30 reps for time of:
Clean and Jerk 135/95
7 Minute Cap
This WOD is ideally done incredibly fast, in 2-4 minutes or less, which is why we've done a 3-4 minute cap on her before. You can scale this to be able to achieve the desired result or, maybe today you go for a heavier weight and gut it out...if you've got the guts. Either way your goal should be to STAY ON THE BAR...you only need to chalk up once before the clock starts. No water breaks during Grace.
Post time and Rx to comments.
compare to 6.3.11
Joe O goes overhead at the CF Subway Series Event in Long Island City
We saw an absolute storm of PRs happening on the "Helen" leaderboard for the ladies this week. Here are some of the top time put up by our femme fatales:
Melissa L: 10:04
Ellie M: 10:06
Christine D: 10:17
Jess F: 10:36
Jackie Z: 11:31
Kate D: 11:50
The CFSBK CSA Has been approved!
We've reached critical mass and the farms have agreed to host their CSA programs at CFSBK. The first pick up will be on Sept. 7th or 14th, if you didn't recieve an email from Margie about this yesterday and are interested in joining, please email her at Margie(AT)CrossFitSouthBrooklyn.com
Fight Gone Bad House Teams 12 and 13!
Have you signed up for Fight Gone Bad yet? If you plan on it, doing it TODAY is the perfect time to sign up. If you procrastinate too much there might not be time to get an awesome shirt printed with your team's name on it. Also- we recieved some notifications about people who joined the team but there was no name left on the submission form. If your name is not listed here, you're not on our team yet! Email David(AT)CrossFitSouth Brooklyn.com to get that squared away.
Our Affiliate Team total is at $3,135.00 raised for charity. Great work team!
Here are our top 5 Fundraisers so far:
Peter Mattis $850
Chris Paschke $500
Yoshi Stone $450
David Osorio $400
Maxwell Knight $450
Rugged Maniac 5K Race coming to Brooklyn
New York's Failed Earthquake Response Test NY Times
A Pull-Up Contest For Those Who Train On The Streets NY Times
Here in Red Hook Kickstarter
Caveman Diet Draws Grunts From Nutritionists Chicago Tribune
Why Do We Like The Taste Of Protien? Wired