Thursday 3.18.21

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

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Today’s Programming

STRENGTH

Back Squat
3×5 Across

Notes
Perform three work sets of 5 reps at the same weight. Try to add 5-10lbs from last week if you were here. If you’re doing the Open, go a little lighter today to prevent too much soreness coming into the weekend. 21.1 spared our legs… who knows what 21.2 will bring.

ASSISTANCE

3-4+ Rounds for Quality/Load of:
1:00 Bike/Row
6-10 Pendlay Rows
1:00 Plank
10-14 RDLs

Notes
Move at a steady aerobic pace on this circuit. You can use the same weight for the pendlay rows and RDLs or change the weights as needed. The Pendlay Rows and RDLs should feel challenging but submax loads.

CrossFit Group Class Programming Template

CFSBKer Darren J performed 21.1 at CrossFit Sanitas, the gym owned by current CrossFit CEO Eric Roza!

Inside CrossFit Garden City

Coach David recently interviewed long time CrossFit Affiliates Jenn Hunter Marshall and Dennis Marshall, owners of CrossFit Garden City about their history, how the pandemic has changed their operations and lessons learned along the way. In the video description you can find time stamps to all the questions if you’re curious. This interview was part of David’s role as the New York/New Jersey affiliate rep for CrossFit.