Bench Press
4 x 12
Sets across. Use a “slower down-faster up” tempo. Heavier than last week if you can. Last reps or two of each set should be challenging.
Post loads to comments.
Exposure 4 of 6
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For Time:
30 Double-Unders
20 Power Snatches 95/65
10 Ring Dips
30 Double-Unders
20 Overhead Squats 95/65
10 Ring Dips
30 Double-Unders
20 Power Cleans 95/65
10 Ring Dips
30 Double-Unders
20 Front Squats 95/65
10 Ring Dips
Modify Dubs to Alternating Foot Steps or 2x Singles as needed. The barbell movements and Dips should be done in 1-3 short sets on the fast end. Modify the Dips to the Matador or Push-Ups today, elevating the Push-Ups as needed.
Buy Ins:
Ring Dips: Can do 10+ Matador Dips unbroken
Matador: Can do 10+ perfect Push-Ups unbroken
Post time and Rx to comments.
This Saturday: “Stonewall” Pride Workout
As we approach lesbian, gay, bisexual, transgender, queer (LGBTQ) Pride weekend, CFSBK is proud to celebrate and support the LGBTQ members of our gym and the broader community.
On Saturday, June 29th, the gym will hold a workout for NYC Pride weekend called “Stonewall,” in honor of the 50th anniversary of the 1969 Stonewall Rebellion. Stonewall was a weekend-long demonstration and riot at the end of June against police raids and harassment at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQ rights movement.
What is lesser known about the Stonewall Rebellion and the growth of the LGBTQ rights movement is that it was led by transgender women of color, Sylvia Rivera and Marsha P. Johnson. While the LGBTQ rights movement has made a lot of progress over the past few decades, there is still a long way to go, particularly for members of the trans community who face significant discrimination and violence. For this reason, CFSBK’s Pride weekend workout will be a benefit for 2 nonprofit organizations serving the trans community: the Sylvia Rivera Law Project and Marsha P. Johnson Institute. Instead of the usual “male” and “female” Rx weights, these suggested loadings will be named after the late Sylvia and Marsha in honor of their contributions to the LGBTQ movement.
This workout will be free and open to all experienced CrossFitters! We will be collecting suggested donations of $20 or an amount that is meaningful to you. No one will be turned away for lack of funds.
“Stonewall”
AMRAP 15 Minutes:
6 Squat Cleans 135 (Marsha) / 95 (Sylvia)
28 Double-Unders
6 Shoulder-to-Overheads 135 / 95
9 Burpees
CFSBK Statement of Inclusion and Anti-Oppression
CrossFit South Brooklyn recognizes the dignity and worth of every person and is committed to creating an environment that is safe, accessible, inclusive, and respectful of all members and visitors. To create this important space for our community, we do not tolerate oppression on the basis of race, ethnicity, economic status, gender/gender identity, sexual orientation, immigration status, religion, ability, or age.
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Creating Welcoming Gym Environments for Trans and Gender Nonconforming Athletes Girls Gone Strong
Guide to Being a Good Trans Ally PFLAG
I love everything about this post! I’ll do the workout Saturday to be with you all in spirit. Thank you, CFSBK, for being such an awesome place 🙂 XOXO