Tuesday 4.8.25

Workout of the Day

4 Rounds For Time:
400m Run
4 Bar Muscle-Ups
20 Goblet Squats @ 24/16/12kg
16 Push Ups

Notes
Intent ~16-22 min

Run fast and move with virtuosity! Maintain your ranges of motion and body positioning on the squats and push ups as you fatigue.

The goblet squat should be a light load you can do unbroken.

If your average round will take longer than about 5:30, scale back the volume or movement complexity on one or multiple movements. Ideas below…

Run:
A. 270m
B. 130m Run + 600m Bike
C. 800-1200m Bike

Bar Muscle Up:
A. 1-3 reps
B. 4 Kipping CTB Pull-Ups
C. 8 Kipping Pull-Ups
C. 4 strict, foot-assist, or band-assist Pull-Ups

Push-ups:
A. 8-12 reps
B. 16 Elevated reps

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CrossFit Group Class Programming Template (WK4/8)

Welcome new Foundations Grads (starting top left): Yohta, Sara, Hanson & Ellen (2nd pic) Angelia, Eliza and Grace!

Help Save Cafe Grumpy’s GCS location!

Our friends Chris and Caroline—former Strength Cycle regulars—run Café Grumpy (yep, the awesome cold brew we stock in the fridge).

Their Grand Central location is at risk—the MTA has unexpectedly put their lease up for tender—and they need community support to stay in their space.

Please take a sec to sign their petition: https://chng.it/zPxvWQZccp

Let’s help them stay put.