Workout of the Day
ASSISTANCE
3 Sets
5-7 ea Rear Foot Elevated Split Squats @ 20×1
45 sec Partner Sorenson Hold
Notes
Share a bench with a buddy. Perform the split squats. Then, take turns on the sorenson hold. Repeat for 3 sets, building to a tough load on the split squat.
METCON
4 Rounds for Time
1000/800m Bike
500/400m Row/Ski
30 Walking Lunges
50m each side Single Arm Farmer Carry (32/24kg)
Notes
Target < 30 min
Work hard on the machines and do not waste time in transition today. If any individual element takes you longer than 2 minutes, scale it back.
Volume Scaling Option
4 Rounds
650m Bike
320m Row/Ski
24 Walking Lunges
50m Carry (16/12kg)
Programming Template: Week 3/8
Sara B is the catalyst for the volunteer day listed below AND she’s running a low cost Yoga class this Saturday at 2pm with 100% proceeds going to CHIPS
⛑️ Saturday 8/22: Community Volunteer Day at CHiPS ⛑️
1 in 4 New Yorkers experience food insecurity. Join your fellow CFSBK members for a morning of giving back at Community Help in Park Slope (CHiPS), one our neighborhood’s most impactful food aid organizations.
Located just one block from the gym, CHiPS is a soup kitchen and free pantry that serves more than 120,000 meals each year, distributes 20,000 pantry bags, and provides fully furnished apartments, social work, and career support to help single mothers achieve financial independence. Since 1971, CHiPS has been a vital resource for the Park Slope community, supporting neighbors through every season. Shift details:
Location: CHiPS Navy Yard Warehouse
Date: Saturday, August 22
Time: 8:30–11:30 AM Point of Contact: Sara Bond: (407) 457-7520 (call or text!)
During this shift, volunteers will help load pallets of food and fresh produce onto trucks for distribution to CHiPS pantry locations throughout Brooklyn. The work involves heavy lifting, making it a great opportunity to lend a hand while getting a workout!
Space is limited to 12 volunteers. Once the shift is full, we’ll start a waitlist and contact you if a spot becomes available. If there’s enough interest, we’ll also host an additional volunteer day on Saturday, August 29.
To sign up, click here or register through the Zen Planner Member App – tap your profile picture (or your initials if you haven’t added a photo), then select Events.
If you have any questions, please contact Sara directly.
We hope you’ll join for a rewarding morning supporting one of our local community partners!