Workout of the Day
For Load
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3
Push Jerk 5-5-5
Notes
Today’s workout is a classic heavy day. Even though most athletes can perform this workout as prescribed, the challenge lies in the technical complexities of the movements. Adding load should be based on your ability to stay mechanically sound. Each athlete, regardless of experience, should focus on technique first and foremost.
Scaling:
Reduce the load on the barbell to maintain the safety and integrity of each lift.
In case of injury or limitation, perform a single-arm dumbbell shoulder press, push press, and push jerk.
CrossFit Group Class Programming Template (WK1/3)
Double trouble! For the first time in a very long time we ran two concurrent Foundations cycles. Welcome new grads Michael, Tony, Rachel, Quinten, Yrthia, 🫁😮💨… Oihana, Jose and (not pictured) Xinyan.
25.2 FRIDAY NIGHT LIGHTS
There are a few slots left for this week’s Friday Night Lights event! Starting at 5pm we’ll run four 30 minute heats of the Open workout in 597. This is a more festive approach to the Open where we light up the space, break out the discoball and encourage folks to come watch. It’s a lot of fun! Check out this week’s them to join the party.Register for FNLs here for free!
Spectators are highly encouraged! Come cheer on your fellow community members as they get after these workouts!
Note that your heat start time means that’s when we’ll review the standards and start your workout. All warm-ups will be DIY in 608 before your heat. We also ask that after you perform your workout (and recover) you help judge someone from the next heat. Volunteer judges from folks watching are also extremely appreciated!!
😴 25.2 – Pajama Party Throwdown 😴
It’s Week 2, and we’re rolling out of bed and straight into the Open. Wear your coziest PJs, onesies, or sleepwear—but don’t sleep on 25.2! Whether you’re rocking bedtime slippers or flannel pants, get comfy, lift heavy, and dream big. After the WOD, we’ll refuel with some warm milk and a bedtime story.
The Giving Open
As you all know the first workout for the 2025 CrossFit Games releases tomorrow. The Open is a celebration of our community and the CrossFit community at large. This year, on top of our theme weeks, Friday Night Lights and our typical fanfare, we’re going to take this as an opportunity to give back. Each week of the Open on Friday, Saturday and Sunday we’ll be collecting donations for our friends at VOCAL NY. What better way to celebrate the Open than to show the good of the CFSBK community and help those in needs. Bring any of the items listed below and drop them off at the gym to participate!
High need
coats
sweatpants or men’s pants
sneakers or boots in good condition
-all sizes welcome for clothing/footwear-
Additional high need:
t-shirts
adult size backpacks
deodorant
hoodies or sweaters
-all sizes welcome for clothing-
Voices Of Community Activists & Leaders (VOCAL-NY) is a statewide grassroots membership organization that builds power among low-income people affected by HIV/AIDS, the drug war, mass incarceration, and homelessness in order to create healthy and just communities. We accomplish this through community organizing, leadership development, advocacy, direct services, participatory research and direct action.
Our Vision
VOCAL-NY is building a movement of low-income people dedicated to ending the AIDS epidemic, the war on drugs, mass incarceration, and homelessness. We fight for systemic change rooted in justice, compassion, and love. We approach this work with a firm belief in reducing harm and ending stigma, and the knowledge that the issues impacting our communities are driven by institutional oppression, not personal failings. Our campaigns have saved or improved the lives of hundreds of thousands of New Yorkers across the state.
Leave a Reply