CrossFit South Brooklyn

Established 2007

Monday 10.19.20

Posted on

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm

Today’s Programming

CrossFit

C Day: Clean & Jerks / Squats / Overhead Strength

STRENGTH

EMOM: 15:00
1 Power Clean + 2 FSQs + 1 Jerk

Notes:
Work up to a heavy weight on the complex

METCON

21-15-9 Reps for Time of:
Row Cals
Burpees
DB Push Press

Notes:
Try to make this a sub 10:00 workout. Choose a DB weight that forces you to break the 21 round into 2 sets.

CASHOUT

3×12 Lying DB Triceps Extensions
Rest :45 between sets

CFSBK @ Home

Metcon

20:00 EZ Pace
6ea Half Kneeling Windmills
12 Plank Hip Taps
6 – 12 Box Dips
24 Mountain Climbers

Notes:
Count one foot for 24 Reps on the Mountain Climbers
Use a couch, chairs or any other household item that works for the Box Dips!

Strength

5 Sets on Each Side of:
10 Single Arm KB/DB Swings
8 Single Arm KB/DB Hang Snatches
6 Single Arm Contralateral Reverse Lunge Thrusters
4 Single Arm Bent Over Rows


Lauren and Steven got married last weekend (After doing the AM workout!!!) and Stacey officiated! Congrats!!

From Lauren
This is a photo taken right after our wedding ceremony in Brooklyn on Saturday, October 3. Our friends and family joined via Zoom. It was a beautiful day and we are so grateful to Stacey, whom we met through CFSBK, for officiating!

Steven and I joined CFSBK in October 2015. Along the way we have met so many wonderful people! It felt so special to have some of them with us on the big day.

From Stacey
I met Lauren in Short Circuit when I noticed that she too loved to dance in between short circuit stations and I met Steve while we rowed our lives away in Crash B’s last year.

I was so honored when they asked me to officiate. It was such a beautiful and heartfelt ceremony. And look how sharp they both look! They are a great couple and the kindest individuals. They are also great fun to collaborate with and hang out with. I went online after Lauren asked me if I’d officiate and a few days later, I became an ordained minister.

 

Comments

  1. CONGRATULATIONS!! I just asked Steve about this in 7AM class and here you are! You all look fantastic-wishing you so much happiness!

  2. Yay…Congrats Lauren and Steven! You guys are both great individually, and together make a great couple. I’m so happy you chose to tie the knot!

  5. Congratulations!! That’s great news! Great photo too – The beautiful bride wins that flex-off hands-down. Steven, Stacey: 90degree arm-to-lat angle, k?

  10. Congrats to Lauren and Steven. You guys are the best. So happy to have you as friends, neighbors, and fellow CFSBKers. Wishing you all the happiness in the world.

  12. Thank you so much, everybody! We’re so grateful to be a part of such a supportive community. The big day wasn’t what we originally planned, but it was magical nonetheless.

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