Start light and work up to a heavy load on the following kettlebell complex:
10 Double Kettlebell Swings
10 Double Kettlebell Cleans
10 Double Kettlebell Push Presses
10 Double Kettlebell Front Squats
Post loads to comments.
Exposure 6 of 8
50 Wall Balls 20/10, 14/9
Post time and Rx to comments.
Join the CRASH-Beasts: Training Starts Today!
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.
The full program calendar is available on the event page.
GET INKED AT THE ART SHOW
Are you an avid tattoo collector or maybe interested in getting your first? At this weekend’s Art Show, you’ll have the opportunity to get art permanently drawn onto your bod by a Brooklyn tattoo artist, Jim Gentry(@gentrytattoo) of Hand of Glory Tattoo in Park Slope. Jim will be live tattooing at the Art Show from 7-10pm in 20-minute sessions from the flash sheet of small, simple designs pictured on the sign-up sheet (link below).
The price? Only $25.
The catch? There are only 9 slots total.
Sign up HERE
If you have questions about any of the above, email Coach Brett at Brett [at] CrossFitSouthBrooklyn.com.
How to Do the Perfect Double Kettlebell Clean Breaking Muscle