Tempo Back Squat / Tempo Front Squat
Tempo Back Squat (31X1):
2 x 6
Tempo Front Squat (31X1):
1 x 6
Perform 2 sets of Back Squats, followed by 1 set of Front Squats. Heavier than last week.
Post loads to comments.
Exposure 3 of 8
3 Rounds for Time:
Sub Jumping Pull-Ups or Ring Rows as needed.
Post time and Rx to comments.
CFSBK at Hail to the Team
As you might have guessed from the photo above, CFSBK represented big time at Saturday’s Hail to the Team event at CrossFit Queens! From left to right and back to front, here’s who competed: Megg A., Allie B., Kate T., Katie E., Ben L., Gabby V., Coach Brett, Coach KHarpz, and Phil S. In the Men’s and Women’s Rx’d division, Brett and Phil (Gluten Ham Developers) and KHarpz and Katie (Purple Gainz) took 1st place respectively. Hell yeah.
We’re also lucky to have reports from KHarpz and Brett. Here’s what our coaches had to say…
KHarpz: “Megg, Gabby, and Kate Tk all completed their FIRST competition, which is just as important [as the 1st-place victories]. And seasoned comp veteran Allie B. deserves serious props in the mental strength department for persevering through a tough WOD situation and kicking ass in the process, a better lesson learned than any PR performed on the floor!
Brett: “Great first competition experience for Kate, Megg, and Gabby. They pushed themselves past what they thought they were capable of on various movements. Katie and Katie were focused and crushed every workout. Phil and I faced tough competition in a tight race through the final heat, winning the day by only one point! Lots of smiles, high fives, and cheering for each other. Coach Jess and Jess B. also made an appearance to show their support for the competitors.”
Congrats, all! You make us proud!
News and Notes
- Don’t forget! We’ll be showing Coming to America on our big screen this Friday at 8pm (after Open Gym). See the event page for details.
- Crossfitsouthbrooklyn.com (which you’re reading right now) will be getting a long-awaited refresher this weekend. We’re updating the site to better serve our community and represent the gym on this crazy thing we call The Internet. The user experience for you blog readers and commenters won’t change much, but expect some minor technical difficulties as we transition to the new site.