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
Arturo R. says
Pull ups kipping/butterfly/strict
10 sets @80-90% sustainable effort
5 C2B pull ups
8 wall ball, 20/10 14/9
Brian Moore says
Happy Father's Day to the dads out there.
9am with the Foxes
Snatch: 3x 95, 4x 105, 1x 115. Very happy with this. Fox's note on looking at the same spot throughout the lift really helped.
Metcon: Scaled to 30# DBs. 4 rounds exactly. This was a fun one.
Kate Tk says
10am w/Fox and Lauren
Woke up congested & the swampy gym didn't help…
Snatch: 63, 68, 73, 73, 78FFF, 73
Just wasn't happening for me today but great to see so many folks hit PRs!
WOD: 4rounds + 15 thrusters, scaled to single unders and 25#. Thrusters in slow sets of 4. Couldn't breathe. Still sweating.
11am AR after, so good.
Happy Father's Day, CFSBK dads!
happy father's day to all the cfsbk dads!! so many new dads this year too ♥
1 PM class with Lauren and Ro
Snatch: 125 and a new PR for me.
I was excited to finally hit that mark. I can see and feel the difference from the start of this cycle until now. This movement was always my worst and I did my best to avoid it. Glad I stuck with it the last few weeks.
WOD: 5 rounds. Single unders and 30# dbs. Did the first set unbroken, then the other sets in 7/7/6.
AG was so awesome today!
I can be self-deprecating a lot, but today I'm just going to own my success — the kipping pullups went GREAT. I did 7 of the 10 sets unbroken, and the rest as 4-1.
Can't wait to jump back from vacation mode into crush week mode 😛
those kipping pull ups were great, stella! way to go!
Happy Father's Day to all the wonderful CF Dads!
Stella your pullups looked amazing!
68, 73, 78, 83, 88, 93, 98 PR match, 103 PR
Finally hit triple digits! Everything felt pretty good today! Allie took a video of my PR and wow do I have some things to work on- arching back instead of jumping up, elbows aren't high enough and bar is too far out in front of me! Gotta take more video and work on all of those things! Other than how the PR looked on video,it felt great. Once I settled at the bottom, I knew I could stand it up!
WOD: 4+ 62
Did single unders and Rx'd the DB at 30#. The 30# DBs were tough but wanted to challenge myself since I wasn't doing DUs. Broke them up in sets of 5 with long breaks in between.
Butterfly practice. Surprised myself bc I didn't think I could still do them.
Was going to alternate butterfly pullups and ring rows but something about the pressure of a WOD (even though we were only moving at a sustainable effort) just made me feel too rushed and didn't want to risk re-injuring my shoulder so did ring rows instead of pullups to work on strength.
Daniel R says
Triple class day!
8am Short Circuit w/ Fox aka "80s at 8am" including "You Spin me Round" and "Jump" during jump rope.
9am break for coffee
10am group class
Snatch 95 105 115 125 135 147.5* 150* 155*
Whoa a 15lbs PR day for my snatch! So many things got better over the past few months: comfort at the bottom of the squat, shoulder strength and stability, faster under the bar… Still wasn't expecting these gains, went in hoping for 145 and a 5lb PR. The 147.5 jump was a mistake with the plates, which I only realized once I had done the 150 snatch (which I thought was 145!).
Metcon 3 rounds + DUs with 35lbs. This is not really my jam (can't DUs, slow thrusters), so I was just getting through it. So sweaty.
11am AR with Fox, finally relaxing a bit.
12pm impromptu brunch – these snatch PRs come rarely, so had some 🌮 to 🎉.