Work up to a heavy 3 rep set in three attempts (3 total work sets).
Do 4-5 warm up sets, then establish a new 1RM in 3 attempts.
Post loads to comments.
30 Handstand Push-Ups
Sub heavy dumbbell push presses for handstand push ups.
Post time and Rx to comments.
News and Notes
- There’s a new article over on Coach David’s blog, Inside the Affiliate, called “4 Common Exercises That Could Hurt Your Members.” Check it out to hear more about how CFSBK programs box jumps, sprints, and repping out your bench press.
- Scheduling note: Yoga for Athetes is canceled on Thursday (9/11) and Saturday (9/13).
- Have you checked out CFSBK Classifieds recently? Jenny M. found a new place to live on there, and will be subletting Ruth P.‘s place while she’s away. Go team SBK!
Do You Run or Work for a Cool Business?
We still need donations for prizes for Fight Gone Bad 2014. 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 David [at] CrossFitSouthBrooklyn.com.
Come Roller Skate with CFSBK on October 12th!
What: All-ages roller-skating, admission for the first 25 people that RSVP is compliments of CFSBK
When: Sunday, October 12, 2-4pm (Note: this is the weekend the gym is closed for the Starting Strength Seminar)
Where: the newly-opened Pier 2 Roller Rink at Brooklyn Bridge Park
Event is a go with a minimum of 10 people. Skate rental is not included. The same pier also has bocce and shuffleboard courts we could play on. Afterwards, we’ll head to 68 Jay Street Bar (where Charlie works) for some post-skating drinks. Stella Z.‘s SMART in DUMBO trivia night is also happening later that day at 7pm, in case people want to stay for that too.
RSVP to mare [at] CrossFitSouthBrooklyn.com by Friday, October 10.
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