30-20-10 reps for time:
Kettlebell Swings 72/53
21-15-9 reps for time:
Pull Ups or Jumping Pull Ups
9-6-3 reps for time:
Squat Clean Thrusters 155/105
21-15-9 reps for time of:
Post time and Rx to comments.
Kayleigh is in Park City, Utah and after scaling a 10,000 ft. mountain, she realized, “I’m wearing my CFSBK shirt and I’m really high up—I should try a pistol.” Get it, girl! And come home to us soon!
Erik Kolb Update
Last week, we made the sad announcement that one of our members, Erik Kolb, died at the end of May. Many of you reached out and asked how you might be able to help, and Shawn S. did some research and discovered that Lafayette College (where Erik went to college) has a memorial scholarship set up in Erik’s name. Should you feel so inclined, there are three ways to donate:
1) Go to their online donation page and put Erik’s name into the “in memory of” section of the form.
2) Send a check payable to Lafayette College with “in memory of Erik Britton Kolb” in the memo field to: Development Office, Lafayette College, Box 3000 Easton, PA 18042
3) Call the development office at 610.330.5034 and give them your credit card information and specific fund instructions over the phone.
Lafayette will send the family notifications of any donations made. Thank you, Shawn!
Interested in putting your CrossFit training to the test? Consider signing up for one of the following competitions:
2014 Subway Series
Registration is still open for all four of the Subway Series events. The first one takes place on Sunday, August 3rd at CrossFit LIC. More information can be found on the event page.
Flex on the Beach—Long Beach
Teams of 4 athletes complete 3 WODs on the beach Saturday, 13 September 2014. Each team consists of 2 men and 2 women. Rx’d and Scaled divisions available. Additional details can be found here.
If you are interested in competing, please email Coach MeLo, at melissa [at] crossfitsouthbrooklyn.com.
Run a 10K Time Trial Tomorrow Morning
Calling runners with advanced or elite development goals! CFSBK’s Endurance Coach Michael O. is pacing and recording a 10K for time with CFSBK marathon-athlete Evan R. this Friday at 6am in Prospect Park. This is a peak of 10K training to test sustainable speed and power before entering a NYC Marathon training program. If you have any big marathon goals (i.e., sub-40:00 10K time), consider joining these gentlemen tomorrow morning to set a great benchmark for your marathon journey.
When: 6am SHARP for warm-ups tomorrow, Friday the 18th
Where: Prospect Park Grand Army entrance
If interested, you must e-mail michael.olzinski [at] gmail.com to let him know you’re coming.
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