Performance: High Intensity, 85-90% x 3 x 4
Add a few pounds to your last high intensity exposure.
Fitness: 3 x 5 Linear Progression
Add a few pounds to last week.
Work up to one heavy set of 3 reps
Go heavier than last week.
Post loads to comments.
100 Russian Kettlebell Swings 53/35
5 Burpees EMOM, starting at 1:00
The goal is to do as few burpees as necessary so hang on to the kettlebell as long as possible.
Post time/rounds and Rx to comments.
Got Plans on Saturday? Come to CFSBK’s Art Show!
CFSBK’s second Art Show is THIS Saturday, November 21, from 7:30-10:30pm. Free entry and alcohol.
Joshua Peters, a local Brooklyn artist (and fellow CrossFitter and coach!), will be live painting a mural from 8-10pm. 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.
Coach Whit, a lifelong dancer, will be doing a short performance at 9pm to Nina Simone’s song “Nobody Knows You When You’re Down and Out.”
If you have any questions, email Kate at Katharine [at] CrossFitSouthBrooklyn.com.
Get Discounted Tickets to See IN THE SOUNDLESS AWE!
CFSBKer Greg C. wants you to know about IN THE SOUNDLESS AWE, a highly-theatrical, emotionally-wrought, and horrific imagining of the final nightmare of Captain McVay, the man at the helm of the worst Naval disaster in United States history. Greg’s theater company is putting on the show, and he also happens to be the star!
July 30, 1945. The U.S.S. Indianapolis is hit by two Japanese torpedoes, killing 300 sailors in the initial blast and leaving 900 men to drift helplessly in the Pacific Ocean. The survivors are discovered almost five days later. When rescue ships and planes finally arrive, they witness hundreds of large shadows lurking around small groups of broken men drifting aimlessly in the current. Only 321 sailors are pulled from the blood-filled water.
IN THE SOUNDLESS AWE takes place twenty-two years later, finding Charles Butler McVay III, the wrongly court-martialed and disgraced Captain of the U.S.S. Indianapolis, in his haunting final moments.
Here’s a link to the company’s website, and to the show’s page itself.
Greg wants to extend a discount for CFSBK members. We get nearly half off tickets for the entire run! Upon checkout, enter the discount code: CFSBK