Workout of the Day

FLOATER STRENGTH

A: Pull-Ups 3×8-10 Reps or Muscle-Ups 5-15 reps

B: Shoulder Press 3×6-10 Reps

C: Back Squat 3×6-10 Reps

D: Barbell Complex: 9 Deadlifts + 6 Hang Power Cleans + 3 Jerks

Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have pull-ups, rowing, deadlifts and box jumps.

METCON

4 Rounds of:
:45 Double Unders
:15 Rest
:45 Alternating DB Hang Power Clean and Squat -OR- Push Press
:15 Rest
:45 Handstand Hold or Plank
:15 Rest

Notes
Rock and roll.

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CrossFit Group Class Programming Template (WK6/7)

Thank you to everyone who came out to our “What is CrossFit” lecture yesterday! 

DB Hang Power Clean + Push Press Demo

Choose a squat or push press today to close out the hang power clean based on your soreness and the days you’ve come in recently. The clean should almost feel like a kettlebell swing as you extend your hip to get the DB to your shoulder.

Workout of the Day

30:00 PARTNER AMRAP
15 DB Bench Presses
10 Toes to Bars
15 Cal Bike

Notes
Partners alternate by movement (A does bench, B does bench..) for 30 minutes of pure fun.

Bench Press
1-2 sets to complete each round on average
+/50s/35s/20s

Toes to Bars
Full ROM Kipping
Partial ROM Kipping
Hanging Leg Raises
15 Sit-Ups or Tuck-Ups

Air Bike
Aiming for 1:30 +/- on average, sub 1:00 certainly possible.
15/12 cals

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CrossFit Group Class Programming Template (WK6/7)

Great showing last night for our screening of “Join or Die”, we even had a guest appearance and Q&A with the co-director/producer Rebecca Davis! Huge thank you to Coach Grant and Cauvery for organizing this event!!

TODAY! “What is CrossFit?” member event from 1:30-3:30pm

When: Saturday Dec 7, 1:30-3:30pm
Where: 597 Degraw St
How much: Free!

Join your fellow athletes and coaches for an afternoon of education and Q&A. Whether you’ve been a member for over a decade or just a few months, our guess is at some point, you’ve likely fielded some version of the question… “What is that CrossFit thing you do, anyway?”

During our time together, we’ll dive into some details that we don’t frequently have time to discuss in group classes. Come learn about the CrossFit methodology and the ways we define (and develop) fitness. You’ll walk away with a better understanding of the foundations of our approach. Our hope is that it will empower you to keep making effective choices in the direction of your health and fitness!

We’ll Discuss:

• Understanding CrossFit & the virtue of fitness
• The four models of fitness
• Nutrition 
• Q&A

We’ll leave some time for questions, some come with those burning inquiries about programming, coaching, nutrition, scaling, how the gym works – any and all of it.

We’ll have some light snacks and beverages available to share.

Register for free here!

Workout of the Day

FLOATER STRENGTH

A: Pull-Ups 3×8-10 Reps or Muscle-Ups 5-15 reps

B: Shoulder Press 3×6-10 Reps

C: Back Squat 3×6-10 Reps

D: Barbell Complex: 9 Deadlifts + 6 Hang Power Cleans + 3 Jerks

Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have DB Bench Press, Toes to Bars and Air Bike

METCON

Every 3:00 x 4 Rounds:
10 Kipping Pull-Ups
25 Air Squats
AMRAP Shuttle Runs to 1:30 mark

Notes
Try to go unbroken on your pull-ups, perform perfect air squats and hit those runs hard!

Pull-Ups
(+) Chest to Bar
10/8/6 Kipping or Strict Pull-Ups
10 Ring Rows

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CrossFit Group Class Programming Template (WK6/7)

Leah D got her FIRST STRICT PULL-UPS this training cycle! Here she is showing off her upgraded abilities. Go Leah!!!

50+ people RSVPd for Movie Night Tonight!

