Workout of the Day
STRENGTH
A1. Back Squat 3×8, building
A2. Incline Dual DB/KB Row 3×8-10 @ 2011 tempo
Notes
Refer back to your notes from Week 2’s squats and aim to go heavier today. Continue to challenge yourself on the rows!
METCON
For Time:
1000m Row
50 Wall Ball Shots
10 Bar Muscle Ups
Notes
Intent <10 min. This workout is designed to challenge both, your cardiovascular endurance and gymnastic coordination under fatigue. The row sets the tone with a demanding start, so pace yourself! Advanced athletes should push hard throughout and potentially aim to go unbroken.
As you transition to wall ball shots, focus on efficient movement and breathing; use your legs to drive the ball up to minimize fatigue in your arms and shoulders. When you get to the BMU, break them into manageable sets if needed to avoid burnout.
Keep transitions smooth but use them to catch your breath, and remember that goal is steady, consistent effort to finish strong.
BMU Scaling
A. 5-7 BMU
B. 15 Chest to Bar Pull Ups + 10 Dips*
C. 15 Jumping Chest to Bar Pull Ups + 10 Push Ups
*Dips can be matador, parallette, or bench
CrossFit Group Class Programming Template (WK6/8)
Fred reminding us that ITS NOT A PHASE!!!!!
We’re hiring for Front Desk Staff for Fridays
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 No longer needed!
Friday: 12pm-7:30pm
General availability for coverage.
Email charlie@crossfitsouthbroooklyn.com to apply.