Workout of the Day
For Time:
50 Cal Row
40 Sit-Ups
30 Push-Ups
20 Kipping Pull-Ups
10 Heavy Wall Ball Shots
45 Cal Row
35 Sit-Ups
25 Push-Ups
15 Kipping Pull-Ups
10 Heavy Wall Ball Shots
40 Cal Row
30 Sit-Ups
20 Push-Ups
10 Kipping Pull-Ups
10 Heavy Wall Ball Shots
Notes
There is a 25:00 cap on this workout
For the wall ball, use a heavier ball to a lower target if needed.
For Kipping Pull-ups, perform Jumping pull-ups or ring rows at full volume. Otherwise, strict or banded at half volume.
The first round of rowing should take you between 2:45-3:30. If you can’t complete the 50 cals in that time frame scale to 45-40-35 reps on the Erg.
CrossFit Group Class Programming Template (WK7/9)
This Saturday CFSBK hosted CrossFit Affiliate owners from around NY and NJ for a group workout and Live Affiliate Roundtable event.
2023 CFSBK Community Art Show!
Calling all artists! We want to feature your work at the 2023 CFSBK Community Art Show! All mediums are welcome, painting, film, sculpture, music, dance, woodworking, other weird stuff, its all good! Contact Katie @ CrossFitsouthbrooklyn.com to register as an artist!