In teams of 3 with one partner working at a time…
AMRAP 30 Minutes:
30 Russian Kettlebell Swings 32/24
30 Box Jumps 24/20
30 Pull-Ups or Ring Rows
30 Calorie Row
Split the work up into 10 reps/calories each. Aim to move at about 80-85% throughout, with a focus on controlling your breathing during your rest periods.
Post rounds, reps, Rx, and partner to comments.
Train with an Olympian: Register for CRASH-Bs!
The CrossFit South Brooklyn Indoor Rowing Team is mounting its 10th CRASH-Bs campaign! Held in Boston each year, CRASH-Bs is the premier indoor rowing championship. Training starts this Monday, November 12th.
Coach Nick is leading a crew of CRASH-Beasts to the 2019 CRASH-B Sprints on Sunday, February 17th, 2019 at Boston University’s Agganis Arena. Doors open at 7:00am. The CRASH-B Sprints is a one-day event with racing scheduled from 9:00am to 4:00pm.
Coach Nick will guide the team through a 14-week program based on his training regimen when he was competing at the Olympic level. The program includes:
- Three 2-hour technique clinics (which include a workout) plus 4 group races
- 1 T-shirt ($25 value)
- 6 days per week of programming access which includes rowing machine work, GHD, and other assistance work
- Remote coaching through video analysis
- Online support via the Facebook group, video analysis, and general support/feedback
Please contact Nick at Nick [at] Crossfitsouthbrooklyn.com with any specific questions.
A) Full Access to CFSBK Facilities & Equipment
Full Payment Up Front (Non-Refundable)
Non-Member Rate: $450
Member Rate: $360 (20% discount must be applied through our front desk)
Three Monthly Payments
Non-Member Rate: $168 per installment ($504 total)
Member Rate: $134.40 per installment ($403.20 total)
B) No Use of CFSBK Facilities & Equipment (Full Participation in Clinics and Tests)
Full Payment Up Front (non-refundable)
Three Monthly Payments
$105 per installment ($315 total)
NOTE: Your card will be charged immediately for the first month and then again each month until the program ends (3 total payments). Payments are non-refundable once the charge has been processed; however, you can stop future payments at no penalty as long as you give the front desk 3 days notice.
If you’re already a CFSBK member and want to keep your recurring membership while training for CRASH-Bs, then Option B is for you. If you wish to put your current membership on hold, then Option A is appropriate.
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