Fitness and Performance: 3 x 5 Linear Progression
Add 5-10 lbs to last week.
Post loads to comments.
AMRAP 15 Minutes:
20 Alternating Overhead Reverse Lunges 45/25
*Sub 3x Single-Unders or 1/2 attempts for Double-Unders, Goblet (dumbbell or kettlebell) Lunges for Overhead, and Bands or Ring Rows for Pull-Ups as necessary.
Post rounds and Rx to comments.
Another Note From Our Friends in Kabul, Afghanistan
ICYMI, back in April, David began emailing with John Nawoichyk, a Lieutenant Colonel in the US Army, currently deployed in Kabul, Afghanistan as an advisor to the Afghan National Army. He wrote David to say that he and his team love CFSBK’s website and workouts, and they also wished us good luck with “Murph.” Below is John’s latest letter!
How are you? I hope that you are doing well. I wanted to send you an update on today’s workout. Of note, this will be my last Friday Hero WOD in Afghanistan for this tour. I start heading home next week.
Today’s Hero WOD Friday was for our friends MAJ Thomas “TK” Kennedy (Killed 8 August 2012 in Afghanistan) and the Kennedy Family—a small way to reflect, remember and honor the Kennedy’s sacrifice. In keeping with the NKAIA Crossfit Tradition, I picked the “TK” as my farewell Hero WOD and made it the “TK PLUS” adding 15 minutes (35 total) and a progressive run sequence because I wanted to push it that much harder in honor of our friend. The team consisted of Army, Navy and Air Force Service Members from the U.S., Austria and Denmark—a fitting tribute for a great man and wonderful family.
In addition to the workout, I wanted to point out the 3 Danish Soldiers proudly sporting the Cross South Brooklyn shirts—they love them!
Always Remember and Never Forget!
Have a great weekend!
CFSBK Doggie Play Date
Ever wished your dog could make friends the same way you do at CFSBK? Now he/she/they have the chance!
What: CFSBK Doggie Play Date
When: Saturday, July 18, from 2-3:30 pm
Where: CFSBK, in 608
Member Lyssa Howells will also be there to share her dog training business, It Howls, with others. But please note: this is definitely not a dog training class, just an opportunity for SBK to support our dog-owner community.
- Happy birthday, Eric E. and Rachel S.!
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