CrossFit South Brooklyn

Established 2007

Thursday 9.3.20

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Virtual Class Zoom Room (Password: CFSBK)
Yoga in the Park: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm

Workout of the Day

STRENGTH

A1: Deadlift 3×8
A2: Two Arm Dumbbell high Pulls 3×10

Notes:
DL: No touch and go reps. Get about 3 warm-up and 3-4 work sets in, which can be across or progressive. Unless you were lucky and able to regularly barbell deadlift during closure, this will be your first time pulling anything substantial. Find some perfect, moderately challenging weights today.
HP: 2↑-1-2↓-1 tempo.

METCON

EMOM 15:00
A: 3-8 Strict Chin-Ups
B: :30 light Bike or Row
C: 6e Weighted Step-Ups

Notes:
Chins: 3-8 Strict / 8 Self Assisted on Rack
Bike/Row: Not a sprint, keep your heart rate up but be able to get off the machine and keep moving.
Step: Carry a DB or KB on the contralateral arm. Keep the working leg on top of the box for all 6 reps then switch sides.


We no longer have communal chalk buckets around the gym, if you’d like to use chalk you can purchase a bag-o-chalk for $2 at the front desk. A single brick will last an individual 6+ months. Also cute socks. 😉

Morning Yoga in the Park Today

Yoga… in Prospect Park!?

Thu @ 7AM, near the Bandshell

Remember: The plan is to meet near the bandshell (see picture). There are a few flat, grassy patches between there and the main road/loop. Arrive a few minutes early to get situated, and look for Coach Whit in purple pants.
Weather plan: If at 6AM it’s raining or the chance of rain is high, I will post to the blog comments as well as email an update! In that case, class will go back to being virtual in the usual zoom room.
What to bring: Your mask and your mat! No other props needed, unless you want a towel due to potential moisture!

Comments

  1. FIRST CLASS BACK! It was so life-affirming to see everyone!

    I was going to email DO asking what’s in the disinfectant spray and could I possibly be having a reaction to it because my hands, especially my thumbs, were all red after class (and still are, a little bit). And now I’m realizing: It’s not the spray. It’s the fact that I have not hook gripped a barbell in 6 months. THAT is going to take some getting used to.

    Deadlifts at 185 felt great, and it also feels good to know I can still do quite a few chinups despite gaining a few pounds in quarantine. But best of all I AM SO HAPPY TO WORK OUT WITH OTHER PEOPLE IN PERSON!

  2. Yesterday was my first time back to working out at CFSBK too! I almost cried when I grabbed a barbell. I loved the first day of school vibes/energy yesterday!

    Thanks DO for being so thorough and running a pretty tight ship during uncertainty and new beginnings!

  3. Second day back, and so so happy to be inside CFSBK and suffering with others! Keeping things very light this week – 115lb squats and 135lb DLs were both *plenty*. Used an assault bike for the metcon – I missed it.

  5. Hello front desk, I need to cancel my reservation for 8 am class tomorrow Friday September 4th. Please drop me so someone else can sign up! (Of course I understand I will still pay for the class.) Thank you!

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