3 x 8
Add weight to last week. Use full a full range of motion and control.
3 x 5 Linear Progression
Add 5-10 lbs to last week.
1 x 6
Warm up and perform one heavy (and perfect) set of 6 reps, heavier than last week. Touch-and-go is permitted.
Post loads to comments.
Exposure 6 of 8
In teams of three with one partner working at a time…
AMRAP 18 Minutes:
7 Thrusters 95/65lbs
7 Box Jumps 24/20″
7 Russian Kettlebell Swings 24/16kg
Partners alternate full rounds of the triplet until the call of time and must “tag” the next partner in. The barbell and kettlebell weights should be on the light side and certainly done unbroken. The Box Jump is Rx’d as a two-foot take off.
Post rounds, reps, and partners to comments.
Want to Improve Your Gymnastics Skillz?
When: Sundays from 6 to 7:30pm | 6/5, 6/12, 6/19, 6/26
Price: $100 for 4 weeks
Cap: 8 participants
L Seats – Rings/Parellettes
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.
Hiring Front Desk Staff
CFSBK is looking for new talent to staff the 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, FD 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).
We will be interviewing this month and training a new hire for immediate training will begin next week. The shifts we are looking to fill are below, so before applying, please make sure these openings fit with your schedule:
- Tuesdays, 4:15p – 9:45p
- Wednesdays, 4:15p – 9:45p
- Sundays, 7:45a-12:00p
Email Janelle [at] CrossFitSouthBrooklyn.com to inquire and include Front Desk in the subject line.