Workout of the Day
METCON
Perform this workout using either a rowing erg or air bike.
3 Rounds on a Running clock of:
50 Seconds Work
10 Seconds Rest
40 Seconds Work
20 Seconds Rest
30 Seconds Work
30 Seconds Rest
20 Seconds Work
40 Seconds Rest
10 Seconds Work
50 Seconds Rest
Notes
This is a 15 minute monostructural interval piece with alternating work to rest couplets. While you’ll be able to increase your intensity as the work intervals decrease, don’t look to be doing a bunch of sprints on this. Plan for 15 minutes sitting on the erg or bike. Score is total cals.
ASSISTANCE
12:00 / 3 Rounds of:
:30e Palloff Hold
10e Single Arm Prone Rows
Floater movement
Floater options
3-5 Pull-Ups
10-15+ Push-Ups
8-10 Hanging Leg Raises
Notes
Choose a floater movement that rounds out your training week best.
Tomorrow we have push-ups and strict pull-ups
CrossFit Group Class Programming Template (WK5/6)
Danielle Brandon Energy outside of 608 #DBE
Note on creating a fundraising account for FGB
If you’re doing Fight Gone Bad and have not set up your fundraising account, all you have to do is click the link below. If you did FGB last year you already have an account, if this is your first year just set up a profile, it takes two minutes. Then you can share your fundraising link on the emails, texts, social media. etc! (The team element is just on our end, you don’t need to do anything related to your team on gofundme)
We’re already close to our first $1,000 raised for Brooklyn Community Housing & Services!
COACH BRETT & WHITNEY’S WEDDING
Hello CFSBK Family!