Workout of the Day
ASSISTANCE
5 Rounds / 15:00 of:
:30 Wall or box piked Handstand Hold
:30 Hollow Hold
:30 Extension Hold
:30 Bottom of Squat Hold
Notes
Move in tandem with your partner on the assistance circuit trying minimize your rest/transition to :10 the entire time. Lots of effort on body tension and lines.
STRENGTH
Every 4:00 x 5 Progressive Sets
2 Back Squats
10-12 Strict DB Presses
30 Tuck-Ups/Leg Raise with hip lift (alternate each round)
Notes
This triplet should take about 2-2:30 to complete.
Back Squat
The two reps should be heavy, but you’re not going for a 2RM. 80%++ Depending on how you’re feeling today. If able add a little weight each round.
DB Press
Stay in the 10-12 range. If you fail before 10 reps, use a minor push press action to finish the set, then consider going down or trying to tough it out again.
Abs
Alternate exercises each round. On the 5th round perform 15/15 or your favorite exercise again for 30 reps.
Scale to 20 if needed, but it needs to be very hard at the end.
CrossFit Group Class Programming Template (WK8/8)
Comedians performing this Friday include:
Ayanna Dookie @adookie
Courtney Fearrington @bigccomedy
Shalewa Sharpe @silkyjumbo
Petey DeAbreu @pdeezjokes
Tom Delgado @tomdnyc
Maria Heinegg @mariaheinegg
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! (All funds go to Comedians)
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!