80% Rep Out
Work up to a heavy single on the box squat in no more than 8 total sets. Keep one rep in reserve on your heavy single, do NOT attempt a weight you’re not 100% sure you can hit. Try to exceed your heavy triple weight from two weeks ago. After you find a heavy single, drop the weight to 80% and perform a Rep out set keeping 1-2 reps in reserve.
Choose a box that will get your hip crease just below parallel. Most people will need to use a 12″ box with some bumpers on top of it, taller folks might require a 16″ box with a bumper on top. Sit, on tension for a one count before driving up out of the hole. Try to maintain the ability to move quickly.
32 Tabata Intervals Rotating between:
B: Double Unders
C: Air Squats
Alternate between each exercise performing :20 of work followed by :10 of rest until you’ve completed 32 total intervals (8 rounds per movement, 16:00 total)
DL: Choose a medium weight such that you can get 8-12 reps per set with perfect form. (225/185/155/135/95/..)
CrossFit Group Class Programming Template
Comedy Show @ CFSBK!
Looking to get in some high quality LOLs?
We thought so.
On Friday September 10th, CFSBK members Maria Heinegg & Courtney Fearrington will be hosting “Strong Sets”, stand up comedy show right here at CFSBK (597 Degraw St).
The show will feature some of NYC’s best comics.
And the best part is (drumroll) you can come to the gym and do no fitness!
Doors 7:30/ Show 8pm
Tickets are $15 (all proceeds go to performers)
***The show is BYOB*** so bring your favorite pre-mixed martini, IPA or boxed wine (no judgment) if you’re trying to get a little boozy while you laugh at sad clowns.
Note: Proof of vaccination will be required to enter with one of the following:
-or photo proof of card.
If you are already a member of CFSBK and proof has been logged in our system, you are good to go!
If have any questions, please reach out to Katie or feel free to tell them at Maria or Courtney if you’re in class with them. They love attention!