Performance: High Intensity, 85-90% x 3 x 4
Add a few pounds to the last high intensity exposure.
Fitness: 3 x 5 Linear Progression
Heavier than last week.
Post loads to comments.
20 AbMat Sit Ups
15 Wall Ball 20/10, 14/9
Post time and Rx to comments.
Bob S. finished second in his age group this weekend at the WODFather 3 Masters Competition. There were three WODs plus a final WOD for the top 4 finishers. In this photo, Bob is performing in the final, which was max effort in two minutes of each of the following: rowing (calories), lunges or pistols, 75 lb. power snatches, and chest-to-bar pull-ups or bar muscle ups. (Pistols and bar muscle-ups were worth 10 times as much as lunges and chest-to-bar pull-ups.) Bob almost made it to the 2014 CrossFit Games and we interviewed him in May of last year about his intense competitiveness and training. Check it out!
- Want to help Fleisher’s move some turkeys and get some meaty swag? Fleisher’s Park Slope shop needs to load the majority of their Thanksgiving turkeys on Monday AM. It should only take about 30 minutes and Fleisher’s will throw in a Fleishers Turkey Essentials Kit and/or 2 pounds of any ground meat of your choice as a thank you! Contact Danae at Events [at] CrossFitSouthBrooklyn.com if you’re interested and available next Monday morning.
- Don’t forget to donate to our Coat + Canned Food + Book Drive, which runs through November 25th. Get more details here!
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.”
Most importantly, come check out art from fellow talented CFSBKers. Below are all the artists whose work will be on display:
Brian “Baz” Zimbler
If you have any questions, email Kate at Katharine [at] CrossFitSouthBrooklyn.com.
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.
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