Add 5-10 lbs to last week
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(E 4/8) Compare to 7.30.11
Back Roll to Candlestick 101
Burpee Broad Jump 101
3 Rounds NFT:
5 Candlestick to Pistol
40′ Burpee Broad Jump
Focus on sticking the landing on the Burpee Broad Jump
For those unable to pistol use the Roll to Candlestick as a scaling option
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Subway Series Event #1 is Here!
Event Number 1 of the 2011 Subway Series is today at CrossFit Virtuosity starting at 9am! The first event is a strongman event. Team SBK has team heading out to represent. Join us in wishing them good luck! Have a great time and kick some a$$!
Check the following link for detailed information on the event standards for today’s WODs.
If you’d like to participate in the next event which will be next Saturday starting at 9am at CrossFit Long Island City registration will open on Sunday and go through Midnight on Thursday. You can register right HERE! Registration is required and the event will have a cap and is expected to sell-out so sign-up early!
If you aren’t up for participating this go ’round that’s cool come on out to support Team SBK. Extra cool points for those who show up w/ face or body paint! See you there!!
All the News that’s Fit to Print
The SBK Newsletter is just about ready to go! Each month newsletter features a fresh article from Coach Fox as well keeps you up to date on all special events, schedule changes for that month. If you’re not getting it already email Info(AT)Crossfitsouthbrooklyn.com and we’ll get you on the list!
Skill Session 2: Kip Harder & Skill Session 3: Muscle-up with a Vengeance
If you missed Coach Noah’s kipping workshop on Thursday night don’t worry your pretty little head! Noah is hosting another kipping workshop this coming Thursday, August 11th at 8pm. There are four slots left in the class! Remember the buy-in for this class is 1 strict pull-up for the ladies and 3 strict pull-ups for the dude bros. If you’d like to attend email Noah(AT)Crossfitsouthbrooklyn.com to get in.
The enterprising Coach Noah is tucked away in the lab working on his third Skill Session dedicating to getting you that elusive muscle-up. More details to come but if you’re interested shoot Noah an email to let him know.
Who is representing Team SBK today in the subway series? Who is going out to cheer, yell and act in a way that would embarrass their mother?!
Backward Roll Progression GymnasticsWOD
A Skateboard’s Eye View of NYC Youtube