Today’s Programming
BODY BUILDING
A1: Single Arm DB Floor Press
12-12-Max (each)
A2: RFE Split Squat
8-8-8 (each)
A3: Inverted Rows
10-10-10
——————
B1: Seated DB Hammer curl
2×10-15
B2: Banded Triceps Extensions
2×20-30
METCON
AMRAP 7:00
Bike Cals
Rest 2:00
AMRAP 7:00
14 Box Jumps
14 Sit-Ups
14 Slam Balls
Notes
Move at a steady pace on both AMRAPs without redlining.
CrossFit Group Class Programming Template (WK1/6)
Joy M has been a CFSBKer since July of 2011. Put some RESPECT on her name.
Wim Hof Seminar Today!
Last chance to sign up for the Wim Hof Seminar hosted at CFSBK today at 4pm. Interested?? Learn more and sign up here! There is even a 20% discount code for your community. The code is twenty at checkout.
5 Week STARTING STRENGTH CYCLES START THIS WEEK
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! SOLD OUT!
AFTERNOON CYCLE
Days & Time: Monday, Wednesday & Fridays 11am-12:30pm
Dates: Monday 11/15/2021-Friday 12/17/2021
Price: $300
Register Here! (1 SPACE REMAINING)
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! (6 SPACES REMAINING!)
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
JOYYYYY! 💕💕 such an OG!