Fitness: 3 x 5 Linear Progression
Add 2.5 to 5 lbs to last week. If there’s still time on the clock then do an additional set.
Performance: 77.5% x 6 x 5
Rest two minutes between sets.
Post loads to comments.
In teams of 3 with one partner working at a time, complete the following for time:
150 Wall Ball 20/10, 14/9
150 Deadlift 225/155
Post Rx and time to comments.
News and Notes
- Our WaggyTail Dog Adoption fair on Saturday was a huge success! In addition to everyone freaking out about the rampant cuteness, at least one dog was adopted and a few are now being fostered in CFSBK homes. Thanks to everyone who helped make this event a success. If you’re having second thoughts and really need a sweet dog in your home, learn more HERE.
- CFSBK’s softball team, the Calaveras, have a rare Monday night appearance on the Red Hook softball field. Head over there at 6:15 to enjoy the sunset and cheer them on.
- There’s a new post over on Inside the Affiliate, called “Playing Nice and Pulling Your Weight: How to Work With Another Coach,” about how our coaches work in tandem during group classes. Check it out, share it with your CrossFit friends!
- Happy birthday, Emily I.!
Have You Signed Up for the Subway Series Yet?
Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the 2014 Subway Series! All NYC affiliates are invited to participate and the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year. We’re mixing things up a little this year, and making this a team competition. Each box will field one 4-person competition team, and any number of additional 3-person open teams. There will be TWO winners this year, a competition series winner, and an open series winner. For more details, check out our post last week.
If you are interested in participating in the Subway Series either as a member of the Competition Team or an Open Team, please fill out all fields in the following form by this Friday, July 4. Coaches will then review the list of interested athletes and their availability and assign everyone to either the Competition Team or an Open Team. Your team will then receive an email notifying you to register for the event.
What are you waiting for? Jump on it, and represent CFSBK at this year’s Subway Series!
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