Workout of the Day
FLOATER STRENGTH
Power Clean + Jerk
3-3-3-3-3
Back Squat
Heavy 1 then, 80% AMRAP
Power Snatch
3-3-3-3-3
Bench Press
Heavy 1 then, 80% AMRAP
Notes
Choose a lift that corresponds to what you’ve missed this week. If you’ve hit all these lifts you can order off the menu. Feel free to superset this with a DB/KB/BW exercise. Tomorrow we have so many Thrusters and Burpees
METCON
4 Rounds for time of:
12 Strict Chin-Ups
24 Kettlebell Swings
400/270m Run
Notes
Chin-Ups
12/10/8 Reps Strict
12/10/8 Banded
12 Ring Rows
Kettlebell Swings
Unbroken or in max 2 sets
Run
Sub 1:45 bike for run
CrossFit Group Class Programming Template (WK3/6)
Welcome to CrossFit South Brooklyn… entry fee is one belly rub 
FRONT DESK STAFF WANTED!
The employee above isn’t really working out, so we have some openings for the Front Desk if you’re interested. Peep the deets:
CFSBK is looking for new talent to staff the Front Desk. Responsibilities include handling inquiries from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, On top of an hourly wage, FD staff will also receive a comped membership. We are looking for people who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).
We will be interviewing ASAP and hiring 1-2 new staff members for immediate training. The shifts we are looking to fill are below, so before applying, please make sure these openings fit with your schedule.
Wednesdays- 4:30pm-8:45pm
Thursdays- 11am-4:30pm
+ General availability for coverage.
Today’s Schedule
Friday November 24th
6am/7am CrossFit classes cancelled
8am CrossFit
9am Short Circuit
10am CrossFit
11am (extra class)
12pm CrossFit
Open Gym 8am-1pm
4:30pm/5:30pm CrossFit classes cancelled