AMRAP 30 Minutes:
25 Wall Balls 20/10, 14/9
10 Power Clean and Jerk 135/95
5 Bar Muscle-Ups
Thirty minutes is a long time…Aim to work at a consistent pace, breaking up the reps as needed to score consistent splits per round. Modify the muscle ups to 10 Burpees + 10 CTB Pull Ups/Pull Ups/Ring Rows as needed. Alternately, if you have the strength to do a few CTB Pull Ups and Dips but don’t yet have the skill of the muscle up transition, you may choose to sub jumping bar muscle ups. Modify Dubs to Alt Foot Steps or 2x Singles as needed.
Post rounds, reps, and Rx to comments.
Week 4 of 6
Bring a coat or 5 cans and you can do those Bar Muscle-Ups for free today!
Today: Canned Food and Coat Drive!
CFSBK will host a winter canned food and coat drive tday. Bring a lightly worn winter coat or 5 cans of food to the gym and get one free class on us!
There is a limit of one free class per member during the drive, but you may donate as many items as you wish! The free class may only be redeemed today.
Coats will be donated to New York Presbyterian Brooklyn Methodist Hospital to help those in need of warmth this winter. Canned food will go to CHIPS (right around the corner on 4th). Not going to be at the gym on Saturday but still want to donate? Donation bins will be out through Monday at noon!
News and Notes
- There are still some spots on the stand-by list to get tattooed by Jim Gentry at next Saturday’s Art Show. Go HERE to grab one!
- Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. The Wim Hof Fundamentals workshop returns to CFSBK on December 15th!
- 11am Active Recovery is cancelled today.
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