Workout of the Day
METCON
4 Rounds for max reps of:
1:00 Bike Calories
1:00 Rest
1:00 Double Unders
1:00 Rest
Notes
Bike, jump, Rinse repeat!
Air Bike
intervals should be hard but not all out sprints, you’ll die. Try to push challenging but sustainable numbers on this workout. It should not be pleasant.
Jump Rope
If you can do even 1 double unders, perform as many as you can in the minute. If you have no doubles, you can either make attempts or perform 1 minute single unders with the goal of one unbroken set.
SKILL & STRENGTH
Kipping Pull-Ups
Part 1: EMOM x 8:00 (4 sets):
A: :10-20 Pull-Up Lock Off
B: :30 Hollow Rocks or Hold
Part 2: 5 Sets (about every 2 min):
Choose ONE of the following movements to practice:
A: Top Down Pause Kipping Pull-Ups x 3-5 reps
B: Negatives x 2-3 reps
C: Self (Foot) Assisted Negatives x 2-3 reps
Notes:
If you have 1-3 mature strict pull ups already, then choose option A to practice kipping mechanics today. If you’re building strength towards pull-ups, then choose option B or C!
CrossFit Group Class Programming Template (WK6/8)
Strong Sets returns to CFSBK!
Get ready to laugh your abs off at our fourth annual comedy show on Friday, May 10th! We’ve assembled an incredible lineup and can’t wait to share this amazing night with our community and their friends. The show, “Strong Sets,” features some of NYC’s top stand-up comedians performing – yep, you guessed it – stand-up comedy! We’re proud to be the only comedy show in the world hosted at a gym, making us officially the strongest comedy show out there. No contest.
Your co-hosts for the evening are the hilarious Courtney Fearrington (Sirius XM) and Maria Heinegg (Bravo), and they’ll be joined by a fantastic roster of comedians guaranteed to leave you in stitches.
Here’s the lowdown:
- Doors open at 7:30 pm
- Show starts at 8 pm
- Tickets are $15 – grab them here!
Oh, and it’s BYOB, so feel free to bring your favorite drinks. Get ready for a night of great comedy and even better company. We can’t wait to see you there!
CFSBKer looking for a roommate!
Stephanie A. is searching for a roommate! Let’s help a fellow CFSBK member find someone awesome to take the second bedroom—with its own bath!—in her dreamy apartment.
Here’s what she’s offering: a stunning corner unit with 2 bedrooms and 2 baths, a roomy living area, floor-to-ceiling windows with city views, an open kitchen, and an in-unit washer/dryer. It’s in a downtown Brooklyn high-rise, just a 5-minute walk from several train lines (Jay St Metrotech A/C/F and Dekalb Ave Q/R/B), pet-friendly, and complete with an elevator and full concierge service. Plus, it’s just a short walk to Trader Joe’s!
Steph also has a barbell, Olympic plates, squat rack, and a pull-up bar for anyone to WOD their face-off without leaving the comfort of their home. She is rarely home and is super clean and friendly!
Just email stephanie.arabagian@gmail.com to see photos and chat about the following details: Move-in date is August 20th but confirmation needs to happen by May 20th. The fee to add a roommate is $500, but the monthly rent is $2300 after that for the one bedroom / one bath. She’d love to hear from you!