Back Squat 65-70% x 7 x 2
Front Squat 65-70% x 7 x 2
Add a few pounds to your last low intensity day.
Front Squat 3 x 8
Add a few pounds to your 3 x 8 exposure last week.
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5 Rounds Not For Time, or 25 Minutes:
100m Farmer's Carry, as heavy as possible
300m Recovery Row
Work up to a heavy single on the press. Perform the carries as heavy as possible, almost to 3rd ave and back. Row the 300s easy at around 18s/m.
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Brendan B. just wrapped his first ever Hood to Coast, a 200-mile relay race from Mt. Hood to the coast of Oregon. Each member of a 12-person team takes on three legs total and you run through the night. His goal was to hit splits of 7:25 (5.46 miles) / 7:35 (5.06 miles) / 8:10 (7.72 miles) for the race. He wound up hitting 6:56 / 6:55 / 7:16. The shot of him above is right before he ran his second leg through a dusty trail at around 11pm. He used his SBK bandana to keep the breathing paths clear as he ran through it. The other is from his third leg just 20-miles or so off the coast.
Brendan wrote: "There is no doubt working out with CFSBK helped me not only beat my time goals and PRs, but was walking fresh as a daisy and ready to run some more the day after. Couldn't be happier with my results and am pumped for my next race."
We love seeing photos of your adventures—and hearing about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d'états! Send awesomeness to Kate, our Managing Editor, at Katharine [at] CrossFitSouthBrooklyn.com.
Have You Signed Up For Fight Gone Bad Yet?!
Since 2008, CrossFit South Brooklyn has conducted a yearly fundraiser in the form of a workout called Fight Gone Bad. Last year, we raised over $60,000 for the Brooklyn Community Foundation (BCF), a local organization dedicated to improving the lives of people in Brooklyn by strengthening communities through local giving, grantmaking, and community service. This year, we'll be partnering with BCF again and hope to surpass last year's donation numbers.
If you haven't competed in this annual event yet, we promise it's a good time--it's actually most of our members favorite day of the year at the gym! Check out last year's event and team photos to get a taste! (Bonus points if you find the photo of Coach Fox dressed like a cat.)
Upcoming Schedule Changes
- ACTIVE RECOVERY ON SATURDAYS AT NOON IS CANCELLED INDEFINITELY. This class has had consistently low attendance for a while, and we're nixing it. Check out Active Recovery at 11am on Saturday or Sunday to get your weekend mobility fix.
- Active Recovery at 11am is CANCELLED this Saturday.
- Kids Club at 9am is CANCELLED this Sunday.
- LABOR DAY UPDATES: The following classes will be offered as a modified schedule for Labor Day. Please note the changes to the morning and evening classes:
The Insecurities of a Washed-Up Pro Wrestler The Atlantic
Butterfly show at the American Museum of Natural History opens Saturday, September 5