Fitness: Push Press 5 x 3 Linear Progression
Start light enough to leave room to go up, about 80% of what you did for a single last week.
Performance: Rack Jerk 5 x 1
Hit 5 singles between 80% and 90% of your recent 1RM. If you're feeling good then work at the 90% end, if you're feeling off then work at the 80% end. Your work reps must be no lighter than 80% and no heavier than 90%.
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AMRAP 20 minutes:
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Dave shows Samir how to use the Crossover Symmetry system.
- There's a fun new post over on Inside the Affiliate, spotlighting CrossFit Oahu in Hawaii. Learn tons from owner Bryant Powers about how they run their five facilities. At the very least, your eyes will thank you for all their colorful photographs. Or maybe you'll decide to move to Hawaii.
Fight Gone Bad Fundraising Update from Brooklyn Community Foundation
Congrats everyone! We're almost at $13,000—which is 31% of our fundraising goal for Brooklyn Community Foundation. Erik B. and Peter M. are crushing it!
The best part? Brooklyn Community Foundation is thrilled to announce that they will match the funds you're raising! Once overall fundraising hits $15,000, the Board will match contribution dollar-for-dollar. You or your friend puts in $10? Our Board puts in $10, doubling your impact on Brooklyn’s communities. We're so close! There will be another surprise when we hit $35,000, so KEEP IT UP!!
Congrats to those teams and individually topping our leaderboards on CrowdRise! Below are our top fundraisers from both the individual and team divisions (as of 2pm Sunday 10/5):
Top Five Teams:
- ¿DÓNDE ESTÁN MIS PANTALONES?
- Menace to Swolbriety
- Wall Ball Me, Maybe
Top Five Individuals:
- Erik B.
- Peter M.
- Scott M.
- Asta F.
- Michael A.
Another Brooklyn Boulders Session Added for Next Weekend!
Cruise Director Mare L. was able to get another climbing session for us at Brooklyn Boulders next weekend. The Saturday class is sold out, but there is now a class on Sunday at 4pm.
The session is a special one-hour course that teaches climbing techniques. You'll use your gymnastics-heavy, explosive-lifting skills on dynamic cave-esque walls like The Beast, and get to connect with the climbing community at BKB! The course has been specially designed for CrossFit South Brooklyners AND discounted (their 30-minute Learn-to-Boulder class is normally $45).
When: Sunday, October 12, 4pm
How Much: $30, includes day pass and gear rental for the day of the class (a $36 value)
Sign up here!
The class is capped at 10 people, but if you find this 4pm class is sold out, please email Mare at mare [at] crossfitsouthbrooklyn.com.
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What kind of pre-class movement prep do you do?