Workout of the Day
FLOATER STRENGTH
A: Pull-Ups 4×5 Across
-or- Ring Muscle-Ups 5 sets of 1-5 Reps
B: Shoulder Press 3×10-12 Across
C: Back Squat 3×10-12 Across
D: Deadlift 3-3-3-3-3
Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have Deadlifts and HSPUs.
The Ring Muscle-Up option is a continuation from the focus work we did last cycle. We won’t review all the progressions but if this is a skill you feel inclined to continue working on you can use floater strength this cycle to continue your work on this coveted movement.
METCON
Every 6:00 x 3 Sets
Row 500m
Notes
At the 0, 6 and 12 minute marks Row 500m. These should be hard efforts with the final one being full send.
Check out this website to see what common 500m rowing times are based on age, gender and ability.
CrossFit Group Class Programming Template (WK2/7)
Dan and Cauvery during the double dutch event at the 2024 WHATD
Saturday 11.23.24 Dance Party at Public Records
Hey CFSBK!
Coach Grant here! On Saturday, November 23rd, from 1pm-5pm-ish, I’m throwing a sober afternoon dance party at Public Records, and I wanted to invite all of the CFSBK community to come hang out! All are welcome! It should be a great afternoon of great music, decent dancing and community!
On Nov 23rd, The Phoenix and Sober21 are hosting N/A, a substance-free dance party at Public Records right near the gym. We have a stacked lineup of musicians who will be spinning records all afternoon:
Tyler Pope, renowned member of LCD Soundsystem, producer, and founder of Interference Pattern Records
Suzi Analogue, the genre-defying producer, performer and founder of Never Normal Records
Hanzi, founder of NYC’s long-running Reprieve Parties
Elia Einhorn, founder of Sober 21, and longtime host at Pitchfork.
Please RSVP here! Email me with any questions: Gwheeler@thephoenix.org
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