CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am & 12pm
Morning Mindfulness: 8am
Today’s Programming
STRENGTH
A1: Incline DB Bench Press
3×15-20
A2: Pause Goblet cyclist Squat
3×8-10
Notes:
A1: Make these challenging such that you finish with 1-2 reps left in reserve.
A2: Use a bumper plate for a heel elevation and use a Heavy KB or DB for loading. Pause for a one count at the bottom of each rep.
METCON
4 Intervals of:
In 2:00
8 Burpee Box Jump Overs
AMRAP Bike Cals in remaining time.
Rest 2:00
Notes:
Aim for your output to be consistent or slightly increase through each round.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
12 Alt Cossack Squats
12 Plank Shoulder Taps
:20 Reverse Plank Bridge
Strength
A1. Paused Goblet Cyclist Squat
4 x 8 – 10 Reps
A2. Sphinx Push Ups
4 x 8 – 10 Reps
A3. Single Arm Overhead Hold/Carry
4 x :30 Each
Conditioning
4 Intervals of:
In 2:00
8 Burpee Tuck Jumps
AMRAP KB/DB Swings in remaining time.
Rest 2:00
CFSBK is Hiring!
Are you interested in working at one of NYC’s largest and most well known CrossFit gyms? If so, we are looking for friendly, energetic and professional coaches to join our team. We have part time coaching positions available for people who are passionate about leading group classes, working with individuals and bringing their light and energy to our organization. We offer competitive wages, opportunity for growth and a fun and inclusive work environment that has stood the test of time being in business over 13 years. If you’re interested, read the requirements below and shoot us an application video!
Requirements
– Active CrossFit Level 1
– Minimum 1 year experience coaching groups & individuals
– Availability to start by 5/16/21
– The applicant must be able to pick up at least 3+ of the following days listed below:
Available CrossFit Group Classes
M: 6/7/8a or 4:30/5:30/6:30p
T: 4:30/5:30/6:30/7:30p
W: 4:30/5:30/6:30/7:30p
Th: 4:30/5:30/6:30/7:30p
F: 4:30/5:30/6:30p
Su: 8/9/10a
How to Apply
Send us a 3-5 minute video introducing yourself with the following information.
– Summary of your professional background
– What you love most about coaching and what you think you could bring to our team
– Why you’d like to work at CFSBK
– What is important to you in a work environment
Introduction videos should be hosted on a platform like youtube or vimeo and emailed to david@crossfitsouthbrooklyn.com
Feel free to include a formal resume and anything else you’d like to share at that point. Selected applicants will then be asked to set up an in person interview.
Sleeping Too Little in Middle Age May Increase Dementia Risk, Study Finds – The New York Times