Performance: Low Intensity, 65-70% x 7 x 4
Add a few pounds to the last low intensity exposure.
Fitness: 3 x 3 Linear Progression
Heavier than last week's 3 x 5. Next week is a 1RM test.
Post loads to comments.
21-15-9 Reps for Time:
Suggested Rx load on the DBs is 45# for guys and 35# for gals. Scale as necessary so that the sets can be done largely unbroken. If large volume pull ups will slow you down to sets of 2-3 then consider the following version of today's WOD...
5 Rounds for Time:
9 Dumbbell Thrusters
Sub bands or ring rows as necessary
Post time and Rx to comments.
Jimin S. warming up his snatch. We loved all your comments on Monday! Track back there to read a bunch of members discuss their relationship to this oft-elusive/glorious/intricate lift.
- Photos from the Art Show are up in our Flickr account. Check 'em out, and see what it looks like when a CrossFit gym is transformed into an art gallery/dance space!
- Constance's segment on CBS News will re-air on Thanksgiving (tomorrow) around 8-8:30am! Tune in and show your friends and families the gym you work out in!
Thanksgiving Schedule Changes
ON: 6am, 7am, 8am, 10am, 12pm 4:30pm, 5:30pm
CANCELLED: 6:30pm, 7:30pm, 8:30pm, CrossFit Kids
Thursday (11/26) THANKSGIVING:
ON: 8am, 9am, 10am
CANCELLED: 6am, 7am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, Active Recovery, Comp Class
ON: 9am, 10am, 12pm, Open Gym 5:30-8pm
CANCELLED: 6am, 7am, 8am, CrossFit Kids
CANCELLED: 8am, Yoga for Athletes, Active Recovery
CANCELLED: Active Recovery
Our Coat + Canned Food + Book Drive Ends Today! Bring Your Donations!
We're combining our coat and can drive with a book drive this year. To keep it simple our collection dates for coats and cans and books (children, to be specific) are going to run from November 15 - 25. Please bring all donations to the Front Desk.
New York Cares Coat Drive
Give the gift of warmth this holiday season. CFSBK is collecting new and gently used winter coats to help keep those in need warm during the winter season. New York Cares aims to collect 100,000 gently used winter coats each November and December and distributes them to thousands of men, women, and children who would otherwise go without them. They work hand-in-hand with a wide variety of Community Partners in New York City to make sure coats are distributed as quickly as possible. We are only collecting coats at this time.
City Harvest Canned Food Drive
CFSBK is collecting canned foods to help stock NYC's food pantries and soup kitchens. City Harvest helps feed the more than 1.4 million New Yorkers facing hunger each year. They provide free deliveries of food to more than 500 emergency food programs throughout New York City. The most needed foods are canned fruit, canned vegetables, canned proteins (like fish and chicken), and peanut butter (plastic jars).
Reading Partners Children's Book Drive
Reading Partners is a national nonprofit organization that trains students from low-income schools to be confident readers and they need more books! Bring your your gently used children's books to CFSBK for the Reading Partners Book drive. These books benefit struggling readers from kindergarten to the 4th grade. We'll post a flyer on the bulletin board with author and title suggestions, please donate new or gently used books only.