Workout of the Day
ASSISTANCE
3 Sets of:
12 Strict Chin-Ups
:20 on :20 off x3 Air Bike
1:00 Double Kettlebell Front Rack Carry
Notes
Chin-Ups: Perform these in as few sets as possible, no more than 4. If you’re using assistance to help you, you should not be able to perform any set unbroken.
Air Bike: Perform :20 hard effort followed by :20 easy effort repeated 3 times. The :20 should not be a 100% effort sprint, but hit an RPM/Cadence that you would not be able to sustain for another 10 seconds.
Carry: Challenge yourself on this carry
STRENGTH
E2MOM x 8 Sets
Snatch Grip Deadlift + Below the Knee Hang Power Snatch
Notes
Every two minutes perform a full snatch grip deadlift before lowering the bar below the knee and performing a power snatch. Focus on mid foot balance during the deadlift and the hang position.
CrossFit Group Class Programming Template (WK7/9)
After a long day of burpees, barbells, high fives, sweat angels, grimaces of discomfort and smiles of satisfaction, the gym goes dark as everyone leaves and we close up. There is a moment of quiet reflection and gratitude for another day of hard work accomplished and memories made with the finest group of people we could ask for.
Since 2020 CFSBK has offered pay what you can memberships for those who cannot afford our posted rates. We know first hand how impactful health and community can be for people and this program strives to make our gym more accessible regardless of economic status. We have several individuals participating in this program but still have some available slots. Here’s how it works:
For every 30 members we have, one sliding scale scholarship will be provided for an individual in need. Scholarship recipients are kept private outside of myself and our admin who helps manage the program. To the rest of our staff and members they are just like any other CFSBKer.
Applicants can fill out this form and, if accepted, are required to come to the gym at least 6 times per month to maintain their scholarship status. Members who lapse on this requirement without notifying us with cause will forfeit their scholarship and have to reapply for consideration.
Please note that we already offer 12% discounts to full-time teachers, students, FDNY, EMT, DOS, Social Workers and Armed Services