Work Up To A Heavy Single
Goal is to go a bit heavier than last week’s doubles.
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(e4/4) compare to 5.12.12
Rope Climbing 101
Wear long socks or pants today!!
Did you get to the top?
When Lauren B started with us she couldn’t do a single push-up, let alone a chin-up. Yesterday, she got 3!
Cooks Needed For Murph!
Do you know how to operate a grill? We’re looking for grill masters and masterettes to help cook some steaks and burgers for Murph Day. We’ll provide all the meat/charcoal etc we just need 2-3 people to help cook. The gym has one grill in house (Thanks JR!) but wouldn’t mind running two grills at a time.. CrossFitters tend to enjoy their meat. So if you’ve got a grill and/or would like to lend a hand cooking, please email Christian (AT) CrossFitSouthBrooklyn.com
Mark your calendars! Memorial Day Murph is happening on Monday, May 28th. As always, we’ll be doing “Murph” and then finishing off with some Beers and BBQ! What’s “Murph” you ask?
Memorial Day is a special holiday where we honor and remember the men and women who died while serving our military. Today’s workout was one of Michael Murphy’s favorite WODs which he called “Body Armor”. Each year we come together to do this workout and celebrate those who have given the ultimate sacrafice for our country as well as recognizing those still with us who continue to serve. CFSBK would especially like to thank members from our gym who serve in the armed forces and related fields. Your efforts are appreciated and respected, this workout is for you!
The gym will open at 9:00AM and we will be starting the first heat of folks exactly at 9:30AM. We’ll be starting new heats of up to 20 people every 45 minutes and recommend that you arrive 15 minutes early for whichever heat you’d like so that you can warm-up and do any movement prep you’d like. The last heat will run at 11:45AM so make sure you’re here before then if you want to complete Murph.
There will be a number of movement and scaling options available so whatever your level of fitness is we’ll find the appropriate challenge.
The BBQ itself will start by 12PM. If you can, please bring a side dish or some beverages so that everyone can eat their fill. Post side dish or beverage you’re bringing to comments.
A Day In The Life with Rich Froning Jr. CrossFit