3 Rounds of:
Plank x "30 Gymnastics" Alternate Facing up and Facing Down
10 Reverse Lunges, Each Leg
10 Ring Rows
25 Minutes of:
5 Heavy Dumbbell Windmills each side
130m Heavy Farmer's Walks
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CrossFit South Brooklyn on Spartan Radio
Coach Shane was the guest on the podcast for the Spartan Race this past week and discussed CrossFit and his work preparing Maurya S. who has been training at SBK specifically for the gruelling Spartan Beast a 12-mile whopper of a race in Vermont on August 6th. Watch Shane prove he's no Robb Wolf here.
Crossword Solving Class with Stella Z.
No, not THAT Stella! In addition to being a badass in the gym our very own Stella Z. is one of the foremost competitors in sport of crossword. And she wants to teach you how to improve your game! She's teamed up w/ her longtime nemesis Francis Heany to teach a class at the Brooklyn Brainery on August 15th from 8:30-10pm. Find out all the details and register here. Talk about broad time and modal domains!
CrossFit Sports Series Stand-up Paddle Event
CrossFit Sports Series is coming to NY with a Stand-up Paddle event out in Rockaway beach. The day includes all the gear, instruction and a fun competitive WOD mixing elements of CrossFit and SUP and even food! The event is scheduled for Saturday August, 13th starting at 10am. For full details and to register follow the link and/or check out one of the fliers next time you're in the gym. Note, this will conflict with one of the Subway Series WODs. Play new sports, son!
Who is in for the Subway Series this year?!