Today’s Programming
WARM-UP
3 Rounds / 15:00:
1:00 Bike
5-10 Matador or Bench Dips
1:00 Stretch
8e SA OH Ipsilateral Pause Lunge
Notes
Round 1: :30e Banded Front Rack
Round 2: :30 Wrist Extension / :30 Alt Thoracic Rotation
Round 3: :30e Couch Stretch
Metcon Prep
Take 10 minutes to work up above your HPC weight for the workout.
METCON
5 Intervals of:
1:00 AMRAP Air Bike Cals
1:00 AMRAP Hang Power Cleans
2:00 Rest
Notes
The cleans should be medium heavy, such that you’re getting more than 10 but less than 20 per round. They may or may not be unbroken. Aim for consistency across rounds working at about an 85% effort.
CrossFit Group Class Programming Template (WK3/6)
The one and only, Coach Brett!
ART SHOW SET-UP & BREAKDOWN VOLUNTEERS WANTED!
We’re looking for a few folks to help out setting up and breaking down the 2021 CFSBK Art show on December 4th. If you’ve been to the art show before you know we go all out using gym equipment to display everyone’s artwork and transforming the gym.
Set Up Volunteers
We’re going to start setting up at 2pm right after group classes. This should take 2-3 hours
Breakdown Volunteers
The art show goes until 10pm at which point we’ll need folks to help breaking down the displays and putting gym equipment back. The more hands we have for this the faster it will be!
If you can help with either or both, please email Katie@CrossFitSouthBrooklyn.com !
Get Tattooed at CFSBK
As always, our own Jim Gentry will be doing LIVE TATTOOING at the art show!! You can sign up for a slot on using this form which also has pricing details. The flash sheet is below:
