Power Snatch
3-3-3-3-3
(E1/4) L1/2 Sets Across
Post loads to comments.
compare to 2.22.10
Warm-Up
3 Rounds NFT of:
6 Forward Rolls
3 Sotts Presses, 3 Snatch Balances, 3 Overhead Squats
6 High Box Jumps
Assistance Work
Snatch Pulls 3×3
Jess F on last week's barbell complex WOD
Announcing the Active Recovery Class at CFSBK
This class is designed to give your muscles and mind a rest. For an hour you'll be guided through a combination of yoga, soft tissue work, flexibility techniques and traditional calisthenics. Perfect as a rest day for the heavy hitters or as a light days work for beginners and those of us somewhere in the middle. This class is also great for non-CrossFitters who could use a little soft tissue love.
Date: Tuesdays at 8pm
Price: $20 drop-in rate or 1 class on your CFSBK punch card
*Participants are encouraged to bring their own yoga mat. If you don't own one, never fear…we've got some mat space for you to flex, bend, and relax on.
Rest Day Open Gym
We're starting an "open gym" format on rest days at CFSBK. This gives our members an opportunity to make-up a previous workout or spend some dedicated time on a personal weakness. Due to the technical nature of the Power Snatch, Tuesdays will also include led O-Lifting work starting at 5pm and 6pm.
When you come into the gym, you'll see a posted warm-up and the previous and following day's workouts.
*All members must clear what they plan on doing with the staffed coaches before beginning to train.
Tuesdays:
5pm Power Snatch or Open Gym
6pm Power Snatch or Open Gym
7pm Open Gym until 8pm.
Fridays:
5:30-7:30 Open Gym
Post thoughts and questions to comments.
“Cindy”
As many rounds as possible in 20 minutes of:
5 Pull-ups
10 Push-Ups
15 Squats
Post rounds and Rx to comments.
compare to 8.05.09
Assistance Work
Windmills
Brian D christens one of our new platforms
Thanks to Jeremy, Yoon, Brian, Xuan Mai, Shane, Paul and Becca for lending a hand with the platform construction
Happy Birthday, Erik K!
Front Squat
3-3-3-3-3
(E1/4) L1 Sets Across L2 Max Effort
Post Loads to comments.
For Time:
42 Double-Unders
21 Dumbbell Thrusters
30 Double-Unders
15 Dumbbell Thrusters
18 Double-Unders
9 Dumbbell Thrusters
9 Double-Unders
6 Dumbbell Thrusters
DB's are 40lbs for men and 25lbs for women.
Post Rx and time to comments.
Front Squat Good/Bad Bi Panel CrossFit
Remember that there is no CrossFit Group class today at 10am. Classes at 8am, 9am, 11am and 12pm are on as usual.
Yoon, Xuan Mai and Jeremy will be building two Olympic Lifting platforms today after classes. Get stoked!
Our Volusion Store now accepts American Express. If you'd like to change your credit card please log on to the store and choose the "Edit Credit/Debit Card" option under "My Account".
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Paleontologists: "We've Been Looking At Dinosaurs Upside Down The Onion
“Rest Day”
Paulie S and Rip
Here are the following three movements for our upcoming cycle!
Squat Variant: Front Squat
Pull: Power Snatch
Upper Body: Push Jerk
Skill: Back Lever
Please note that we'll be holding three classes (Foundations, Strength and Brooklyn Tri Club) on Mondays at 8pm and will need the entire gym floor.
Check out Gabrus on CrossFit Football!