Monday 3.28.22

Workout of the Day

SKILL: Rowing Technique

METCON

5 Rounds for Time:
Row 500/400m
20 Burpees

Notes
The bike or air bike should take you roughly 2:00 +/- :15.
Air Bike Version 35/28/22
There are 100 Burpees in the workout. Scale to 15 reps per round or remove the push-up portion if you need to… but we believe in you and so should you! For this volume, you should not be doing a strict push-up, you should be moving the same exact way for every rep and saving your shoulders as much as possible using a controlled knee to chest push-up. Like this!

ASSISTANCE

Anchored Weighted Sit-Ups
3×15

---

CrossFit Group Class Programming Template (WK3/12)

The Phoenix X CFSBK

Recently, coaches David and Brett connected with The Phoenix about partnering with them to create an opportunity at CFSBK to support people in recovery from drug and alcohol abuse. The Phoenix is a nationwide organization that runs free classes, hikes, running clubs, etc for anyone who has 48 hours or more of sobriety. The goal is to create a space for people in recovery to grow a community centered around physical activity and fitness. Creating connection is extremely important in the recovery process from addiction to drugs and alcohol and this is a way for us to help. Brett and Grant W have gone through The Phoenix training program to run events for them in Brooklyn. Grant has already led a running event as well as a climbing event at Cliffs in LIC. Coach Brett along with Grant will run the CrossFit program here at CFSBK.

Who is this class for?

Whether you are a person in recovery from addiction to drugs or alcohol, recovering from a mental health challenge, are a supporter of someone who is, please join us! The class is free and the only requirement is that you have 48hrs of continuous sobriety. Coach Brett, who started his own journey in sobriety in 2009, will be leading the hour which will include all of the elements of a classic CFSBK CrossFit Class. The intention of this class is to help create a supportive community for those who are moving away from their addiction and to help sober folks in the greater Brooklyn community connect with physical fitness. No prior experience with CrossFit is necessary.

Details

The Phoenix class will meet every Wednesday @ 11:00am starting this week!

This program will run outside of our general membership on Zen Planner and instead all participants must register via the Phoenix app. For any CFSBKers interested in the program, this class will not count against your normal membership and you will not be able to use your existing ZP membership or app to register for this class.

First, download The Phoenix app. Once you’ve created an account, you can search for any of The Phoenix classes in Brooklyn (or nationwide!). Find The Phoenix CrossFit class at CFSBK and reserve your spot! If you don’t have a smartphone, go to The Phoenix website (see above link) and create your account there!

We’re excited to open our doors for this incredible program and leverage the power of CrossFit and the community of CFSBK to help those in recovery!