Every Minute On the Minute for 20 Minutes:
1 Hang Power Clean
The HPC’s for this workout should be heavy enough that you’ve got to really get tight and organized to perform them, but light enough that you maintain perfect form. If fatigue sets in to the point where you’re not pulling under fast enough or things start to get a little wonky, drop some weight. Your goal for today is and SPEED and CONSISTENCY on the HPCs. If you miss a rep you can’t attempt the weight again until the following round. If you miss 2 reps in a row you need to decrease the weight at least 10 lbs. Pick a burpee rep scheme that will allow you to complete all the work before the :30 mark.
Watch this video to see the kind of tempo we’re looking for.
Post loads and experience to comments.
Check out “Jefff” performing a sub-7 minute Double Half Jackie! Jeff F follows our programming remotely from his garage in Canada. How cool is that?!
Congrats Team SBK!
Team SBK took first place at yesterday’s Subway Series event at CF Long Island City. Click this link to see how all 22 of our athletes did. Hooray! 2 events down, 2 to go including the final event at CFSBK. Lets keep up the strong showing at these events and see if we can’t take home 1st overall this year. We’re ever MORE excited about all the people who have come out to participate and the first time competitors, you guys are awesome!
Meet The Farmer This Wednesday at SBK
Interested in joining the CFSBK CSA? This Wednesday at 6pm farmer’s Jerry and Andy will come by to talk about the program and give you a personal insight into where your food is coming from. This is a great opportunity to get involved in the slow food movement and support local sustainable agriculture! If you’d like to come by and meet them please RSVP to Margie(AT)CrossFitSouthBrooklyn.com so we can guage interest and make sure theres enough room. To read more about the CFSBK CSA program, click here.
Picnic Next Week!
Next Sunday CFSBK is going out for a community picnic and a little optional football. Treat yourself, your friends and/or family to a day in the park. Catch up with gym friends and meet new folks all while getting a healthy dosage of vitamin D. All are invited and encouraged to go! We’re going to assume anyone who doesnt come out for this either hates America or is allergic to fun.
“Rebuilding Your Life Through CrossFit”
Nancy Raineri is 64 years old and has struggled with alcoholism for more than 20 years. She remains sober now thanks in part to CrossFit Sonora Sports and Fitness Center in Sonora, Calif.