Workout of the Day
ASSISTANCE/STRENGTH
3-4 Sets for Quality of:
6-10 Strict or weighted Chin-Ups
1:00 Weighted Plank
1:00 Weighted Prone Swimmers
Notes
This is going to be harder than it looks. The Planks and Swimmers may be performed without weight if that’s challenging enough for you. The swimmers should be slow and if weighted, light. (1-5 lbs per hand)
Pick a Chin-Up version based on your abilities. Make sure to grind on your last few reps, we’re chasing a strength stimulus.
Chin-Up Options:
6-10 Weighted or BW
3-5 Negatives (or mix of BW and Negatives if you can only do 1-2 strict chin-ups)
3-5 Banded
PARTNER METCON
10 Rounds for time of:
12 Heavy Kettlebell Swings
12 Anchored weighted Sit-Ups
Notes
Alternate complete rounds with a partner. While this workout is for time, focus on moving heavy weights well more than moving fast.
KB Swings: Should be unbroken and a great opportunity to try a heavier bell than usual.
Weighted Sit-Ups:
– Weight the movement with a single Dumbbell held at the shoulders
– Feet anchored by your partner
– No abmat, try to maintain back extension on the way down
– Move slowly to get the most out of these.
CrossFit Group Class Programming Template (WK9/9)
Welcome Coach Dani!
Hey everyone, we’re excited to introduce you to coach Dani who will be teaching classes this July at CFSBK. Coach Steph will be away for the month so Dani, one of her friends and former colleagues from CrossFit Solace will be filling in. Dani is a seasoned coach with a love for CrossFit and gymnastics movements in particular. I’m excited for the community to meet and learn from her. -DO
Most likely to be found upside down! Coach Dani B is originally from Chicago Illinois. She started gymnastics at age 3 and quickly found herself coaching kids by 16. While attending art school she worked full time personal training and teaching every group fitness class she could get her hands on, including Zumba, HIIT, and mobility. In 2015 she was introduced to CrossFit after a bad hip injury from a hit & run accident. Doctors claimed she wouldn’t ever be an athlete again, CrossFit said otherwise. By 2017 she was a part of a central regional team and on a mission to advocate for movement as medicine. After retiring from the competition floor shortly after she continued to pursue coaching full time in NYC with her pup Louie, to help others achieve their wildest and most outlandish fitness goals. Now with over a decade of strength, conditioning, and performance coaching, Dani is ready to help anyone and everyone become the strongest versions of themselves.
Stonewall Donation update
47 Amazing people have donated for a total of $1,595!! We’ll extend the donation window through today and make the contribution to the Sylvia Rivera Law Project and Marsha P. Johnson Institute on Tuesday. Donate here! Thank you all!