CrossFit South Brooklyn

Established 2007

Monday 4.12.21

Posted on

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm

Today’s Programming

METCON

6 Rounds for time of:
45 Double Unders
9 Front Squats
9 Kipping Pull-Ups

Notes:
JR: 45 DU / 30 DU / 45 Alt 2 / 90 SU
FSQ: Taken from the floor. Weight should be challenging and completed in 1-2 sets.
KPU: 9 KPU / 6 KPU / 6 Strict or Banded / 9 Self Assisted

ASSISTANCE

3 Sets of:
20 Calve Raises
10 Ring Rows

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds of:
6 Alt 90/90 w/:10 Hold
12 Alt Table Inside Outs
6 Jump Squats

Strength

A1. Single Arm DB Front Squat @2221
4 x 8 – 12 Reps Each

A2. Deadstop Single Arm KB/DB Row
4 x 8 – 12 Reps Each

A3. One Arm Atlas Swing
4 x 12 – 14 Reps Each

METCON

6 Rounds For Time:
45 Low Box Runners
9ea Single Arm Renegade Row
9 Air Squats

Notes:
Count one for reps on the Low Box Runners. You can also opt to replace them with 45 Double Unders, 45 AFT, or 90 Single Unders if you have a Jump Rope.

Congrats to Thaisa, Daniel and Emilia!

We are thrilled to introduce the newest CFSBK member! Emilia was born on March 25th at 12:59 PM. It’s been some crazy, adorable, hazy few weeks. We’re all doing our best and things are going well. We’re running on little sleep and short breaks, as we expected, and we’re happy.
We had the pleasure of having Sasha S. with us during delivery – we wouldn’t be able to go through that without her!!! We got home with a 2-day old baby and, with our families abroad, we knew it would be only the 2 of us. With the pandemic, we knew we would have little to no support from services – laundry, cleaning, help with the baby.
And that’s where things took a turn pretty quickly. In these short two weeks, we learned our families are distant, but our CFSBK family is close. We are humbled and so grateful for all the friends that approached us with their generosity and have been feeding our bellies, souls, and hearts with delicious meals and treats and words of support.
We feel loved and lucky for having such an amazing support group surrounding us. Thank you CFSBK for keeping us healthy during our pandemic pregnancy, and CFSBK community for being present in such a special moment. We love you all!
Daniel, Thaisa, Champ, and Emilia

 

Programming this week

This week’s movement template will look like this:

Monday: Squat / Pull
Tuesday: Hinge / Overhead Push
Wednesday: Single Leg / Horizontal Push
Thursday: Skill (Kettlebell Snatch)
Friday: Squat / Pull
Saturday: Hinge / Overhead Push
Sunday: Single Leg / Horizontal Push

Why This Toxic Canal Zone Is a Litmus Test for N.Y.C. Development – The New York Times

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