Thursday 9.8.22

Workout of the Day

STRENGTH

Light Snatch Complex

Snatch Grip Deadlift
+
Hang Power Snatch
+
OHS
+
Snatch Balance

Notes
Use today’s complex to develop stability in the snatch. If you’re experienced with the lift and can push on the weight a bit then go for it but otherwise use this as an opportunity to perform some positional volume work with lighter weights.

ASSISTANCE

3 Progressive Sets of:
A1: Floater Movement
A2: 8-12+ Seated Lateral Raises 3-1-1-2 Tempo
A3: :40e Lateral Plank

Floater Movements
– 8-12 Pause DB Goblet Squats
– 8-12 Dead stop Double KB Deadlifts
– 8-12 Push-Ups
– 5+ Chin-Ups

Notes
Choose a floater movement that rounds our your training from the past few days.

CrossFit Group Class Programming Template (WK8/8)

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15 Year Retrospective

Bare Bones

Here are some shots from the first year we moved into 597. As you can see it was a pretty bare bones set-up, but was a gigantic upgrade from our prior home at the Brooklyn Lyceum. There was a one month gap from when we had to leave the Lyceum to when we could start at 597 so CrossFit Virtuosity in Williamsburg offered to be a foster gym for that month. (Thanks again!)

As you can see only about half the gym was covered with flooring, the walls were bare and we had far, far less equipment. The move into a permanent home was expensive enough, so we had to make due with what we had until we were able to invest more into the facility. The first speakers we had were literally desktop computer speakers plugged into a wall. You couldn’t hear shit! The cinder block perimeter around the gym ate many phones during this time frame until we eventually sealed the top of that ledge. There are probably 10 old phones entombed behind those walls.

A big part of CFSBK’s business philosophy was just to not spend more money than we had. Crazy concept right?? We made due with as little as we could and gradually, over the many years kept improving and adding to the space.

Deb P does some Front Squats while Shane and Brian D discuss.. something. You can see those crappy little speakers in the back of the room near the laptop on the boxes.

Gabrus does some sledgehammer swings on that tire we still have. You can see we used to have three GHDs (two of which were garbage) a versa climber some panel mats. That black mat was “donated” by Equinox just after David quit. 

Coach Chris teaches an early Active Recovery Class. Coach Jess is jumping in as a participant as well. 

Definitely did not have a front desk. Just a cash only honor system with a bag of money we kept by the open door surrounded by a bunch of unlocked bicycles piled on top of each other. What could go wrong!?