Workout of the Day
EMOM x 32 Min
A. 14/11 Cal Row
B. 6 Sandbag Ground to Shoulder
C. 40 Sec Shuttle Run
D. 15-20 Tuck ups
Notes
It’s a long one!
Each station < 40 sec. Scale rep counts, load, or movement complexity as needed.
Your first two rounds should feel very manageable — not exactly a conversational pace, but very in control and nowhere near your “threshold.” Effort will have to increase as fatigue accumulates in order to sustain your rep counts and paces across the 8 rounds.
If you did the Open workout yesterday, scale back a bit today. Your goal should be to get a good sweat, move with high quality, not be stressed out for 32 minutes, and leave feeling better than you walked in 🙂
CrossFit Group Class Programming Template (WK1/3)
Simple, effective and fun.
The CFSBK Men’s Group with Coach Brett
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CFSBK Men’s Group is a bi-weekly 90-minute evening meeting on Wednesdays at 7:00pm in the Annex facilitated by Coach Brett. It is an opportunity for men to connect and support each other outside of exercise or activity based interaction. Together we practice speaking to other men on a deeper level, gain wisdom through others’ experiences, and increase our emotional intelligence. Vulnerability and strength are not opposites. In fact, they are one in the same. Men can hold space to both feel and express their feelings while stepping into their own power and navigating their lives with intention.This group aims to foster a community of like-minded men who are engaged in kindness, curiosity, honesty, accountability, and integrity while seeking to discover the attitudes, habits, and limiting beliefs that hinder our ability to live the lives that we desire.
CFSBK Men’s Group is a pay what you can group with a maximum contribution of $15 per session. If you can’t afford additional expenses currently, we welcome you all the same. We simply ask that you commit to 3 months (6 meetings) of attendance if you are going to attend. We are trying to create and maintain a community which can only be achieved through consistent participation. If you are planning to attend, please email brett@crossfitsouthbrooklyn.com ahead of time to allow him to plan and set up the space accordingly.
Outside of classes, Coach Brett is an Emotional Intelligence and Leadership Coach. During his 16 years of sobriety, he has spent countless hours in group recovery meetings, therapy, working with his own Life Coach and gaining certifications focused on behavioral change. In his career he has spent thousands of hours coaching hundreds of people.
Day:Â Bi-weekly on Wednesdays from March 12th
Time:Â 7pm-8pm
Location:Â Annex
Membership:Â $0 drop-in (Donation based- directly to Brett)
Coach: Brett Ferguson