Stage 1: Relay Race
For 15 minutes, run as many alternating laps as possible with a partner around the block. Each full lap around the block is 1 point. There is a strict 15 minute cap after which we’ll transition to Stage 2.
Stage 2: Shoulder to Overhead
In 10 minutes, find a best shoulder to overhead. Partners have to alternate attempts and should work as a cohesive unit communicating weight changes and time management. Use the guide below to see what style you’ll be performing.
Performance: 1RM Push or Split Jerk
Fitness: 2RM Push Press, Make the intent to learn how to move heavy loads off your shoulders using your legs.
Post partner, points and best load overhead to comments.
Coaches McDowell and Josh do an afternoon WOD
Book Club Today
CFSBK Book Club Meeting at 5pm at Pacific Standard
CrossFit Total Today
Coach Jeremy’s Strength Cyclers will wrap up their 8 week cycle today at 1:00pm. The following lifters will be testing the last 8 weeks of training as they attempt 1RMs in the Back Squat, Press and Deadlift. All are welcome to come by and cheer on the lifters. Rumor has it we’ll be seeing our Back Squat leaderboard change up after today!
C.R.A.S.H-B’s Info Session Today
Is the erg your friend, or your enemy? Either way, compete at the world’s biggest indoor rowing competition, CRASH-Bs, in late February, and make the erg your bitch – or at least your frenemy. Coach Nick is going to train athletes from now through CRASH-Bs using a program modeled on his training for the Olympic Team. Participants will learn proper technique and race prep strategies, and improve their stamina. If you’re interested, join Nick for a brief meeting this today at 1:15 to learn more. RSVP to nick [at] crossfitsouthbrooklyn [dot] org, or just show up!