CrossFit South Brooklyn

Established 2007

Wednesday 5.12.21

Posted on

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm

Today’s Programming

STRENGTH

Bench Press
3×15-20

Notes:
Perform three sets of 15-20 unbroken reps on the bench press. These will be light and BURN. Get to a work weight sooner than later and use your rest periods well.

ASSISTANCE

3-5 Sets for quality/load
130m Farmer’s Carry
8-12 Dips
20-30 Hollow Rocks

Notes:
FC: Use two kettlebell or dumbbells or loadable handles for the farmer’s carries. Use a load where you’ll only need to put the implements down 1-2 times at most.
Dips: Perform these on the rings, matador or using the edge of your bench with your feet propped up on a box.

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds of:
7 Prone Snow Angels
7ea Lateral Lunges
7ea Around the Body

Strength

A1. Pistols
4 x 8 – 12 Reps Each

A2. Single Arm DB Bench Press
4 x 8 – 12 Reps Each

A3. Hollow Rocks
4 x 16 – 20 Reps

Notes:
Scaled Option for Pistols: Single Leg Box Pistol

METCON

12:00 AMRAP
6 Couch Dips
12 Gate Swings
12 Russian Twists

Farewell Coach Victoria

Coach Victoria was granted an incredible promotion in her basketball coaching career! The time and bandwidth this opportunity demands is great, and as a result, unfortunately, this will be her last week at the gym. During our extended closure last summer we lost 4 coaches who decided to leave the city and when it came time to reopen, we needed to find a suitable replacement. Victoria was a former member, P.E. teacher, basketball coach and fitness professional who was the perfect fit in a time when we really needed help. I want to thank Coach Victoria on being part of our team and story during one of the most tumultuous times in our gym’s history. She was a key player and will be missed on the floor. Best of luck moving forward with your new endeavors, coach V!

From Coach Victoria:
CFSBK Family,

What an incredible time it has been here with you all. From member to coach, I’m thankful that I got the opportunity to grow in so many ways. Some of you know, I coach basketball and have been for the past 6 years. I take this growth with me to a new opportunity coaching at Abraham Lincoln HS. With this new position, comes greater responsibility and I’m excited for this next chapter in my coaching career.

I am super grateful to David who trusted me with you all and for his dedication in helping me grow as a Crossfit Coach. I’m thankful for my time here coaching you and just chatting with you during class. My last day with you all will be Sunday May 16, but I’ll be dropping in to some classes in the future to hang with you all! Until then, Coach Victoria……OUT! 🙂

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Comments

  2. Noooooo so sad for us and so happy for you!! We have absolutely loved your positive energy and engagement and your fire playlists!! You will be sorely missed.

  4. Will miss you V!! It was awesome to have taken some actual classes with you as well a work with you! You were such a joy! Best of luck with the new gig! You’re gonna kill it!! xoxo

  7. So sad to be losing you – Sundays at 10AM won’t be the same! Best of luck to you and thank you for all your coaching and encouragement!

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