Work up to a 1RM Thruster taken out of a rack. Take the bar out strong and maintain a strong rack position through the drive. Any re-bend of the knee is missed rep.
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150 Wall Ball 20/10, 14/9
Settle in and embrace it. Do your best to keep your feet in the same place to help with accuracy. Cycling your arms back to the rack position immediately after the toss can save your shoulders quite a bit. If you think you're gunning for the CFSBK Leaderboard, be sure to let a coach know so that they can verify your score.
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CFSBK and NYC Smoke-Free
You may have noticed some new No Smoking signs outside 597 and 608 Degraw. NYC Smoke-Free, a program of Public Health Solutions, works to protect the health of New Yorkers though tobacco control policy, advocacy and education. They partner with community members, organizations, legislators and health advocates to support local efforts to end the devastating tobacco epidemic throughout NYC. NYC Smoke-Free believes that every NYC resident has the right to breathe clean, smoke-free air where they live, work and play.
We are thrilled that CrossFit South Brooklyn has signed a tobacco-free policy for its entrances on Degraw Street. By doing so, CFSB is protecting athletes, coaches and employees from exposure to toxic secondhandsmoke, reducing cigarette butt litter, and showcasing its commitment to public health. Adopting smoke-free protections will help to denormalize tobacco use – still the number one cause of preventable death in NYC and beyond.
Fight Gone Bad Fundraising Update (T-3 Days!)
We've passed our $15,000 fundraising goal for Brooklyn Community Foundation and are up to $16,120, but don't stop now! Every dollar we raise will benefit great local programs. Learn more about the Brooklyn Community Foundation and all the great work they've done. They support a variety of artistic, agricultural, environmental, social, and educational programs helping people of all ages. No doubt there are several programs they've helped that you identify with.
As if that weren't incentive enough, our top team and individual fundraisers will win prizes from our generous sponsors: Fleisher's, Afro Brutality, Ho'Bra, Lululemon, Dinosaur BBQ, Left Bank restaurant, Brooklyn Fencing, Olympia Wine Bar, and Olivier restaurant.
Congrats to those teams and individually topping our leaderboards on CrowdRise! Below are our top fundraisers from both the individual and team divisions (as of 8:30pm Tuesday night):
Top Five Teams:
- He Man and the Masters of the Universe: $2,915
- The Gowanus Superfunders: $2,285
- Bring It On Fleek!: $2,080
- Posterior Chain Gang: $1,240
- Victorious Secret: $1,115
Top Five Individuals:
- Charles S.: $2,755
- Jay R.: $1,150
- Scott M.: $1,080
- Mike I.: $850
- Richard G.: $775
Send a last-minute email to your friends and family! Maybe something like this?
Dear ______ [insert name],
I know you probably think I'm bananas for doing CrossFit, but I love it so much—largely because my gym, CrossFit South Brooklyn, is so freaking awesome and doesn't just care about getting "swole" (defined by the Urban Dictionary as the state of being very muscular and/or buff and in good shape), but we also care about helping our neighbors in Brooklyn.
That's why I need your help! Through this fun competition we're doing on Saturday, we're raising money for a local organization called Brooklyn Community Foundation. BCF supports tons of great and important programs in Brooklyn.
Donate here, and I promise to send you a photo of me drenched in sweat after I crush this workout on Saturday. Also, I'll love you forever!
XXOO _______ [your name]
Yesterday's Whiteboard: Rest Day
Is Innate Talent a Myth? Scientific American
Feeling Like You're on a Team at Work Is So Deeply Good for You NY Mag