Workout of the Day
5 Rounds for load and reps of:
Minutes 0-2:30:
10 Strict Barbell Press
Minutes 2:30-5:00:
AMRAP 2:30
Floater Exercise
15/10 Air Bike Calories
Notes
This is a 25 minute workout. Every 2:30 minutes alternate between the strict press and the AMRAP until you’ve completed 5 rounds of each movement. The strict press should be performed in 1-3 sets each round and the weight can stay static or go up as long as you don’t fail any reps. For the floater exercise, choose a movement that rounds out your week the best so far.
Floater Exercise Options
15 Kettlebell Swings
15 Tuck Ups or V-Ups
10-16 Box Jumps or Alternating Box Step Ups
CrossFit Group Class Programming Template (WK2/3)
RJ has done it again! Check out RJ Red Shoes Media’s shots from Friday Night Lights. These are just some spotlight pics, see the much larger full album here.
Want a free CFSBK Membership + Hourly? Join our Front Desk Staff!!
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 someone who can keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).
We will be interviewing ASAP and hiring a new staff member for immediate training. The shift we are looking to fill is below, so before applying, please make sure this fits with your schedule.
Thursday: 5:45am-11am
Friday: 5:45am-12pm
General availability for coverage.
Email charlie@crossfitsouthbroooklyn.com to apply.