Fitness: 3 x 3 Linear Progression
Add 5-10 pounds to last week.
Performance: Work up to a Heavy Single (80-90% of 1RM), then Max Reps at 65% of 1RM (capped at 20)
Post loads to comments.
5 Rounds Each for Time:
7 Overhead Squats 95/65
21 Kettlebell Swing 53/35
Overhead squat should be light enough to snatch and then perform the reps unbroken.
5 Rounds Each for Time:
9 Chest to Bar Pull Ups
6 Power Snatches 135/95
3 Overhead Squats 135/95
Buy-in is kipping chest to bar pull ups, and organized touch-and-go snatches.
Post time and Rx to comments.
LOOK WHO DROPPED BY CFSBK YESTERDAY! Olympian badass Holley Mangold!!
News and Notes
- PLEASE TAKE YOUR OLY SHOES HOME Monday 12/22 through Monday 1/5. We are redoing the shoe containers and want to make sure the shoes we have are actually being used. If you are traveling, please pick them up earlier. Email the Front Desk with any other questions, cfsbkfrontdesk [at] gmail.com.
- The 2015 Look Feel Perform Better Challenge Kick-Off and Q&A Meeting is on Sunday, 12/28, at 4pm! This Challenge is a collective kick start into healthier nutrition and recovery habits. The Challenge will run from Saturday 1/3/2015 through Friday 2/13/2015. Head over to our Event page to learn more about the meeting, and click here to learn more about the Challenge!
- CONGRATS to Rob Is on winning his division (82.5Kg, Masters 1) at the USA American Open Powerlifting Championships last weekend, and to former strength cycler Laurent, who took the silver medal.
Compete in Flex in the City with Other CFSBKers!
There is a Flex in the City Team Event coming up at the 69th Regiment Armory (E 25th and Lexington) on Saturday, February 14th and we’d like to send some teams to compete and represent CFSBK!
Teams are comprised of two men and two women and there are three events:
1) Max Effort
2) Metcon Ladder
3) “The Rig”
Registration cost is $100 per person ($400 per team). There are scaled and RX divisions. Full event details can be found here.
If you are interested in participating, can commit to competing on February 14th, and would like to be placed on a CFSBK team, please fill out this form by Sunday, December 14: Flex in the City Team Event. If you have any questions, please email Coach MeLo: Melissa [at] CrossfitSouthBrooklyn.com.
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