Every Minute on the Minute for 7 Minutes:
1 Paused Back Squat
Warm up to 80-85% and perform 7 paused singles. Pause for a 2 count at rock bottom. Focus on staying active at the bottom and driving the bar explosively to stand. Have a rack mate check depth and call your count.
Paused Back Squat
Work up to a heavy triple (in three total work sets). Pause for a 2 count at rock bottom. Focus on staying active at the bottom and driving the bar explosively to stand. Have a rackmate check depth and call your count.
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4 Rounds for Time:
20 Deadlifts 185/125
Rest 3 Minutes between rounds. The Deadlift weight should be light. The goal is to perform them unbroken on the fast end. Scale Double-Unders to about half attempts/makes as necessary. The Doubles should be done within 25-50 seconds.
Post times and Rx to comments.
Register Now For Starting Strength Program (formerly known as Strength Cycle)
We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass.
Upcoming Program Times and Dates:
A cycle: Novice, 7pm Mon/Wed and 6pm Fri | Monday March 14th – Friday May 6th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday Mar 15th – Sunday May 8th
C cycle: Morning Novice, 6:30am Mon/Wed | Monday March 14th – Wednesday May 4th
D cycle: Continuing Education, 6pm Mon/Wed | Monday March 14th – Wednesday May 4th
E cycle: Late mornining, all levels, 10am Mon/Thurs, co-taught by Coach Margie | Monday March 14th – Thursday May 5th
Each cycle will culminate in a CrossFit Total on Sunday, May 8th.
Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes
Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point
Group Class/Open Gym/Active Recovery/Yoga/Pilates Add-On Option!
This add-on membership allows our 2x/week Starting Strength Program to attend two additional classes per week, outside of the regularly scheduled strength cycle classes. This includes group classes, open gym, and Active Recovery/Yoga/Pilates.
Price is $100 per four weeks, first bill due at sign-up and second bill ($100) charged automatically to the card on-file four weeks later. Register here!
If anyone is confused as to which cycle they belong in or has any questions, they can contact Jeremy directly at Jeremy [at] CrossFitSouthBrooklyn.com to discuss placement.
CFSBK Open Intramural Team Competition Week 1 Rankings
Open Workout 16.1 was a doozy, gang. When the dust settled, team Your Pace or Mine? came out on top in Week 1. Definitely your pace! When asked to comment on the Walking Lunges, team captain Mike Crumsho responded, “I’m not a role model.”
1. Your Pace or Mine?: 22
2. The Little Lebowski Urban Achievers: 25
3. All Castro Oiled Up: 28
4. Sore Winners: 29
5. It’s My Open and I’ll WOD If I Want To: 31
6. Blue Steel: 35