Workout of the Day
E2MOM x 12 Rounds
3 Squat Cleans
AMRAP Push-ups to 1:00 mark
Rest 1:00
Notes
This is a high volume push-up workout and a good referential workout for “Murph” coming up on Memorial Day.
Squat Cleans
These should be performed as three singles and comleted in around :15-:20. Recommended loading would be +/155/135/95/75/-
Push-Ups
Choose a push-up variation that will allow you to get at least 8-10 push-ups per round. This can be achieved by using an elevation if needed. You can also consider doing a hybrid set for example performing 3 push-ups from your toes, followed by 5 from your knees if needed.
If you’re an absolute push-up ninja, wear a weighted vest!
CrossFit Group Class Programming Template (WK6/8)
Coaches David and Erick testing today’s workout.
Coach David’s notes: Finished each round of cleans in about :18, should have gone a little heavier than 135lbs but it got the job done.
Push-ups were: 22-15-12-12-12-12-12-12-12-12-13-11 reps (157 total) Tried to do 8/4 after the 6th round which worked out well.
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!