Workout of the Day
FLOATER STRENGTH
Push Jerk
1-1-1-1-1
Back Squat
Heavy 1 then, 80% AMRAP
Snatch
1-1-1-1-1
Bench Press
Heavy 1 then, 80% AMRAP
Notes
Choose a lift that corresponds to what you’ve missed this week. If you’ve hit all these lifts you can order off the menu. Feel free to superset this with a DB/KB/BW exercise. Tomorrow we have Rowing and Thrusters.
METCON
EMOM 16:00
A: :40 Farmer’s Carry
B: :40 DB Pull Overs
C: :40 Sandbag/Medball/Goblet Reverse Lunges
D: 1:00 Rest
Notes
Move methodically through each station using challenging weights. The Pull Overs and lunges should get you about 12-18 total reps per round.
CrossFit Group Class Programming Template (WK6/6)
December Member of the Month… the dogs of CFSBK!! With Hawk taking the spotlight in honor of them all
Dogs have been an important part of CFSBK from day one and it’s no secret that the affection and devotion we have for our furry friends knows no bounds. In recognition of those that have scampered across our threshold over the years, clearly contributing to our culture and values, we wanted to end the year celebrating a very good boy in honor of all of them. For our December Member of the Month we shine the spotlight on our unofficial Director of Customer Service: Hawk! Hawk comes to us by way of Tennessee where he was a pandemic rescue from Friends with Four Paws, an incredible organization that pairs humans with a new furry buddy. From the first day he was on our floor, and each day thereafter, Hawk has been the biggest love bug we know. He will bully you in the nicest way possible to give his head a scratch, showing off those big hopeful eyes for some play time as well. He’s been known to run like a whirlwind around the floor, leaping upon boxes and following cues that may one day enter him into a certain famous dog event. This sweet maniac is made of joy and sleeps all day at home to save his energy just for us. We adore you Hawk! Congratulations and thank you for all the light and love you’ve given us since bouncing through our doors.
Name (and any nicknames)
Hawk, The Hawkster, Baby Boy, Cutie, Sweet Boy, Treats, Down, Don’t You Dare Hawk, and No.
Where were you born, and where did you grow up?
I’m from Tennessee! I was born in a very warm place and there were gentle hands that were kind to me. Friends with Four Paws made sure I was safe until my human **SNEEZE** adopted me. I’m currently growing up in Brooklyn romping around wherever I’m led and sometimes where I’m not. [*Translation: The amazing Chris Fung!]
How long have you been working out with us, and how did you arrive at CFSBK?
It was cold and windy and a long time ago **WOOF** [*Translation: March 2017]
What are your current fitness goals?
I’m a certified siesta specialist and snoozing savant and my goal is to add being a disciple of dreaming as well. I’m also working on my balancing skills so I can open the treats drawer at home. The Upside Down Class has been helping me work on this skill, and I really recommend it!
What keeps you coming back to CFSBK?
Treats, skritches, and belly rubs, playing with my friends. If you ask nicely maybe you could have belly rubs too!
Program your nightmare workout
An AMRAP Downward Dog with no treats.
Program your dream workout
NFT being buried in sand at the beach and napping the day away.
Favorite and least favorite lift
Favorite: Being lifted into the car for adventures. Least Favorite: Being lifted into the tub for a bath.
What are you recommending right now?
For movies I love Isle of Dogs, Frankenweenie, and John Wick. Videos of birds. Chasing birds. Cheese. Long walks because they make my second dinner and third nap really nice. OMG treats OMG
What are you up to when you’re not at 597 Degraw Street, and do you have any hobbies?
When I’m not here at my job, I like to **BARKBARKBARK** [*Translation: sleepeatsleepeatwalkwalkwalkeatsleep] rest up for all my hobbies! I’m into running, swimming, jumping, sniffing, eating, rolling, lounging, playing, posing, and socializing.
Any advice for new members?
Don’t worry about anything, it’s easy to feel comfortable here. You can run and jump, lick people, get lots of pets, and chase your tail. I really love to chase my tail. It’s very waggy. SQUIRREL