Workout of the Day
3 Rounds for Quality:
1:00 Air Bike
8e Single Arm KB Deadlifts
:20-:30 Ring/Matador Support
6-10 Hanging Weighted Leg Raises
6 Hang Power Cleans
Choose a medium weight for the barbell complex, something that will allow you to perform all three hang power cleans unbroken but be challenged by them. (..155/135/95/75..)
For the Push-Ups, if you want to increase the difficulty perform 12 deficit push-ups using 30-45 lb DBs. If you want to decrease the difficulty perform 12 elevated or banded push–ups.
CrossFit Group Class Programming Template (WK2/12)
Couch Towards 5k” Program with Grant and The Phoenix
Last month, I (Grant W) started volunteering with The Phoenix, an active sober community that, in their own words, “fuels resilience and harnesses the transformational power of connection so that together we rise, recover, and live.” It’s an incredible group, and I quickly found myself raising my hand to co-lead a 5k training program alongside fellow volunteer James Gusmer.
The Phoenix Couch Towards 5K will be an easy-to-follow 9-week training plan, starting March 26th and culminating on May 28th, when we’ll run a 5k together. The only requirement for attendance is 48 Hours of Continuous Sobriety. For those 9 weeks, we’ll meet every Saturday from 8-9am in Prospect Park to run together, stay motivated, give high-fives, etc. And in between, runners can stay connected in the Couch Towards 5k Facebook group.
Sound cool? Check out the training plan here. Register for the March 26th run here. And for anyone who has questions or wants to chat about the program, The Phoenix, recovery, all that stuff—send me a note or call / text me! (203) 241-4362
CFSBK has partnered with The Phoenix and will soon be offering a Free CrossFit class to individuals in recovery. Details to follow soon!
This is so cool. Thanks for sharing!!!
Have I ever said “it was fun” about a WOD that includes running and cleans?
OK I said it! It was fun! Especially with doggo Lacey joining in the running bits.
justine the dream says
grant, you’re the coolest! thanks d.o. for sharing models of community and recovery and inclusivity – and inviting it all into cfsbk! this really is my favorite place.
Grant, thank you for supporting the work we do. People like you make this possible.
Christopher Spallina says
Thanks Grant- we are so grateful for your support and we look forward to helping bring Sober-Active Community to CF South Brooklyn