Workout of the Day
AMRAP 6:00
6 Deadlifts @ 225/155/105#
12/9/6 Cal Bike
Rest 3 min
AMRAP 6:00
10 DB Bench Presses
15/12/9 Cal Row
Rest 3 min
AMRAP 6:00
10 Alt Renegade Rows
130m Run
Notes
Rows: No Push Up. 10 total, 5 each side.
Choose heavy DB weights for bench and rows that you can get through at least a couple of rounds unbroken.
The barbell weight should be about a 7/10 RPE for an unbroken set of 6 reps.
CrossFit Group Class Programming Template (WK8/8)
Part 2 of our throwback trifold from 2010
2024 Pride Fundraising Totals
Hey ya’ll, below are the totals raised for this year’s benefactors. This year in total we raised $3,852 for some great causes through our two primary pride fundraisers.
“Stonewall”
CFSBK collected $1,860 from 75 donations and made two $930 donations to the Marsha P. Johnson Institute. The receipts for these donations can be found here & here.
Queer Trans Strength NYC “Strength & Pride” Powerlifting meet
The gym also offered to match total funds raised by this meet and donate to G.L.I.T.S. The total raised was $1,992.32 with CFSBK covering $1,584. The receipt for this donation can be found here.
Thank you to everyone who donated and participated in any way this year!