Workout of the Day
STRENGTH
Front Squat
4 x 4-6, building
Notes
Focus on keeping your elbows high, chest tall, and core braced throughout every rep. Sets should build up to weights that feel heavy but repeatable, leaving ~1 rep in the tank by the final set. If you were here for Week 5, aim to increase weights slightly from last week.
METCON
4 Rounds of
AMRAP 2 MIN
300/250 m Row
Max Thrusters (115/75)
Rest 2 Minutes between rounds. Score total reps of thrusters.
Notes
Aim for Row +/- 1:15
Allow for at least 30 sec to work with the barbell. Minimize rest time when transitioning in and out of the rower.
Programming Template: Week 6/8
From Madison: My goal this year was to break 300 on my deadlift and I did that in March. Then Steph told me about the Pride deadlift competition so I figured I’d just keep going heacier. I hit 325 a couple weeks ago and I hit a new PR of 335 today! I’m SO psyched!! Thank you to all my fellow CFSBKers who came to cheer me on!
🇺🇸 Don’t Forget to Vote! 🗳️
It’s election season CFSBK, and primary day is right around the corner. Whether you’re focused on city council, state senate, the comptroller’s race, or congressional seats, your vote matters, especially in primaries where turnout tends to be low and races can be decided by a small number of ballots.
Here’s everything you need to know to make a plan.
Key Dates
Early voting: Saturday, June 13 through Sunday, June 21 (happening now!!!)
Primary Election Day: Tuesday, June 23, polls open 6am to 9pm
Early voting hours and locations are often different from your regular Election Day polling site, so it’s worth double checking before you head out. New York has closed primaries, which means you need to be registered with a party to vote in that party’s primary.
Find Your Polling Site
Your early voting site may not be the same as your Election Day site. Look up both at the NYC Board of Elections poll site locator: vote.nyc
Learn About the Candidates
For a full rundown on who’s on your ballot, including local races and key offices like comptroller, check out the NYC Votes Voter Guide at nycvotes.org. It’s a great resource for figuring out what’s actually at stake and where candidates stand before you walk into the booth.
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