Workout of the Day
6 Intervals for Load and Reps
In 2:00 Complete:
5 Strict Press
10 Front Squat
Max Calorie Row OR Bike
Rest 3:00 between intervals
Notes
Start your first work set around RPE 7/10 or so on the press. Use the same weight for both barbell movements, which will come out of the rack. Athletes may do all 15 reps as an unbroken set or re-rack the bar after presses to reset proper positioning for squats.
You can go sets across at the same weight or increase load as desired.
Score is all work accomplished through the 6 intervals: total weight moved and total calories on the machine.
CrossFit Group Class Programming Template (WK1/8)
Sara with some gleeful GHD Sit-Ups
🩸CFSBK Blood Drive this Saturday🩸
We have 50 people who have registered for the blood drive this weekend but only 36 have signed up for an appointment. Please read the info below to make sure you’re all set for Saturday and if you havent signed up yet, theres still time! A few appointment slots remain, so let’s fill them up! Click here to schedule yours.
To Book:
- Click here to enter the portal to book your time slot, or scan the QR code on the attached flyer
- If you haven’t already checked or know your eligibility, the flyer includes everything you need – plus info on COVID-19 policies, how to prep for your appointment, and more
If you have questions – especially after reviewing the eligibility requirements – please call the New York Blood Center at 800.688.0900 (also listed on the flyer). They’re the best resource for definitive answers and have some of the kindest folks around who will be happy to help.
Notes About Appointments:
- You must book a timeslot through the NYBC portal to donate
- If you’ve already booked and need to cancel, please cancel through the NYBC portal and let me know (send to JB cfsbkcommunity@gmail.com). If you have any issues cancelling I can do it for you 🙂
- If you know anyone who hasn’t booked yet or someone who’d like to, there’s still time!
Working Out:
- Yes, you can work out beforehand! Just have a big breakfast, wait an hour or two (two is best), and then donate. You can also work out the next day – Sunday’s programming will be donor-friendly.
Please don’t hesitate to reach out if you need anything!