Workout of the Day
FLOATER STRENGTH
A. Back Squat 3×8, Building
B. 2 Power Cleans and 2 Split Jerks x 6-8 sets
C. Deadlift 10-8-6-4
D. Bench Press 3×6, Building
Notes:
Tomorrow we have back squats, rows, lunges, double unders, and push ups.
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.
PARTNER METCON
AMRAP 16 MIN
12 Abmat Sit Ups
120′ Sandbag Bearhug Carry
*While 1 partner completes 1 round of work, the second partner is biking for calories.
Notes:
In this workout, both partners will be working the entire time. Find a steady groove in the first quarter so you can work hard across all 16 minutes and keep your transitions tight.
Your goal is to finish as many rounds as possible while also getting as many bike calories as you can as a team!
Choose a heavy bag that you’ll be able to carry for 120′ unbroken.
CrossFit Group Class Programming Template (WK7/8)
Nate, Nicole, Justin, Miriam, Coach Brett and Greg
Tong, Eileen, Heather, Lizzie, Keith and Georgia
Will, Jacob, Eric, Kelly, Josh and Kelley
Justin, Harry, Yana and Brad
Jared, Andrew, Ben, Nora, Mikey, Ashley and Danny
Zach, Bernhard, Steph, Sam, Andrew and Cidney
Toni, James, Peter, Rob, Asha, Adam and Tristan
Nate, Robson, Blake, Adam, Jackie and Rebeca
Keaton, Coach Katie, Lee, Danny, Coach David, Vini, Karina
Will, Trisha, Karl, Yu, Chris, Lauren and Sophia
Mimi, Kevin, Katherine, Charles, Jax and Billie
Lester, Jeff, Sara, Cathy, Richard and Chimene
Dear David and all the amazing people in the CFSBK community, to all the coaches and staff who are just amazing, to the athletes for the fundraising, and all the cheering sections,; and really, everyone I’ve had the privilege to meet over the years at 598 for just a moment, or for years – Thank you, Thank you , and Thank you!
Affordable and supportive housing relies on government contracts to provide the bulk of the budgets to keep the organizations going. But with your help, it allows us to do so much more for the residents. Emma mentioned some of the programs yesterday – drama groups, horticultural, veteran’s support, homelessness & eviction prevention – so much on our website. https://bchands.org
So I wish I could send a personal thank you to everyone.
So thank you so very much to everyone for yesterday’s event!
Richard Greenspan
PS: Hit me up if anyone wants more information on what we do, how it works, or if anyone would ever like a tour of our residences. BCHS is currently under construction on three new Brooklyn buildings which will add around 500 additional units of supportive and affordable housing.
PSS: And – We have a gala coming up on May 21st at the brooklyn Museum!