Workout of the Day
STRENGTH
E2MOM 16:00
1 Clean Pull + 1 Hang Power Clean
Notes:
Start light and build as appropriate across the 8 sets.
Priority is on power, speed, coordination, and accuracy!
ASSISTANCE
3 sets:
A1: 6-8 each half kneeling single arm DB press with wall push
A2: 8-12 seated bent over reverse fly
rest 45-60 sec between movements
3 sets:
B1: 12 alternating tall kneel halo, with KB or plate
B2: 100′ ea side: single arm overhead carry, heavy
rest 45-60 sec between movements
CrossFit Group Class Programming Template (WK3/6)
Davi and Anise, head coaches of the Queer Trans Strength NYC program hosted at CFSBK!
STONEWALL TOMORROW!
CFSBK has celebrated LGBTQ Pride Month in a variety of ways over the years. In 2013 we wrote and started hosting a workout named “Stonewall” in honor of the 1969 Stonewall Rebellion. Stonewall was a weekend-long riot and protest at the end of June against police raids and harassment of LGBTQ people at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQ rights movement. CFSBK’s upcoming Pride workout will be a fundraiser to benefit 2 nonprofit organizations serving the trans community: the Sylvia Rivera Law Project and the Marsha P. Johnson Institute. This is our 5th year raising funds for these organizations!
“STONEWALL”
AMRAP 15 Minutes:
6 Squat Cleans 135 (Marsha) / 95 (Sylvia)
28 Double-Unders
6 Shoulder-to-Overheads 135 / 95
9 Burpees
Two suggested loading options will be named after the late Sylvia and Marsha in honor of their contributions to the LGBTQ movement.