Workout of the Day
STRENGTH
Take 12 minutes to work up to a submax heavy single on the Snatch
Notes
These can be squat or power snatches depending on your comfort level and soreness. Compare to last week’s snatches.
Coaching Focus: Bailing Snatches
METCON
5 Rounds for time of:
5 Power Snatches
10 Chin-Ups
Run 270m
Notes
Power Snatches
should be on the medium/heavy end. Heavier than last week’s 1:00 intervals if you were here. They should be performed as 5 singles and you should not be missing reps here.
Chin-Ups
These should be completed in 1-3 sets per round. Assist some or all reps with a band or self assisted reps.
CrossFit Group Class Programming Template (WK7/8)
ChrisA (still an active member!) and David doing a partner stretch in 2009 when we were still in the Brooklyn Lyceum
Next Friday, April 10th! Strong Sets Comedy show at 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!