We’ve got just over 50 people signed up to see our screening of “Join or Die”. It’s a combination of gym members and other folks interested in seeing the film. Its free, and there will be a POPCORN machine!

Join or Die – a Phoenix and CrossFit South Brooklyn film screening
The Phoenix and CrossFit South Brooklyn invite you to watch Join or Die, a film about why you should join a club. Watch the trailer here.

In the 1970s, Harvard professor Robert Putnam was an obscure academic when he happened upon shocking social science data out of Italy that would propel him on a half-century quest to
investigate a hunch he had about America’s civic decline. His best-selling book Bowling Alone, which charted how Americans were becoming increasingly isolated from one another, would be a watershed in the history of popular social science, spurring debate in newspapers, Congress, and on popular talk shows. In Join or Die, we join Bob in the final years of his quest, as he looks back on all the evidence he has gathered on the link between ordinary community connections and the fate of American democracy. But as we do, we flash back to bring the audience along on Bob’s decades-long social science roller coaster ride to explain what’s at the heart of the unraveling of American civic life — and, most importantly, what we can do about it.

Date: Friday, Dec 6th, 2024
Location: 597 Degraw St, Brooklyn 11217
Time: Doors open at 6:30 PM after last class, screening begins at 7 PM
Registration: Free for everyone but must register on the Eventbrite page here
Important! This is an alcohol and drug-free event, so please, don’t bring any. Snacks and refreshments will be provided but bring your own if you’d like.

Workout of the Day

“DT”

5 Rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Jerks

Benchmark Loading: 155/105lbs

Notes
A classic benchmark workout! The limiting factor for this workout are the jerks, so use a weight that will challenge and slow you down, but still allow you to perform 3-6 reps on the jerk unbroken each round.

If you came on Tuesday but not Wednesday, consider performing this workout with Front Squats instead of Jerks. It won’t be “DT” but will round out your training week.

“DT” is a commemorative workout in honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and son T.J.

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CrossFit Group Class Programming Template (WK6/7)

Ben back squatting. We hope you’ve enjoyed working some volume on your squats this cycle.

“DT” Demo’s and Explanation

Annie Thorisdottir does “DT” at 155lbs in 4:48

Workout of the Day

STRENGTH

Back Squat
3×6-10 Across

Notes
Perform 3-4 progressive warm-up sets followed by three sets of 6-10 reps at the same weight. Add weight or reps from last week’s effort. Leave 1-3 reps in reserve.

METCON

4 Rounds for time of:
270m Run
16 Renegade Rows
12 WTD Box Step Overs

Notes
This is a repeat workout from week 1 performed on 10/29. If you came that day try to beat your original score or try to go heavier with your Dumbbells.
– The Renegade Rows are 8 reps per arm and no push-ups
– Each rep on the Step-Overs should come to full knee and hip extension
– Try to use the same Dumbbells for each movement
– Run fast

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CrossFit Group Class Programming Template (WK6/7)

Saturday 12.7.24 “What is CrossFit?” member event

When: Saturday Dec 7, 1:30-3:30pm
Where: 597 Degraw St
How much: Free!

Join your fellow athletes and coaches for an afternoon of education and Q&A. Whether you’ve been a member for over a decade or just a few months, our guess is at some point, you’ve likely fielded some version of the question… “What is that CrossFit thing you do, anyway?”

During our time together, we’ll dive into some details that we don’t frequently have time to discuss in group classes. Come learn about the CrossFit methodology and the ways we define (and develop) fitness. You’ll walk away with a better understanding of the foundations of our approach. Our hope is that it will empower you to keep making effective choices in the direction of your health and fitness!

We’ll Discuss:

• Understanding CrossFit & the virtue of fitness
• The four models of fitness
• Nutrition 
• Q&A

We’ll leave some time for questions, some come with those burning inquiries about programming, coaching, nutrition, scaling, how the gym works – any and all of it.

We’ll have some light snacks and beverages available to share.

Register for free here!