Workout of the Day
AMRAP 30:00
Run 400m
3 Rounds of Strict Cindy
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
Notes
Aim for about 3-4+ rounds on this and focus on movement quality over volume.
Pull-Ups/Chin-Ups
5 Strict / 3 Strict / 5 Banded or Self Assisted
Push-Ups
Mature / Elevated on box or on knees
CrossFit Group Class Programming Template (WK5/6)
GANG GANG! Renaldo, Suzy and Mo all smiles representing CFSBK on their shirts and shoes!
COACH BRETT & WHITNEY’S WEDDING PARTY
Hello CFSBK Family!
Coach Brett and Coach Whit are getting married this week and are hosting a “night-after-the-nuptials” party at the gym TONIGHT to celebrate with our community! Here are the details for the evening:
Date: Saturday, October 15th
Time: 8:00pm-12:00am
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!