Workout of the Day
4 Intervals of:
In 3:00:
Bench Press x 15 Reps
AMRAP Row for Meters
Rest 3:00
Notes
This is a repeat! Refer back to 11/16/2024.
This workout is 4 intervals of 3:00 on, 3:00 off with your score being weight used and total meters rowed.
Push hard on the row, but pace strategically so you don’t crash early.
Use the full 3:00 rest to recover; each interval should be treated like a fresh effort.
Bench Press: Try to use the same weight for all 4 sets on the bench press. Choose a weight that you can complete each round in 1–3 sets, about 65–70% of max. Loading at body weight or 3/4 bodyweight would be a lovely challenge for those capable.
CrossFit Group Class Programming Template (WK6/8)
Emily Asher’s Garden Party performing at the 2018 CFSBK Art Show!
Come see CFSBKer Emily Asher perform!
Hello dear ones!
My jazz group Emily Asher’s Garden Party will be performing at two nearby venues in October and I’d love to see the CFSBK community there! If you’ve ever heard me talk about my trombone playing in a QOD, you can come see it IRL at one (or both?!) of the shows below.
October 15 8pm Barbès Brooklyn
An intimate and beloved listening room in Park Slope, Brooklyn. $20 suggested donation. Garden Party Sextet
October 23 6-7pm Perelman PAC (PAC NYC)
Free and open to the public in the Lobby Stage of the impressive new venue in the World Trade Center area of lower Manhattan. Great for the whole family. Garden Party Septet
Rowing with Greater Intensity
This short video from concept2 discusses how to increase your intensity through intentional and connected drives. A key concept noted in the video is that if the legs push 2″, the handle should also move 2″.