Team Metcon
In teams of 3…
30 Minute AMRAP:
120 Calorie Row
90 Russian KBS
60 Wall Balls
30 Overhead Plate Lunges
270m Run Together
Post rounds, reps, Rx, and partners to comments.
Week 2 of 2
In case you missed it, photos from our biggest-ever Murph Day are now up on Flickr!
The East Coast Gambit: Last Day of Standard Registration!
Did Murph Day whet your appetite for competition? The first-annual East Coast Gambit is a premier, single day, functional fitness competition in the northeast! Hosted right here at CrossFit South Brooklyn, the event is open to all individuals and will feature both RX and SCALED divisions. All athletes will perform 3 workouts, plus a 4th floater workout. Expect the workouts to challenge you both physically and mentally, compelling you to do your very best on competition day!
Cash and prizes totaling over $3500 will be awarded to the top three athletes in each division! Sponsors include: RYU Apparel, Cafe Grumpy, Thirteen Fit Apparel, WOD N Done, RPM Jump Ropes, Born Primitive, Bear Complex, Wags and Weights, Chestee, and more!
The big day is scheduled for June 15th, 2019 from 8am to 4pm. TODAY is the last day to register at the standard rate. June 7th is the last day of late registration.
Head over to the East Coast Gambit site to see the awesome workouts and sign up!
Goodbye, Anti-Gravity!
Today is the last day we’ll be offering Saturday and Wednesday Anti-Gravity classes. You will, however, still be able to sign up for cycles of Coach Ro‘s Anti-Gravity Strength. Stay tuned to the blog to learn about upcoming cycles.
_____________________
An Athlete’s Guide to Aging Gracefully Outside
15 Women in Sports on What Everyone Gets Wrong About Them The Players’ Tribune (video)
AG
A.
@sustained effort:
270m run
8 SL RDL – TOUGH
65m crossbody carry – TOUGH
5 floor levers
x 3 rounds
B.
kipping handstand push ups
C.
5 rounds @sustained pace:
10 HSPU
rest 10 sec
12 TTB
rest 10 sec
40 DU
rest 10 sec
250m row
rest 2.5 min
D.
5-10 min EZ cool down
+
5 min belly breathing
Two Things:
1. Even after group class and AR— I had to make it to the last Anti-gravity class. I was at the very first class with Noah— and got so many skills like TTB, kipping hand stand pushups, etc. through AG and Coach Ro! Thanks for everything! Had a blast today working out without Allan E. So glad I stuck it out!!
2. Happy Birthday, Coach Whitney!!!
Bye!!
Happy Birthday Whitney! It was my first day back after being out for six weeks and you made easing back so much better. Thanks for everything you do!