Today’s Programming
ASSISTANCE
4 Sets for Quality and Load of:
90 second Bike @ 85% Effort
4-8 Strict Weighted Chin-Ups
8e DB Windmills
Notes
Work up in intensity through each set.
STRENGTH
Shoulder Press
80%x3x6
Notes
Each rep should start from a static start, no dynamic reps. Try to perform a set every 90 seconds
ASSISTANCE
Rolling Dumbbell Triceps Extensions
3×8-12
CrossFit Group Class Programming Template
Queer Trans Strength NYC Post workout group Pic! This group is growing and moving from one to two workouts per week at CFSBK. To learn more, reach out to them via Instagram @queertransstrengthnyc
Some Updates
Just some housekeeping. We recently brought back the 11am classes M-F and reinstated the 6:30pm Friday class as well. After our current Foundations cycle, we will be putting new members and transfers looking to join group classes on wait list. Also- speaking of wait list, we disabled it on the member app because of some technical issues Zen Planner was having where it would sign people into class and then they would disappear and then sign more people into classes. We’re still waiting on a resolution from ZP before we bring it back. We apologize for the inconvenience. If you can’t make it to class, and its within the 12 hour window, please contact us so we can remove you and hopefully get someone else into class.