Friday 10.4.24

Workout of the Day

STRENGTH

Deadlift, Heavy 3

Notes
Work up to a heavy triple in 18 min. This is intended to be upwards of RPE 9/10, but all of your lifts should still be technically sound. You may reset on the floor for reach rep or go touch and go, whichever you prefer.

METCON

For Time:

2 Rounds of:
12 Kipping Pull Ups
50 Unbroken Single Unders

2 Rounds of:
8 Chest to Bar Pull Ups
50 Double Unders

Notes
Intent < 7 min

This is intended to be quick and dirty. Scale the volume or complexity of movement today to achieve the stimulus.

As prescribed, the single unders are unbroken. This is an opportunity to check in on your foundations (and not take yourself too seriously if you miss)!

Scaling Option A
2 Rounds
6 Pull Ups – Strict or Kip
50 Unbroken Single Unders
2 Rounds
4 CTB Pull Ups – Strict or Kip
25 Double Unders

Scaling Option B
2 Rounds
12 Foot Assisted Pull Ups
50 Single Unders
2 Rounds
8 Foot Assisted Chest to Bar Pull Ups
20 Double Unders (Count your attempts as well as successful reps)

CrossFit Group Class Programming Template (WK5/8)

Throwback picture to baby Herschel getting ready to deadlift heavy at CFSBK

CFSBK Dogs wanted for next Pupstarz Rescue/CFSBK Calendar

Would you like your dog to be featured in the 2025 CFSBK x Pupstarz calendar? Please take a picture of your pup at the gym and email to charlie@crossfitsouthbrooklyn.com by October 20th for consideration. Please only send one picture and include your dog’s name, birthday and age.

PupStarz Rescue is an animal welfare group committed to the rescue and rehabilitation of dogs and cats in public shelters at high risk of euthanasia, as well as those in danger of abuse. We are committed to rescuing as many animals as possible, saving over 3,800 dogs and cats since 2015.

PupStarz Rescue is a foster-based rescue, relying on fosters to open their homes and lives to our Animals. All animals in our care receive proper medical care, including alteration, vaccinations, and microchipping.

We are committed to the welfare of our “Starz” beyond the adoption process. We maintain open communication with our adopters to ensure a smooth transition, and offer additional support such as positive training techniques.

Founded in 2015, PupStarz Rescue is a non-profit, 501(c)3, no-kill, volunteer-run animal rescue organization.

We’re hiring for 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 shifts we are looking to fill are below, so before applying, please make sure this fits with your schedule

Tuesday: 4:30pm-7:45pm
Friday: 12pm-7:30pm

General availability for coverage.

Email charlie@crossfitsouthbroooklyn.com to apply.