Thursday 2.11.21

Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm

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Today’s Programming

METCON

20:00 AMRAP
5 Cleans
10 Ring Push-Ups
50 Double Unders

Notes:
Cleans: If you came yesterday, you can opt to perform these as power cleans if you’re sore, otherwise perform them as full cleans.
RPU: 10 RPU / 5RPU+5PU / 10 PU / 10 Elevated or Banded PU
DU: 50 DU / 30 DU / 50 Alt 2 / 100 Singles

ASSISTANCE

3-4 Sets of:
12 Wide Grip Barbell Shrugs
Accumulate :20 in a Hanging L-Sit

Notes:
Shrugs: Start each rep with a deep stretch by deressing your shoulders and hold a three second contraction at the top of every rep. Perform these with a grip about halfway between shoulder width and snatch grip width.
HLS: Try to keep your toes above waist height and break this up into multiple sets if needed. Scale by bending your knees as little as needed.

CrossFit Group Class Programming Template

I (Coach David) was proud to get on a call with CrossFit lobbyist Brett Ewer and senior staff for Rep. Hakeem Jefferies who is Chairman of the House Democratic Caucus, the second most powerful democrat in the house below Speaker Pelosi. Our call was advocating for the GYMS act being included in the upcoming stimulus bill which would set aside 30 Billion in relief for community gyms like our own. I spoke on behalf of CFSBK as well as NY and NJ affiliates in my role as the District 13 Rep for CrossFit explaining why the PPP didn’t work for so many gyms and wasn’t enough, how our gyms have struggled to stay afloat given extended closures and occupancy restrictions and why gyms like ours have been proven safe to reopen with 0.06% of cases being traced back to gyms.

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House Bill Introduced to Give Gyms $30B in Relief The Hill
The Congressional GYMS Act Proposes $30 Billion For Struggling Fitness Centers BarBend