Every Minute, On The Minute, For 12 Minutes
Loading for today is 50% of your best triple from the 3RM on Crush Week. Otherwise, use your heaviest triple from the last cycle. This weight should be light enough that you can explode out of the hole. We’re training speed strength here, not heavy and slow.
Post loads to comments.
2 Rounds Not For Time
30 Reverse Alternating Lunges (15e)
15 Log Roll V-Ups
Registration for Subway Series Event 4 is Live!
The much anticipated finale of The 2011 CF Subway Series is this Saturday at CFSBK. Competitors from local gyms will go head to head in the CrossFit benchmark, “Fran”. We can’t wait to see a huge showing of CFSBK competitors and spectators at this event. Currently we’re tied for 1st place with CrossFit Virtuosity, whoever takes this event takes the whole series!
We’ll need some hands on deck for this Saturday to help with registration, equipment set up and score keeping. If you’re available this Saturday, please email Christian(AT)CrossFitSouthBrooklyn.com. Thanks!
Attention All Fight Gone Bad Team Captains
Please email David(at)CrossFitSouthBrooklyn with your team name and where everyone on your team will be starting the workout. Please get at us no later than this Friday with your team information. We’ll need it to form heats which we’ll publish early next week.
Upcoming Strength Cycles
Coach Jeremy’s A cycle is sold out but we’ve still got room left in the B and C cycles as well as the Strength Intensive Continuing ED programming with both Coaches Margie and Jeremy. Get on it, strong people!
Do you have any suggestions for our next Beyond The Box Field Trip?
Handstand Virtuosity CrossFit Journal Preview
Touchdown CrossFit with Knowshon Moreno CrossFit Journal Preview
The Science of Practical Application Whole9
Lamb Burgers with Pistachio Pesto CrossFit Invictus