Every 90 seconds for 8 rounds:
Work up to a heavy load for the day. Maintain the same tension and balance off the floor that you’ve been working on these past 8 weeks.
Post loads to comments.
AMRAP 15 Minutes:
20 Dumbbell Thrusters
Scale Dubs to 50 Single-Unders or 20 attempts as appropriate. Rx the dumbbells at 45% (total) of body weight. They should be heavy enough to possibly need to be broken up a bit into 2-3 sets.
Register Now For Starting Strength Program
The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.
Upcoming Program Times and Dates:
A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday, June 19th – Friday, Aug. 11th (5 slots remaining)
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday June 20th – Sunday, Aug. 13th (4 slots remaining)
C cycle: Morning Novice, 6:30am Mon/Wed | Monday, June, 19th – Thursday, Aug. 10th (SOLD OUT)
D cycle: Continuing Education, 6pm Mon/Wed | Monday, June 19th – Wednesday, August 9th (SOLD OUT)
E cycle: Late morning, all levels, 10am Mon/Thurs | Monday, June 19th – Thursday, August 10th (SOLD OUT)
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 Starting Strength Program 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.
News and Notes
- Happy Father’s Day to all the CFSBK dads!
- We have lots of your possessions, including many umbrellas you’re gonna need next week, in our lost and found. Please claim them before we donate them to CHIPS in a couple of weeks!
Yesterday’s Whiteboard: Back Squat / Front Squat | Row, Power Jerk
An Experiment That Changed Baseball Vice
Speed Training for CrossFit Athletes Training Think Tank