Workout of the Day
STRENGTH
Every 90 Sec X 4 Sets
2 Power Clean + 2 Push Press
Every 90 Sec X 4 Sets
1 Power Clean + 1 Push Press
Notes
This week we are lifting every 90sec and dropping the reps to doubles and singles!
As last week, take each power clean as a single, resting a few seconds between. If you can demonstrate consistent mechanics on your dip and drive, feel free to cycle the push presses today. Otherwise, reset at the rack position for each rep.
Remember if things start to fall apart, use what you learned in our “wave loading” last cycle. Don’t be afraid to come back down to a lighter load to clean things up before moving on to heavier weight!
METCON
EMOM x 14 min
A. 3 Wall Walks + Max Reps Double Unders
B. Rest
Notes
This EMOM focuses on a mix of strength, coordination and conditioning. The wall walks will challenge your shoulder stamina, so aim for smooth, controlled reps to avoid unnecessary fatigue.
Once you complete your 3 wall walks, quickly transition into double unders – stay relaxed in your wrists and shoulders to mantain efficiency and rhythm. The goal here is maximizing reps while keeping your breathing under control.
Use the rest minute to fully recover, focus on calming your heart rate, and prepare mentally for the next round. Consistency is key!
Wall Walk Scaling
A. 1-2 Full Range of Motion Reps
B. 1-3 Partial ROM
C. 20 Sec Angled Wall Hold
CrossFit Group Class Programming Template (WK6/8)
Joe M with a bonkers 275lb top set from Saturday’s Snatch complex
Tattoo Raffle for Fight Gone Bad!
You know we love to shake things up, so this year for Fight Gone Bad, we’re adding an exciting twist inspired by our resident art show tattooer and all-around favorite person, Jim Gentry. A tattoo raffle fundraiser with Stephen Lim!
Maybe you’ve shared a platform with Stephen during Strength Cycle, or found yourself flat out on the floor next to him after a tough workout. Or perhaps you’ve even been tattooed by him – just like our fearless leader, David! Stephen, an incredibly talented tattoo artist, has partnered with us for this special raffle. He created custom flash and is donating his time, studio space, and ink – all with 100% of the proceeds going to support Brooklyn Community and Housing Services!
This raffle is open to CFSBK members only – you don’t even have to do Fight Gone Bad to participate! Here are the details:
How To Enter: Through our online store, with the Front Desk, or scanning one of our in-house QR codes
Ticket Prices: 1 for $20 or 2 for $30. There’s no limit – you can buy as many as you’d like!
Raffle Dates: The raffle begins 10/8 and will close 10/18
Winners: 4 random winners will be chosen and announced during Fight Gone Bad. If you’re not at FGB we’ll email you
Flash Sheet: Peep our custom flash sheet! Don’t see anything that strikes your skin poking fancy? No problem! Stephen has generously opened his flash books so anything up to $300 can be yours!
Ink: Black only
Scheduling: Calendly! Winners will pick the date from Stephen’s schedule. There will be single-use links for the winners as the work will be done at his studio at the beautiful Yarrow Studio. These will be sent to the winners.
Didn’t win but want something off the flash sheet or his flash books? Connect with Stephen, wonkycube@gmail.com, as he’s happy to work something out.
Rini says
Love the tattoo raffle!! Stephen’s lines are immaculate *drools in tattoo*