Tempo Back Squat / Tempo Front Squat
Tempo Back Squat (41×1):
2 x 12
Tempo Front Squat (41×1):
1 x 12
Start week 1 at a moderate load and aim to increase over the 8 weeks. The last few reps of each set should be tough, but the goal is no misses. Be true to the tempo work. This may mean eating some humble pie, starting with light weights, and trusting that it doesn’t have to be “heavy” to be effective.
Post loads to comments,
Exposure 1 of 8
AMRAP 5 Minutes:
20 Russian Kettlebell Swings 24/16kg
Rest 2 minutes, then…
AMRAP 5 Minutes:
2 Bar Muscle-Ups
10 Overhead Squats 95/65
The kettlebell should be medium-heavy and unbroken. Scale the Bar Muscle-Ups to Jumping Bar Muscle-Ups or Chest-to-Bar Pull-Ups, regular Pull-Ups, or Jumping Chest-to-Bar Pull-Ups as needed.
Post rounds, reps, and Rx to comments.
CrossFit Kids at CFSBK
Our CrossFit youth programs emphasizes physical development through games and age-appropriate “workouts.” Most importantly, we’re all about having FUN! Think of it like the gym class you wish you had growing up!
Developing a positive association between fitness, physical activity, and the joy of movement is the primary goal of our programs. Our Preschool and Kids classes are comprised of games, obstacle courses, relay races, basic gymnastics, and other engaging physical activities. Our Preteens program is focused on building strength, stamina, endurance, and grit. Our teens class begin to look more like CrossFit with basic weight training, calisthenics, and conditioning workouts.
CF Preschool (3-4 years old): Sundays, 10am – 11am
CF Kids (5-7 years old): Sundays, 11am – 12am
CF Preteens (8-11 years old): Mondays and Wednesdays, 4:30pm – 5:30pm
CF Teens (12-17 years old): Tuesdays and Thursdays, 4:30pm – 5:30pm
Preschool, Kids, and Preteens
Single Class Drop-in: $30
5 pack: $135 ($27/class)
10 pack: $250 ($25/class)
Single Class Drop-in: $35
10 pack: $300 ($30/class)
We offer a 20% discount for siblings (do not have to be registered for the same class).
There is a 3 month expiration on the 5 pack and a 6 month expiration on the 10 pack.
CrossFit youth classes are open to all kids within the appropriate age groups. For questions about our Preschool and Kids programs, contact Coach Lynsey at Lynsey [at] CrossFitSouthBrooklyn.com. For questions about our Teens program, please contact Coach Jess at Info [at] CrossFitSouthBrooklyn.com.