3 Push Presses
Work up to a heavy load on the complex. Use a rack. Any version of the Jerk is acceptable.
Post loads to comments.
10 Rounds for Time:
10 Russian Kettlebell Swings 32/24kg
3 Ring Muscle-Ups
The kettlebell should be on the heavy side for you but unbroken. Scale the Muscle-Ups to Jumping Muscle-Ups if you're stable on the rings but don't yet have Muscle-Ups. Setting the rings higher makes them more challenging, so set them as high as you're able to.
10 Rounds for Time:
10 Russian Kettlebell Swings
The kettelbell should be on the heavy side for you but unbroken. Scale up on the Pull-Ups to Chest-to-Bar if you're able.
Post time and Rx to comments.
Want to get strong like Sophia? Well, then...
Register Now For Starting Strength Program
The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.
Upcoming Program Times and Dates
A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday, April 17 - Friday, June 9th (8 slots)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | (8 slots) (8 slots)
C cycle: Morning Novice, 6:30am Mon/Wed | (8 slots) (8 slots)
D cycle: Continuing Education, 6pm Mon/Wed | (4 slots) (4 slots)
E cycle: Late morning, all levels, 10am Mon/Thurs, co-taught by Coach Margie | (10 slots) (12 slots)
Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes
3x Per Week Cycles: $300 paid upon registration and then another $300 at the halfway point
2xW Cycles: $200 paid upon registration and then another $200 at the halfway point
Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and Active Recovery/Yoga/Pilates.
Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!
If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.
News and Notes
- Schedule Change: Tomorrow's 6:30pm Active Recovery class is cancelled.
- Our latest lost and found haul, including a bounty of water bottles, is up on our Flickr account. Please claim your stuff at the front desk before we donate it to CHIPS!
Functional and Fit Over 50 CrossFit Journal (Why we offer Fit 55+!)
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