Fitness: 3 x 5 Linear Progression
Add 2.5 – 5 pounds to last week.
Performance: Work up to a Heavy Single (80-90% of 1RM), then Max Reps at 75% of 1RM (capped at 20)
Fitness and Performance: 1 x 5
Add 5 – 15 lbs to last week ONLY IF ALL YOUR REPS WENT WELL. No loss of spinal position. No touch and go.
Post loads to comments.
AMRAP 5 Minutes:
15 Thrusters 95/65
15 Pull Ups or Jumping Pull Ups
Post rounds and Rx to comments.
Coach David introduces you to the new Assault AirBike
Updated Personal Training Rates in 2015
On January 1st, CrossFit South Brooklyn will be increasing our Personal Training rates. These updated rates better represent the industry standards for professional training in NYC and will primarily go towards supporting the coaches who work with you day in and out. We thank you for your continued support of our coaches and program and look forward to all the new developments in 2015!
If you have any questions, please send them to David [at] CrossFitSouthBrooklyn.com and he’ll get back to you as soon as he can.
1 on 1 Training
Single Session: $100
10 Session Pack: $900
20 Session Pack: $1,650
1 on 2 Training
Single Session: $140 | Per session rate: $140 | Package cost per person: $70
10 Session Pack: $1,260 | Per session rate: $126 | Package cost per person: $630
20 Session Pack: $2,270 | Per session rate: $114 | Package cost per person: $1,135
1 on 3 Training
Single Session: $165 | Per session rate: $165 | Package cost per person: $55
10 Session Pack: $1,500 | Per session rate: $150 | Package cost per person: $500
Cancelations and Tardiness
Sessions canceled within 24 hours of a scheduled session are subject to be charged. Sessions where the client shows up 15 minutes or more beyond the meeting time without prior notice are considered cancelations.
10 Pack: 3 Month Expiration
20 Pack: 6 Month Expiration
Extensions on package expiration will be considered on a case-by-case basis.
Get Hella Strong in Strength Cycle (Plus a New Group Class Add-on Option!)
We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass.
Upcoming cycle times and dates (CLASSES ARE ALMOST SOLD OUT):
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday Jan 5th – Friday Feb 27th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday Jan 6th – Sunday March 1st
C cycle: Morning beginners, 6:30am Mon/Wed | Monday Jan 5th – Wednesday Feb 25th
D cycle: Continuing Education, 6pm Mon/Wed | Monday Jan 5th – Wednesday Feb 25th
E cycle: FULL
Each cycle will culminate in a CrossFit Total on Sunday, March 1st.
Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes
Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
$200 paid upon registration and then another $200 at the halfway point
New Group Class/Open Gym/Active Recovery Class Add-on Option!
This Add-on membership allows our 2x/week Strength Cycle to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and active recovery classes. Please note that Pilates and Yoga for Athletes are not included as a class option.
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.
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.
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