CrossFit South Brooklyn

Established 2007

Tuesday 9.30.25

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Workout of the Day

EMOM x 32 Min
A. 6 Shuttle Runs (40′)
B. 8-12 Kipping Pull-Ups*
C. 12/9 Cal Bike -or- 15/12 Cal Row
D. 40 sec Ring Plank

Notes
With 8 rounds of work and no rest minute, many athletes will need to scale this workout to make the output sustainable. Remove ego and set yourself up for success today.

The main training goal here is to work efficient kipping pull-up technique. If you’re building mechanics and consistency with this, break your reps in to smart sets right away. If you start to lose range of motion or form degrades, reduce volume of reps per minute. If you are already technically proficient, push for bigger unbroken sets.

Your first two rounds should be a manageable amount of work to complete in ~40 seconds per minute. As you fatigue, effort will need to increase and that time may stretch a bit.

Shuttle Run: Each rep is “down and back” across the tape lines, 40 feet. Complete 6 “down and backs” for a total of 240 feet. If you prefer, just count each time you turn around and count to 12! Touch both feet and 1 hand down on the far side of the line on each turnaround.

*Pull-Ups:
RX+ 4-6 Bar Muscle Ups or 8-12 Chest-to-bar Pull-Ups
A. 8-12 Kipping
B. 4-6 Strict (bodyweight)
C. 6-10 Foot or Band Assisted Strict

CrossFit Group Class Programming Template (WK5/8)


Colleen post 70 mile bike ride!! We love to see it!!

🔮Tonight is the first gathering of COVEN🔮

CFSBK is proud to announce COVEN, a monthly meeting and educational series hosted by Coach Cara and other community members, to bring magic into your movement and wonder into your wellness.
Each session we will learn about a ritual practice or creative modality we can use to deepen self-relationship, improve health, increase efficacy of our fitness practice.
Coach Cara, who is a magic-practicing animist and polytheist, will introduce a variety of mental and spiritual frameworks we can use to access our unique version of magic. Magic is a doing, not a believing, so all faiths (and atheists!) are welcome. No belief is required to practice magic or perform meaningful personal rituals. We will learn ritual-creative tools for interfacing with our frameworks of meaning (and building and discovering what that framework is for us), intellectually, spiritually, and artistically, to cultivate positive change within ourselves and in our world. Magic is liberatory, mycelial, and relational.
Our first meeting will be tonight TUESDAY 9/30 at 6 PM in the Annex, and will introduce magic as a tool for self-empowerment. Coach Cara will present for the first half, and then facilitate practical exercises for the second half. It will be fun, experimental, and crafty! Bring a journal, pen, and an open playful mind.

Who Should Come: Everyone who wants to bring their creativity, soul, and heart into their wellness practices, as well as those trying to effect positive change for themselves and their loved ones. All are welcome! Including kiddos (although they might be a bit bored in the first half).

Energy Exchange: There will be a suggested donation of $10-$30/head, but no one will be turned away if that’s not in the budget. Your curiosity is encouraged and valued! If you have a good experience, share with a friend and bring them next time.

See you soon, witches…🧙‍♀️

Register for the first meeting on 9/30 here!

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