Workout of the Day
TEAM METCON: “The Filthy 150”
For Time:
150 Box Jumps (24/20″)
150 Knees to Elbows
150 Push Press (75/55)
150 American KB Swings (24/16kg)
150 Front Rack Reverse Lunges (75/55)
150 Double Unders
150 Wall Ball (20#, 10′, 14#/9′)
150 Burpees™
Notes
There is a 40 min time cap on the workout.
Teams accumulate 150 total reps of each movement as a team, chipping through from top to bottom.
Divide as desired. Example: 5 sets x 10 box jumps each, quick sets of 5 Knees to Elbows, etc.
Strategize with your team to maintain quick transitions and avoid going to failure on any particular movement. Essentially, someone should always be working.
The KB and Barbell are intended to be light today!
Scale any or all movements today such that you could do at least 10-15 reps unbroken AND/OR reduce volume of a more challenging movement. Example:
For Time
150 Box Jumps (16″)
90 KTE – 30 each
150 Push Press (65/45#)
150 Russian KB swings (16/12kg)
150 Front Rack Reverse Lunges (65/45#)
90 DU’s – 30 each
150 WB Shots (10#, 8′)
90 Burpees – 30 each
CrossFit Group Class Programming Template (WK1/8)
CFSBK CREW!!!JB Lizzy and Cara vibing at the RAD event
BLOOD DRIVE TODAY
Thank you to everyone who signed up to make the blood drive happen and JB for organizing it all.
You should have received your appointment time by email, and if you opted in for text notifications, you’ll have also gotten a reminder today.
Quick reminder that the drive will be held in the Annex – head into the gym, and follow the sign and stanchion(s) to the right of the Front Desk. Take the elevator or stairs to the second floor.
Please arrive right at, or close to, your appointment time – no need to come early, as you may end up waiting. And don’t forget to eat a good breakfast and hydrate well beforehand!
We have over 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!