Today’s Programming
ASSISTANCE
1/2 Kneeling Windmill
3x8e
Notes
Focus on control over weight on these. If you have the flexibility, go to your elbow, if not, just post onto your hand.
PARTNER METCON
21-15-9 reps of:
Wall Ball
Calorie Row
21-15-9 reps of:
Burpee
Box Jump
21-15-9 reps of:
DB Push Press
Kettlebell Swing
Notes
Partner A completes the Wall Ball / Row workout, then Partner B completes Wall Ball / Row. Partner A completes Burpee / Box Jump, then Partner B completes Burpee Box Jump etc. Score is total time for both partners completing all three workouts.
CrossFit Group Class Programming Template (WK5/8)
Congrats to the People’s Champ, Dr. Anya K on getting her PHD this week!
Fight Gone Bad Fundraising cracks 6k!
Team CFSBK has raised more than $6,000 for Hope for Haiti. FGB is ONE WEEK away and this is our last fundraising push! Email your friends, call your mom, hijack that work zoom call and get the word out about this event! Lets see how much we can raise in the next week!!
Artist Michelle Zassenhaus’ Open House Today!
One of our resident Artists Michelle Z has an open house this weekend with an artist talk at 3pm today.
My exhibit will be open 12-4 each day
3p Saturday – Artist Talk, about my process
157 13th StreetBrooklyn, NY, 11215