Partner WOD
In teams of 2 with one partner working at a time, alternate full rounds of…
AMRAP 6 Minutes:
8 Power Cleans 115/80
8 Wall Balls 20/10, 14/9
Rest 4 minutes, then…
AMRAP 8 Minutes:
4 Power Cleans 165/115
8 Wall Balls 20/10, 14/9
Rest 4 minutes, then…
AMRAP 10 Minutes:
2 Power Cleans 205/135
8 Wall Balls 20/10, 14/9
The Power Cleans should begin on the light side and get progressively heavier through each workout, ending with a load that’s heavy for you. Scale the prescribed loads as needed.
Post rounds, reps, Rx, and partner to comments.
Here is our Next Level Weightlifting Club coach Frank M. Snatching 140 kg (308 lb). Frankie is lifting in The American Open Series 2 this Sunday. Frank will compete as a 94kg in the A Session, which can be viewed online. Good luck, Coach Frankie!
Weekend Schedule Changes
Today, 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:
- On Saturday, the 28th, the following classes are cancelled: 8am Strong Fit, 9am CrossFit group class, 10am Short Circuit, and 11am Anti-Gravity Strength.
- On Sunday, the 29th, 11am CrossFit Kids is cancelled.
- We will not be able to offer Open Gym hours outside the usual 2 to 4pm on Saturday and 6 to 8pm on Sunday.
Our front desk staff will be at 608 Degraw both days. Please check in for all classes there!
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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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