Workout of the Day
STRENGTH
Power Clean
2-2-2-2-2
Notes
After 3-4 lighter warm-up sets, take 5 working sets to build to a moderately heavy, technically crisp double.
Reset on the floor and take 5-10 seconds before completing the second rep of the set.
If you’re feeling beat up from Monday, adjust expectations accordingly and stay lighter today!
Rest as needed between sets.
PARTNER METCON
For Time:
200m Row
300m Row
400m Row
400m Row
300m Row
200m Row
Notes
Each partner performs each interval, trading back and forth.
A completes 200m, then B completes 200m. A rows 300m, B rows 300m, etc.
Reset the monitor between each interval and start from 0 each time. You must stay seated on the erg until you see the total meters of each interval on the monitor.
Keep the foot-straps just loose enough that you can easily get in and out of the erg without losing time in transition.
Have fun and get after it, team!
Programming Template: Week 3/8
Introducing the CFSBK Community Board
CFSBK is full of interesting and talented people. Over the years we’ve watched members help each other find apartments, hire each other and sell things to each other through word of mouth. Often community members will ask us if we know anyone within the community who offers a particular service like an accountant or child care. Sometimes we know, sometimes we don’t. So with a nudge from our own Kelley B, we created something!
The CFSBK Community Board is a new page where members can post professional services, list things for sale, or put out a search for something they need. Whether you’re an accountant looking for clients, selling a piece of equipment, or trying to find a roommate in the neighborhood, this is the place.
We’ll also be periodically highlighting what members are offering on the blog and social media, so it’s worth posting even if you think your network already knows what you do.
Have something to share? Head to crossfitsouthbrooklyn.com/communityboard to check it out and add your first post.
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