Today’s Programming
STRENGTH
Choose one letter from the list below based on what you have not performed this week so far.
85%x2x6
A: Bench Press
B: Back Squat
C: Shoulder Press
D: Deadlift
E: 4 Sets:
8-12 Chin-Ups or DB Rows
8-12e FFE Reverse Lunge or Double KB Sumo Deadlifts
8-12 DB Bench Press or Arnold Press
Notes
Tomorrow we have cleans, front squats, wall balls, biking, double unders, push-ups and wall ball
METCON
3 Rounds for time of:
Run 400m
21 Kettlebell Swings
12 Overhead Squats
Notes
Kettlebell swings should be medium weight (24/20/16/12) and unbroken or no more than 2 sets.
OHS should also be a medium weight that allows you to go unbroken or in 2 sets at most (95/75/65/45)
CrossFit Group Class Programming Template (WK4/8)
Tonight is the night! Strong Sets Comedy Show @ CFSBK
Join us this evening for some much needed laughter at our comedy show this evening! We’ve got a great line up and are so excited to share this awesome event with our community!!! Bring a friend!!!
“Strong Sets” features some of the best stand ups in NYC performing, you guessed it, stand up comedy. We are the only comedy show in the world that is performed at a gym. And, therefore, we are the strongest comedy show in the world. Full stop.
Cohosted by: Courtney Fearrington (Sirius XM) and Maria Heinegg (Bravo)
Pull up for great jokes from:
-KC Arora (TruTV)
-Jordan Jensen (Just For Laughs New Face)
-Ethan SP (Comedy Central)
Show:
Doors 7:30pm/ Show: 8pm
***It’s BYOB so bring your favorite bevies.***
Vaccination proof is required for entry.