Every 2 Minutes x 5 Sets:
Snatch Deadlift + Mid-Hang Muscle Snatch + Mid-Hang Power Snatch + Overhead Squat
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Week 1 of 6
30 Minutes for Quality:
400m Jog (or about 2:00-2:30)
:20 Side Plank/Star Plank
15 Wall Ball
5 Snatch Sots Presses
To be completed using nasal breathing only. Work at a sustainable pace throughout, resting up to 30 seconds between movements as needed to maintain that pace. Use a lighter ball and/or a lower target than normal on wall balls. For the Snatch Sotts Presses, add a small amount of weight if you can, and modify to a single arm dumbbell version as needed.
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6 days left to register for Fight Gone Bad 2019. This year we’re proud to support the Sunrise Movement, which you can learn more about by watching this short video. Want to save the world, literally? Then go HERE to join the fight!
This Friday: By the Book at the Bellhouse
By the Book is half reality show, half self-help podcast, and one wild social experiment. In each episode, hosts Jolenta Greenberg and Kristen Meinzer choose a different self help book to live by, follow it to the letter, and weigh in on whether or not it actually changed their lives.
For their live show, they will be upending their lives in the name of self improvement, celebrating the release of Kristen’s new book “So You Want to Start a Podcast” and the launch of their new spin-off show We Love You (And So Can You), and offering up lots of funny, fierce surprises along the way. Plus, they’ll be joined by special guest Elna Baker from This American Life. Ticket price includes an autographed copy of Kristen’s new book So You Want to Start a Podcast. Stay after the show to chat with Kristen and Jolenta!
Doors open at 7:00pm and the show starts at 7:30pm. Go HERE to buy tickets!
News and Notes
- As always, we want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and anything else you’d like the community to know. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn.com.
- All classes are cancelled this Saturday, September 7th as we host the Iron Maidens Raw Open. Come out to the gym to cheer badass women doing feats of strength!
- Leah, our in-house massage therapist, will now offer hours on Sundays from 1:3opm to 7:30pm in addition to her regular hours. Go HERE to learn more and set up an appointment!
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