Workout of the Day
GYMNASTICS
3 Rounds / 15:00 for Quality:
A1: 3-5 :03 Lock-Off + 3 Second Negative Pull-Ups
A2: 15 Hollow Rocks
A3: 5e Front to Back Scale
Pull-up/Chin-up options:
– Body weight
– Jump to lock-off + negative
– Self assisted or banded
STRENGTH
Bench Press
Heavy 10-12
Notes
In no more than 5 total sets, work up to a heavy 10-12 on the Bench Press. Your final set should be within 1-2 reps of failure. Try to go 5-10lbs heavier than week 1 OR get more reps at the same weight.
METCON
EMOM 10:00
A: :30 Double Unders
B: :30 Burpees to target
Notes
Your goal is to give a hard :30 effort on each round and try to keep your reps consistent.
CrossFit Group Class Programming Template (WK5/8)
The couple that spends their Sundays carrying heavy sandbags around gowanus stays together, as the old saying goes. Pictured is Coach Grant and Rachel
Our 3rd Annual Strong Sets Comedy Show!!
Join us at our third annual comedy show on Friday, April 21st! We’ve got a great line up and are so excited to share this awesome event with our community!!! Bring a friend!!!
“Strong Sets” features some of the best stand ups in NYC performing, you guessed it, stand up comedy. We are the only comedy show in the world that is performed at a gym. And, therefore, we are the strongest comedy show in the world. Full stop.
Cohosted by: Courtney Fearrington (Sirius XM) and Maria Heinegg (Bravo)
Pull up for great jokes from:
–Rufat Agayev
–Gracie Canaan
–Sam Morrison
–James Hamilton
–Courtney Maginnis
–Donnie Sengstack
Show:
Doors 7:30pm/ Show: 8pm
***It’s BYOB so bring your favorite bevies.***