Perform your first exposure to Front Squats. Bar speed should remain quick and your positions should be perfect.
Perform 2 reps every minute, on the minute for 8 minutes
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4 Rounds NFT of:
10 Dumbbell or Kettlebell Thrusters with 1 second pause at lockout
10 Strict Pull-Ups
:30e Side Plank
While NFT, don't take your sweet time, try to move quickly through it. Go as heavy as possible with the thrusters maintaining good positions. If you'd like to add weight to the Pull-ups, go for it.
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CFSBK's Chris A. and two time CrossFit Games champion Annie Thorisdottir at CrossFit 5th Avenue. Chris is writing the feature/workout story on Annie for the July/August issue of Muscle and Fitness Hers.
Want to know what's going on at CFSBK? Check out the Events Blog that details all our upoming events listed on the right.
On Friday, March 1st at 7:30-9:30pm we'll be hosting our second community potluck and LFPB Challenge awards ceremony. If you participated in the challenge this is a great opportunity to close it out with all the other folks who joined in over the last 6 weeks. We'll be presenting awards to everyone who went above and beyond with their commitment and consistency and there will be a short presentation about what to do now that the challenge is over and some ideas to help you keep the momentum moving in the right direction. This event is open to everyone, regardless of participation.
Who: The entire CFSBK community is invited
Kid Friendly: Yes (unfortunately, no bouncy castle this time around. I was unable to coordinate with my parents this week to drop it off. We'll still make a Kid friendly play area with the soft mats, sorry!!)
Please RSVP and include your dish in the event page