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compare to 3.19.09
Renegade Rows 3x8
Hanging out at CrossFit
Movie Night Info
Food Inc. opens on June 12 at Film Forum; we will be going to the 6pm showing on Sunday, June 14. If you'd like to attend, email Margie(AT)crossfitsouthbrooklyn.com by Wednesday, June 10 so she can pre-order tickets online (tickets are $11). If you can't make the film on Sunday, try to check it out before our potluck on June 20th.
Due to a scheduling conflict with the Lyceum, we're going to have to push the Shoulder Impingement Seminar a little bit back. More details to follow.
60 Doube Unders
15 Push Jerks
60 Double Unders
9 Push Jerks
60 Double Unders
6 Push Jerks
This workout has a high accuracy and coordination component. Choose a weight for Push Jerks that is heavy but manageable. If your Double Unders are a work in progress, scale the volume down to 30 reps per round.
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3 Rounds NFT
5-10 Strict CTB Pull-ups
Robb Wolf talks Animal Protein CrossFit
Dinner and a Movie - SBK style
As some of you know, the documentary Food Inc is opening soon at Film Forum. The film "reveals surprising—and often shocking truths—about what we eat, how it's produced, who we have become as a nation and where we are going from here." For those of you familiar with Michael Pollan, this is basically Omnivore's Dilemma plus. It has been getting great advanced reviews.
For our next food/nutrition experience, we'll see the film and then have a paleo(ish) potluck at Margie's new digs, co-hosted by Malcolm and Laurel. The added twist on the potluck is that everything must be locally sourced - detailed rules to follow. The potluck will take place on Saturday, June 20th at 6pm.
Please email Margie(AT)crossfitsouthbrooklyn.com ASAP to indicate whether you prefer to see a late afteroon/early evening showing on Sunday, June 14 or an evening showing on Tuesday, June 16.
Complete 7 Rounds of
:20 Deadlift, 225lbs
Todays WOD is a modified version of a CF Football WOD. If 225 is too much for you to
Deadlift, divide your 1RM by 1.4 to scale.
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compare to 4.23.09
Dumbbell Strict Press, 3x5
George and Lisa get their stretch on
Is anyone interested in afternoon classes? If so what times are ideal for you?
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compare to 1.16.09
Double Under Practice
Ring Support Practice
We're starting a new MEBB strength cycle today. We'll be rotating Mid Hang Power Cleans, High Bar Back Squats and Bench presses over the next three weeks as well as some skill work and Posterior Chain moves. Some of you may remember the TREMENDOUS gains people were making at the beginning of the year when we did an "Effort CrossFit" cycle. Check out the calendar for more info!