Workout of the Day
FLOATER STRENGTH
A. Back Squat 3×6, Building
B. 2 Power Cleans and 2 Split Jerks x 6-8 sets
C. 1-3 Strict Ring Muscle Ups x 4-6 sets
D. Deadlift 10-8-6-4
Notes
Tomorrow we have deadlifts plus assistance work (core, carries, cardio).
Clean and Jerk Complex: Aim to do 1 set about every 2 minutes. Complete power cleans as singles, resting a few seconds between. If it’s been a while since you’ve done split jerks, use your time today to dial in your footwork and accuracy without worrying too much about the load.
Muscle Ups: Refer back to yesterday’s program for scaling and progression options!
METCON
AMRAP 5 Min
40 Double Unders
16 Alternating Plate Overhead Reverse Lunges
Rest 3 min
AMRAP 5 Min
200/160m Row
12 Ball Slams
Notes
The intent today 3-5 rounds on each workout. Scale the volume of work or movement complexity as needed to achieve the stimulus.
DU Scaling
A. 20-30 DU
B. 20 Sec practice per round
CrossFit Group Class Programming Template (WK7/8)
Welcome to the Front Desk team, Stephen!! Stephen is also the tattoo artist for the Fight Gone Bad raffle!
Tattoo Raffle for Fight Gone Bad (With Stephen, pictured above!)
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.
