Back Squat / Front Squat
Fitness
Back Squat: 2 x 12 Linear Progression
Front Squat: 2 x 8 Linear Progression
Heavier than last week.
Performance
Back Squat: 70% x 2 x 2
Front Squat: 70% x 2 x 2
Every other exposure is a de-load so these should feel light.
Post loads to comments.
Exposure 11 0f 16
_____________________
3 Rounds for Time:
30 Box Jump Overs 24/20"
800m Run
Two foot take off is Rx'd for the Box Jumo Overs. Athletes most be facing the box on the jump but there's no extension requirement on top of the box and you can get down however desired (step off or jump off).
Post time and Rx to comments.
Time to start thinking about Fight Gone Bad costumes!
Fight Gone Bad 2016: T-Minus 24 Days!
It's hard to believe that we're less than a month away from Fight Gone Bad 2016, but guess what? We're less than a month away from FGB 2016! Here's what your teams should have accomplished so far:
- Pick a captain. And pick a name! Sorry, Fight Gone Bad Team #3 ain't gonna cut
- Your captain should create a Crowdrise page for your team, then invite everyone to join the team.
- Join your team!
- Start fundraising! Check the blog tomorrow for some tips on fundraising.
Brooklyn Community Foundation (BCF) is proud to partner with CrossFit South Brooklyn on Fight Gone Bad for the fourth year running. BCF is on a mission to spark lasting social change, mobilizing people, capital, and expertise for a fair and just Brooklyn. Since their founding in 2009, the Foundation and their donors have provided over $20 million in grants to more than 300 nonprofits throughout the borough, bolstering vital programs and services while responding to urgent community needs and opportunities to fuel community-led change.
There are still some spots open! Contact Coach Jess at info [at] crossfitsouthbrooklyn.com as soon as possible if you want to compete!
Brazilian Jiu Jitsu at Crossfit South Brooklyn
Want to learn Brazilian Jiu Jitsu? Starting in October classes will be available at Crossfit South Brooklyn's facilities! Brazilian Jiu Jitsu is a grappling martial art which first gained popularity with its success in mixed martial arts competitions in the 90’s. Since then it’s continued to gain in fame as a fun sport and efficient form of self defense. Practitioners use joint locks, chokes, and leverage to subdue opponents instead of using strikes. The teacher is Jesse Leach, a 1st degree black belt, certified by the IBJJF and medalist at international tournaments. Classes will be Wednesday nights 8-9pm, and Saturdays 1-2pm as well as a mixed martial arts class Saturdays 12-1pm. Crossfit South Brooklyn members can purchase their first one month pass for $50. Daily rates and class packs are also available. E-mail contact [at] bloomdefensivearts.com for more info.
_____________________
Yesterday's Whiteboard: Rest Day
Click Here to Hallucinate ScienceForum (seriously, click it)
Five Ways to Increase Strength Off the Floor The Barbell Physio