Tuesday 10.18.22

Workout of the Day

STRENGTH

Front Squat
5-3-1

Notes
After 4+ progressive warm-up sets, work up through a heavy set of 5,3 then 1 adding weight each set.

METCON

3 Intervals of:

In 2:00
12 Kipping Toes to Bars
12 Alternating KB Front Rack Reverse Lunges
AMRAP Double Unders

Rest 2:00

Notes
This workout should take you around :45-1:15 to finish the toes to bars and lunges. The Toes to bars should ideally be unbroken or in max two sets with a quick shake out. Modify to 8 or 6 reps if needed as well as consider partial ROM or hanging leg raises. Otherwise sub 15 Sit-Ups. Try to go heavy but definitely unbroken on the lunges.

CrossFit Group Class Programming Template (WK6/6)

Have you seen your stuff!?! come get it!! Check out more of Aaron’s ongoing Lost & Found @ CFSBK art project on flicker

CFSBKer Jax is premiering a short film they made!

I made a short film that’s screening in 3 festivals in the NYC area over the next month. It’s about a dance company, but like CFSBK, this group is as much about building community as it is about fitness/art. Here’s a little synopsis, link to website page and instagram and deets about the screenings:

Between Two Worlds is a short documentary by Jax

ig: @bollywoodnycdoc

Synopsis:

Friends from NYC’s South Asian diaspora team up to form the dance company Junoon Performing Arts. Their mission is to build community by merging their love of Bollywood with their passion for Contemporary dance to express their multicultural identities. They celebrate their heritage and address social issues that have personal resonance for them including terrorism, homophobia and domestic violence.

Thanks so much for considering!