Workout of the Day
ASSISTANCE
3 Rounds for Quality:
1:00 JR Alt 2 Step or Crossovers
8-12 Hinge Ring Rows
:30e Bottom of Lunge Hold
20 total Box Pike shoulder Taps (or :30 hold)
METCON
Every 3:00 for 6 Total rounds perform:
10/6 Strict Handstand Push-Ups
12 DB Weighted Lunges
36 Double Unders
Notes
Each round should take you around 1:30.
For the lunges, If even 50/35s are easy for you, go heavier dammit. These should be unbroken every round but the harder they are the more you’ll get out of them.
For the HSPUs, each round should be completed in 1-2 sets. Max 3 in the final rounds. If your intervals start to extend well beyond 1:45 because of this, scale volume or difficulty down.
HSPU Options
10/6 Strict
10/6 Kipping
10/6 Box Piked
12 DB Shoulder Presses
CrossFit Group Class Programming Template (WK2/8)
3 Days left to sign up for Fight Gone Bad!
We are 6 weeks away from Fight Gone Bad 2023 benefitting BCHS Brooklyn Community Housing and Services Check out the info below and get start thinking up your best puns and concepts for team names/themes!
Saturday 9/9 Final day to sign up for FGB!
Monday 9/11 All teams set
Saturday 10/14 FIGHT GONE BAD!
Why should you do Fight Gone Bad? It’s this simple:
- Hang with your gym besties!
- Meet some new cool CFSBKers!
- Have an excuse to dress up and be silly!
- Get to do a terrible workout and support a great cause!
- Potentially win some very cool prizes!
How does it work?
We will group registrants into teams of 5-6 people. Each team will pick a team name and plan on how to workout in style with their best costumes. You’ll be assigned a heat time as well as a judging time the day of. You and your teammates will throw down together at the same time of another team. Each team captain will also set up a fundraising page (we will make a main fundraising page that everyone can just join) and their team will raise funds. Prizes will be available for top fundraisers, best costumes and more!