3 Rounds NFT of:
2 Wall Walks with a :05 hold at the top
25 Hollow Rocks
4-5 Sets of:
Perform 3 kick-ups to the wall
Perform 10 Supine Press Ups on an elevated surface between kick-ups
We'll be focusing on a smooth kick-ups with varying levels of inversion. From partial kick-ups, to heel taps and finally full inverts against the wall.
10 Rounds For Max Reps of:
Post total reps to comments.
Hot Shots Workout
On June 30th 19 members of the Granite Mountain Hotshots firefighting crew tragically lost their lives while fighting a fire in Yarnell, AZ. Recently the CrossFit Kids Foundation organized a grant that would send 100% of the donations collected to the families of the fallen. As a sign of solidarity, CFSBK will be programming the memorial workout (Still TBA) this Saturday, August 31st. If you'd like to donate to the cause, you can do so directly online here. Alternatively, CFSBK will be accepting cash donations day of which we will then match via online donation. There is no requirement or minimums to participate in the workout and all donations will be kept anonymous.
- To learn more about what a "Hotshot Crew" is, read the wikipedia page.
- To learn more about the events that transpired on read this NPR report
- To see a video about the Hotshot crew from their gym, Captain CrossFit, click here.
CFSBK Track Workout on Saturday, Sept. 7th
CFSBK will be hosting a remote Track workout on 9/7/13 in Red Hook. This will coincide with the weekend the gym is closed for the Starting Strength Seminar with Mark Rippetoe. We will meet up at 9:30 am by the bleachers at the Red Hook Track (Hicks and Bay) for an outdoor running and body weight workout with your CrossFit buddies. Football (aka , Soccer) is usually going on down the block and the food trucks (tacos!) should still be around for post-WOD replenishment and entertainment. Show up on time and plan to spend about an hour or so warming up and WODding with us. RSVP to christian(AT)crossfitsouthbrooklyn.com so we know how many folks to plan for. If all you know about Red Hook is the Ikea, you've been missing out. Come explore this great part of Brooklyn!
We will also be hosting a Flag Football and CFSBK Social at Prospect Park on Sunday September 8th.
The Tabata Delision Tony Gentlecore
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