Perform 3 sets of the following:
A) Bench Press x 8 reps
Rest 30 seconds
B) Band Face Pulls x 20 reps
Rest 2 minutes
25 Burpees/Squat Thrusts
50 Kettlebell Swings
25 Wall Ball Shots
Spend 15 minutes working up to a heavy double bench press. No failing. Use spotters. Try and go heavier then last week. Complete 3x20 band face pulls during the bench press time.
50 KB Swings, 24kg/16kg
25 Wall Ball Shots, 20lbs-10'/14lbs-9'
Post results to comments.
compare Bench Press to 6.14.12
CrossFit South Brooklyn
Farewell to Ross and Natalie T who will be moving to West Chester!
Not only did Whitney H recently get a promotion, become and aunt and get t surf twice this summer... she also got her first kipping pull-ups! Go Whitney!
Youth Sports Shout Out!
The St. Francis Xavier Youth Sports organization is looking for a few good kids and parents to join up and explore the benefits of youth sports. The organization is 100% volunteer, which helps to keep costs low. There are soccer and tee ball teams that begin at 4 years old, and the leagues only get better as the kids get older. While the organization is sponsored by SFX, this is a non-denominated organization that is open to people from all walks of life, and that is reflected in the rich diversity of our children and families.
For more information, contact Jim Ryan at jimmyr72(at)gmail.com. Jim is a CFSBKer and the lower league coordinator in charge of Tee Ball, Pee Wee, and Pony leagues (4, 5-6, and 7-8, respectively.) as well as coaching soccer this fall and organizing a golf clinic.
"We just want to get kids involved in sports, having fun, and being on teams, and we are always looking for coaches! If that is something that you could share sometime, I’d appreciate it. Summer baseball registration is still open, fall soccer is open. We just finished spring baseball, and it was maybe the most rewarding experience that I have ever had."
The Nature Conservancy and ioby
Check out these two awesome projects being our own Charlotte "The Orginal CrossFit Mom" Kaiser is working on:
I've been working on for three years at The Nature Conservancy launched 2 months ago and is a big success. We are offering the Conservation Note, which allows people to invest funds to align with their values by buying Nature Conservancy debt. it's mostly for rich people/family offices (minimum investment is $25K) but it's the first of its kind anywhere and we're really proud of it. We're issuing $25 million and have already sold almost $11 million. Learn more at: www.nature.org/invest.
I'm also on the board of a really awesome organization called ioby, which stands for "in our back yards." It's a crowdsourcing platform for urban environmental projects that allows groups to raise tax-deductible contributions online. It launched in 2008 here in NYC and went national this spring. I love this because I think too often philanthropy feels inaccessible to people who can only give $50 or even $5 (see my day job, above!)--with ioby, you can see how your gift can make a huge difference to a small group trying to plant a garden or start a recycling program. And it's a great platform to help small organizations become financially sustainable through online fundraising. www.ioby.org is the website. They are actively looking for projects outside NYC so if people have friends with ideas, they should send 'em ioby's way!
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