Workout of the Day
SKILL
Rope Climbs
Notes
Beginner: Review footwork technique with the Coach, as well as options for scaling appropriately.
Intermediate: If you did these recently and know what you need to work on, pick an option from this progression. Accumulate quality reps in time allowed.
A. Partial Height Climbs
B. Supine-to-Stand-to-Supine Climbs (upper body strength bias)
C. Rig Pull-Ups with Rope Footwork (technique/footwork bias)
Advanced: Accumulate a total of 10-15 quality full 15’+ reps, trading off with your fellow athletes and working on efficiency.
PARTNER METCON
AMRAP 16 MIN
200m Run (together)
12 Sandbag Ground-to-Shoulder*
*One partner must perform a handstand hold in order for sandbag reps to add up.
Notes
As the clock starts, teammates will tandem run to 4th avenue and back.
Once inside, Partner A will kick up to a handstand hold. Once A is set, B will perform reps with the sandbag. Then partners switch places.
One round is complete when each athlete has done 6 reps with the bag. Switch as often or as little as you like to accomplish the task before heading back out for the next run.
Communicate with each other, work safely, and have fun!
Handstand Scaling:
A. Back to Wall OR Wall Facing Hold
B. Box Piked Hold
C. Knee on Box Hold
D. Heavy Plate Overhead Hold
CrossFit Group Class Programming Template (WK5/8)
CFSBK, circa February 2010. Coaching alum Jess Fox climbs the ropes in 597 while Samir and Shawn look on. No mats on the floor—just concrete. A random IKEA bed sits in the middle of the gym, surrounded by a hodgepodge of equipment. Far more austere times, but just like today, we trained hard and had fun.
5th Annual Strong Sets Standup Comedy Show
Get ready to laugh your abs off at our fifth annual comedy show on Friday, May 9th! We’ve assembled an incredible lineup and can’t wait to share this amazing night with our community and their friends. The show, “Strong Sets,” features some of NYC’s top stand-up comedians performing – yep, you guessed it – stand-up comedy! We’re proud to be the only comedy show in the world hosted at a gym, making us officially the strongest comedy show out there. No contest.
Your co-hosts for the evening are the hilarious Courtney Fearrington (Sirius XM) and Maria Heinegg (Bravo), and they’ll be joined by a fantastic roster of comedians guaranteed to leave you in stitches.
Doors: 7:30pm
Show: 8pm
Drinks: BYOB
Purchase a ticket here!
100% of income goes to performers
Full performers list to be released shortly
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