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30%x5x3 (% based on 1RM Press)
Stretch Hamstrings or Shoulders with bands.
Starting August 1 there will be no more first time drop-ins allowed to Group or Beginner classes. We will designate a specific time for new athletes to come and get a taste of our program. After 2 comped classes all new athletes interested in training at CrossFit South Brooklyn must either complete a cycle of Foundations or sign up for private lessons. After a new athlete completes Foundations they must go to "On-Ramp" classes (new name for Beginner's classes) before they can be cleared by a coach for the Advanced Group Classes.
We're still waiting on some paperwork to go through but hopefully within 2 months we will be using MindBody in order to manage members and payments. With MindBody everyone will be able to purchase sessions from the comfort of their own home or sign up for the new monthly packages we'll roll out in August.
A Thursday Group class will also be launched at the beginning of August.
Is anyone interested in a POSE concentration cycle? We're just starting to have conversations about putting this together and wanted to see how much interest there was in it.
More pictures added to the SBK Scrapbook located in the top left corner of our page!
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15 Handstand push-ups
1 L Pull-up
13 Handstand push-ups
3 L Pull-ups
11 Handstand push-ups
5 L Pull-ups
9 Handstand push-ups
7 L Pull-ups
7 Handstand push-ups
9 L Pull-ups
5 Handstand push-ups
11 L Pull-ups
3 Handstand push-ups
13 L Pull-ups
1 Handstand push-up
15 L Pull-ups
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Complete as many rounds in 30 minutes as you can of:
Walking Lunge, 12 steps
15 Knee to Elbows
15 Good Mornings 45 lbs
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Bethany, Stephanie and Margie setting up for some L-Sits
CFSBK is approaching its 1 year anniversary.
We've come a long way in the time we've been around and I'm looking forward to what the future holds for our affiliate. I've been so fortunate to work with such an incredible group of people and I just wanted to thank everyone for all of your support of the program and CrossFit in general. I'm currently in the process of quitting my job so that I can make this a full-time gym and better provide for all our athletes. Expect major improvements in member services over the next few months.
What would you like to see in the following year at CFSBK?
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Coach Allison and Jeremy at the Games
(Photo via Dan R. and CFNYC) Check out the CFNYC Blog for more pics!
Congratulations to Jeremy on a stellar performance at the games finishing 32nd overall in the men's division.
"Mistress" Fran WOD: 5:27
275 lb Deadlift/Burpee WOD: 3:17
Run WOD: 4:35
155 lb Clean & Jerk WOD: 6:09
Total Time: 19:28
See all the results results here!
Congratulations to Jacinto as well for an amazing showing and pulling double duty by representing both CFSBK and CFNYC at the games! Can't wait to see you guys both in class on Wednesday so we can hear all about it.