3 Rounds for Time:
21 Kettlebell Swings 53/35
12 Handstand Push-Ups
Modifiy the HSPUs by decreasing range of motion up to 2 abmats, using a piked box varient or by working on strict push-ups.
Post time and Rx to comments.
75 Hollow Rocks
50 Dumbbell Presses
25-50 Strict Chins
Post loads and reps to comments.
Coaches Lady Fox and Melo about to teach a class on their motorcycles.
Got Meat? New CSA Options!
By popular demand, Herondale Farm has expanded their meat CSA options to include a 20-lb value share. They've also rolled out a la carte ordering for all current CSA members, so if you've been itching to order extra steaks or a big roast for the holidays, they've got you covered.
For all the details, plus updated information on our vegetable and egg CSA programs, please visit the revised CSA info page.
Inside The Affiliate
There's a new post on Inside the Affiliate (ITA) if you're interested! Just in case you didn't see my note about it last Monday, ITA is a blog where I’ll be sharing what I've learned over the last six years running a CrossFit gym. In the spirit of CrossFit’s open source affiliate model, I'll be discussing our class management principles, continuing education programs, and the lessons our coaches and I have learned since starting CFSBK. The goal of the blog is to promote strategies that help affiliates create professional, inclusive, and effective training experiences for their members. Please share this new post with anyone you know who is interested in CrossFit, if you feel so inclined!
The Truth Behind Lulu's Lemons? CrossFit Journal