1 Press + 3 Push Presses + 5 Push Jerks
Spend 15 minutes working up to a 1 Rep Max on the complex.
Post loads to comments.
5 Rounds, As Many Reps as Possible:
:20 Deadlifts 155/105
:20 Hang Power Cleans 155/105
:20 Push Jerks 155/105
Post reps and Rx to comments.
News and Notes
- Ever wonder how Coach Jeremy and CFSBK run Strength Cycle? The follow-up to last week’s Inside the Affiliate post is up, called “How to Run a Dedicated Strength Program at your Gym.” Read some CFSBK testimonials and learn even more about getting strong!
- Coach Noah and the Fighting Tacos still need 1-2 more women to play for CFSBK’s soccer team on Sundays on the Lower East Side (the registration for guys is capped and already full). Think of it this way: if you don’t sign up, you’re basically ensuring you’re missing out on good times. Email Noah [at] CrossFitSouthBrooklyn.com for more information.
- SAVE THE DATE FOR FIGHT GONE BAD on October 18, 2014. We are now open for any and all donations for prizes. If you own or work at a business that wants to provide some sort of prize (no matter how small!) for our top performers (for the WOD and fundraising) please email Info [at] CrossFitSouthBrooklyn.com.
2014 Subway Series at CFSBK this Sunday, 8/24
This Sunday, August 24, from 8am-1pm, we are hosting the final event for the 2014 Subway Series. Please note the following…
- Day classes are canceled.
- Open Gym is extended and starts at 5pm.
- The Teaser class is canceled.
- There will be an after party at Die Koelner Bierhalle afterwards and all are invited.
We Need Judges and Volunteers!
- CFSBK is looking for 12 judges to volunteer their time to help run the competition. There will be a review session with David a few days before the event to discuss range-of-motion standards, judge protocol, and etiquette. Members with Level 1 Certifications will get priority.
- We also need 1-2 more volunteers to help setting up the PA and running the scoring system.
Please contact David [at] CrossFitSouthBrooklyn.com with “Subway Series” as the subject line if you’re interested in volunteering.
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