Back Squat 65-70% x 7 x 2
Front Squat 65-70% x 7 x 2
Add a few pounds to your last low intensity day.
Front Squat – work up to a heavy set of 3
Add a few pounds to last week.
Post loads to comments.
20 Power Cleans 115/75
15 Power Cleans
10 Power Cleans
This should be a sprint. The goal on the top end would be unbroken on both movements. The load on the bar should be light for you. Scale volume on doubles and/or count makes and attempts so that they don’t eat up too much time. 50 unbroken doubles would take around 30 seconds.
Post time and Rx to comments.
Shots by Asta F. of last year’s Art Show. The show featured a live painting by Brooklyn-based mural artist Matthew Reid, and featured work from two local artists, in addition to work from 15 CFSBK artists. Coach David also bought us a lot of booze.
Save the Date for CFSBK’s Second Art Show, on November 21, 2015!
Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s first Art Show last year know it looks pretty awesome. Our second Art Show will be Saturday, November 21st, so save the date!
The aim of the evening isn’t to sell the work of our artists (though if that happens, great), but to showcase the often hidden talents of our members, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.
Want to Participate?
If you are an artist (even if your art is just a hobby!) and are a member at CFSBK, reach out to Kate R. at Katharine [at] CrossFitSouthBrooklyn.com by October 16, 2015 to get on the roster of artists. Your email MUST INCLUDE 2-3 images of pieces you would consider showing or pieces that are similar to what you would create for the show. The volume of responses we receive will determine how many of your pieces we can include.
The more diversity of mediums the better—painting, photography, film, collage, printmaking, design, textiles, installations, or something we haven’t heard of yet. (We have a 180” projector that can be used for video-based art, and we can set up booths in the changing rooms for audio-based art.) If you participated last year, please DO NOT repeat work you included for that show.
Want To Make Plans This Weekend? Let Us Take Care of Your Kids!
Want a night off for yourself and your kids? Sign up for our first CFSBK Kids night out! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.
What: We’ve organized a night of CrossFit kids physical activities and games. We’ll all share a pizza dinner and then watch a movie on the CFSBK big screen.
When: Saturday, September 26th from 6 PM -9 PM
Who: Kids ages 3-12, parents can stay if they want or go out on the town.
Cost: $50 per child with a 40% discount for additional siblings. Dinner will be provided. Late pickups will result in a $25 fee.
RSVP Required. Email cfsbkfrontdesk [at] gmail.com. This event is capped at 15 children so RSVP soon!
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