Workout of the Day
FLOATER STRENGTH
A. Power Clean and Push Jerk, EMOM x 10 min: 3 reps @ 55-65%
B. Back Rack Reverse Lunge, 3×6-8ea
C. Front Squat, 5×2
D. Bench, 5×2
E. Deadlift, 5×2
Notes
Tomorrow we have toes to bar, rowing, and overhead squats
C&J: After warming up, do 3 reps every minute on the minute for 10 sets. Ideally these are sets across, but you can adjust up or down slightly as desired. Focus on making your lifts as clear, crisp, and confident as possible. They may be quick singles or you could practice cycling the barbell today.
Lunges: Aim to add a bit of load to what you did last week. Rest between sides as needed.
Squat/Bench/Deadlift: You can build or go sets across today, using previous weeks as guidance. At least three of your work sets should be RPE 8.5/10 or higher, with just 1 rep left in the tank.
Athletes can superset their main lift with another bodyweight or DB/KB movement.
METCON
24-20-16 Reps For Time
Alternating Renegade Rows (40/25/17.5# ea)
Box Jump Overs (24/20/16″)
Notes
Intent <9 min
Renegade Row: Reps listed are total. So round 1 = 24 total rows, 12 each side.
Box Jumps: Step down from the top of the box each time. The rep counts when your second foot gets to the floor.
Choose a load and height that allow for relatively quick cycle rates and unbroken movement. Start with a deliberate, steady pace and aim to get a bit faster as the reps decrease!
CrossFit Group Class Programming Template (WK8/8)
Strong Sets Tonight!
Tonight’s the night! We’ve assembled an incredible lineup of NYC’s top stand-up comedians for our fifth annual comedy show: Strong Sets!
We are (as far as we know) the only comedy show in the world hosted in a gym, and officially the strongest comedy night out there. No contest. Bring your partner/roommate/gym bestie for an amazing night.
Doors: 7:30pm📍
Show: 8pm🎭
Drinks: BYOB🍻
🎟️ Purchase a ticket here!🎟️
(100% of income goes to performers)
Hosted by:
🏋️♂️ Courtney Fearrington (Sirius XM/CFSBK)
🏋️♀️ Maria Heinegg (Bravo/CFSBK)
Featuring:
Yedoye @yedoye_
Liz Miele @lizmiele
Kenice Mobley @kenicemobley
Sam Evans @reallysamevans
Andy Haynes @imandyhaynes