Back Squat: Heavy Triple
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.
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5 Rounds or 20 minutes:
20-30-second Handstand Hold (use a wall if you can not hold freestanding)
8ea Dumbbell Reverse Lunges (hold a pair of dumbbells at the hang)
10 V-Ups, GHD Sit-Ups, or 5 Floor Levers (on a bench)
Post time/rounds and Rx to comments.
CFSBK prides itself on being a kid- and dog-friendly gym. But in the interest of keeping everyone as safe and focused on their fitness as possible, we have policies regarding our favorite tiny humans and creatures. If you have a child or dog, please review those policies here! Also: stuffed chicken doggy necklaces are complimentary with your membership.
- Check out AntiGravity at 2pm (or Tuesdays at 7:30pm). The class focuses on the gymnastics skill and strength components that are most commonly demanded in CrossFit workouts, using a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight movements.
Fight Gone Bad Updates (T-20 Days!)
- TEAM CAPTAINS: You need to get your team’s t-shirt info submitted to Info [at] CrossFitSouthBrooklyn.com by Tuesday (9/29).
- EVERYONE: Go sign up for your CrowdRise page, which your team captain has set up for you. And start fundraising! We’ll have more tips about how to fundraise coming this week. Jump on it, and remember that the top 3 fundraising teams will get awesome prizes!
As of 5pm last night, we were 7% of the way toward our $15,000 goal. Congrats to those teams and individually currently topping our leaderboards… But who’s ready to knock them off?
Top Five Teams:
- Fight Gone Bad 2015
- The Jay-Stars
- Who Let the WODS Out
- The Buck Furpees
- The Team With the Golden Guns
Top Five Individuals:
- Morit S.
- Greg A.
- Brendan B.
- Kevin G.
The Mother of All Questions Rebecca Solnit, Harper’s