Wall Balls 20/10, 14/9
Box Jumps 24/20
American Kettlebell Swings 24/16
There is a lot of volume in this Hero WOD, so scale appropriately. If you can do it Rx’d, then go for it, otherwise scale the weight/height. The volume scale is: 40-30-20-10 This cuts the volume by a third and is a hell of a workout in its own right.
Post time and Rx to comments.
Compare with 2.8.2016
Announcing the 2017 Dogs of CFSBK Calendar!
The 2017 Dogs of CFSBK calendar features your favorite gym mutts! 100% of the 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 $30-$60. A limited number of calendars are on their way to the gym but they are sure to run out quick. ever fear, you can place your order by filling out this online form, http://bit.ly/cfsbkdogs. Pre-paying at the front desk will guarantee your copy. Orders will be taken until Christmas day. E-mail Bree P. at breebree [at] mindspring.com for any questions.
This Sunday: The Look Feel Perform Better Challenge Info Session and Q&A
Want to learn more about our upcoming Look Feel Perform Better Challenge? You’re invited to an Info Session and Q&A on Sunday, December 18th at 12pm in the Annex. Here we’ll further outline the Challenge and answer any questions you might have. The dates of the Challenge are from Saturday 1/2/17 through Saturday 3/25/17. This is when the CrossFit South Brooklyn community comes together to kickstart healthier nutrition and recovery habits in the New Year. See the LFPB Challenge event page for more details and to learn how you can participate!
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