Tempo Back Squat (32X1)
3 x 8
Should be challenging for the last couple of reps on each set but never a grind.
Post loads to comments.
Exposure 1 of 8
_____________________
10 Rounds for Time:
1 Strict Pull-Up + 2 Kipping Pull-Ups + 3 Chest-to-Bar Pull-Ups
8 Push-Ups
12 Russian Kettlebell Swings 24/16k
The Pull-Up complex should be challenging. Try to stay on the bar for all 6 reps! Scaling options are:
- Bands as needed
- 1 Jumping Pull-Up w/3 second negative + 2 Jumping Pull-Ups + 3 Jumping Chest-to-Bar Pull-Ups
- Any combination of 6 unassisted Pull-Ups
Post time and Rx to comments.
“That ecosystem is only as healthy as how biodiverse it is. So for us, what that biodiversity means is having a variety of programs, which is kind of like a variety of niches for people to explore.” The newest installment of CrossFit Journal‘s Inside CrossFit South Brooklyn is out, and this time the focus is on all the different programs we offer our members. This one is jam-packed with fun footage from the gym and some incredibly cool drone shots of the neighborhood. Enjoy!
Catching up with Inside CFSBK
CrossFit HQ has released some awesome videos about our humble gym over the past couple of weeks. Afraid you missed one? Fret not. Let’s recap!
- Diapers and Dumbells
- CFSBK’s Group Class Coaching Expectations: Part 1
- The Docs
- CFSBK’s Group Class Coaching Expectations: Part 2
- Variety
Holiday Schedule
We’ll be running on a modified schedule over the next few days. Here are the details…
Today, November 22nd
CrossFit Group Class: 6am, 7am, 8am, 10am, 12pm, 4:30pm, 5:30pm
Short Circuit: 9am
Diapers & Dumbbells: 11am
Fit 55+: 11am
AM Open Gym Membership: 6am-1pm
Starting Strength: 6pm, 7pm,
Next Level Weightlifting Club: 6pm (rescheduled from Thursday)
CrossFit Preteens: 4:30pm
Thursday, November 23rd (Thanksgiving)
CrossFit Group Class: 9am, 10am, 11am
Pilates: 10am
AM Open Gym Membership: 9-12pm
Everything else is cancelled.
Friday, November 24th
Short Circuit: 9am
CrossFit Group: 10am, 11am, 12pm
AM Open Gym Membership: 9am-1pm
Fit 55+: 11am
Open Gym: 6-8pm
Diapers & Dumbbells: cancelled
Starting Strength: cancelled
_____________________
Yesterday’s Results Board: Rest Day
Is The Stupidity of Our Age Unique? Current Affairs
The Female Weightlifters from One of Iraq’s Most Notorious Neighborhoods Washington Post