Workout of the Day
STRENGTH
Back Squat
5 sets x 3-4 Reps
Notes
Work up through 5 work sets on this and see if you can finish in the 85-90% 1RM range if you’re feeling strong today. Regardless, try to go heavier than last week’s front squats which were the same reps and sets.
METCON
AMRAP 14:00
7 Single Arm DB Front Rack Reverse Lunges (L/L)
7 Burpees over the DB
7 Single Arm DB Front Rack Reverse Lunges (R/R)
7 Burpees over the DB
14 Kipping Toes to Bars
Notes
If you’re registered for the Open, try to start using 50/35lb DBs for workouts like this to get used to those loading parameters.
KT2B: 14 Reps / 7 Reps / 14 Partial ROM or Hanging Knee Raises / 7 Strict / 14 Sit-Ups
CrossFit Group Class Programming Template (WK5/7)
Peggy grinding through a barbell complex
Pupstarz Update
Thank you to everyone who purchased a “2022 Dogs of CFSBK” calendar! We were able to raise just under $600 for Pupstarz Rescue with the proceeds from this calendar run. We still have a few left at the front desk if you want to support a great cause and see cute pups for the remaining 11 months. woof!
Stellas Crossword Puzzles on Vulture.com
I’m super excited to announce that I’m one of the two creators of a new 10×10 (midi-size, so bigger than the New York Times mini but smaller than a normal daily newspaper crossword) pop-culture crossword for New York Magazine’s Vulture.com website! You can find out more about the puzzle here and play the first puzzle (by yours truly) here.
Troop 6000 is a Girl Scout program specially designed to serve girls in the New York City Shelter System. Their long-term goal is to expand this program across New York City so that each week, Girl Scouts will meet in shelters across the city. Meetings will be led by trained troop leaders. Donate/Purchase Cookies/Learn more here.