Workout of the Day
AMRAP 20:00
10 DB Step-Overs (full extension)
10 DB Push Presses
10 Kipping Pull-Ups
Notes
This workout is grippy and long. Coaches David and Erick tested it yesterday w/ 40lb DBs and both were in the 9th round when the 20 minutes was up.
Step Over/Push Press
Use the same Dumbbells for the step overs and push presses. Go heavy, but still at a weight you can get through most of the workout unbroken.
+/40/25/20
Pull-Ups
This can easily be a high volume pull-up workout with 60-80+ reps in 20:00. Take the time to properly grab the bar when you set up and use hand protection if you have it. We sell single use hand protection grips for $2 at the front desk. Choose a version below that will allow you to complete most of the rounds either unbroken or in 2-3 quick sets max.
10/8/6 Kipping Pull-Ups
6/4 Strict or Banded
10 Ring Rows
CrossFit Group Class Programming Template (WK2/8)
Welcome new Foundations grads Rob, Suman, Stacey and Jolene. This was the final cycle booked before we’ve temporarily closed new memberships!
Updated Cancellation/RSVP Policies for Group Classes now in effect
Here is a repost of our recent announcement regarding the updated policies around cancellations/no shows. 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