Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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Kevin is “feeling it”

New CFSBK Shirt by John C!
Permission to Fail
Eat This! (again!)

4 Rounds for time of:
12 Push Jerks, 95lbs, 65 lbs
50 Squats

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Accessory work:
3 Rounds of:
Max Strict Pull-Ups
Rest 3 Minutes

Brandy

Physical Subculture
The Joys of Shingles

4 Rounds for time of:

Max Rounds in 20 Minutes of:
10 Dumbbell Thrusters
Bear Crawl Across the Lyceum 40′
5 Pull-ups
Bear Crawl Across the Lyceum 40′

Skill work:
C2 Rowing!

Get wet, stay dry.

Donations:
Thank you to everyone who has contributed equipment and resources to CFSBK.  Whether they’re permanent or temporary donations, they have enhanced the program and impacted the entire community. Some tools we’re using that were donated include:
Rings, Dumbbells, 20″ Box, Kettlebells, Weighted Vest, Medicine Balls, First Aid kit, Camera, Foam Rollers, Disinfectant, Jump ropes and countless other kind gestures.

Thank again, everyone!

1-1-1-1-1-1-1

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If you’re feeling a little wiped from yesterday’s Filthy, focus on dialing in your clean technique.

Adam

FOUNDATIONS CYCLE 5:

We’re proud to FINALLY announce our next General Foundation’s Cycle!  Starting in August all athletes interested in training at CFSBK will have to either take a General Foundations cycle, Private Foundations cycle or the equivalent in Personal Training. This filtration method will ensure that everyone who walks into a group class has had qualified training on all the movements and will not require intensive personal attention.  We listened to your feedback and expanded the class to 2 days a week for 4 weeks and increased the required readings and homework assignments.

There will be an early bird special of 200$ for the next cycle if you register before August 7th.  Once the early registration period ends the cost will increase to 240$

Foundations Cycle 5 will meet Thursdays at 8pm and Sundays at 1pm on the following dates:
8/21, 8/24, 8/28, 8/31, 9/4, 9/7, 9/11, 9/14

Please email David to confirm your spot today!
David@CrossFitSouthBrooklyn.com