Workout of the Day
STRENGTH
Bench Press
E3MOM x18:00
3 Reps
Notes
Work up to a heavy but submaximal triple through the 6 work sets. You heaviest reps today should still keep 1-2 reps in reserve.
PARTNER METCON
AMRAP 18:00
Row 250m (x2)
Row 500m (x2)
Row 750m (x2)
Row 500m (x2)
Row 250m (x2)
Notes
Compare to 3.9.22
See how far you and your partner can get working up and back down the ladder in 18′. Partner A rows 250, then partner B rows 250, Partner A rows 500 etc. Reset the monitor at the start of each transition.
CrossFit Group Class Programming Template (WK2/8)
Amy and Kristeli, all smiles at the front desk!
CFSBK Upcoming Events
Strong Sets Comedy Show!
Friday, August 5th
Doors 7:30 / Show starts at 8pm
Our 2nd annual in house comedy show featuring some of New York’s best local comedians! Hosted by our own Maria and Courtney, this is an awesome way to spend your Friday evening. BYOB!
Learn more and get your tickets here!
Wim Hof Method Seminar
Sunday, August 7th
3-7pm
Put yourself in the expert hands of a certified WHM Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure & Commitment.
Learn more and register here
(20% discount code: CFSBK)
Wet Hot American Throwdown!
Friday August 19th
Evening
Participants will compete in 4 workouts over the course of Friday evening. The events are appropriate for all levels and this is more about having great experience with your gym pals than a serious competition. Dress up, have fun, throw down!
Registration link coming soon
CFSBKs 15th Anniversary Quinceanera
Friday September 16th
8pm-2am
Celebrate 15 years of CFSBK with us at littlefield. Tacos, open bar, dancing, mariachi band and so much more!!
(21+)