Fitness: 3 x 3 Linear Progression
Start a bit off where you left off last cycle. Aim to add 5-10 lbs each week.
Performance: 95% x 1, 75% x 10
Post loads to comments.
Look Feel Perform Better Capacity Test
AMRAP 10 minutes:
5 Kipping Pull-Ups
15 Air Squats
Rest 2 minutes, then:
AMRAP 3 minutes:
Max Calories Rowed
Post rounds and Rx to comments.
Compare to 1.1.2015.
Have a hard time front racking barbells for front squats, cleans, or thrusters? Jenna J. is doing a quick and easy front rack mobilization which you can even set up on your rack and perform between sets. Set up the band around belly height and wrap the band around your wrist and hand. Face away from the band and let your elbow be pulled up and back while keeping a braced torso. Do one side, then unrack the barbell and see if you feel a difference between the arm you’ve mobilized and the one you haven’t.
News and Notes
- LFPB Challenge Participants: The last day of the Challenge is TODAY. Don’t forget to submit your post-Challenge write-up here. The deadline for submissions is Monday (2/16).
- The Reebok store in Union Square is giving 25% off to our members through Sunday. Show this coupon to your cashier and tell them your box’s name (CrossFit South Brooklyn, obvs), and get 25% off your entire purchase.
- Want to work out TOMORROW at 9am and bring your kid/s? Now you can! Sign them up at the Front Desk for CFSBK Kids Club, and learn more here.
Let Our Flex in the City Competitors Be Your Valentine!
CFSBK is sending five teams to the Flex in the City event today. Come out to support them! The teams will be competing 3 events. Workout details are outlined here. Spectator tickets can be purchased HERE or at the door with cash.
Time: Teams check-in between 8-9am, and the first WOD takes place shortly after that
Venue: 69th Regiment Armory
Address: 68 Lexington Avenue
+ Pierre D., Greg A., Lauren S., Marian L.
+ Steph P., Charlie N., Joe W., Chris P.
+ K HarpZ, Danielle M., Coach Fox, Rickke M.
+ Coach Jess Fox, Coach MeLo, Coach Arturo, Jason M.
+ Kristie F., Morit S., Zachariah H., Ryan F.
Good luck, everyone!! Let us know how it goes!