Take 15 Minutes to work up to a heavy triple.
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4-5 Rounds NFT of:
5 Strict Chin-Ups
5-8 Parallette or Box Shoot throughs
Max Doubles in 1:00
There is a 20 minute cap on this work. Add weight to the chins if needed.
Greg G and Crystal C take flight
- Happy belated birthday, Jenn S
Rumman's Thank You
I really enjoy coming in for the workouts. Keep up the great work!
CFSBK Spartan Race
CFSBK is sending a team to next year's Spartan Sprint taking place at Tuxedo Ridge Ski Resort on Saturday, May 31, 2014. This year, CFSBK sent 27 members and finished 77th out of the 760 teams registered! We had such a blast that we went ahead and registered a team for 2014. Here are the details:
- Date: Saturday, May 31, 2014
- Time: Register for any of the open heat times. Spartan will group us all together the week of the race.
- Place: Tuxedo Ridge Ski Resort
- Select Team Name: Crossfit South Brooklyn
- Click on this link to receive a discount code for 15% off
- Early bird registration is $60 and runs until November 30 (there are discounts for military, first responders and students)
The Sports Gene Considers The Root Of Athletic Success NYT