Fitness: 3 x 5 Linear Progression
Add 2.5 to 5 lbs to last week. If there’s still time on the clock then do an additional set.
Performance: 75% x 6 x 5
Rest two minutes between sets.
Post loads to comments.
5 Rounds for Time:
5 Power Snatch 115/75
5 Overhead Squat
5 Rounds for Time:
10 Kettlebell Swings
10 Goblet lunges
There is a 10-minute cap on both workouts. The snatch/OHS weight should be medium-light, meaning there should not be a significant struggle to move the load.
Post time and Rx to comments.
News and Notes
- Happy birthday, Erik B. and Isaac G.!
- Yesterday was Dave and Sarah E's last day at CFSBK, as they are moving to New Jersey. We are sad to see them go but wish them the best of luck! Come back and visit!
2014 Subway Series
Another year has gone by, and it's time once again for an NYC affiliate throwdown: the 2014 Subway Series! All NYC affiliates are invited to participate and the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year.
We're mixing things up a little this year, and making this a team competition. Each box will field one 4-person competition team, and any number of additional 3-person open teams. There will be TWO winners this year, a competition series winner, and an open series winner.
Prior to the beginning of the series, each box will choose between 4 and 8 athletes to place on their competition roster. Each week, 4 of these athletes (2 men, 2 women) will compete in the competitive division. Athletes declared to be on the competition roster may not compete on open teams in weeks they are not competing on the competition team. The competition team workouts will be pretty challenging at the level of Regionals team workouts.
Each open team is comprised of 3 athletes, including at least one female athlete. Open teams may register for any combination of events (they do not have to participate in all events, and athletes may participate on different open teams for different events.)
There will be no scaling options available for either division. However, the open division workouts will be accessible to a relatively novice athlete, at the level of the Crossfit Open workouts. The cost to register an Open Team is $99 per team, per event ($33 per person, per event).
If you are interested in participating in the Subway Series either as a member of the Competition Team or an Open Team, please fill out all fields in the following form by Friday, July 4. Coaches will then review the list of interested athletes and their availability and assign everyone to either the Competition Team or an Open Team. Your team will then receive an email notifying you to register for the event.
We hope that many of you will represent CFSBK at this year’s Subway Series!