Performance: Low Intensity: 65-70% x 7 x 4
Add a few pounds to last week’s low Intensity exposure.
Fitness: 3 x 5 Linear Progression
Add two to five pounds to last week’s exposure.
Fitness and Performance: Work up to one heavy set of 3 using perfect form.
Heavier than last week’s set of 3. Dead start, no touch-and-go.
Post loads to comments.
AMRAP 10 Minutes:
Sub for Pull-Ups is Banded Pull-Ups or Ring Rows. Be legit about all your reps. There can be a tendency to short change range-of-motion in order to move faster in low-skill gymnastics movements like those today’s classic triplet… don’t be that person.
Post rounds and Rx to comments.
Congrats to all our TFBA Flex on the Beach competitors! One of our teams, pictured above, made it into the top 10 on both days. Yesterday, Alex, Coach MeLo, Tina, and Coach McD were 7th out of 38 teams, and today they were 9th out of 25 teams. Full scores available here!
- Stella Z. is having surgery on her wrist today. Heal fast and come back to us ASAP!
Strength Cycle Still Has a Few Spots Open, Register Now!
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:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Wednesday Oct 7th – Friday Dec 4th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | THIS OPTION IS FULL
C cycle: Morning beginners, 6:30am Mon/Wed | Wednesday Oct 7th – Wednesday Dec 2nd
D cycle: Continuing Education, 6pm Mon/Wed | Wednesday Oct 7th – Wednesday Dec 2th
E cycle: Late morning, all levels, 10am Mon/Thurs | THIS OPTION IS FULL
F cycle: Noon with Margie, 12pm Mon/Thurs | Thursday Oct 8th – Thursday Dec 3rd
Each cycle will culminate in a CrossFit Total on Sunday, December 6th.
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
Cost: 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 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/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.
Check Out CrossFit Teens!
Have a teenager who is looking to gain a competitive advantage in their sport, improve their fitness, learn new skills, and have fun in a supportive, social environment?
CrossFit Teens is a strength and conditioning program that is specifically designed for teenagers and helps them develop a lifelong love of fitness. In a group setting, teens participate in fun and engaging workouts that deliver measurable results and prepare them to be well- rounded athletes. The workouts consist of constantly varied, functional movements that deliver a fitness that is broad, inclusive and general and scalable for any participant at any level.
Classes will begin with a warm-up and icebreaker-style question. Each class will include skill practice and a strength development aspect, specifically designed to be accessible and appropriate to teenaged athletes. Classes will finish with a WOD, or Workout of the Day, designed to test work capacity, endurance, skill, and strength in a fun, competitive, but inclusive environment. As the school year starts, post-class homework time will be included to take advantage of the increased mental capacity brought about by movement and physical exertion.
Tuesday/Thursday at 4:30pm
Email Coach Noah at Noah [at] CrossFitSouthBrooklyn.com
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