Workout of the Day
STRENGTH
Close Grip Bench Press
8-6-4 @ 30×1 tempo
Notes:
Take 2-3 warm up sets before your first working set of 8 reps on the tempo. This should be moderately challenging, a 7/10 RPE. From there, add load for the set of 6, and again for the set of 4 reps.
Maintain a 3 second down tempo throughout your sets.
METCON
4 Rounds for Time
10 Strict Dips
12 V-ups
14 Box Jumps
Notes:
-Scale dips so that your variation can be done in 1-3 sets per round.
Dip Scales:
A. volume (4-8 per round)
B. parallete dip
C. dip between two benches/boxes
CrossFit Group Class Programming Template (WK4/9)
The man with a key to all our hearts, Joey S
Resource Crisis in Gowanus
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Since summer 2022, migrants seeking asylum in the U.S. have been bussed by states along the Mexico border to sanctuary cities, often without their permission, including tens of thousands who have arrived in NYC. Local community groups and advocacy organizations have been scrambling to provide services for the newcomers, including access to shelter, food, clothing, legal services, and more. Recently, almost 300 migrants were provided shelter in Gowanus near CFSBK without adequate food access, cooking facilities, warm clothes, and other important resources. The city response has not been enough and people are going hungry and without basic necessities during the cold months. Let’s show up the CFSBK way to welcome our new neighbors by supporting the efforts of Gowanus Mutual Aid.
Donated!
Thanks for bringing awareness to this need. I noticed Tuesday morning that there was a much longer line that I usually see at CHiPS. I was also happy to find out that my employer participates in their donation match via Brevity – bonus for our neighbors!
Thanks ya’ll!!