Tempo Back Squat (20X1)
3 x 6
Heavier than Week 4’s 3 x 8
Post loads to comments.
Exposure 6 of 8
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For Time:
80 Wall Balls 20/10, 14/9
60 Calorie Row
40 Burpees
Can you do an unbroken set of 80 Wall Balls? How far can you go?
Post time and Rx to comments.
Welcome, Coach Keith!
By David Osorio
I’m happy to announce that Keith Van Wickler will be coming on to our coaching staff part time! Keith has been interested in being a part of the CFSBK team since before he stepped in to help out the recent coverage block and will now be on the coaching schedule on Tuesdays, Wednesdays, and Saturdays. Let’s give him an official welcome in the comments!
Growing up as an athlete in Oceanside on Long Island, Keith got an early start in coaching helping out with local youth sports and camps. He began focusing on fitness while training for rugby with powerlifting and eventually used a methodology similar to CrossFit before heading to Australia for a season. After a few injuries, Keith began CrossFit officially in 2010 while pursuing his Masters degree in Physical Education and began coaching at CrossFit Buffalo in 2011.
This Friday: Movie Night!
Yesterday’s Results Board: Rest Day
The Solution is Simple, But Hard CrossFit Journal (video)
Team Metcon
In teams of 3, alternate full rounds to complete 6 rounds each (18 total) for time of:
200m Run
15 Wall Balls 20/10, 14/9
10 Deadlifts 225/155
The Deadlift should be a medium weight for you. The goal is to complete the triplet fast and unbroken on each round.
Post time, Rx, and partner to comments.
TODAY: The Subway Series at CFSBK
Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the seventh annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year! The 3rd event of the year will take place right here at CFSBK. The action kicks off today at 12pm.
As a result, we’ll be running on a modified schedule today.Morning classes will run on the usual schedule, but everything from 11am onward is cancelled (i.e., 10am classes are the last of the day). Come for group class or Short Circuit in the morning, stay to watch your fellow CFSBKers throw down in the afternoon!
Also, please note that the Brooklyn Rock’n’Roll Run is happening nearby today, which may result in street and subway closures. Give yourself extra time to get to the gym!
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Yesterday’s Results Board: Rest Day
Strength Is Money in the Bank Starting Strength
Have We Been Building Chairs all Wrong? Smithsonian