Bench Press / Split Squat Superset*
A1) Tempo (31×1) Bench Press:
3 x 10
Heavier than last week.
A2) Tempo (31×1) Split Squat:
3 x 10e
Set back foot on a 16-20 inch box and load as appropriate with dumbbells or kettlebells held goblet-style. Heavier/better than last week. If last week was tough, then use the same load and try to perform the reps better.
*Warm up and then perform a set of Bench Presses, followed by a set of Split Squats on each leg. Repeat for 3 work sets of each, resting about a minute between movements. Use a 31×1 tempo for both movements. The last few reps of each set should be tough, but the goal is no misses.
Post loads to comments.
Exposure 3 of 8
Every 2 minutes for 10 minutes:
10 Russian Kettlebell Swings
10 Dumbbell Thrusters
Sprint each round. Score fastest/slowest times. Use loads that are challenging to perform unbroken.
Post times and Rx to comments.
This Friday: Movie Night Returns with Coming to America!
This Friday, July 21st at 8pm (after Open Gym), a CFSBK summer tradition returns. That’s right, we’re talking about Movie Night! We asked you to vote, and Coming to America edged out Space Balls by one vote.
In case you haven’t seen the Eddie Murphy/Arsenio Hall/NYC classic Coming to America, here’s the IMDB summary: “It is the 21st birthday of Prince Akeem of Zamunda and he is to marry a woman he never saw before. Now the prince breaks with tradition and travels to America to look for the love of his life.” Watch the trailer above!
Movie Night will be BYOB/snacks. Come for some fitness, stay for some fun!
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. We’re looking for someone who can take the 5:45am to 9:30am shift on Mondays and Wednesdays.
Email Charlie [at] CrossFitSouthBrooklyn.com to inquire and include Front Desk in the subject line.