Fitness: 3 x 5 Linear Progression
Start below your last exposure to leave room to grow.
Performance: 1 x 20
Start at about 55% of your 1 Rep Max.
In 12 minutes:
5 Wall Ball 20/10, 14/9
5 Knees to Elbows
10 Wall Ball
10 Knees to Elbows
15 Wall Ball
15 Knees to Elbows
20 Wall Ball
20 Knees to Elbows
25 Wall Ball
25 Knees to Elbows
If you can’t perform K2E as Rx’d then sub V-Ups.
Post loads and rounds to comments.
News and Notes
- The Meat/Fish/Veg/Flower/Egg CSA pickup is TODAY, from 6-8:30 PM. Eggs will also be for sale, $6/dozen. Please bring small bills for the eggs and your own bags to carry your goodies home. Questions or issues? Email Michele at mignyc [at] gmail.com. Want to sign up for any of our CSA programs? See this page.
- Zach H. wants you to know about another competition happening September 13-14, called the Pump Games. It’s a two-day event in New Jersey and Zach and a few others are already signed up. The price bumps up tomorrow, so check it out today! If you want to coordinate with him, email him at z.hodge [at] live.com.
Subway Series is Back On This Sunday
We’re looking for a few more CFSBK members to join one of our 3-person open teams at the second Subway Series competition this Sunday, August 10th at Crossfit Queens. The workout has been named “Grannie Gone Mad” and is a variant of the benchmark Crossfit “Girls” workouts, Grace and Annie.
The full workout details and movement standards have been released here: Subway Series Event #2: Open Team WOD. The event will begin at 8:30am and is expected to run until 12pm. Registration is $99 per team, or $33 per person.
Registration for the event closes at noon on Thursday, so if you are interested in competing, please email Coach MeLo ASAP: Melissa [at] crossfitsouthbrooklyn.com
Get on the Water This Summer with CFSBK
What: Stand-up paddleboard lesson and tour
Where: On the Hudson River, launching from Croton Point Park in Westchester County
When: 2-4pm, Saturday, Aug 16
$99 per person, cost drops to $89 per person with 6+ participants
Sign-up: email Mare at email@example.com by Friday, August 8
This two-hour lesson and guided tour is geared toward first-timers and beginners starting in a protected bay area so that everyone has an opportunity to get their “sea legs.” After folks are feeling comfortable on their boards, we head out for paddle.
For more information, head to our event page!
Why I Kicked an Athlete Out Of My Box Alyssa Royse
How Foam Rolling Relieves the Pain of Working a Desk Breaking Muscle
What Makes Us Fat: Is It Eating Too Much Or Moving Too Little? NPR
Russell Berger and Mark Rippetoe Respond to ESPN about CrossFit Outside the Lines