Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps and Rx from all 32 intervals to comments.
We are ONLY holding 8am, 9am and 10am Group Classes today
We’d like you to meet Albert William “Billy” Forsythe, born 11/3/13 at 6:35 am. Born to two CFSBKers and delivered by another, midwife extraordinaire Jessica Goldman. Now an advanced three weeks old, Billy is already tired out from his PRing with his barbell rattle.
CFSBK is Thankful for you!
We’ve posted this as an athlete of the month article however the language and sentiment keeps being appropriate! 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.
What is one thing your’e thankful for and where do you find yourself on Thanksgiving/Hanukkah today?
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