Workout of the Day
3 sets x 8 Reps Across
Perform 3 sets of 8 reps using last weeks heaviest weight. These should not be performed with a pause at the shoulder, instead take advantage of the stretch reflex at the bottom of each rep.
If you were not here last week, work up to a top set of 8 WITH a pause at the bottom of each rep.
A: 8-12 Weighted Step-Overs
B: 10-15 DB Push Presses
C: 3-8 Strict Chin-Ups
This works out to 5 sets of each exercise. Choose weights and rep schemes that will allow you to have between 20-30 seconds of rest at the end of each minute.
CrossFit Group Class Programming Template (WK2/9)
Asha lunging her way through the CrossFit Open
Come See Clay Perform!
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.