Dumbbell / Kettlebell Complex

5-8 Sets:
4 Windmills
8-10 Chest-to-Bar Strict Chip-Ups (use band assistance as needed)
16 Lateral Box Step Overs

The windmills are 4 each arm with either kettlebell or dumbbells. The Step Overs are 8 each leg. Work up to a challenging set for each exercise.

Post work to comments.
Week 4 of 8

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Partner AMRAP 12 Minutes:
12 Russian Kettlebell Swings, heavy
8 Dumbbell Bench Presses, heavy

Post rounds, reps, Rx, and partner to comments.

Don’t forget to treat yourself to a gift this holiday season! Each year at CFSBK kicks off with the Challenge, a 12-week collective kickstart toward healthier nutrition and recovery habits. You can find tons of info HERE!

“I dropped in on CrossFit Live Oak here in Houston, TX and the owner Brian was a very gracious host,” Jared K. reports. “He runs an excellent box, the energy level was off the charts with a whole crew doing the 12 Days of Christmas WOD.” Dropping into an affiliate in an exotic (or not so exotic) locale over the holidays? Send photos to Josh [at] CrossFitSouthBrooklyn.com!

The 2019 Look, Feel, Perform Better Challenge

How To Participate

Complete the following steps by Sunday, January 6th in order to participate and be eligible for prizes:

Sign your name on the big list in the community area of the gym.
Sign up at front desk or the CFSBK Online Store. This is a 3-month program, paid in 3 installments of $30. The first payment will be charged at registration, with the following 2 payments automatically charged each month thereafter. ($90 total plus NY sales tax)
Answer a few brief questions and submit your “before” photos according to the guidelines on the Look, Feel, Perform Better website. These entries are private will not be published or seen by anyone other than us without your consent. You can access the 2019 LFPB Challenge Entry Form HERE.
Perform the Capacity Test WOD and record your results.
Track points earned daily on the spreadsheet based on how well you’re complying with the guidelines.
Complete your Post-Challenge submission by March 29th, at the end of the Challenge
Participate in bi-monthly Virtual Classroom Sessions on Facebook Live. Each session will include a brief topical lecture followed by Q&A. They’ll be Mondays from 1:10pm until about 1:40pm on the following dates (subject to change): 1/7, 1/21, 2/4, 2/18, 3/4, 3/18.

Today and Tomorrow’s Schedule

We’ll be running on a modified schedule the next couple of days. Here’s what’s happening:

Today, 12/24 (CHRISTMAS EVE)

Class Schedule:
6am CrossFit
7am CrossFit
8am CrossFit
9am Short Circuit
10am CrossFit
11am Fit 55+
12pm CrossFit
6am – 1pm OG-only Membership

Cancelled:
11am Diapers & Dumbbells
4:30 CrossFit Preteens
4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm CrossFit classes
7pm Next Level Weightlifting Club
Starting Strength

Tomorrow, 12/25 (CHRISTMAS)

Class Schedule:
8am CrossFit
9am CrossFit
10am CrossFit
8am – 11am Open Gym-only Membership

Cancelled:
Everything else!

Check out the rest of this week and next week’s schedule HERE.

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