Fitness: Work up to a heavy 3×5 Front Squat,
5-10lbs heavier than the previous FSQ exposure
Performance: Work up to a heavy triple on the Front squat
Perform about 6-7 total sets. After your heavy triple drop to 85% for 5-10 reps. No Failing
Post loads to comments.
Conjucage exposure 6/6 compare to 9.5.12
4 Rounds Not For Time:
15 Dumbbell Weighted Sit-Ups
130m Farmers Carry
There is a 15 minute cap to get this work done. If it’s raining outside you can sub a max hold deadhang instead of a farmer’s carry.
Richard Perry is a new intern at CFSBK. His certifications include Certified Strength and Conditioning Specialist, through the National Strength and Conditioning Association and a Performance Enhancement Specialist, through the National Academy of Sports Medicine. He will be completing his M.S. degree in Exercise Science with a Concentration in Strength and Conditioning and Sports Nutrition this fall. Throughout
his career, he has trained many different types of athletes, including professional MMA fighters, Thai boxers, and collegiate levels teams. Richard will be with us for 100H to fill his course requirements. Welcome, Rich!
Happy Birthday, Ashley F!
Hello CrossFit friends-
The Brooklyn Community Projects Series
We’ll regularly be showcasing some of the awesome projects that the BCP has funded right in our own backyards. Enjoy!
Description: Support for an Early Childhood Program which targets families with children birth – age 3 who are at risk of educational failure. The Program promotes engaged and responsive parenting, family literacy and early learning.
CFSBK is within $1000 of our $10K Goal!!