Workout of the Day
15 push jerks (95/65/45)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (95/65/45)
Aim for 4-6 rounds.
This is a grip and shoulder fatiguing workout, pace yourself accordingly and take appropriate breaks on the pull-ups as your grip tires.
Push jerks should be unbroken for the majority of the workout.
Chest-to-bar pull-ups should take no more than 3 sets.
The sumo deadlift high pulls should be completed in 1-2 sets.
CrossFit Group Class Programming Template (WK3/6)
Rickke hanging out at the gym on a Monday
5 Days left to sign up for Fight Gone Bad!
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 click here! We’ll follow up with teams and more information afterwards.
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.
anonymous and enthusiastic gym member!!!! says
i heard that someone art’d some incredible whiteboard signs about fgb around the gym! what a lucky gym to have such talented employees!!!!!!