Workout of the Day
METCON
3 rounds for time:
24 Back Squats
18 Push Presses
Notes
With one barbell coming off the floor, perform the following couplet. The goal of this workout would be to finish in the 10-15:00 range. The weight you choose should feel medium for the Squats and heavier for the Push Presses. Some loading options would be: 135/115/95/75/55..
ASSISTANCE
3 Sets for quality and load:
A1) 100’e SA OH Carry
A2) Floater Exercise
A3) 8 Pause Goblet Squats
Floater options
10-15 Push-Ups
5-10 Chin-Ups
15 Supine Leg Raises
Notes
Work through the assistance work at a comfortable pace building in load as you move through the three rounds.
CrossFit Group Class Programming Template (WK2/6)
Gilles and Derrick completely in sync on a Friday
Register for FIGHT GONE BAD 2022!
Save the date and sign up! This year’s Fight Gone Bad event is scheduled for Saturday 10/29 and you have until 10/2 to sign up! To register, just go to 10/29 on your Zen Planner membership app and register for FGB. We’ll follow up with teams and more information afterwards. You can also click here!
What is FGB?
Fight Gone Bad is our annual community fundraising event where we put teams of 5 CFSBKers together to perform the “Fight Gone Bad” workout. Each year we raise funds for a great cause leading up to the event. Teams come up with a name and perform the workout together (in costume!) on the 29th. It’s a blast!
THIS YEAR’S BENEFACTOR: BCHS
This year’s benefactor will be Brooklyn Community Housing & Services. BCHS is committed to ending homelessness in Brooklyn. They provide housing and services for more than 1,000 formerly homeless and at-risk children, women and men each year. They help them learn how to live productively and independently, with dignity, and with hope. Below is a great video showing the impact on 3 people who used their services and housing to get back on their feet.
Longtime CFSBKer Richard Greenspan is a board member of BCHS and we’re excited to collaborate on this year’s benefactor with him.