Rack Push Jerk
Take 12 minutes to work up to a heavy single push jerk from a rack.
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(Modified) Open Workout 13.5
AMRAP 12 Minutes:
15 Thrusters 100/65
15 Chest-to-Bar Pull-Ups
This is a modified version of Open Workout 13.5 where it was a 4 minute AMRAP of the couplet. If you completed 90 reps (4 rounds) in the 4 minutes you moved on for another 4 minutes of the couplet, then another 4 minutes if 90 reps were completed by 8 minutes, and so forth. Begin today’s WOD with the intention to go hard for the first 4 minutes and complete 90 reps of the couplet before the 4 minute mark. Whether or not you do, continue as far as you can for the entire 12 minutes. Scale the load on the thruster to be light-medium for you, and the ROM or to bands/ring rows on pull ups as necessary.
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Compare to 4.7.13.
The Star Wars Movie Marathon Is Today!
We’re hosting the Star Wars movie marathon today, starting at 3pm! Come dressed as your favorite character and bring along Star Wars snacks and beverages to share. We’ll be showing movies 4, 5, and 6. BYOB!
CFSBK’s 2016 Dog Calendars Make Great Holiday Gifts!
The 2016 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. Both the desk calendar and wall calendar are available for a cash donation of $25 or more. A limited number of calendars are on their way to the gym but they are sure to run out quick. Never fear, you can place your order by filling out this online form, or sign up at the Front Desk. Pre-paying at the Front Desk will guarantee your copy. Orders will be taken until Christmas Day. Email breebree [at] mindspring.com (the superstar behind the calendar!) for any questions.
The 2016 Look Feel Perform Better Challenge Info Session and Q&A Meeting Is This Wednesday at 6:30pm
It’s that time of year again… New Year’s Resolution time. While we believe it’s best to make choices in accordance with your goals and values all of (or at least most of) the time, we recognize that many of us use markers like the beginning of the year to kick-start positive changes.
Who? The entire CrossFit South Brooklyn Community.
What? A 12-week challenge meant as a collective kick-start toward healthier nutrition and recovery habits.
Where? Right where you are. You’re encouraged to organize “rest day dinners” either in your homes or out at restaurants with fellow participants. There will be twice monthly (non-mandatory, but helpful) LFPB Challenge Meet-Ups at the gym in addition to the online forums that you can look to for daily support. The key to success is not sweeping immediate change but rather consistent practice each day.
When? The Info Session and Q&A is this Wednesday 12/16 at 6:30pm in the Annex, where Kettlebell Kitchen will be serving free food! Here we’ll further outline the Challenge and answer any questions you have. The dates of the Challenge are from Saturday 1/2/16 through Saturday 3/26/16. We’ll also be hosting a Community Potluck Dinner on 1/23/16 where you can meet and greet with fellow SBKers and sample some delicious ways they keep on track with their food choices.