CrossFit South Brooklyn

Established 2007

WOD 6.25.20

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Virtual Class Zoom Room
Password: CFSBK

CFSBK Road Warriors 6.22.20

Movement Prep
1-2x Rounds:
4e. Shin Box Flow
4e Forearm to instep with rotation
5e Toe Swipes

Warm Up
3 Rounds:
20 Jumping Jacks
10 1 ¼ squats
5e Side Plank Rotations

Workout
8 sets of Hill Sprints:
:30 Power Uphill, rest/walk down

  • Use the first 1-2 sets as extended warmup to figure out your timeframe or distance, 65-75% effort.
  • Then ramp up intensity and aim to have consistent efforts for each of the remaining 6 sets.
  • The walk back to the start is your rest so take it nice and slow so that you’re nearly recovered.

Cooldown
3-5 Minute Walk/Light jog

Then,

10mins to flow through: standing cross legged forward fold, figure four stretch, couch stretch, calf march

Post work to comments.

 

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Join Stella TONIGHT at 7:30pm for CFSBK Trivia Night. There are still spots left! Everything you need to know is in yesterday’s post

Friday, July 3rd: Cooking Class with Nidhi Jalan

Next Friday, July 3rd at 6:30pm we will host a Zoom cooking class! CFSBK’s Nidhi J. (aka Masala Mama) will lead you in a FREE 90 minute cooking class to prepare a Roasted Cauliflower with Masala Dal dinner! Here’s what Nidji has to say:

“Let Masala Mama show you how easy it is to make delicious and healthy Indian food!

This is homestyle vegetarian and plant-based Indian food that I grew up with, in which spices are used with a light hand and oil is used judiciously. I will also share shortcuts and cooking hacks that don’t compromise on taste but make cooking quick and easy.

Menu for July 3rd, 2020:

Roasted Masala Cauliflower Planks

Made with Masala Mama’s Magic Curry Powder, this magical cauliflower dish looks stunning in a cool messy way when served. Really easy to make, crusted with masala, and garnished with herbs and lemon zest. You can’t stop eating it as soon as it comes out of the oven.

Masala Dal

The classic! Cooked lentils mixed with a tadka or spices sizzled in hot oil—one of the first dishes I learned to make when, as a child, I used to sneak into the kitchen to eat spicy food. Still a staple in almost every North Indian meal.

Basmati Rice

There is nothing like perfectly cooked long grain, fine quality basmati rice to accompany a special Indian meal.  It takes about 25 minutes to cook all told, and though you can re-heat easily in the microwave, I prefer to put the rice on 25 minutes before dinner and serve the hot steaming rice!”

Click here for the recipe and make sure you get everything ahead of time. Masala Mama has set up a product on their website called CFSBK Spice Pack for people who would like to buy the spices before the class.Lastly, please sign up here so that we have an idea of how many people to expect!

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