Workout of the Day
35/28 Calorie Air Bike
25/20 Calorie Air Bike
15/12 Calorie Air Bike
This should be a fast and uncomfortable. This is the primary workout today and you should attack the bike at an intensity that seems like a bad idea.
Deadlift loads should be in around this range for most folks: 225/185/155/135/95/-
The 21 set should be performed unbroken or in no more than 2 sets.
3 Sets of:
Round 1: 1 Set AMRAP Strict Chin-Ups
Round 2: 2 Sets of AMRAP Strict Chin-Ups
Round 3: 3 Sets of AMRAP Strict Chin-Ups
Perform 20-30 Supine Leg Raises + Hip Lift after each round
If you can perform 10 or more strict Chin-Ups perform the workout as written. Rest :30-1:00 between mini amraps in rounds 2 and 3. Try to REALLY go to failure on these.
If you can’t perform 10 strict chin-ups, perform 15 reps each round in as few sets as possible. The first round should be 1-2 sets and challenging.
A note of appreciation to the CFSBK staff and community from Linda
Not too long ago some of our CFSBK OG’s Linda and Steve left the city for Westchester. Below is a note of appreciation we got from Linda and had to share!
Thank you so much to CFSBK for being this amazing community that has changed my life, so much for the better. Steve and I never really felt like we were part of our community until we joined the gym. And then right before we left Brooklyn, we couldn’t walk around our neighborhood without running into someone from CFSBK. We’ve made friends for life, while also becoming physically and mentally stronger.
There are so many other intangibles that have come from training at CFSBK. I’ve become more disciplined, more aware of my habits and how they contribute to my well being, more willing to put myself out there even if I’m not “good” at something. I also have a much better appreciation for how hard people work who are truly great at what they do and the amount of dedication I need to have if I also want to be great at a skill or movement or even something outside of the gym. The beautiful thing about Crossfit is that if you put in the work, you’ll see the results.
I’ll forever be grateful for your support, along with the other coaches, staff, and members for everything we went through when we lost Olivia. The healing process would’ve been infinitely harder without you all. That was by far the hardest thing I’ve ever had to go through and I can’t imagine how I would’ve survived it without the CFSBK community. There were many days in the last few years where 6-7am was the highlight of my day and also acted in a way as my support group/therapy.
Thank you for creating such an inclusive, welcoming and supportive environment where we also got fitter. We love you and miss you, but are enjoying tapping into the network of CFSBK alum in Westchester 🙂
Wishing you all the best!