Athletes will use ~70% of your projected 1RM for the Total
Rack walk out at 105% of your predicted 1RM.
Rack the bar on your back, walk it out, and hold for 3-5 seconds once stabilized. Walk it back in and rack it. Know that you are strong enough to squat it.
Post loads and predicted 1RMs to comments.
AMRAP 10 Minutes:
15 Snatch 95/65
10 Knees to Elbow
Post rounds and RX to comments.
Coach Margie Squats 192.5 (PR)!!
CF Hoboken Winter Challenge is this Weekend!
CFSBK will be sending athletes to compete once again in the CrossFit Hoboken Winter Challenge. Good luck team, SBK!
Team CrossFit South Brooklyn
Best of luck to our competitive team! Check out the 4 WODs they’ll be competing at HERE!
Rowing and Muscle-up Workshops this Weekend
Coaches Nick and Noah are hosting workshops to help you develop your skills on the erg and on the rings. There is a sign-up sheet for Noah’s Muscle-up Workshop on the community board at the gym. The class is Saturday 12/10 at 1:30pm and costs $10. There is a buy-in for participation of 3 unbroken chest to bar pull-ups and 3 ring dips.
Nick’s rowing workshop will focus on the Recovery stroke. Join Nick to find out how to improve your recovery for a more effective and efficient stroke. Nick’s class is Sunday 12/11 at 1pm. Contact Nick nick [at] crossfitsouthbrooklyn [dot] com if you’re interested in participating!
Want to Climb Kilamanjaro AND Help Kids Get an Education?
Child Education International is hosting a week long climb of Mt. Kilimanjaro to help raise funds for schools in Asia and Africa. The trip is scheduled for February 2012. If you’re interested in finding out more information check HERE.