3-3-3-3-3

Post loads to comments
compare to 6.17.09

Accessory Work
Choose your weakest Fight Gone Bad movement and do some focus training on it. Here are some options:
Technique Phase: Practice the movement in a fatigue free environment.  Make every rep perfect.
Consistency Phase: See if you can do 15-25 reps while maintaining consistent technique. If form breaks down, take a break.
Intensity Phase: Perform 3-5 one minute pressure tests for max reps. Either rest as needed between attempts or set a rest interval.

Emily thought her pull-ups were about 25 lbs too light.

Check out the first month of Erg workouts on the CFSBK Rowing Team Page. This page can be accessed from now on under the C.R.A.S.H.-B's link under the "Upcoming Events" tab.

Alternating Rep rounds for time of:

42-30-18 Double Unders

21-15-9 Pull-up

Accessory Work
WU: 3 Rounds NFT
15 Dumbbell Thrusters
200m Run

Ben and Jeremy, 200m Sprints

Read the short article, "Tell Your Kids It's Okay to Fight" in the CFK Journal* and post thoughts to comments.
__________________
South Brooklyn on CrossFit Kids
Free CrossFit Kids Journal*
CrossFit Kids Preschoo Class Video

5 Rounds of:
7 sets of the complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest as needed between rounds

Post loads to comments.
Compare to 3.29.09

Accessory Work
DIY Foam Roll

Untitled

There is no Teaser Class today

CFSBK Equipment Inventory, circa 9/07

If we started an additional 5pm Level 1 class, would you come?

There is NO TEASER CLASS tomorrow due to a couple of our coaches being away for the weekend

__________________________
Our thoughts are with everyone affected by the tragic events of 9/11/01.  Thank you to all the brave service men and women working to keep our country and communities safe every single day.

3-3-3-3-3

Post loads to comments.
compare to 6.11.09
Suggested Back Off

Accessory Work
Foam Roll
WU: Clean Practice

No "Domping" here, Joe!!!

____________________
Rare and interesting Mental Disorder and Illnesses Nowthatsnifty