Fitness: 3 x 3 Linear Progression
Add 5-10 pounds to last week’s exposure.
Performance: 3 x 3 Linear Progression
Add 5-10 pounds to last week’s exposure.
Post loads to comments.
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Fitness
10 Rounds For Time:
20 Double-Unders or 50 Single-Unders
5 Burpees
5 Chest-to-Bar Pull-Ups
Performance
5 Rounds For Time:
50 Double-Unders
10 Burpees
5 Muscle-Ups
Post time and Rx to comments.
6am Faithfuls Brad D. and Michael A. went on vacation together recently and took this adorbs photo at CrossFit Nantucket. Please always send your travel photos to Kate, our blog’s managing editor (Katharine [at] CrossFitSouthBrooklyn.com), so we can post them and share your adventures!
- THE PALEO POTLUCK HAS BEEN MOVED TO TOMORROW DUE TO RAIN. All details remain the same—from 12pm to 4pm (or later…). Enter the park near 15th Street North, off the 15th Street/Prospect Park train station (F/G). More details here.
News and Notes
- Andrew S., Steph M., Alex N., Brendan N. and Joe W. are representing CFSBK at the Powtown Throwdown at Poughkeepsie CrossFit today! They will complete four workouts including a two-mile run, 1RM clean and jerk, a chipper, and a couplet. Send good vibes their way! Good luck, team!
- Speaking of Kate (hi, it’s me here!), starting tomorrow, I’m taking my first real vacation from the blog since I started in April of 2014, and Coach David will be running it through the end of July. Please forgive him for his endearing typos and strange formatting choices. I am also away for the month of August, but will still manage the blog remotely. I will miss you guys, but I’ll be following along on here! <3
- Happy birthday, Tori P. and Megan R.!
How You Can Spend Your Saturday With CFSBK…
- Yoga for Athletes with Coach Whitney at 10am.
- Active Recovery at 11am and noon today with Coach David.
- Open gym from 2-4pm.
- A Doggie Play Date from 2-3:30pm. More details here.
Strength Cycle Starts on Monday—and There’s Still Space For You to Get Hella Strong!
Upcoming Cycle Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Monday July 20th-Friday Sept 11th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | Tuesday July 21st-Sunday Sept 13th
C cycle: Morning beginners, 6:30am Mon/Wed | THIS OPTION IS FULL
D cycle: Continuing Education, 6pm Mon/Wed | THIS OPTION IS FULL
E cycle: Late mornining, all levels, 10am Mon/Thurs | Monday July 20th – Thursday Sept 10th
F cycle: Noon with Margie, 12pm Tues/Thurs | THIS OPTION IS FULL
Each cycle will culminate in a CrossFit Total on Sunday, Sept 13th.
Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes
Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point
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Got Rhythm? Take This Test!
HOW TO: Double-Unders, Stop Tripping on the Rope! WODPrep