Fitness: 3 x 5 Linear Progression
Add 1-5 pounds to last week’s exposure.
Performance: 5/3/1, 1 Week, 75%x5/85%x3/95%x1+
Off of increased training max.
Post loads to comments.
AMRAP 12 Minutes:
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerks
AMRAP 12 Minutes:
6 Hang Power Cleans
3 Push Jerks or Push Presses
Post rounds and Rx to comments.
Congrats to Jake L., Alex B., and Amanda Mc., who competed at the Crow Hill Olympic Lifting meet yesterday. Jake and Alex both won their weight classes, Jake won the meet overall, and Amanda went 5/6 and PR-ed both of her lifts. And congrats to everyone who participated in the Strength Cycle Total yesterday. A great day for CFSBK!
News and Notes
- There’s a new post (and video!) on Coach David and Kate R.’s blog Inside the Affiliate, called “How to Properly Spot the Bench Press.” Since you’re CFSBK-ers, you’re probably already awesome at spotting this lift, but check it out for a refresher. And share it with your friendz!
- LOST AND FOUND: New batch of stuff. Check out this photo to see if any of it’s yours!
- Happy birthday, Christopher B.!
Register Now For Strength Cycle!
We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass.
Upcoming Cycle Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday July 20th-Friday Sept 11th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday July 21st-Sunday Sept 13th
C cycle: Morning beginners, 6:30am Mon/Wed | THIS OPTION IS FULL
D cycle: Continuing Education, 6pm Mon/Wed | THIS OPTION IS FULL
E cycle: Late mornining, all levels, 10am Mon/Thurs | Monday July 20th – Thursday Sept 10th
F cycle: Noon with Margie, 12pm Tues/Thurs | THIS OPTION IS FULL
Each cycle will culminate in a CrossFit Total on Sunday, Sept 13th.
Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes
Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point
Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Strength Cycle to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and Active Recovery/Yoga/Pilates.
Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!
If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] crossfitsouthbrooklyn.com to discuss placement.