Workout of the Day
6 Rounds for time of:
3 Cleans
9 Chin-Ups
15 Push-Ups
Rest 3:00
Notes
This workout is going to challenge your muscular stamina with the upper body movements and grit on the heavy cleans. Early rounds could be performed in as quickly at 1:30, however expect your 4/5/6 rounds to take upwards of double + that.
Cleans
Heavy steady singles 185/155/135/95/-
Our recommendation is If you’re NOT coming tomorrow, perform these as Squat cleans. If you are, perform them as power cleans.
Push-Ups
(+) 20 reps with or without deficit
15/10 Push-Ups
15/10 Box Elevated or knee push-ups
Chin-Ups
Some folks will likely start out just bodyweight and then need to use a light band to finish up. These can be completed in 1-4 mini sets as you fatigue.
9/6 Chins
9 Banded or Self Assisted
CrossFit Group Class Programming Template (WK8/9)
Cidney post “Stonewall” last year
Stonewall This Saturday!
Join us this Saturday for our annual pride workout, Stonewall!
This workout honors the 1969 Stonewall Rebellion. Stonewall was a weekend-long demonstration and riot at the end of June against police raids and harassment at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQ rights movement.
What is lesser known about the Stonewall Rebellion and the growth of the LGBTQ rights movement is that it was led by transgender women of color, Sylvia Rivera and Marsha P. Johnson. While the LGBTQ rights movement has made a lot of progress over the past few decades, there is still a long way to go, particularly for members of the trans community who face significant discrimination and violence. For this reason, CFSBK’s Pride weekend workout will be a benefit for 2 nonprofit organizations serving the trans community: the Sylvia Rivera Law Project and Marsha P. Johnson Institute. The suggested loadings will be named after the late Sylvia and Marsha in honor of their contributions to the LGBTQ movement.
This workout will be free and we will be collecting suggested donations of $25 or an amount that is meaningful to you.
