Performance: Medium Intensity, 75-80% x 5 x 4
Add a few pounds to the last medium intensity exposure.
Fitness: 3 x 5 Linear Progression
Heavier than last week.
Post loads to comments.
AMRAP 15 Minutes:
40 Calorie Row
30 Dumbbell Thrusters
Choose a challenging weight on the Dumbbell Thruster than you maybe can’t do unbroken.
Post rounds and Rx to comments.
Jay Star crushing gymnastics! The GIF creator we used promised this was “magic” and would break the Internet, so you can look forward to that today.
CFSBK Art Show: Featuring a Live Mural Painting by Joshua Peters
Do you have CFSBK’s second Art Show on your calendar? Saturday, November 21, from 7:30-10:30pm. Free alcohol and lots of art from some of your favorite CFSBKers!
There will be a live mural painting from 8-10pm by a friend of Coach David’s, Joshua Peters. His artwork, according to his bio, “explores the social, political, and cultural response to the individual heroic aspiration. By focusing on both traditional and non-traditional role models, he attempts to deconstruct the influence of masculine stereotypes by examining the conventional social rules imposed on males and females. His work is a reaction to the failure of our heroes as well as our surprise when they defy expectation.”
In additional to traditional oil paintings, Joshua also paints sneakers, which are pretty incredible. Check out more of his work on his website, at Strength to Spare. He just painted this insane mural at Freedom Barbell Academy in Long Island. Joshua is also a fellow CrossFitter and coach.
Check out the event flier for more info on the CFSBKers whose art will be displayed!
Want to Work at the Front Desk??
CFSBK is looking for new talent to staff our beloved Front Desk! Responsibilities include handling inquires from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, but we are open to talking to new folks if they’ve got good people skills and are committed to joining the gym.
On top of an hourly wage, Front Desk staff will also receive a comped membership. We are looking for people who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances). Preference will be given to candidates with the flexibility to change shifts in the new year.
We will be interviewing this month and hiring a new staff member for immediate training. The shifts we are looking to fill are below, so before applying, please make sure these openings fit with your schedule:
Mondays, 5:45am – 9:30am
Wednesdays, 5:45am – 9:30am
Open availability during the week of Dec. 28th – Jan. 1st. is a plus!
Email Janelle [at] CrossFitSouthBrooklyn.com to inquire and include Front Desk in the subject line.
What I’d Say to the Martians Jack Handey
Happy Veterans Day to all those CFSBKers who have served or serve our country! We are thankful for you!