2 Reps On The Minute For 10 Minutes
Add 5-10lbs from last week. Focus on a tight bottom position and explosiveness off the box.
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(e/8) compare to 9.21.11
3 Rounds NFT
10 V-Ups with a 2 second hold
10/leg Contra-lateral Weighted Step-Ups
50-100 Single Unders
For the contralateral lunge the DB is in the opposite hand of the stepping leg. Perform all reps on 1 leg before switching
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Columbus Day Weekend On the Farm
Looking to get out of the city for a day or two over the long weekend? Good news! SBK's CSA farms are hosting their second annual Harvest Party on Sunday, October 9th and we're invited. It's an all day affair featuring food from the farm, local beer, live music, a bonfire.... really all you can ask for from a farm party.
This is a great opportunity to get to know our farmers, see where all that tasty goodness comes from and meet people from the local community.
Tickets are $40, which gets you food and booze for the day. There are plenty of B&B's in the area to spend the night.
If you are interested in going, contact Margie(AT)Crossfitsouthbrooklyn.com by October 2 so she can arrange transportation and accommodations.
It's Almost Like This Stuff Really Works!
Congratulations to Craig C. who participated in the Westchester Olympic Distance Triathalon this weekend and hit a 17-minute PR (3:03) down from his previous Westchester time of 3:20. Craig's training has consisted solely of CrossFit. Nice work Craig!
How long have you been training and what are some of the lessons you've learned about your body, your goals and your perspective?