Workout of the Day
ASSISTANCE
3-4 Rounds for Quality:
4 seated tall box jumps
8 alternating hanging around the world (tuck)
20 sec arch hold
4 overhead squat @ 3111
STRENGTH
1 Snatch Pull + 1 Below-the-knee Hang Snatch
Notes:
Accumulate 5-8 sets. Begin with a light to medium load that allows you to focus on position, posture, balance, power, and speed. Add weight across the sets if/when your technique feels rock solid!
The below-the-knee position is good for practicing proper posture and balance as the bar is passing the knee—lifters who tend to hit the knees, push the knees too far back, or initiate the second pull too early will usually find this variation helpful.
METCON
2022 CrossFit Games Age Group Qualifier Event 1
3 Rounds for Time:
20 TTB
20 DB Snatch 70#/50#
Notes:
Time Cap: 10 min
This is 60 reps of each movement in under 10 min, so scale accordingly!
RX weight for this WOD is heavy. Choose something challenging for your you that you can chip your way through while still holdings good positions and stabilizing overhead.
TTB volume will add up quickly. If you’re not comfortable cycling 10 reps unbroken when fresh, then you might scale the volume per round back to 12-15 reps.
CrossFit Group Class Programming Template (WK4/6)
Steve H setting a good example by putting his equipment away and then helping other folks out with their equipment. This tightens up class transitions and earns you extra points in heaven (or hell).
SAVE THE DATE: CFSBK’s 15th ANNIVERSARY PARTY
On Friday, September 16th from 8pm-2am we will be celebrating 15 years of CFSBK! This event will take place over on Sackett Street at Littlefield. We’ll have more details to follow but wanted to get the word out there ASAP. Also- this party will be held at a bar so it will be 21+ only!
New Strength Cycle Dates
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: July 5th-Aug 26th
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: July 6th – Aug 26th
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: July 6th – Aug 26th
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