Fitness: Hang Snatch Pull + Hang Power Snatch
Performance: Snatch Deadlift (with a pause at the knee) + Touch and Go Squat Snatch
Take 15 minutes to work up to a moderately heavy load on today’s complexes. See if you can meet last week’s numbers or surpass them with good form.
High Bar Back Squat
Fitness: 3×8 Across
Add 2.5-5lbs from exposure 2
Performance Heavy 5
Try to beat last week’s heavy 8 by 5-10lbs.
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Choose one to perform:
1 Mile run
8 Minutes of Kipping Pull-Up Practice
The buy in for kipping pull-up practice is 5 strict pull-ups for the guys and 3 strict pull-ups for the ladies.
- Dont forget that the gym will be closed on Friday night and all day Saturday and Sunday, including Sunday night Open Gym. Please check out the alternative events we’re hosting, Track workout on Saturday and Flag Football and picnic on Sunday
- For those who already came on Thursday and will also attend Friday’s group classes, we will have a special floater WOD on tap for you so come on down.
Lost and Found Pictures
This is a repost from September of last years Athelte of the Month which was the entire community. While we have a new September AOM going live soon, we thought this sentiment still seemed appropriate!
September brings out the best AOM yet, our entire community! We coaches would like to honor you all, and this is the forum to do it in. You come to Degraw street from near and far, even spending up to an hour on a bike or a subway car to train with us. You come to us early in the morning before work or school, you make time in your lunch hours to WOD with us, and you even make it in in the evening after a long day spent at a desk or caring for kids. You do ‘shifts’ at the gym, caring for your children while your spouse gets their WOD on. You’re willing to hold someone else’s kid so that their mom or dad can finish up at the end of a class. You make time for not just the fitness aspect of CFSBK but you also put in hours and energy to volunteer at events both in-house and on the road. You do your best to learn the names of the people who are squatting and skipping rope next to you. You cheer, hoot, and holler encouragement at your people. SBKers are YOUR people…You lift hard, you row hard, and you push yourself and everyone around you to be better. You are coachable. You are humble, and eager to help a new member feel right at home. You travel and visit CrossFit gyms around the country and world at large and represent South Brooklyn well. You are proud, if not even a little conceited, that you work out at CrossFit South Brooklyn. You bring your dogs into the gym so the dog-less among you can get a little canine love in the form of a belly rub or a lower leg tongue bath. You socialize outside of the gym with other SBKers and know how to show love the Brooklyn way, whether or not you were born here. Most of all, you ‘get it’. You are not selfish and you love to see people do well, which is a big part of why we do well.
Thanks to all you special people who make CFSBK what it is and are part of our team. It doesn’t exist without you.