Today’s Programming
STRENGTH
Deadlift
75%x2x6
Notes
Each rep should start from a DEAD start, no Touch and go reps! Today’s strength work should not be terribly challenging in terms of load, given it’s week 1 but try to perform a work set every 90 seconds or so. If you don’t have %s to go off of, shoot for doubles at a weight that feels like a moderately challenging weight for two reps each set.
ASSISTANCE
4-5 Sets for Quality
10-16 Tuck-Ups in Dip Support
10e DB Single Leg RDLs
160′ Double Kettlebell Front Rack Carry
Notes
These movements are as challenging as the intention you put into performing them well. Move with intention and grit.
CrossFit Group Class Programming Template
Renaldo aka “Web” setting up for a power clean during Tuesdays metcon first workout!
Check out Justin’s Art project happening just around the corner!
Hi all!! I’m Justin Nestor and I’m new to CFSBK (heading into month 2 of getting my butt kicked) and wanted to extend you all an invite to participate and/or check out an art piece happening right around the corner from the gym! I’m an interdisciplinary artist and run a company called Theater Mitu – for the last two years we have been working on a project called Utopian Hotline. Utopian Hotline is a telephone hotline (646-694-8050), a vinyl record (pre-order and listen here – or stream on Spotify, Apple Music, etc.), and a performance (buy tickets here). We started performances on September 3rd and run until the 26th and want to make sure you all knew about it! It’s a 45 minute performance installation at MITU580 for a limited, vaccinated, and socially distanced audience of 12. We’ve been working on it for two years with SETI Institute, ASU’s Interplanetary Initiative, and Brooklyn Independent Middle School. Collecting voicemails from all over the country, gathering messages from astronauts, scientists, futurists, spiritual communities, and middle school students – all answering the question “how do you imagine a more perfect future?” You can check out a video trailer for the project at https://vimeo.com/594828605 – So if you have missed live performance and want a fun art-going adventure, grab a ticket! I created a discount code for members of Crossfit South Brooklyn so if you’re interested, just use the code “CFSBK” for $5 off a ticket. And if you aren’t the art-going type, but have some thoughts on the future, please call our hotline and leave us a message! 646-694-8050.See you at the gym OR Utopian Hotline!
-Justin
730 gone be lit 2nite.
Not if I have anything to do with it. No music no talking no eye contact.
730 was lit 2nite