Workout of the Day
10:00 for Quality
1:00 Handstand Hold
:30 Chin over bar hold
:30 Bottom of Active Squat hold
:30e Single Arm KB Hold
Work up to a heavy 10 on the bench press. As you get closer to the end of your set, pace your reps.
4-5 Rounds for Quality:
15/12 cals bike
The bike should take you around 1-1:30 and should get your heart rate up. Perform the dips as matador, banded matador or bench dips.
CrossFit Group Class Programming Template (WK4/6)
One More Sleep till CFSBK Gets R.A.D!!!
See you all tomorrow for our official shoe release with RAD!!!! Check yesterday’s post if you’d like to get info on how to get your hands on these shoes!
Coach Brett & Whitney’s Wedding
Hello CFSBK Family!
Coach Brett and Coach Whit are getting married next week and are hosting a “night-after-the-nuptials” party at the gym to celebrate with our community! Here are the details for the evening:
Date: Saturday, October 15th
Location: CFSBK – 597 Degraw Street
Dress: Festive and fun attire for a night out on the town. Dress to get down on the dance floor with us!
Food and Drink: We’ll have some sweet treats on hand as well as seltzer, spindrift, wine, beer, cider, and a few hard liquor options with mixers. (Of course, if you have a drink of choice that you want to bring for yourself or to share, feel free!)
Bring your best (or silliest) dance moves! Hope to see you there!