CFSBK rings and gymnastics coach Ken H. getting his climb on in Rumney, NH
This Week at CFSBK in Review
1. We’re running on a slightly modified schedule this weekend as we host a Barbell Medicine seminar at 597. Go to our Schedule page to see what’s happening.
2. Check out fresh photo sets from the Prospect Park potluck and Sunday’s Brazilian Jiu Jitsu class with Coach Callie!
3. We are organizing teams for Flex on the Beach, which goes down Saturday, September 15th in Long Beach. Early Bird pricing ends August 26th, so now is the time to sign up. This is a co-ed competition for teams of 4 (2M/2F) with Rx, Scaled and Masters divisions. Just add your details here and we’ll try to get you on a team for this fun event!
4. SAVE THE DATE: We’re hosting a cornhole tournament on Friday, August 3rd at 6:30pm.
5. Missing a prized (or even not-so-prized) possession? It might be in our most recent lost and found dump! Be sure to claim your stuff at the front desk before we donate it to CHIPS in a few weeks.
6. Coach David tattooed his neck for this video, so now you have to watch it. It’s a cool tip that will make your Front Rack position a little more comfortable!
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Yesterday’s Results Board: Clean and Jerk | Farmer Carry, Run
The Art of Chopping Wood The Players’ Tribune (video)
How to Watch the 2018 CrossFit Games BarBend
Squat / Step Up
Back Squat:
1-1-1
Front Squat:
1-1-1
Using a “slower down, faster up” tempo and no belt, traps or wraps. Work up to a 1RM for both the Back Squat and the Front Squat.
Active Life Front Rack Step-Up Test
Using 30% of your best Back Squat from earlier, perform a max rep set of Front Rack Step-Ups for each leg. Use a box that places your hip crease below your patella. Your score should be in the double digits and within +/- 3 reps between each leg.
Post loads to comments.
Exposure 8 of 8
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4 Rounds Not for Time:
8e Dumbbell 3-Point Rows (build to a heavy set)
15-30 Second Ring Support
Scale to a :30 Prone Ring Support for those that can’t do a mature hold.
Post work to comments.
Here’s Brian D. and family representing CFSBK at The Gunks. Going somewhere cool this summer? Be sure to send photos of yourself repping CFSBK at said locale to Josh [at] CrossFitSouthBrooklyn.com!
Friday, August 3rd: CFSBK Cornhole Tournament
WHAT?
An evening of friendly cornhole competition. Haven’t played before? Don’t worry! It’s pretty simple, and this video explains everything. All are invited! Please leave a comment on the event page if you plan to participate. Teams (of 2) can declare beforehand, or we’ll pair you up at the tournament.
WHEN?
Friday, August 3rd at 6:30pm during Open Gym. We’ll have the cornhole boards set up periodically over the next few weeks so you can practice.
WEEKEND SCHEDULE CHANGES
This Saturday, July 28th and Sunday, July 29th, we are hosting a sold out Barbell Medicine Seminar at 597 Degraw. We’re mostly running on our normal schedule, with the exception of the following classes:
All classes will run out of 608 Degraw (except for those that usually meet in the Annex).
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Yesterday’s Results Board: Rest Day
Nude Man at Planet Fitness: It’s a “judgment free zone” USA Today
Decoding Cardio & Fixing Your Engine Athlete Daily