Snatch
Performance
Snatch 1RM
Warm up and build to a 1RM for the day.
Fitness
Snatch Deadlift + Mid-Hang Snatch + Overhead Squat
If you’re newer to the lift, build to a heavy load for the day on the complex.
Post loads to comments.
Exposure 8 of 8
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Every Minute on the Minute x 10:
10 Russian Kettlebell Swings, as heavy as possible
Forearm Plank the remainder of the minute
If the Kettlebell Swings take you 20 seconds, hold a plank for 40 seconds before popping back up for the next 10 Swings.
Post work to comments.
Coach Callie demos an arm bar escape with Carlos at our Sunday Brazilian Jiu Jitsu class
Today’s Schedule
Today we’re 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:
- 11am CrossFit Kids is cancelled.
- We will not be able to offer Open Gym hours outside the usual 6 to 8pm.
Our front desk staff will be at 608 Degraw. Please check in for all classes there!
THIS FRIDAY: 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.
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PSA: You Have a Second Brain Deep in Your Butt Mel
Injury Prehab with Natural Movement Breaking Muscle
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