We are deeply saddened to announce the passing of a member of our community, Melissa Arnold. Melissa suffered a ruptured brain aneurysm during class Wednesday evening. She was rushed to the hospital and kept on life support until her family could arrive from Virginia yesterday to say their goodbyes. We are gutted at the loss of this wonderful human being who had just recently moved to NYC to start a new job as the Choral Director at Packer Collegiate Institute. While she had only transferred to CFSBK about a month ago, Melissa was already a fixture of group classes and well known for her very outgoing and friendly personality as well as her sense of humor. Melissa was a lover of animals, especially her two pups Franz and Nadia. She was an avid CrossFitter who had transferred to us from Full House Fitness in Indiana. We reached out to her former gym to let them know the news and they sent us this note:
Melissa was with Full House for two years. Everyone remembers her for her beautiful smile and twisted humor. She loved the dogs of the gym more than anyone we’ve ever met. We are are going to hold our pets a little tighter and closer this evening. She was a hard worker and a great listener. She was a bright light who would help anyone. One member holds the memory of how compassionate she was prior to her dad’s passing. We all loved her very much.
Professionally, Melissa was a music educator, conductor and composer with a strong passion for teaching children the love of music. You can hear three of her beautiful compositions here.
Melissa was 39 years old at the time of her passing. She will be deeply missed but her legacy as a passionate teacher of music, artist, lover of all dogs and a friendly smile to all will live on. We will miss you dearly, Melissa.
Our “Strong Sets” Comedy show planned for this evening has been rescheduled to 10/8 out of respect.
A1: Low Incline DB Bench Press
A2: Inverted Rows
Work up to challenging loads on each movement. Your range of motion on the Rows might slightly diminish through your sets where you become unable to touch your chest to the bar. As long as you’re within 1-2″ it’s still ok.
A1: Bodyweight Triceps Extensions
A2: Modified Concentration Curls
In 10 Minutes:
Run 1 Mile
AMRAP in remaining time:
5 CTB Kipping Pull-Ups
30 Double Unders
For some, this may end up basically just being a mile time trial, which is fine!
CTB: (+) 3 Bar Muscle-Ups / 5 CTB / 5 Kipping / 3-5 Strict / 3-5 Banded / 5 Ring Rows
DU: 30 DU / 20 DU / 10 DU / 5 DU / 10 DU Attempts (NO SINGLES OR ALT 2)