BACK SQUAT + FRONT SQUAT / 3-POINT DUMBBELL ROW SUPERSET*
A1) Back Squat + Front Squat:
3 x 10
A2) 3-Point Dumbbell Row:
3 x 10
*Perform 2 work sets of Back Squats followed by 1 work set of Front Squats. Each Squat set is supersetted with Dumbbell Rows. Use a “slower down, faster up” tempo for both lifts. Rest 30 seconds to a minute between movements.
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Exposure 2 of 8
AMRAP 18 Minutes:
30 Russian Kettlebell Swings
10 Handstand Push-Ups
Sub 120 Single-Unders for Dubs as needed. Choose a medium-weight kettelbell that you can swing for 30 unbroken reps when fresh. Scale range of motion on the Handstand Push-Ups to up to 2 AbMats, or reduce some volume to as few as 5. Sub Box Piked Handstand Push-Ups or Hand Release Push-Ups as needed. The goal is to keep moving with minimal rest at a moderate pace throughout the 15 minutes.
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Anise (center) performing at this the 2017 CFSBK Art Show. Read on to find out how you can see more of her work!
News and Notes from CFSBK Members
Our members are up to so much cool stuff. Here’s some of that cool stuff…
- A message from Anise: “I have met many of you in the Strength Program, through Iron Maidens, or just around the gym. A few months ago, myself along with several members Sacred Circle Theatre Company, a queer intersectional-feminist theatre company of which I am an artistic associate, performed at the CFSBK Art Show. Our 2018 main-stage production goes up in 2 weeks, and I want to invite all of you come and see this incredible piece. We are doing a physical-theatrical experience of The Dutchman by Amiri Baraka and Stop Kiss by Diana Son. Approached from a movement perspective (choreographed and movement-coached by myself), these pieces are placed in conversation in one evening, in one space, with one cast, serving to expand these texts from their original contexts to include the dizzying world we now face in 2018. Join us at 7pm from Wednesday, June 20th to Saturday, June 23rd at the Alchemical Theatre at 104 West 14th Street (right by our Chelsea location!). If we’ve met, it would be great to see you! If we haven’t I would love to meet you! If you are an artist looking to meet, connect with, and collaborate with other artists in multiple disciplines this is a great place to do it! This piece is important and incredibly relevant and I hope a lot of you will make it out to see it! See you around the gym! Go here for tickets.”
- Moss, a film that Gene K. worked on as a producer, will debut on the East Coast in the upcoming Soho International Film Festival before it begins its theatrical run in July. Go here for tickets to the debut!
Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états. Or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn.com.
SATURDAY: KIDS’ CLOTHING SWAP
We are hosting a kids’ clothing swap from 2 to 6pm this Saturday, June 16th. We are encouraging parents to bring in their children’s clothing to pass on to other member’s of the CFSBK community. Any and all clothes for children as young as newborns and as old as teenagers are welcome. Feel free to bring your clothes, place them in the appropriate area designated by age range, and then do a little browsing for yourself! Any clothes that are not taken by the end of the day will be donated to Urban Strategies Maternity Shelter.