Workout of the Day
STRENGTH
Shoulder Press
3×10-12 Across
Notes
Perform 3-4 progressive warm-up sets followed by three sets of 10-12 reps at the same weight. Leave 2-3 reps in reserve. This volume on the shoulder press will add up quickly, so be conservative with your weight selection. If needed, adjust weight so you can hit at least 10 unbroken reps each set.
METCON
4 Rounds for time of:
270m Run
16 Renegade Rows
12 WTD Box Step Overs
Notes
– The Renegade Rows are 8 reps per arm and no push-ups
– Each rep on the Step-Overs should come to full knee and hip extension
– Try to use the same Dumbbells for each movement
– Run fast
Back Squats tomorrow, if you’re coming we recommend 16 box jump overs instead of the step-overs.
CrossFit Group Class Programming Template (WK1/7)
Welcome to the Front Desk: Claire R
We’ve got a few new hires to the front desk we’d like to formally introduce. First of is Claire aka “Claire Bear” who recently came aboard team CFSBK. Please welcome her when you see her behind the desk and here are a few things you might not know about her!
- I’m a Brooklyn Native and my accent only comes out when I’m in heated debate with other locals (which doesn’t happen often).
- I’m an event planner and a professional singer specializing in renaissance and baroque music.
- If you see me on the street and my outfit doesn’t contain at least some element of leopard print, neon, skulls, and/or novelty jewelry like my donut ring or necklace that says “anxiety”, there is something wrong with me that day.