Workout of the Day
1 Drop Set (10-20%) x 8-12 reps
This is our last week of this rep scheme with a drop set! Next week we will perform a CrossFit benchmark workout “Lynne” as one way to test our bench press.
Work up to a set of 5 reps leaving 1 rep in reserve. Repeat this same weight for an additional 2 sets across. The goal is to go slightly heavier than last week, but still hit all your reps!
After your last set, complete a drop set with 10-20% less weight on the bar. The goal is to achieve 8-12 reps, but continue until you hit failure. Now we are expecting slightly less reps with your drop set as weights have increased over the past month.
Every 3:00 x 5 sets:
125 m Row SPRINT
The row should take you less than 60 seconds, so scale down to 100 m if necessary to hit the mark with intensity here. Expect to see your final time be slower than the start if you are truly emptying the tank.
From the Archives: CFSBK Circa March 2008
CFSBK has come a long way in our 15+ years. Below is a video taken in 2008 from a thruster, bear crawl and kettlebell swing workout in the Brooklyn Lyceum, our home at the time. In this workout you can see Coach David, Coach Jeremy and Margie (still at CFSBK!) as well as Paul, John and Allison. What you see there was the sum total of all the equipment we had at the time. We made due with what we had and slowly grew the gym one day at a time.