Complete 1 rep every minute for on the minute for 15 Minutes
Add weight at the 6th and 11th reps, if approriate.
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With a partner complete the following for time:
100 Wall Ball 20/14
100 Supine Ring Rows
*All Wall Ball shots must be completed before moving on to the Supine Ring Rows.
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Congrats to Melon W. on her first strict chin-up!
Attention all carnivores! Herondale Farm has put together two more meat shares and a chicken share for the coming months! The next one will run from January to May and is mixed meat. Chicken will start up again in June.
For those of you wishing to continue having the tasty goodness delivered to you, please sign up! And for those of you who have jealously inspected everyone’s meat over the past few months, now’s your chance to get in on the action!
The key is for us to have enough members to make it worth the farm’s while. We had roughly 42 members between meat and chicken last time, so let’s try to match or exceed that number.
Questions? Email Margie(at)crossfitsouthbrooklyn.com or info(at)herondalefarm.com
Authors of The Perfect Health Diet speaking at CFNYC
Paul and Shou-Ching Jaminet, authors of the “The Perfect Health Diet” will be giving speaking at CrossFit NYC on Saturday, November 19th from 12pm-2:30pm. Paul and his wife Shou-Ching will discuss “evolutionary evidence for the optimal diet, factors that can impair health or sabotage fitness, and lifestyle and dietary steps to overcome those factors, with a special focus on a few bottlenecks to fitness that may commonly be overlooked by Paleo or CrossFit adherents.”
To find out more about Paul and the event which is being co-sponsored by John Durant and the Paleo NYC crew and costs $15. To find out all the deets and register click HERE.
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