Today’s Programming
STRENGTH
Rack Split Jerk
1-1-1-1-1
Notes
Work up to a heavy single split jerk out of the rack. If you’re a bit newer or prefer the push jerk or even push press, consider subbing that movement instead if it will allow you to move more weight overhead.
METCON
21-15-9 Reps for time of:
Double DB Muscle Cleans
Double DB Push Press
Kipping Pull-Ups
Notes
Use a DB weight that will challenge you but allow you to perform the 21 round in 2-3 sets max.
KPU: 21-5-9 / 15-9-6 / Strict or Banded 9-6-3 / Jumping Pull-Ups / Ring Rows
CrossFit Group Class Programming Template (WK5/6)
When the floor isn’t far away enough. Dan doing deficit HSPUs
🛼🎁🪀CFSBK TOY DRIVE🛹🧸🔫
CFSBK is excited to be partnering with Camp Friendship on their annual toy drive! So far, over 325 children & teens have been registered & we need your help in collecting toys. There is a drop-off box at the gym or you can order from the Camp Friendship Wish Lists:
Amazon Wish List
Target Wish List
Guidelines:
– Accepting new, unwrapped gifts
– For children ages 5-18
– Please consider multicultural gifts
If you have questions about the toy drive or about Camp Friendship, you can reach me at: morgan.c.newman@gmail.com
More about Camp Friendship:
When Covid-19 hit and the NYC lockdown ensued, it all started with a single email from community organizer and Camp Friendship Board Member Chris Johnson, seeking volunteers to start a food pantry. On Tuesday, June 2, 2020, Camp Friendship Food Pantry opened its doors for the first time and started giving away fresh produce, pantry bags, and prepared meals. Today, they distribute food weekly to hundreds of recipients, including homebound seniors. Every week approx. 50-60 volunteers, a very diverse and multigenerational group of adults and seniors, high school/college kids, local moms and dads wear their masks, organize inventory, make deliveries using their own vehicles, stuff produce and pantry bags and staff donation tables around the neighborhood.