Performance: High Intensity, 85-90% x 3 x 4
Fitness: 3 x 8 Linear Progression
Heavier than last week.
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20 Thrusters 95/65
20 Power Cleans 95/65
20 Push Presses 95/65
20 Overhead Squats 95/65
20 Front Squats 95/65
*5 Burpees every minute starting at 1 minute.
This should be a light/medium weight. Scale as needed, and scale the number of burpees if needed so that you have plenty of time in each minute to perform barbell reps. This WOD is based off programming that came up recently at CrossFit New England where they call it “Air Force.” We changed the Sumo Deadlift High Pulls to Power Cleans.
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- SCHEDULE UPDATES: Yoga for Athletes is CANCELLED on Saturday, October 31.
Want to Learn to Row from an Olympian? Updated Details and Registration Available for C.R.A.S.H.-B.s!
Do you hate and fear workouts that involve rowing? Do you secretly love them but don’t want to admit it? Either way, you have a good reason to train for the C.R.A.S.H.-B. World Indoor Rowing Championship! Coach Nick will prepare members in the months leading up to race day, which is Feb. 28th. Come to Coach Nick’s kick-off meeting and technique clinic at 8:30 AM on Saturday, Oct. 31st. What you get:
- 17 weeks of programming
- Three two-hour technique clinics (each of which includes a workout), plus four group races
- One competition T-shirt ($25 value)
- Gym access for workouts on the rowing machine and assigned assistance work
- Remote coaching through video analysis
- Online support via the Facebook group and general support/feedback.
The 17-week program costs $250 for members and $285 for non-members. The price includes free use of the rowing machines and equipment for accessory workouts. A monthly payment option is available.Click HERE for more pricing information. Current members should register at the Front Desk and/or contact us to get the discount code (CFSBKFrontDesk [at] gmail.com).
Saturday Oct. 31: Kick-Off Meeting and Technique Clinic 1
Saturday Nov. 7: 2K Race 1
Saturday Nov. 21: Technique Clinic 2, with workout
Saturday Dec. 5: 6K Race 1
Saturday Dec. 12: Technique Clinic 3, with workout
Saturday Jan. 2: 6K Race 2
Saturday Jan. 30: 2K Race 2
Sunday Feb. 28: C.R.A.S.H.-B. World Indoor Rowing Championship in Boston, MA
All the Saturday sessions will start at 8:30 AM.
At the kick-off meeting at 8:30AM on Saturday, Oct. 31st, Nick will explain the program in detail. The session will also include the first technique clinic, which will conclude with a workout.
Send Coach Nick an email at Nick [at] CrossFitSouthBrooklyn.com if you’re interested in the program or if you have any questions.
Join Jacyln K. For Yoga at the New Time of 9am TOMORROW!
Jaclyn has always had a love for fitness and overall health. She started practicing yoga as her source of recovery both physically and mentally. Her love for yoga drove her to get her first certification in 2007. Since, she has been teaching both Bikram and Vinyasa in the tri-state area. With her extensive study in many lineages of yoga, Jaclyn takes aspects from each creating a flow both challenging and accessible for everyone.
For Jaclyn, CrossFit and yoga are a brilliant team. She uses her yoga practice not only for added mobility but for strength, focus, and breath work as well. When Jaclyn works with athletes, she will gear her class around these principles while still keeping things light and fun in the same spirit that a CrossFit class has. Whether you’re a seasoned practitioner or brand new to a yoga mat, Jaclyn will offer plenty of options so everyone feels challenged yet still comfortable in this Vinyasa flow class.
When: NEW TIME Thursdays at 9am
Cost: Free as part of our Unlimited Membership option, or counts as one of your regular group classes
Rippetoe Goes Off T Nation
What Happens When a Couple’s Dog Photobombs Their Engagement Pics DnK Photography
We want to have an annual CrossFit competition at CFSBK, but we need a name for it—something that reflects Brooklyn. Share your suggestions in the comments!