Partner Workout
For Time:
21-18-15-12-9-6-3
Unbroken Thrusters 95/65
Calories Rowed
Partner “A” does 21 Thrusters, then partner “B” does 21 Thrusters. Partner “A” rows 21 calories, then partner “B” rows 21 calories, etc. The Thrusters must be completed in unbroken sets. If a set is not done unbroken the partner must start the set over at 1.
Post time, Rx, and partner to comments.
These things. Rings. You want to master them, right? Then sign up for Coach Ken’s Rings Strength class, which starts on Thursday, November 29th. Go HERE for more info!
This Week at CFSBK in Review
1. We’re back on our regular schedule starting today. Check out our class offerings and come get your sweat on this weekend!
2. On Tuesday, Dr. Jason Fidler of Functional Rehab (located on the 2nd floor of 597 Degraw), offered some tips on how to avoid back pain while traveling.
3. Thanks to everyone who came out to our 5th Art Show last Saturday night! Some photos from the evening are up on our Flickr account.
4. CFSBK OG Samir C. recently penned an essay for Aeon entitled “Intellectual Property Is Nonsensical and Pernicious.” Give it a read!
5. Missing something? It might be in our most recent lost and found dump! Be sure to claim your stuff at the front desk before we donate it to CHIPS in a couple of weeks.
6. Join Stacey C. for a women’s yoga retreat in the Catskills from February 1st to February 3rd! For more details and teacher bios click this link, check out the evite, or contact Stacey at staceylcerv [at] gmail.com.
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Yesterday’s Results Board: Rest Day
A Great Part of Going Home for Thanksgiving Is the Old Video Games The Outline
Bruce Lee’s 3-Minute Workout Breaking Muscle
Ring Supports
30 Seconds x 5-8 Sets
Rest as needed between sets but no more than 2 minutes. Focus on a perfect position (shoulders away from ears, elbows locked out, hollow body) atop the rings. Scale time as needed. You can also scale to a more stable set up using a band held across the rings or the Matador.
Post work to comments.
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AMRAP 18 Minutes:
9 Sumo Deadlift High Pulls 95/65
12 Front Squats 95/65
15 Burpees
The Sumo Deadlift High Pulls should be a little heavier than your Fight Gone Bad weight, maybe unbroken throughout. The Front Squats come off the floor, NOT via a weird Clean after the 9th Sumo Deadlift High Pull, and should be completed unbroken as well.
Post rounds, reps, and Rx to comments.
TONIGHT: The 5th CFSBK Art Show
CFSBK’s 5th Art Show is tonight from 7-10PM. Free entry and alcohol (and La Croix!). Bring your friends!
The show will feature live tattooing by Brooklyn artist Jim Gentry (go HERE to get on the standby list).
There will be several live performances throughout the night, including music from CFSBKers Emily Asher and Paul Bennett, and a dance/spoken word performance by Sacred Circle Theatre Company featuring CFSBK member Anise.
Come check out the art of these talented artists from CFSBK and beyond:
Katie Harper
David Osorio
Sonya Cheuse
Katherine Akiko Day
Nick Piltoff
Brett Ferguson
Jonathan Arias
Rainer Magik
Simon Ressner
Michael Gigl
Paul Hernandez
Henry Poyder
Paola Luisi
Carla Stickler
We could still use some volunteers to help set up and break down. Contact Coach Brett at Brett [at] CrossFitSouthBrooklyn.com if you’d like to help make the magic happen.
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Yesterday’s Results Board: Rest Day
My 3 Biggest Mistakes in Weightlifting Catalyst Athletics
Looking Up in the Deadlift Starting Strength