Workout of the Day
A: Banded Pull-Ups
B: Floater Option
1. 15 DB Deadlifts
2. 15 DB Thrusters
3. 1:00 Farmer’s Carry
A: Perform 15 unbroken strict pull-ups using a band for assistance. Perform 1 set of ring rows to warm you up and then no more than three sets with the band. You should be able a mature position above the bar for a 1 count on each rep.
B: For the floater option, perform a movement that you missed this week. option 1 mirrors Thursdays workout, option 2 mirrors tomorrows and option 3 would work if you’re coming all three days.
21-15-9 Reps for time of:
Box Jump Overs
Try to get after this workout today. Move steady on the box jumps and sit-ups and give the bike hell.
Row Sub: 30-20-10 or 21-15-9
CrossFit Group Class Programming Template (WK1/8)
Coach Whitney demonstrating the proper way to start a Kettlebell swing off the ground.
Save the Date for Strong Sets!
Join us on August 5th for our 2nd annual Strong Sets comedy show hosted by CFSBKers Maria H and Courtney F.
“Strong Sets” features some of the best stand ups in NYC perfoming, you guessed it, stand up comedy. We are the only comedy show in the world that is performed at a gym. And, therefore, we are the strongest comedy show in the world. Full stop.
Cohosted by: Courtney Fearrington (Sirius XM) and Maria Heinegg (Bravo)
Pull up for great jokes from:
Doors 7:30pm/ Show: 8pm
***It’s BYOB so bring your favorite bevies.***