Today’s Programming
STRENGTH
E2MOM 20:00
1 Power Clean + 1 Hang Power Clean + 1 Split Jerk
Notes
10 Sets total. Start at a modest weight and work up to a technically sound single on the complex.
PARTNER METCON
8 Rounds Total of:
10 Deadlifts
50 Double Unders
Notes
Partners alternate full rounds until each partner has completed 4 rounds. Deadlifts should be unbroken (+/185/155/135/115/95/75/-) while the Double Unders should take you no more than a minute to complete. Adjust JR volume by 10 rep reductions until you can hit the time frame. If you can’t perform 10 Double Unders, perform 10 attempts per round. Fast movers will be able to perform the deadlifts and double unders in under a minute.
This week we start a brand new 6 week cycle. Scroll to yesterday’s post or click the link below to see the new template. Also! If you haven’t already please fill out the prior cycle results and feedback form!
CrossFit Group Class Programming Template (WK1/6)
Coach Brett during the 2018 CrossFit Open
New Starting Strength Cycles Live
Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.
Days & Times
Morning Cycle
Days & Time: Tuesdays & Thursdays from 7:30am-9am
Dates: Tuesday 11/16/2021-Thursday 12/16/2021
Price: $200
Register Here!
Afternoon Cycle
Days & Time: Monday, Wednesday & Fridays 11am-12:30pm
Dates: Monday 11/15/2021-Friday 12/17/2021
Price: $300
Register Here!
Evening Cycle:
Days & Time: Mondays & Wednesdays from 7:30-9pm and Fridays from 6:30-8pm
Dates: Monday 11/15/2021-Friday 12/17/2021
Price: $300
Register Here!
Eligibility
No prior fitness experience is required, only a desire to get stronger! Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, this class is right for you! Additional questions may be directed to Coach Jeremy via Jeremy@CrossFitSouthBrooklyn.com
Since these Strength Cycles are shorter in length than usual, is the second bill pro-rated for that?
Hey Stella- it’s just one payment for the 5 weeks. $200 for 2 x week and $300 for 3 x per week.