Friday 11.7.25

Workout of the Day

FLOATER STRENGTH

Chin-Ups 4×5–8 reps

Cluster 1-1-1-1-1

Bench Press 4×8-10 reps

Front Squat 4×6-8 reps

Power Snatch 3-3-3-3-3

Notes
Perform 3–4 progressive warm-up sets for your chosen lift(s). Work within the prescribed rep ranges, leaving 1–2 reps in reserve.

Tomorrow we have running, clusters and kipping pull-ups

METCON

In 5:00
15-9-6
Burpees
Kettlebell Swings

In remaining time, AMRAP bike cals.

Notes
The couplet should be heavy, unbroken and completed in around 3:00 give or take. Once you get on the bike, power through the remaining time!

CrossFit Group Class Programming Template (WK2/8)

Kris snatching for team Lifeguards Gone WOD under the careful eye of Andrew

Support Adam delivering aid to families in Gaza

CFSBK fam – hope you’re all doing well. If anyone has been wondering where I disappeared to, we welcomed our daughter in May and retreated into a little forest north of the city. We’re going to hang out here a while longer, but we miss the gym and hope to be back in Brooklyn again soon. In the meantime, I’ll be traveling to Jordan soon with a wonderful organization to help pack and deliver aid to families in Gaza. Any donation or share helps. More details and link below. Love – Adam.

I will be traveling to Jordan with Human Concern International (HCI) to pack and send aid into Gaza. The first phase of aid will focus on emergency relief for the displaced including baby formula, clean water, food, and shelter.

My goal is to raise $10,000, and I hope we can go far beyond that. Every donation, large or small, helps. And every dollar will go directly to those in need.

[CLICK HERE TO DONATE]

After two relentless years of destruction, a fragile ceasefire was announced, providing a rare window of opportunity to deliver aid to the people of Gaza. The humanitarian reality in Gaza is catastrophic. UN and humanitarian sources report more than 67,000 killed, including 20,000 children, and 170,000 injured since 2023. Public health experts warn the true death toll is likely much higher because many bodies are unrecovered and reporting systems have collapsed. Over 1.9M people are displaced representing over 90% of the population, and nearly half of Gaza’s people are children. Screenings show about 1 in 5 children severely malnourished.

Suggested giving levels, or choose any amount:

$50 – Provide baby formula for 1 baby
$150 – Provide food to a family for 1 month
$250 – Provide baby formula for 5 babies
$500 – Provide a tent for 1 displaced family and give them shelter
$1,000 – Provide 2 tents to 2 displaced families and give them shelter
$2,000 – Provide 4 tents to 4 displaced families and give them shelter
$5,000 – Provide 10 tents to 10 displaced families and give them shelter
$10,000 – Provide tents, food, water, baby formula and medical care to 10 families

Donations are processed by HCI, a registered charity in Canada, the United States, and the United Kingdom, and you will receive a tax receipt. If you would like to discuss employer matching or other ways to donate, please reach out to me directly.

Whether you are able to donate or not, sharing the link with a short note from you still helps.

Workout of the Day

FLOATER STRENGTH

METCON

Support Adam delivering aid to families in Gaza

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