Perform 5 sets of 3 reps at the same weight. For today’s loading, use the same or slightly higher than last week.
10-9-8-7-6-5-4-3-2-1 Reps for time of:
Tomorrow we have HSPU’s, if you’re coming tomorrow and want to save your shoulders for that workout you can sub DB Hang Cleans for Thrusters.
CrossFit Group Class Programming Template
CFSBK @ Home
Virtual Class Zoom Room (Password: alchemy)
Alchemy @Home: 7am
Morning Mindfulness: 8am
5e Quadruped Adductor Rockbacks
5 Bear Plank to Deep Squat w/Knee Drops
10 Alternating Reverse Lunges
:20e Overhead Triceps/Lat Stretch
A1. Hollow Body Floor Presses
4 x 8-10 Reps Each
A2. Tall Kneeling Crush Grip Pallof Presses
4 x 8-10 Reps
A3. Short Stance Front Rack Split Squats
4 x 8-10 Reps Each
6 Push Ups
12 Figure 8 KB/DB Cleans
Barbara K Being Honored by the NYC Bar Association!
Our very own Barbara K is being honored tomorrow by the NYC Bar Association for her pro bono legal work supporting Sanctuary for Families. This organization serves nearly 9,000 survivors of domestic violence, sex trafficking and related forms of gender violence every year. We are so proud of her for receiving this honor and want to publicly congratulate her for all her amazing work within this space. We love you BK!!!
The Legal Services Awards were established to recognize the efforts of lawyers and non-lawyers who have directly provided free legal services to indigent clients on a full-time basis for an extended period of time. The awards have been made possible by a generous contribution from the Horace W. Goldsmith Foundation.
To learn more, or see the event online, click here!
Sign up for the Wet Hot American Throwdown!
Registration is up on Zen Planner for our fun and informal competition night. All the details are in yesterday’s post! This event counts as one of your weekly visits to the gym and anyone with an active membership can sign up. No additional fee! Use your member app and go to July 30th to sign up for a heat!
Way to go Barbara!
Lauren M. says
Allie Nell says
Saw on Instagram about Barbara’s honors! Wanted to drop in to congratulate her on such incredible service to the community.
Miss working out with your Barbara! Hope you’re well.
Also today’s workout looks so fun! I never thought I’d miss trying to burpees and thrusters as fast as I can!
Charles Smith says
So great, Barbara! important work
Congrats Barbara!!!!! This is awesome!!!
K harpz says
Barbara you deserve to be recognized!!! So proud of you! Barbara and I have been working together for a few years now and I’ve been continuously impressed by her dedication and persistence to her fitness throughout this entire year despite all of the pandemic/craziness at work. You truly are a rock star!!! <3
Daniel R says
Lizzie Dadjoukzs says
Not sure why bartenders are honoring you but then again you do the kind of work that a stiff drink might ameliorate.
Congrats on the honor Barbara. You’re awesome 👏🏼 👏🏼 👏🏼!!!
Thanks everyone! The last 10+ years of fitness and community have been so key to keeping me strong–not just physically but mentally. I’m so grateful to all of you at CFSBK!
Great job and super important work, belated congrats!!