Thursday 11.28.24 🦃

Workout of the Day

AMRAP 20:00
5 Burpees
5 Calorie Bike or 6 Row
10 Burpees
10 Calorie Bike or 12 Row
15 Burpees
15 Calorie Bike or 18 Row
20 Burpees
20 Calorie Bike or 24 Row
25 Burpees
25 Calorie Bike or 30 Row
30 Burpees
30 Calorie Bike or 36 Row
35 Burpees
35 Calorie Bike or 42 Row
40 Burpees
40 Calorie Bike or 48 Row
45 Burpees
45 Calorie Bike or 54 Row
50 Burpees
50 Calorie Bike or 60 Row

Notes
Be thankful its only 20:00! Today is a long slog so lock in and climb the ladder up. If you finish the final 50cal bike or 60cal run.. you’re done! Reset your monitor every round.

This workout total is 275 Burpees/Bike Cals and 330 Rower Cals

CrossFit Group Class Programming Template (WK5/7)

CFSBK circa 2008. This is after the park while we were still renting hourly in the basement of the Brooklyn Lyceum (now blink fitness). David would often have to pull ALL those 100lb 4×6 horse stall mats off the main floor before and after class which was a workout within itself. You can see we had no pull-up bars, just some rings hung over a guard rail and there were only two squat stands that we all shared. Simpler times back then but very thankful for how far the gym has come.

Bring something for our donation drive today!