Workout of the Day
STRENGTH
Shoulder Press
8-8-8
Notes
Work up to a top set of 8 on the shoulder press. Pause at the shoulder (bottom) between every rep.
METCON
EMOM 15:00
1-3 Strict Pull-Ups
3-9 Push-Ups
Notes
Every minute perform the pull-ups and push-ups such that you can complete each round in :30 or less. You may adjust your volume as fatigue increases.
CrossFit Group Class Programming Template (WK1/9)
See Clay Ross and his Grammy Award-Winning Band “Ranky Tanky”
CFSBKer Clay Ross’ Grammy Award-Winning Jazz band Ranky Tanky is playing a concert at a beautiful small Manhattan Venue next month. Only 175 tickets are available and I’ve arranged for CFSB folks to get a $5 discount making the tix only $20! I would love to see some fellow gym mates there!
Fri, November 11, 2022
7:00 PM – 8:30 PM EST
Elebash Recital Hall
The Graduate Center
365 5th Avenue
New York, NY 10016
Tickets must be purchased in advance.
Tickets are just $20 with discount code CLAY.
All,
I lost my green “College Ruled” notebook, pretty sure at the gym, that I use to track my workouts. I think I left it there on Thursday. If you see it can you leave it with the front desk or put it in lost and found? Thanks!!