Workout of the Day
30 min for Quality + Load
8 Strict Knees to Elbows OR Strict Pull Ups
40 sec Sandbag Bear Hug Hold
100′ Sled Push
1200m Bike or 400m Run
Notes
Groove on a steady pace today, focusing on quality of movement over intensity.
The gymnastic movement is athlete’s choice today, or you may mix and match, trading off movements each round.
Sandbag: Heavy!
Sled: Moderate weight you can keep moving at a consistent rhythm for the full 100′
If you attend 1-3 days/week, feel free to hit the bike/run a bit harder and keep your transitions tight.
If you attend 4+ days/weeek, this should feel like a comfortable, enjoyable day of training and you leave feeling like you have more in the tank!
CrossFit Group Class Programming Template (WK4/8)
The 10th annual CFSBK Community Art Show is a wrap!
This weekend, we hosted our 10th annual CFSBK Community Art Show. A huge thank you to our organizers (Liz, JB, and Amy M.), as well as all the artists, volunteers, and attendees who came out to make the night such a big success.
This event began in 2014 when former member Kate Reece had the idea to showcase the talented artists within our community. It perfectly embodies many of the gym’s core values: celebrating our community, appreciating art, hosting unique and novel events, and shining a spotlight on our amazing members.
Over the years, we’ve showcased countless incredible artists, providing many of them with their first opportunity to exhibit their work publicly. We feel so fortunate to have such a wealth of talent among our members and loved seeing the new connections that were made last night.
Thank you again to everyone who participated, and we can’t wait to see you (and your art) at next year’s show! Stay tuned for more pictures from the event coming out this week.
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