Workout of the Day
3 Rounds for Total Reps
1:00 Bike (Calories)
1:00 Thrusters (95/65/45#)
1:00 Kipping Pull-Ups
2:00 Rest
Notes
Score for the workout is total reps across your rounds. No extra points for winning the first round 😉
This one’s a little Fran-ish. A little Fight Gone Bad-ish. It will be a potent combo of movements, so have both a physical game plan as well as a mental strategy for being productive across all three rounds.
Thruster: light weight you can complete 15+ unbroken reps with when fresh
Pull-Ups: Unless you are already very advanced (15+ unbroken reps), do not go to failure on your first set. Leave 1-2 good reps in the tank as you chip your way through the time so you can practice solid mechanics and consistency across all three rounds!
PU Scaling:
A. Strict
B. Toe Assist — use enough assistance that you can do 3-5 reps at a time
C. Ring Rows — challenging enough that you cannot do more than 5 reps at a time
CrossFit Group Class Programming Template (WK3/8)
Steve has been training in our Strength Cycle program with Coach Jeremy and will be turning 80 soon, check out his testimonial!
Saturday, July 12th: CFSBK x NYBC Blood Drive🩸
On Saturday, July 12, we’re partnering with the New York Blood Center to host a blood drive – and we need your help to make it happen!
We need at least 40 people to sign up in advance to ensure the drive moves forward. Donating takes about an hour and can save up to three lives – helping cancer patients, accident victims, new moms, people with sickle cell disease, and more. Plus, we’ll have snacks and drinks available to help you recharge after your donation!
The registration deadline is June 21. Once we reach 40 pledges (the minimum to host – but let’s aim for 50!), we’ll be in touch to confirm your appointment.
We’re so grateful for your support and excited to see how much good we can do together!