Workout of the Day
A. Every 90 seconds for 12 sets, complete (18 minutes):
Advanced
Clean Waves (% of Clean 1 RM)
1) 1 rep at 70%
2) 1 rep at 75%
3) 1 rep at 80%
4) 1 rep at 75%
5) 1 rep at 80%
6) 1 rep at 85%
7) 1 rep at 80%
8) 1 rep at 85%
9) 1 rep at 90%
10) 1 rep at 85%
11) 1 rep at 90%
12) 1 rep at 95%
Bonus Attempt: If you’ve made all your lifts today, try a lift at 100%+!
Example (163# 1 RM)
1) 114#, 122#, 130#
2) 122#, 130#, 138#
3) 130#, 138#, 146#
4) 138#, 146#, 154#
Beginner
1 Clean (every 2-3 sets, increase weight)
Notes
This week the Advanced rep scheme waves up heavy singles. The goal remains the same: MAKE lifts! At the end of the waves, if you’ve made every lift, you can opt to attempt a heavier single if things are feeling and looking good. Or choose to end on a positive note, knowing that you made it all the way through the waves successfully.
The Beginner rep scheme is the same as it has been, but this week we encourage you to increase weights more frequently to work up to some heavier attempts.
B. Clean Deadlift
In 3-5 total sets, build to a Heavy 3 reps for the day.
Notes
Today you have the option to build to your heaviest three reps for the day (not necessarily the cycle). Allow for a few minutes rest between your attempts.
CrossFit Group Class Programming Template (WK7/8)
Legacy members Chris A and Bob S who have both clocked over 15 years at CFSBK! These guys remember the days before Degraw street when we were renting hourly at the Brooklyn Lyceum (RIP).
New Strength Cycles starting in September
Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance. This cycle will end with a Total on October 27th.
*Your card will be charged immediately for $330. The second installment of $330 will be charged to the card on file automatically in 4 weeks. NY tax of 4.5% will added to all purchases.
DAYS & TIMES
Morning Strength Cycle
This cycle meets at 7:30AM Monday, Wednesday and Friday.
Begin Date: September 4th
End Date: October 27th
Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday.
Begin Date: September 4th
End Date: October 27th
Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.
Begin Date: September 4th
End Date: October 27th