Happy Birthday, Leslie O
Reminder that there are no Group Classes, Teaser Class or Active Recovery this weekend due to the CrossFit Gymnastics Certification.
Park WOD Tomorrow
For those of you not participating in the CrossFit Gymnastics Course this weekend, we’ve organized a track workout at Red Hook Track which will be led by Mike M and McDowell M. Folks will meet at 10:30am, do some led warm-ups and then get into the following workout:
Each for time
Rest 1-3 times as long as your previous effort, as needed.
All are welcome and encouraged to come. If you can’t make it out, you can always Mobility WOD then perform a home based workout like the one below. A special challenge would be to get a non-CrossFitter to do it with you!
5 Rounds of:
20 Hollow Rocks
6 Wall Walks (with or without a push-up at the bottom or top)
Announcing the Tough Tits Day Powerlifting Meet!
We are hosting our first powerlifting meet and it’s for girls only!
What: 3 attempts at a 1 rep max of Backsquat, Bench Press and Deadlift
When: December 17 at 2pm
Who: SBK women who have been attending group classes for at least 3 months
How much: $20. Includes participation and a bench press/rules clinic with Margie on December 1 at 8pm.
Registration deadline is December 10, 2011
Each woman will have 3 attempts to hit a max single in Squat, Bench and Deadlift, in that order. All lifters will make their attempts in each lift before moving to the next.
First, second and third place winners will be awarded in each weight class based on total combined weight of best lifts.
There will be 3 weight classes:
- Under 135
- Over 160
In the event of a tie, lowest weight wins.
Information regarding rules and logistics of the meet will be emailed upon registration.
Questions? Contact Margie at crossfitsouthbrooklyn dot com
The Most Important MWOD Ever: Slow Death By Text Mobility WOD
Heavy: A Response Margie Lempert
Getting Ready to Squat Margie Lempert