5 Rounds for Time:
7 Power Snatches 155/105
7 Handstand Push-Ups
14 Pistols, alternating (7ea)
The Power Snatch weight should be on the heavy side of medium. All singles are totally appropriate. Kipping is allowed on the Handstand Push-Ups, as are 1-2 AbMats. Scale to Box-Piked HSPU or regular Push-Ups as appropriate. Pistols can be scaled to Lateral Step-Ups to a high box (the box should place you in a very deep single-leg squat at the bottom). In this case, do all reps on one leg before switching.
Post time and Rx to comments.
Exposure 2 of 8
10 Supinated-Grip Ring Rows
Accumulate 30 seconds in an L-Sit
Post work to comments.
Coach Brett's CD Release/Listening Party
Where: Freddy's Bar, 5th Ave between 17th and 18th Street
Friday, November 11th at 10pm
“I don’t need to know all the places that you had to go / You don’t have to see all this life has done to me” says singer-songwriter Brett Ferguson on his single “Take You Home,” off the upcoming Let Go LP. Let Go will be the second full length release from The Brett Ferguson Band, a group of 7 highly talented NYC based musicians. They offer the listener something that’s increasingly rare in the modern digital age: genuine connection. After spending a year travelling to the West Coast and Europe, Brett has recently returned to New York with renewed perspective and determination. Much in line with the theme of Let Go, Brett has spent the past year letting go of past struggles and moving forward towards new beginnings. Brett’s message to the world? “This is what makes me comes alive, I hope that it touches you in some way.” The Brett Ferguson Band is guaranteed to take you somewhere new and beautiful.
Come join us to celebrate the release of the Brett Ferguson Band's newest album "Let Go!" We'll be listening to "Let Go" in its entirety at Freddy's Bar and Backroom.
No Cover, party starts at 10pm!
Stick around for the Funk & Soul Midnight Dance party featuring Fred Thomas (bassist of the James Brown band).
Check out the links below for more info on Coach Brett's music!
News and Notes
- CFSBK made Yelp's list of the Best 10 Gyms in Brooklyn, coming in at #5 (and the only CrossFit gym on the list). Hurray! If you feel so inclined, you could always "yelp us out" by writing a review. But only if you really love us!
- Today's 9am yoga class with Jaclyn K. is cancelled.
Yesterday's Whiteboard: Back Squat | Partner WOD
CrossFit Committed: Universal Language CrossFit
Game Changers: Women Who Reached the Top in Sports NY Times