Friday 3.22.24

Workout of the Day

FLOATER STRENGTH

Back Squat
Heavy 5 then, 90% AMRAP

High Hang Power Snatch
2-2-2-2-2

Bench Press
Heavy 5 then, 90% AMRAP

Deadlift
5-5-5 (Touch & Go Reps)

Notes
Choose one lift and potentially a second dumbbell, kettlebell or body weight movement for a superset to round out your week. Tomorrow we have power cleans, toes to bars and air squats.

METCON

AMRAP 15:00
400m Run
10 Handstand Push-Ups or Strict Barbell Presses

Notes
Athlete’s choice on which movement you want to do today! The HSPU/Barbell Press should be done in 1-3 sets. Load and/or scale accordingly. Bike sub for running = 1200-1600m, or about .75-1 miles.

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CrossFit Group Class Programming Template (WK1/8)

Updated Cancellation/RSVP Policies for Group Classes at CFSBK

At CFSBK, ensuring all members have access to our classes is a top priority. However, with many of our classes reaching capacity, late cancellations and no-shows consistently obstruct others from participating.

To address this issue, effective March 29th, 2024, we’re implementing updates to our cancellation policies. These changes are intended to foster accountability and consideration within our community, while also promoting more equitable access to classes for all members. Effective March 29th, 2024, members who fail to attend or cancel an RSVP’d class before the cancellation deadline will automatically incur a $15 fee and forfeit their class. This includes members who arrive after our 10 minute grace period at the start of class.

Cancellation Deadlines

6am-9am classes- 10 hours before class start time

10am- 7:30pm classes- 5 hours before class start time

Emergency Credit

Once per quarter the gym will allow for one emergency credit per member to be used which will allow them to receive a $15 credit on their next bill and recoup their class. To use this credit members must contact charlie@crossfitsouthbrooklyn.com within one week of their missed class. A reason will not be required. Credits do not roll over quarterly.

Transferring to a different class same day

If you cancel your class after the cancellation deadline you will still incur the penalty but can transfer into an uncapped class within the same day without having two classes pulled. Please contact the front desk to request a transfer.

Rolling Reservations for legacy members

We are also going to be offering a limited number of rolling class reservations to our members who have been with us for 5 or more years. This means these members will be able to have their registration pre-booked into a few classes automatically. We’re doing this as a thank you for their extended loyalty to CFSBK. The same cancellation policy applies to these classes as well. The availability of these is limited per class to maintain accessibility of class enrollment to all members.

Thank you to all for your understanding and cooperation

David & Charlie