Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule, but you’ll have the option of doing either yesterday or tomorrow’s programming (which can be found in the comments section of today and every Rest Day’s post). We recently explained why we program Rest Days twice a week and how you can get the most of of them.
Tonight: Stronger Than Addiction Workout at CFSBK
In our effort to create a community of support for people from all walks of life, we are hosting a FREE workout tonight at 7:00pm for anyone struggling with addiction, in recovery from addiction, or whose lives have been affected by addiction. Being around others who have been through the same experience will show you are not alone. Come connect with others in the community and get a great workout!
Last Day to Register for Fight Gone Bad 2018
Registration for Fight Gone Bad 2018 closes tonight. This is the last day to sign up for a day loaded with fun costumes, camaraderie, and fundraising for Brooklyn Community Foundation. Since 2008, CFSBK has raised more than $600,000 for local causes, and since 2012, we’ve raised over $190,000 for Brooklyn Community Foundation. Check out all the good stuff BCF does in your area. Help us get past $200,000 this year!
Or just check out these action shots from last year and the year before.
Go here for more info and to get in on the fun!
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Yesterday’s Results Board: Snatch | Double-Unders, Kettelbell Swings, Pull-Ups
Why I’m Done Trying To Be “Man Enough” TED (video)
Everything You Know About Obesity Is Wrong Huffington Post
Team Sprint/Bench Metcon
In teams of 3…
4 Rounds:
In 5 Minutes…
400m Sprint
Then,
AMRAP Bench Press
Rest 5 minutes between rounds.
Partners run 400m together. Once all partners have returned from the run, the Bench Pressing may begin. Every lift MUST have a spotter, with one partner Bench Pressing at a time while one partner spots. Rotating through in this fashion allows for the person who just finished to have a bit of a break before spotting. The 400s should be sprints. If your 400m time is over 2 minutes, scale the distance to 270m. For the Bench you should be able to complete a set of at least 10 reps when fresh, choose an appropriate scaling option accordingly. The goal is max reps overall so finish each set a few reps short of failure. Score load and reps.
Bench Press Load Options:
A) 135 B) 115 C) 95 D) 75 E) 55 F) 35
Post load, total reps, and partners to comments.
Whatever you do, don’t invited Pearl into your house, or she might jump on your boxes and Sumo Deadlift High Pull your barbells (oh and drink your blood). One week left to sign up for Fight Gone Bad 2018, a day full of fun costumes, badass athletic feats, and fundraising for a great cause! Go HERE to get in on the fun!
This Week at CFSBK in Review
1. Leslie B., Micheline G., Jesse M., and Jack L. are representing CFSBK today at Flex on the Beach. Let’s show them some love in the comments!
2. On Wednesday, we introduced you to Alchemy Nutrition & Wellness, a client centered coaching program that provides the structure and accountability you need to finally make nutrition work for you. It’s run by our own Coaches Jess and Chris Fox, and you can check out the program page to learn more!
3. Missing something? Maybe a water bottle, lifters, or a jump rope? It might be in our most recent lost and found dump! Be sure to claim your stuff before we donate it to CHIPs in a couple of weeks.
4. From September 11th to the 23rd, Leah D. will be offering extended evening hours (until 8pm most days) for massage therapy. Go here to learn more about Leah’s services and to book an appointment.
5. On Thursday, we brought you Subway Series Event 1 recaps from the winners of the Female Rx’d Division, Coaches Whitney Hubbard and Jess Fox. You saw them on the podium, now read about it from their perspective!
6. Sunday’s 12pm Pilates class with Karina is cancelled.