Workout of the Day
METCON
Every 4:00 x 4 Sets
21 Sumo Deadlift High Pulls
15/12 Cal Bike
9 Box Jump Overs
Notes
A little Fight Gone Bad prep. Try to push hard on each interval. Use 75/55/35 for the barbell.
ASSISTANCE
15:00 for Quality:
:30 Tucked Support
1:00 Farmer’s Carry
1:00 Handstand or Plank Hold
Notes
Work. Your. Positions. Move through the circuit accumulating the assigned time per movement. Focus on total body tension and strong lines.
Use Rings, a Matador Boxes to work your tucked support.
CrossFit Group Class Programming Template (WK6/6)
Jake Marconi slingin some Dumbbells at CFSBK
Go see Gus’ Play, The Gold Room
Photo by Maria Baranova
Gus (from the front desk) is the founding director of i am a slow tide and his company’s most current production, The Gold Room is now playing! This is i am a slow tide’s follow up to their critically acclaimed debut of Agnes Borinsky’s Brief Chronicle: Books 6-8.
Several CFSBKers went this weekend and gave it rave reviews!! It was amazing!
The show runs October 14-November 5 at HERE Arts Center (145 6th Avenue). Performances are Wednesday through Saturday at 7pm and Sundays at 2pm. The show will run around 60 minutes. The show is definitely rated R and is not recommended for folks under 18, so keep that in mind when making plans to come! Bring your squat buddy with you!
Tickets are on sale now @ slowtide.info