Today’s Programming
BODYBUILDING
A1: Single Arm 1/2 Kneeling Landmine Press
12-12-Max
A2: FFE Double Kettlebell Front Rack Reverse Lunges
16-16-16 (total)
A3: Supine Grip Ring Rows
8-8-12
——————
B1: BB Curl
2×10-15
B2: DB LTE
2×15-20
B3: Standing Calve Raise
2×30
METCON
For Time:
Run 800m
Rest 1:1
Run 400m
Rest 1:1
Run 200m
Notes:
Intended Time Domains
4:00-2:00-1:00
Bike / Row subs can use these timeframes or:
Row: 1000m/500m/250m
Bike: 50/40 cals – 35/28 cals – 15/12 cals
CrossFit Group Class Programming Template (WK1/6)
Clyde and Image hanging out during a Queer Trans Strength NYC lifting session. 
Things to do at SBK
- Get strong enough to tear a person in half with our upcoming Strength Cycles with coach Jeremy.
- Enter the pain cave, meet your totem animal, find inner peace and superhuman powers with the Wim Hof Seminar happening THIS SUNDAY. (enter promo code twenty to receive 20% off)
- Become a professional artist by showing your art work at the premier CrossFit/Art event of the year on 12/4
How To Breathe Whilst Running | Make Your Running More Efficient