Today’s Programming

 BODY BUILDING

A1: Single Arm DB Floor Press
12-12-Max (each)

A2: RFE Split Squat
8-8-8 (each)

A3: Inverted Rows
10-10-10
——————
B1: Seated DB Hammer curl
2×10-15

B2: Banded Triceps Extensions
2×20-30

METCON

AMRAP 7:00
Bike Cals

Rest 2:00

AMRAP 7:00
14 Box Jumps
14 Sit-Ups
14 Slam Balls

Notes
Move at a steady pace on both AMRAPs without redlining.

CrossFit Group Class Programming Template (WK1/6)

Joy M has been a CFSBKer since July of 2011. Put some RESPECT on her name.

Wim Hof Seminar Today!

Last chance to sign up for the Wim Hof Seminar hosted at CFSBK today at 4pm. Interested?? Learn more and sign up here! There is even a 20% discount code for your community. The code is twenty at checkout.

5 Week STARTING STRENGTH CYCLES START THIS WEEK

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.

DAYS & TIMES

MORNING CYCLE

Days & Time: Tuesdays & Thursdays from 7:30am-9am
Dates: Tuesday 11/16/2021-Thursday 12/16/2021
Price: $200
Register Here! SOLD OUT!

AFTERNOON CYCLE

Days & Time: Monday, Wednesday & Fridays 11am-12:30pm
Dates: Monday 11/15/2021-Friday 12/17/2021
Price: $300
Register Here! (1 SPACE REMAINING)

EVENING CYCLE:

Days & Time: Mondays & Wednesdays from 7:30-9pm and Fridays from 6:30-8pm
Dates: Monday 11/15/2021-Friday 12/17/2021
Price: $300
Register Here! (6 SPACES REMAINING!)

ELIGIBILITY

No prior fitness experience is required, only a desire to get stronger! Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, this class is right for you! Additional questions may be directed to Coach Jeremy via Jeremy@CrossFitSouthBrooklyn.com

---

The Single Arm Floor Press = Special Gains! 

Today’s Programming

STRENGTH

E2MOM 16:00
2 Front Squats

Notes
Work up through 8 total sets of Front Squat doubles completing a set every other minute. Start at a medium heavy weight and work up towards a challenging but technically sound double.

METCON

3 Rounds for time of:
100 Double Unders
15 DB Thrusters
500m Row

Rest 4:00

Notes
Aim for roughly 5:00 Rounds. 6:00 per round is too long, adjust volume to stay below 6:00.
Double Unders: 100 / 75 / 50 / 25 / 15 Attempts (No single Unders/ Alt 2)
Thrusters: Heavy enough that you need to break it up into two sets
Row: hard effort! 500/400m
Air Bike/Erg Bike/Ski/Run 2:00 Effort

CrossFit Group Class Programming Template (WK1/6)

If you don’t look like this after the workout are you really even CrossFitting?

Changes to next Sunday’s Schedule

Next Sunday the 21st we’ll be hosting a Day with the Deadboyz event while the WWE is in town for Survivor Series. 8 and 9am group classes will happen in 597, then 10 and 11 classes will take place in 608 at a slightly smaller cap so that we can also accommodate some Open Gym folks at the same time. At 12pm the group class will go back to 597 and Open gym as normal will resume. Everything will be reflected in the Zen Planner Member app. Thank you for your understanding!

Today’s Programming

STRENGTH

Rack Split Jerk
Heavy submax single

Notes
Work up to a heavy but submax single on the split jerk taken out of a rack. Focus more on consistent positions and control than how much weight is on the bar.

METCON

10-9-8-7-6-5-4-3-2-1 Reps for time of:
Hang Power Cleans
Burpees

Notes
Use a medium heavy weight for the HPCs, The round of 10 should be completed in 1-2 sets.

CrossFit Group Class Programming Template (WK1/6)

DAY WITH THE DEADBOYZ @ CFSBK

WE. ARE. BACK. After almost 2 years away, DeadBoys Fitness is back Survivor Series weekend for Day with the DeadBoys. Join Colby and Joshy G on Sunday, November 21st at 10 am at CrossFit South Brooklyn for an in-person, epic workout. We’ll have some time for questions, photos, and fun! We can’t wait to see you!

Spaces are limited at CrossFit South Brooklyn, so don’t wait to sign up. Due to New York law, you MUST show proof of vaccination to participate. If you can’t join us in Brooklyn, you can join the fun virtually.

Let’s spread some DeadBoy love…it’s the Brooklyn Way.

Learn more and Sign up here

Today’s Programming

SKILL

Kipping Pull-Ups

METCON

AMRAP 20:00
8 Kipping Pull-Ups
12 Box Jump Overs
16 Kettlebell Swings

Notes
Move through the metcon at a steady and sustainable pace. Practice your positions on the pull-ups and choose a Kettlebell that will allow you to go unbroken for all rounds.

ASSISTANCE

3 Sets of:
1:30e Single Arm Farmer’s Carry
16-20 Tuck-Ups
:30 Handstand Hold

Notes
Focus on good positions and total body tension for these three exercises. The handstands may be facing the wall via a wall walk, or kicked up facing away, whichever you’re more comfortable with.

CrossFit Group Class Programming Template (WK1/6)

What his happening in this picture???

---

Is There a Better Way to Observe Veterans Day? The Atlantic

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

1. Get strong enough to tear a person in half with our upcoming Strength Cycles with coach Jeremy.
2. 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)
3. 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