Thursday 4.16.26

Workout of the Day

“René”

7 Rounds For Time
400m Run
21 Walking Lunges
15 Pull-ups
9 Burpees

If you have a 20/14 lbs weight vest or body armor, wear it.

Notes
A long workout like “René” requires a steady, constant pace of about 75-80% of maximum effort. Keep moving and rest only during the transition from one movement to the next. If there’s a movement in the workout that’s in your wheelhouse (ex: a very fast runner) then bump up the intensity on that movement to help the overall score.

The main challenge today is cardiovascular endurance. The movements should be done in a couple of big sets each or entirely unbroken. More than anything, the lungs should be burning throughout this WOD. Scale to achieve that stimulus.

Pull-Ups: Decrease volume of work for 1-2 sets consistently. Scale further to 7-15 tough foot assisted pull-ups or ring rows per round.

Overall Volume Scale
5 Rounds for Time
400m Run
21 Walking Lunges
15 Pull-Ups
9 Burpees

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

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(Programming Template: Week 5/8 )

Coach Clay on yesterday’s sled work during the 12pm class

CFSBKer Richard Greenspan being honored by BCHS

Hey everyone, Richard Greenspan here letting you know about the next BCHS Gala and fundraiser. BCHS is the organization we’ve raised money for through our Fight Gone Bad event and next week I will beBrooklyn Community Housing & Services’ honoree for their Pathways to Home Gala. I have been involved with BCHS for 14 years and have seen the positive impact they have made on the people of Brooklyn. The organization serves over 1,600 formerly homeless and housing-vulnerable families, veterans, seniors, and more each year. As an honoree, my biggest responsibility is raising funds, and I can’t do that without you! To join me at the gala or contribute to this incredible organization, visit bchands.org/2026gala.