Workout of the Day
SKILL: Kipping Toes To Bar
PARNTER METCON
In a team of 3, complete the following for time:
18 Wall Walks
36 Cals Air Bike
54 Toes to Bars
72 DB suitcase Box Step Overs
54 Toes to Bars
36 Cals Air Bike
18 Wall Walks
Notes:
*Numbers are TOTAL reps as a team. Aim to divide the work relatively evenly.
*Step ups are total alternating (so 24 total per person, 12 each leg). You do not have to fully extend on top of the box, but both feet need to touch the box before getting over to the other side. Choose a challenging weight for you.
*Suggested Rx 50#/35#, 24/20″ box.
CrossFit Group Class Programming Template (WK4/9)
Ashley making short work of an Open workout last year during Friday Night Lights!
#INTHEOPEN
The following people have all chosen to be part of Team CrossFit South Brooklyn and represent our gym in the Open! Kudos to everyone who has already signed up but we’re not done growing yet. We’d like to see this list triple by the time the Open starts. Representing CFSBK is not about your performances in the workouts anywhere near as much as signing up to be part of our team and showing the world CFSBK runs DEEP. We have some really fun and new plans for the Open this year that we’ll share this week but you can only participate if you’re officially signed up for the Open!! Also, this afternoon we’ll announce the 5 raffle winners who get their Open Registration paid for!!
If your name is on the list below, please take a moment to put your name up on the CrossFit Open white board in 597 between the two bathrooms!!
Stephanie Arabagian
Vinicius Baggio Fuentes
Tristan Bel
Laura Berk
jacinto Bonilla
Shawn Campbell
Anthony Casola
Ahmaed Cephus
Ashima Chitre
Sheryl Cohen
Dan Conroy
Harry Copeland
Zel Crampton
Cidney Falk
Elizabeth Fine
Omar Francis
Andrew Hill
Dan Kang
Olena Knyzhnyk
Cathy Kolcun
Ashley Macha
Matt Merenich
Aafiya Mohammed
Gerry Mullany
David Osorio
Kaushal Parikh
Erick Pinto
Hung Quach
Lee Savage
Ashley Sawyer
Laura Siegle
Joseph Sinchak
Keith Walter
Renaldo Webb
Jonathan Wright