Workout of the Day
SKILL: Sandbag Carry
METCON
25:00 For Quality and Load:
130 m Sandbag Carry
+
2 Rounds:
5 Strict Knees to Elbows
10 Alternating Cossack Squats (5 ea)
16 Alternating KB Plank Pull Throughs (8 ea)
Notes
Move at a steady pace and minimize rest breaks. Aim to work on your range of motion for the cossack squats. If they are easy, then add a goblet hold.
Options for Strict Knees to Elbows
5-7 Strict Weighted Hanging Knee Raises
7 Strict Hanging Knee Raises
CrossFit Group Class Programming Template (WK2/8)
text & interview by Julie Barnard
If you’ve been fortunate enough to have class with new dad Albrey, possibly the first thing you’ll notice is his cheerfulness and outgoing manner may possibly outshine front desker JB’s. Albrey always rolls in with a bright smile, throwing out high-fives and fist bumps as he dances his way onto the floor. His enthusiastic support of fellow CFSBKers is incredible even when he’s splayed out in a sweat angel post-WOD. There’s nothing quite like getting that last boost of encouragement to push through shouted by someone in a heap on the floor. He joined us literally by accident and we’re so thankful to have him as part of our community. Now sit back and relax, it’s time to learn more about Albrey!
Name (and any nicknames): Albrey Brown, Brey, sometimes Chocolate Thunder
Where were you born, and where did you grow up? I was born and raised in Berkeley, California
How long have you been CrossFitting, and how did you arrive at CFSBK? I’ve been CrossFitting for 1 year on July 26th. I accidentally signed up for the fundamentals class at Crossfit South Brooklyn after visiting CrossFit Park Slope. Although I’d never been to the CFSBK gym, I got good vibes and decided to stick with it. David was a great teacher and the fundamentals class was really difficult, so of course I signed up. It’s been smooth sailing ever since.
What are your current fitness goals? If you had asked me a week ago, it’d be to master the overhead squat. That said, my son was born on July 8th, 2023 and that’s obviously impacted my ability to get to the gym. Now I’d like to get to the gym for 1 hour 4 times a week.
What keeps you coming back to CFSBK? Great trainers who care about technique, people who value making connections, and the CrossFit programming. I’ve been lifting weights/working out for 15 years and still get my butt kicked every class.
Program your nightmare workout – Helen has been a thorn in my side 2 years in a row. The 63 kettlebell swings haunt me in my nightmares.
Program your dream workout – AMRAP 10 minutes, 6 thrusters (95lbs), 9 burpees, 12 toes to bar
Favorite and least favorite lift: Favorite Lift: Bench Press | Least Favorite Lift: Overhead Squat
Ask me about that time I… I once visited the White House and led a rendition of the ‘Happy Birthday’ song to Barack Obama (obviously on his birthday)
What are you recommending right now? The show Jury Duty on Prime Video
What are you up to when you’re not at 597 (or 608) Degraw Street? Taking care of our newborn & launching a startup! But, prior to July 8th, traveling, live music, and launching a startup.
Any advice for new CFSBKers? I wish I would’ve learned this earlier – try not to focus on the amount of weight you’re putting up. Technique, flexibility, and practice are the key to enjoying this sport long term.
Congrats again and make sure to give Chocolate Thunder a fist bump next time you see him!!
albrey ALWAYS makes me laugh, and very very hard….plus he’s a very dedicated dance student.