Workout of the Day
STRENGTH
Pull-Ups
3×8-10 Reps
Notes
With these higher reps, you’re much more likely to have to use cluster sets or select a different variation than you’ve been using. For example you might have been adding weight to your pull-ups but go bodyweight today and try and hit 3×10. Or you do a combo of strict and box pike self assisted.
Weighted Pull-Ups
Bodyweight Pull-Ups
Box Pike Self Assisted
Strict Negatives
Feet on floor/box Self Assisted
(no bands this cycle!)
METCON
“Annie get your gun”
For Time:
50 Double Unders
50 Sit-Ups
10 Alternating Pistols
40 Double Unders
40 Sit-Ups
10 Alternating Pistols
30 Double Unders
30 Sit-Ups
10 Alternating Pistols
20 Double Unders
20 Sit-Ups
10 Alternating Pistols
10 Double Unders
10 Sit-Ups
10 Alternating Pistols
Notes
Today is a spin on the classic benchmark workout “Annie” with pistols.
Jump Rope
40-30-20-10-5 Double Unders
75-60-45-30-15 Single Unders
Pistols
If needed, use a counter weight or heel elevation.
Pistols to bench or box
10 Goblet Lunges
CrossFit Group Class Programming Template (WK6/7)
Vini looking absolutely LOCKED IN🧛
Join or Die movie screening this Friday!
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.
