Stroke-Rate Pyramid
3 min. at 18-20 S/M
2 min. at 24-26 S/M
1 min. at 28-32 S/M
2 min. at 24-26 S/M
3 min. at 18-20 S/M

*Full pressure for 11 min. – The intention of this workout is to feel what full pressure feels like at
the different ratings. As you come back down in stroke rate for the
last 5 min., be sure to mirror the same splits you had for the first 5
min.
Remember: This is full pressure for 11 min., so pace yourself accordingly.

Free-standing Handstand Practice

Thus begins back-off week.  Programming will be focused on increased skill and technique work as well as an increased emphasis on mobility and recovery.  In case you missed it, here is the original write-up on back-off weeks.  Our regularly scheduled programming will resume on Saturday.

Smile, it's your birthday!

Happy Birthday Steph W!

For time:
30 Clean and Jerks 135/95

Post time and weight to comments.
compare to 1.31.10

Monday begins back-off week! During the upcoming week we'll be increasing our focus on skill/technique development, dynamic mobility, foam rolling and general maintenance before heading into another month of action-packed programming. 

Accessory Work:
DIY Foam Rolling/Lacrosse Ball Soft Tissue Work
*Use this as an opportunity to get a head-start on back-off week!

Trippy.

The Power Clean Againfaster.com
Man Grace Crossfit.com

3×5 or 5×1
(E8/8) Sets Across or Max Effort

As the majority of members did not Squat on Wednesday we've added this last exposure of Back Squat.  If you did squat on Wednesday you luck out and get an 9th exposure for free!

Post loads to comments.
compare to 6.2.10 and/or 5.29.10

4 Rounds NFT of:
10 PVC Sit-ups
10 Dislocate Lunges/leg
10 KB Romanian Deadlift

Juliana on the prowl at the NEQ

The Truth About Tennis Elbow EricCressy.com
The Standing Long Jump TopEndSports.com

Collette Renews her NRA Membership.

Check out the feature on CrossFit South Brooklyn on Brooklyn Independent Television's HealthBeat!

A huge thanks to everyone who did such a great job representing our gym and community!
Thanks to Fred Brown and Michael Chiltern for doing a great job on the piece and for Brooklyn Independent
Television, a community media program of BRIC Arts | Media | Bklyn for providing the clip.

Long-time member Ashley F. is headed into surgery today for a torn MCL sustained during a soccer game.  We wish him a speedy recovery!

Best of luck to the Levavi brothers, Zev & Ruvin whose team made to the finals in their hockey league!  They play next week for the championship!

We're coming up to the first weekend of the June Paleo Challenge!
How've the first few days treated you?  What culinary delights do you have lined up for the weekend? 

7 Rounds for time of:
7 Power Cleans 135/95
7 Burpees

Weighted Chin-Ups
3×3

Post loads to comments.

(E4/4) L1 Sets Across/L2 Max Effort
compare to 5.27.10

Unbreakable.

On Wednesday afternoon, David was involved in car/bike accident and sustained a broken collar bone.  Fortunately David is otherwise doing fine and is resting at home with family.  We all wish David a speedy and full recovery. 

Note: All group classes will continue running as normal and we will maintain our full schedule in David's absence. 

Post well-wishes to comments.