Fitness: Hang Clean + Jerk
Focus on having your weight over your mid foot at the mid hang position.
Performance: Hang (knee) Clean and Jerk (1+1) 1-1-1, then High Hang Clean and Jerk
Work up to a heavy single on today's complex of a clean from the hang plus a jerk. Then back off to 80% for three singles from the high hang.
Fitness: 3 x 5 Linear Progression
Add 5-10 pounds to last week's weight.
Performance: 82.5% x 4 x 4, then 80% x 4 x 4
Rest less than two minutes between sets.
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Wanna learn to paddleboard? We thought so! Learn more below!
- Happy birthday, Luanna S., Front Desk frontman Mirko B., and Endurance Wonder Coach Michael O.!
- Come get your fish, veggies, eggs, and flowers! The CSA deliveries are today from 6-8:30pm sharp.
Get on the Water This Summer with CFSBK
What: Stand-up paddleboard lesson and tour
Where: on the Hudson River, launching from Croton Point Park in Westchester County
When: 2-4pm, Saturday, Aug 16
$99 per person, cost drops to $89 per person with 6+ participants
Sign-up: email Mare at firstname.lastname@example.org by Saturday, July 26
This two-hour lesson and guided tour is geared toward first-timers and beginners. Instructors will talk about on-the-water safety, decision-making, essential safety gear, selecting the appropriate size and type of board, paddle selection, and basic accessories. The skills covered during this lesson include standing up on a board for the first time, lifting and carrying a paddleboard, launching and landing, paddleboard stance, the forward stroke, basic turning strokes, and stopping. No experience is necessary for this lesson but the conditions of the day (wind, waves, etc.), will determine the difficulty level.
For more information, check out our event page!
Become a Dog Whisperer: Training Your Dogs at CFSBK
Cesar Millan hasn’t got anything on Anthony Newman of Calm Energy Dog Training. Newman was New York magazine’s pick for Best Dog Trainer of 2013, and he’s visiting CFSBK to train your beloved pooch!
When: Saturday, August 2, 2014, at 2:15pm
What: a 90-minute workshop will meet at CFSBK and include obedience exercises in real-world situations, techniques for calm city walking (including a packwalk down to the local dog park), and followed by a Q&A
Where: your favorite gym
Cost: Specially-discounted cost for SBK: $55 per person/dog, which will drop to $45 if at least 10 people sign up
This event is open to CFSBK members and their friends and dogs of all sizes, provided they are basically social and non-aggressive. The deadline to sign up is Saturday, July 12! Email Mare at mare [at] crossfitsouthbrooklyn.com to sign up, and include any specific topics you would like to see covered.
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