Workout of the Day
STRENGTH
Bench Press
3×3 Reps
75% AMRAP x1
Notes
Perform 4-5 warm-up sets, then work up through three progressive sets working towards a heavy triple leaving 0-1 rep in reserve. Afterwards, take ~75% of your best lift and do an AMRAP keeping 0-2 reps in reserve. Aim for 8-12+ reps on the AMRAP.
METCON
5 Rounds for time:
8 DB Hang Clean + Reverse Lunge (L)
8 Burpees
8 DB Hang Clean + Reverse Lunge (R)
8 Burpees
Notes
This workout should be around 14-16 minutes with a cap of 18. All lunge sets should be unbroken loading +/50/35/20/-
Scale volume down to 4 rounds if needed.
Afterparty
Come to COVEN tonight at 6pm!
CrossFit Group Class Programming Template (WK4/8)
No, not like that!
CFSBK’s Front Desk is Hiring!
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 Unlimited membership.
We are looking for a person who can do the shifts below and help with extra coverage in December. We require a six month commitment, barring extenuating circumstances.
We will be interviewing ASAP and hiring a new staff member for immediate training.
Please email charlie@crossfitsouthbrooklyn.com with your resume and availability.
Available shifts
Thursday- 5:45am- 11am
Friday- 4pm-7:15pm
DB Hang Clean + Reverse Lunges
Here’s a demo of today’s dumbbell exercise taken in the time of distancing. For the clean, think of moving your body in the same way you would to swing a kettlebell.
