Friday 12.6.24

Workout of the Day

FLOATER STRENGTH

A: Pull-Ups 3×8-10 Reps or Muscle-Ups 5-15 reps

B: Shoulder Press 3×6-10 Reps

C: Back Squat 3×6-10 Reps

D: Barbell Complex: 9 Deadlifts + 6 Hang Power Cleans + 3 Jerks

Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have DB Bench Press, Toes to Bars and Air Bike

METCON

Every 3:00 x 4 Rounds:
10 Kipping Pull-Ups
25 Air Squats
AMRAP Shuttle Runs to 1:30 mark

Notes
Try to go unbroken on your pull-ups, perform perfect air squats and hit those runs hard!

Pull-Ups
(+) Chest to Bar
10/8/6 Kipping or Strict Pull-Ups
10 Ring Rows

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CrossFit Group Class Programming Template (WK6/7)

Leah D got her FIRST STRICT PULL-UPS this training cycle! Here she is showing off her upgraded abilities. Go Leah!!!

50+ people RSVPd for Movie Night Tonight!

We’ve got just over 50 people signed up to see our screening of “Join or Die”. It’s a combination of gym members and other folks interested in seeing the film. Its free, and there will be a POPCORN machine!

Join or Die – a Phoenix and CrossFit South Brooklyn film screening
The Phoenix and CrossFit South Brooklyn invite you to watch Join or Die, a film about why you should join a club. Watch the trailer here.

In the 1970s, Harvard professor Robert Putnam was an obscure academic when he happened upon shocking social science data out of Italy that would propel him on a half-century quest to
investigate a hunch he had about America’s civic decline. His best-selling book Bowling Alone, which charted how Americans were becoming increasingly isolated from one another, would be a watershed in the history of popular social science, spurring debate in newspapers, Congress, and on popular talk shows. In Join or Die, we join Bob in the final years of his quest, as he looks back on all the evidence he has gathered on the link between ordinary community connections and the fate of American democracy. But as we do, we flash back to bring the audience along on Bob’s decades-long social science roller coaster ride to explain what’s at the heart of the unraveling of American civic life — and, most importantly, what we can do about it.

Date: Friday, Dec 6th, 2024
Location: 597 Degraw St, Brooklyn 11217
Time: Doors open at 6:30 PM after last class, screening begins at 7 PM
Registration: Free for everyone but must register on the Eventbrite page here
Important! This is an alcohol and drug-free event, so please, don’t bring any. Snacks and refreshments will be provided but bring your own if you’d like.