Workout of the Day
FLOATER STRENGTH
A. Bench Press, 3×4-6
B. Back Squat, 3×4-6
C. Snatch x 4-3-2-2-1-1
D. Strict Press, 3×6-10
E. Deadlift, 3×4-6
Notes
Tomorrow we have strict pull-ups, double unders, DB bench press, and cyclist squats.
ABDE lifts are the same rep schemes as last week. The lifts can be sets across or building.
Snatch: Can be Power or Squat, athlete’s choice! Based on Tuesday’s workout, use the rep scheme provided to work up towards a heavy-ish single today. The multi-rep sets are not intended as touch and go. Reset on the floor and take your time for each rep.
PARTNER METCON
For Time:
With both partners working at once, complete:
2000m Row
-and-
10 Rounds of:
10 Box Jumps (24/20/16″)
15 AbMat Sit-Ups
Notes
Intent <14 min
Both partners work at the same time on this one. While Partner A is completing 1 round of the couplet, Partner B is rowing for meters. When 1 round is complete, switch places. Continue in this fashion, and keep your transitions tight.
The workout is complete when each partner has done 5 rounds of the couplet (10 total) and the team has reached 2000m total on the erg!
One individual round of the couplet should not exceed 1:30. If needed, scale back height of the box and/or volume of work, for example:
8 Box Jumps, 16″
12 Sit Ups
CrossFit Group Class Programming Template (WK8/8)
Friday Night Pirates Andrew, Steph, Coach Steph and Mikey!
CROWDFUNDING CAMPAIGN FOR A NEW POTTERY STUDIO BY CFSBK MEMBER CAUVERY P.
Hi CFSBK fam!
As some of you know, the last year and half I have been working on opening a pottery studio called Hey Clay. It will be located very close to the gym, at 420 Carroll St. I am anticipating opening the studio to the public in spring-summer of this year. In this final stretch, we just launched a crowdfunding campaign to bridge a gap of $45,000. The funds raised will be put towards essential infrastructure like kilns, wheels, a pug mill and shelving. The campaign will run until March 27th and we have some fun rewards like ‘oh hey, clay bae’ merch (lol), pottery pieces by 3 exciting Brooklyn-based artists, private lessons, opening party invite, and more. If you feel so inclined, here is how you can help!
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- Contribute, with or without a reward
- Share with family and friends
- Send some good vibes 🙂
I am hoping for Hey Clay to be a modern take on the community studio. Coach David has been a huge inspiration to me, and my goal is to establish a space and community that feels similar to CFSBK, but for pottery 🙂 Thank you for considering being a part of this crowdfunding campaign and if you have any questions or just wanna chat about pottery, feel free to holler at the gym or email me at cauvery@heyclay.studio. You can also follow for updates on IG: heyclaybrooklyn.
PS- some CFSBK members deserve a huge shout-out for helping me through this process – Phil Garrity, Kess Broeckman-Dattner, Claire Raphaelson, Coach Grant, Rachel Meade Smith, Seth Cousins, Richard Greenspan, Colleen Meagher, Nitya Bhorra, Dima Bazak, Needham Hurst – THANK YOU! It really does take a village. 🙂
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