Every 2:00 Seconds for 7 Sets:
3 Position (Mid/Below-the-Knee/1″) Hang Power Clean
Aim to work sets across at about 65-75%, with the goal of no misses. Keep these crisp, focusing on timing and speed. Consider sloppy footwork or racking of the bar as misses. If you miss any set you must drop weight.
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Week 4 of 6
4-5 Rounds or 20 Minutes:
1-2 Rope Climbs or Modified Rope Climbs
2-4 Hollow Body Wall Walks
8 Calorie Bike/12 Calorie Row
16 Seated Pike or Straddle Leg Lifts
Aim to move continuously and deliberately. Scale the rope climbs to legless if able, and/or add in 4-8e hip taps to the last wall walk of each set as able. The leg lifts should be done at a controlled tempo without touching your heels on the floor between reps. Modify to 8-12e single leg as needed.
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CFSBK Kids Birthday Party Testimonials
Did you know that our CFSBK Kids program offers birthday parties? We offer hour-and-a-half events for kids of all ages! Each party consists of an hour of age appropriate activities, followed by a half-hour during which the parents can do food/cake and kids can do a little controlled free play afterwards. While we have refrigerators for drinks/beer, tables, chairs and plenty of room for parents to hang out, birthday cakes and any other food you’d like to serve is to be provided by the parents. Our parties are a blast!
Don’t take it from us. We’ve gathered some recent testimonials from parents:
“Coach Lynsey and the entire CrossFit South Brooklyn Kids team did the most amazing job hosting my daughter’s 6th birthday party! They took her theme (Rainbow Girl Superpower!) and ran with it, making my life as a parent as easy and stress-free as possible. The coaches did a fantastic job of incorporating plenty of exciting and age appropriate activities and had all the girls laughing, running and playing throughout the entire party (bonus points for how ready my kids were for bedtime after the party). I can’t say enough amazing things about CrossFit South Brooklyn and their awesome Kids program and would plan a party here every day if I could (wait, can I??).”—Courtney S.
“We threw our daughter’s birthday here—for the second year in a row, at her demand—and it was fantastic. The kids are challenged, exhilarated, and exhausted, the coaches are fun and encouraging. The parents love watching their kids learn how to conquer complicated but age-appropriate obstacle courses while hanging on the sidelines. Each year we’ve heard from other parents that it’s their favorite birthday party. Love CFSBK kids parties!”—Rebecca G.
“CrossFit South Brooklyn made the best birthday ever! They are GREAT with the kids, and the kids have a blast with the activities (obstacle courses, bouncy house, rope swing). They even customized the activities to my daughter’s party theme, Star Wars, which she can’t stop talking about. It’s also nice that you can bring drinks and food for parents, and the large open room accommodates groups well. I would definitely recommend CFSBK for a birthday party.”—Stacey
Go HERE for more info and to book a party. Feel free to send today’s post to any parents who might be interested!
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