5×85% (no rep out)
Post Loads to comments.
Row 700m Then:
3 Rounds of:
7 Dumbbell Hang Power Snatches Right Arm
7 Dumbbell Overhead Squats, Right Arm
7 Dumbbell Hang Power Snatches Left Arm
7 Dumbbell Overhead Squats, Left Arm
Post time and load to comments.
Hail To the Queen
Calling all Hail to the Queen Ladies! You all should have received an email from Crossfit Queens describing the movements that will be used during this event. Though we don’t know the exact WODs we do know to expect burpees, double unders, handstand pushups, jerks, kettlebell snatch/swing, pullups and wallballs! If you signed up, please contact Coach Jess Fox at Jessica<AT>CrossFitSouthBrooklyn.com… She’ll be coordinating a Comp-prep to go over the movements and related scaling options as well as talk strategy.
CFSBK Paleo Potluck On The 21st
Calling all carnivores, omnivores, cavepersons, and their Paleo Phriends! On January 21st, at 6PM, Crossfit South Brooklyn will be hosting our 2012 CFSBK Community Paleo Potluck to kick off our Paleo Challenge!
(Yes, we understand that the Paleo Challenge started 3 weeks before the Potluck. The Management wanted to make sure everyone had gotten over their Carb Flu, Sugar-Free Funk, and other general maladies, so that we all had enough energy to rock out with our Groks out.)
This will be an awesome opportunity to hang out, socialize, and share recipes and strategies. Everyone is asked to bring some sort of dish, limited only by your creativity and payload of your pickup truck. You’ve got a pickup truck, right?
To get started, if anyone can volunteer for set-up/breakdown, has extra tables, chairs, extension cords, or the ability to cut ice sculpture likenesses of the coaches, please email david<AT>crossfitsouthbrooklyn.com.
Please post in the event page comments both to RSVP (include guests) and to say what dish they are bringing so we don’t have overlaps. It’s first come first served on the dishes (I call Ants on an Almond Log!) so post early, but don’t post often- comments should be limited to dishes and headcounts, we’ve got a whole gym blog for normal tangential gym banter. Remember, if you are bringing hot food you will need a crock pot, hot plate, or some other way to keep it warm.
Also, Aerosmith will be playing. See you there!
Garlic Shrimp and Tomato Slices Brooklyn Paleo
Chicken and Mushroom Sauce Brooklyn Paleo
Switching to the Paleo Diet, 10 Tips to Make it Work Brooklyn Paleo