Workout of the Day
STRENGTH
Back Squat
8-6-4-8
Notes:
We are back to the same as Week 1, resetting to higher volume sets. Refer back to your notes over the past few weeks to guide yourself on loading today. If you hit this exposure the first time around, aim for all or most of the sets to be heavier!
METCON
EMOM 20:00
A. 14/11/9 Cal Row
B. 10 Thrusters @ 95/65/45#
C. 40 sec Sandbag Hold
D. Rest
Notes:
The rowing segment here should be no more than 45 sec of work at a tough but sustainable effort, so scale the calories back as needed to achieve that. Choose a thruster weight you can do unbroken. Go to your happy place on the sandbag hold.
CrossFit Group Class Programming Template (WK4/8)
Coach Brett running house
#INTHEOPEN
The 2024 CrossFit Open starts on Febuary 29th and as always, CFSBK will make this a memorable and RAD exerience for all of you. The first week in particular will be really RAD with some RAD dislplays of fitness happening. You don’t want to be left out on this! Read more and sign up today… we can’t emphasize this enough…. its going to be RADDDDD
What is the Open?
The Open is the first phase in the CrossFit competitive season consisting of three workouts programmed over three weeks. The vast majority of people participating in the Open are doing it for fun, to be part of the global community, to celebrate their affiliate and/or to challenge themselves. The best in the world do it to qualify for the next levels of competition which eventually lead to the CrossFit Games. One workout is released each week with three versions to choose from (“Rx’d” “Scaled” and “Foundations”) so that ANYONE regardless of ability or experience can participate. This is the one time a year everyone in the global CrossFit community comes together to celebrate fitness and throw down as one. It’s not uncommon for over 300k people to participate in the open!!
How does it work?
The first thing you need to do is register at CrossFit.com and make sure to put CrossFit South Brooklyn as your home affiliate. Through the three weeks of competition we’ll program the Open workout in group classes every Saturday as well as a special Friday Night Lights version if you want a little more fanfare around the event. This is a great opportunity to lean into the spirit of competition and “nerd out” on a workout much more than you typically would!
CFSBK’s Open Roster (so far!)
Stephanie Arabagian
jacinto Bonilla
Shawn Campbell
Ashima Chitre
Sheryl Cohen
Cidney Falk
Brett Ferguson
Rayon Forde
Omar Francis
Cole Francum
Carolanne Fried
Carlos Gomez
Maria Heinegg
Jeff Horowitz
Yana Kuzmina
Melodie Mair
Garrick Meyers
Ashley Monaghan
Gerry Mullany
Chimene Okere
David Osorio
Lee Pedinoff
Hung Quach
Jon Schwartz
Joseph Sinchak
Kellam Tougias
Keith Walter
Jackie Wong
Jennifer Wuotinen