Workout of the Day
STRENGTH
A1: Chin-Ups
4×5–8 reps
A2: 1:00 Partner Sorenson Holds x4 Sets
Notes
Chin-Ups: Perform 3–4 warm-up sets (ring rows, banded chin-ups, or assisted variations). Then complete 4 working sets of 6–8 reps. Choose the hardest variation you can perform with full range of motion — weighted, bodyweight, or assisted. Leave 0–1 reps in reserve. Cluster sets (e.g., 3 reps + 2 reps) are allowed if you can’t perform 5-8 unbroken BW reps.
After your warm-ups, start supersetting the partner sorenson holds.
METCON
Every 4:00 x 4 Rounds:
400 Run
15 Kipping Toes to Bars
Notes
Every 4 minutes head out on the run + kipping toes to bars. Each interval should take 2:45-3:30. Scale the run distance or T2B volume if needed. If you fall behind the clock, scale the volume or finish the remaining volume for time.
Kipping Toes to Bars
15/9/6 Reps
15/9 Hanging Leg Raises
15 Sit-Ups
CASHOUT
Kettlebell Curls
2-3×8-14 reps
CrossFit Group Class Programming Template (WK2/8)
Fight Gone Bad Action Shots live!
RJ from Red Shoes Media has uploaded all the action shots from Fight Gone Bad! Check out the link below to see all the mayhem. If you post these on social media please tag RJ and the gym!
Dear CFSBK community – members, athletes, staff, coaches, front desk – EVERYONE! I just wanted to send a quick THANK YOU!! to you all for your generosity in fundraising for BCHS. As Jeff (the CEO of BCHS) mentioned on Saturday – the mission of the organization is ending homelessness in Brooklyn and none of that is possible without support from friends like CFSBK.
As you probably know by now, it comes during a week when the government has put food assistance for 42 million people across the country, and over 400 in our BCHS programs, at risk of hunger and food shortages.
So thank you, thank you for your help.
I have to say, it’s the community at the gym that brings me in on any regular day. But events like Murph and FGB are just so incredible.
One final note – if anyone is interested in the work at BCHS please contact me at rgreenspan at me dot com. We do tours of our residence which is close to the Navy Yard; and we are in the process of opening three new buildings – one this coming spring and two more as construction is finished in a few year, adding new supportive housing to Brooklyn.
Thanks again,
Richard G.