Back Squat 75-80% x 5 x 2
Front Squat 75-80% x 5 x 2
Add a few pounds to your last medium intensity day.
Front Squat 3 x 5
Add a few pounds to your 3 x 8 exposure last week.
Post loads to comments.
Partners alternate full rounds, to complete 10 rounds total of:
10 Thrusters 95/65
The intent is unbroken sprints throughout, though breaking up the doubles and pull-ups for skills’ sake is acceptable. The thruster should be a light-medium weight you can do unbroken. Scale for DUs is 10-15 attempts + makes. Scale for pull-ups is jumping pull-ups.
Post time and Rx to comments.
Sean P. visited CrossFit Martha’ Vineyard recently, and completed the brutal “Lumberjack 20” in 29:51. | We love seeing you visit other gyms (as long as you come back home, of course). Always snap a pic when you’re there, and send it to Kate, our Managing Editor, at Katharine [at] CrossFitSouthBrooklyn.com, for some blog love!
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 | Wednesday Oct 7th – Friday Dec 4th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday Oct 6th – Sunday Dec 6th
C cycle: Morning beginners, 6:30am Mon/Wed | Wednesday Oct 7th – Wednesday Dec 2nd
D cycle: Continuing Education, 6pm Mon/Wed | Wednesday Oct 7th – Wednesday Dec 2th
E cycle: Late mornining, all levels, 10am Mon/Thurs | Thursday Oct 8th – Thursday Dec 3rd
F cycle: Noon with Margie, 12pm Mon/Thurs | Thursday Oct 8th – Thursday Dec 3rd
Each cycle will culminate in a CrossFit Total on Sunday, December 6th.
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.
The Missing Face Quirkology