Workout of the Day
STRENGTH
Shoulder Press
Intermediate+
90%TM x 3 Reps x 2 Sets
90%TM AMRAP
Novice
4 sets x 4 Reps
Notes
For both tracks, take 4 progressive warm-up sets prior to your first work set.
Int+: This is our third wave of this 5/3/1 cycle. If things have been going well, add 5lbs total from three weeks ago and aim to get 4-5+ reps on your AMRAP.
Nov: This is our 2nd of three weeks performing 4x4s. Add 5lbs total from your last 4×4 effort and hit all your reps! If you missed last week, still just add 5lbs.
METCON
AMRAP 12:00
2-4-6-8-10… Handstand Push-Ups or DB Push Press
4-8-12-16-20… Box Jumps
8-16-24-32-40… Kettlebell Swings
Notes
Perform 2 HSPUs, 4 Box Jumps and 8 Kettlebell swings, in the next round complete 4-8-16 continuing up the rep ladder until 12:00 are complete.
Use a medium weight Kettlebell that will allow you to perform the 24 swings in about 1-2 sets. If you opt for Dumbbell Push Presses, try to really challenge yourself with the loading given the low reps.
CrossFit Group Class Programming Template (WK8/12)
Welcome back Deesha who recently returned to the gym after the birth of their first child, Ayan!
New Starting Strength Cycles
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 2-3x 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: Monday May 9th- Friday June 17th
Price: $220 per month ($440 total, excluding NY Sales Tax)
Register Here SOLD OUT!
AFTERNOON CYCLE
Days & Time: Monday, Wednesday & Fridays 11am-12:30pm
Dates: Monday May 9th- Friday June 17th
Price: $330 per month ($660 total, excluding NY Sales Tax)
EVENING CYCLE
Days & Time: Mondays & Wednesdays from 7:30-9pm and Fridays from 6:30-8pm
Dates: Monday May 9th- Friday June 17th
Price: $330 per month ($660 total, excluding NY Sales Tax)
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