Team Metcon
In teams of 3 with one partner working at a time…
AMRAP 12 Minutes:
9 Calorie Row
12 Wall Ball
Choose your weight and height on the wall ball.
Rest 3 minutes, then…
AMRAP 12 Minutes:
9/6 Calorie Bike
12 Russian Kettlebell Swings
Choose your load on the kettlebell.
Rest 3 minutes, then…
AMRAP 12 Minutes:
24 Double-Unders
12 Alternating Dumbbell Power Snatches
Scale dubs to 24 Alternate Foot Steps or 48 Single-Unders as needed. Choose your load on the dumbbell.
Post rounds, reps, Rx, and partners to comments.
Week 5 of 8
The following classes are cancelled today as we host the Barbell Medicine seminar in 597: 9am CrossFit group class, 10am Short Circuit, 11am Active Recovery, 11am Anti-Gravity Strength, 12:30pm Anti-Gravity, and 12:30pm Foundations. All classes will sign in at 608 Degraw, and we will not be able to accomodate members arriving for Open Gym before regular OG hours (2pm to 4pm)
This Week at CFSBK in Review
1. The first-annual East Coast Gambit is a premier, single day, functional fitness competition in the Northeast! Hosted by CrossFit South Brooklyn and slated for June 15th, the event is open to all individuals and will feature both RX and SCALED divisions (more info below on standards). Check out the newly launched East Coast Gambit website for more info and to sign up!
2. Get out of pain, stay out of pain, strengthen your weaknesses, and improve mobility and movement patterns, all while getting stronger! Active Life Strength is a predominantly strength-based class specifically programmed to strengthen movements and improve positions based on your individual needs. A new AM cycle starts May 7th. Go HERE for more info!
3. Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. The first workshop we hosted back in March was such a success, so we’re bringing the Wim Hof Method team in May!
4. Do want a night off for yourself and your kids? Of course you do! So sign up for our CFSBK Kids’ Night Out on May 11th! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.
5. The following classes are cancelled tomorrow for the 2nd day of the Barbell Medicine seminar: 8am CrossFit group class and 12pm Pilates.
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