65%x5
75%x5
85%x5+
If you’re following a linear progression, add 2-10lbs as appropriate
Post loads to comments.
compare to 3.7.12 or 2.22.12
5 Rounds Not For Time of:
:30 Hollow Hold or Rocks
20 Unbroken Kettbell Swings
10 Overhead Reverse Lunges, 55/35
The Kettlebell Swing should just clear your head, these are not competition standard swings.
The lunges are 10 reps total, or 5 each leg. The load should feel heavy.
Not Your Average Gym
Go Team CFSBK!
As of right now CFSBK is ranked 61st in the North East Region out of 169 teams. We’re also sitting at 643rd place out of 1,788 worldwide. For a full report on all our athletes per workout, check out the Open Link at the bottom of the navigation bar on the left. Good luck to Team CFSBK as WOD 12.4 gets announced tonight!
New Group Training Rates Start Tomorrow
As detailed on 1/30/12’s post (copied below) we will be changing over to the new Group rates effective tomorrow. When your current contract is set to renew after the 15th you’ll be asked to switch over to the new recurring memberships. So if you usually get charged the 28th , on March 28th you’ll make the switch. If you’ve got any questions, or concerns, please contact David(at)CrossFitSouthBrooklyn.com
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CrossFit South Brooklyn will be implementing some increases in Group Class training rates that will take effect on March 15th. Since our humble beginnings under the F line back in 2007 CFSBK has never raised prices but due to increased overhead costs and substantial investments into our program, the time has come for a little bump. In the past 2 years alone our gym has grown exponentially and invested right back into the business to ensure a high quality experience for all our members. Firstly, we made the big plunge and moved into our current home here at Degraw Street as well as added 3 coaches (Jess, Noah and Josh) to our team. On top of that, we upgraded the website, acquired boat loads of new equipment, hired a nightly cleaning staff, increased the number of weekly classes, training options and are currently in the process of hiring HIRED (Jess Fox!) a full time office manager. Finally, we’ve spent thousands of dollars on staff education to ensure we can provide the best experience for everyone who walks through our doors.
We firmly believe that CFSBK is one of the best physical culture establishments in Brooklyn (and beyond!) and we can’t wait to take everyone along on our continued growth and development. We appreciate the commitment and the hard work everyone puts into their health and count ourselves lucky to be a part of your journey.
CrossFit Group Classes
Drop in
New Rate: $25 (+$5 per class)
10 Class Punch Card
New Rate: $200 (+$1.50 per class)
2xW Membership
New Rate: $175 (+$2 per class)
3xW Membership
New Rate $215 ($1.50 per class)
5xW Membership
New Rate: $230 (+$1 per class)
DISCOUNTS
We’re increasing our discounted membership rates from 10% to 15%. The following populations will be eligible for discounts:
+ Military/Armed Forces
+ NYPD and All State/Local/Federal Law Enforcement
+ FDNY
+ EMS
+ Students
+ Teachers* New!
All current memberships will stay active through March 15th at which point we’ll start transferring to the new prices. We’ll honor the current rates to your first charge after March 15, so if you get charged the 20th of each month, on March 20th you’ll be asked to switch over to the new contracts.
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7 Habits of Highly Effective Benchers T-Nation (WFS Version)
Nia Shanks: Lift Like A Girl
Body Types and Nutrient Ratio Recommendations
