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Rest Day

Lady Fox on her way to 1st in her weight class at Iron Maidens. The first set of photos from the day is now up on our Flickr account!

This Week at CFSBK in Review

1. Saturday's Iron Maidens Raw Open was, of course, a huge success! Competitors raised just under $35,000 to fund the Stay Strong Scholarship. You can see the top lifter in each weight class here and the full competition results here. Congrats to all who competed and thanks to all who donated and came out to cheer!

2. Our new 8-week programming cycle started this week. Remember that you can always see what's happening on the Current Programming Cycle page.

3. On Wednesday, Coach Fox checked in with Allie B. to find out how the Look, Feel, Perform Better Challenge is going for her. We're so proud of all our LFPBers!

4. Open Workout 17.1 was announced last night, and it's programmed for Saturday, so today is your first chance to do it! See yesterday's post for all info concerning the Open and the Intramural League Competition. The Open is here... Let's do this!

5. You're invited to Coach JB's birthday party! The fun goes down this Friday at 9pm at Lavendar Lake (383 Carroll Street).

6. On a bittersweet note, longtime members Matt and Alex Katz are moving to Portland. Any and all CFSBKers are invited to their going-away party this Saturday, February 25th at 5pm at High Dive (243 5th Ave.), just a few minutes from the gym!

7. SCHEDULE CHANGE: Strong Fit, usually scheduled for 8am on Saturdays, will happen at 8am on Sundays throughout the Open. 

Yesterday's Whiteboard: Snatch EMOM | Tabata Row
Do Robots Deserve Rights? Kurzgesagt
Stop Freaking Out About Fat Wall Street Journal

Reader Comments (14)

Saturday's Programming

Open Workout 17.1

For Time:
10 Alternating DB Snatches
15 Burpee Box Jump Overs
20 Alternating DB Snatches
15 Burpee Box Jump Overs
30 Alternating DB Snatches
15 Burpee Box Jump Overs
40 Alternating DB Snatches
15 Burpee Box Jump Overs
50 Alternating DB Snatches
15 Burpee Box Jump Overs

Men's Rx: 50lb, 24"
Women's Rx: 35lb, 20"
Men's Scaled: 35lb, 20"
Women's Scaled: 20lb, 20"

Score is either time to complete all the 225 reps, or reps completed at the 20 minute time cap. Tie break times are at the completion of EACH set of BBJOs.

*The DB Snatches are from the ground to overhead in one motion. Both halves of the dumbbell must be touching the ground at the start of the rep and the dumbbell must be locked out directly over the middle of the body in the finish. The athlete may only switch arms after a good rep. The non-snatching arm may not touch the body at any point during the rep. Switching arms on the way down is permitted.

Rx'd BBJOs must be a 2-foot jump while facing the box. Scaled athletes may step up. Stepping down is permitted for both Rx'd and Scaled, as is jumping over the box entirely. The rep is counted when the athlete's feet touch the ground on the other side of the box.

Post time and Rx to comments.

February 23, 2017 | Registered CommenterDavid Osorio

HBD JB!!!! OPEN WOD TNITE! so excited ermergerdddd

February 24, 2017 | Unregistered CommenterK HarpZ


It's not about zombies anymore.

February 24, 2017 | Unregistered CommenterT

Happiest of birthdays, JB! 17.1 is not how I personally would choose to celebrate, but chacun a son gout.

I was very slow and steady on this. Stepped out on every single burpee, which...yeah, slow, but allowed me to mostly not stop doing them. Snatches mostly in 10s, with like 5 breaths after each set.

193 reps Rx. I realize this is respectable but hardly fire-breathing. #sorrynotsorry

February 24, 2017 | Unregistered CommenterStella

Hi! Is anyone planning on doing 17.1 during OG on Sunday..?

February 24, 2017 | Unregistered CommenterCarissa

Strong FIT is going t be Sundsys at 8am through the Open!

February 24, 2017 | Unregistered CommenterFox

Happy Birthday, JB!

6am with Whit and Brett-

Went steady with a 15# DB and finished in 15:58. All snatches unbroken, and I definitely should have upped the weight. But, it was one of those mornings where I just wasn't feeling 100% and decided to give my body a "break". Partnered with Betty who CRUSHED IT in 19 mins!

A great experience overall, and very excited for the next announcement!

February 24, 2017 | Unregistered CommenterJaime C

Hi All,

Just a heads up that I slimmed down, went with the crew cut, and down to the foo man chu, and decided to the Open. Here's to the burpees! https://www.instagram.com/p/BQ59scjAXbl/


February 24, 2017 | Unregistered CommenterRob Underwood (@brooklynrob)

Strong Fit!!!!!!!

February 24, 2017 | Unregistered CommenterJay-Star

Are Alex and Matt moving to Portland Maine? Or Portland Oregon?

February 24, 2017 | Unregistered CommenterRob Underwood

Noon class with Brett

17.1 so fun!

16:26 (:46? idk check the board) Scaled. The fact that dumbell snatches were in it sold me. Glad I went second because I hadn't fully digested breakfast. Really enjoyed it. Thought about going Rx, but picked up the 35lb and was like "not today satan", massive reps underscored the need to keep the dumbell close and use the hips. Ditched the idea of the bouncing jumpovers and switched to step ups and jumps down when I came close to red-lining myself in the first round of 15. Overall decent strategy I think. Got to "rest" on the snatches so I think the weight was right. Would like to re-test in the future Rx and see how it goes. Total engine test.

Cash out: run around the block with Kate.

February 24, 2017 | Unregistered CommenterKarina S

Karina S:

MASSIVE points for RuPaul's Drag Race reference.

February 24, 2017 | Unregistered CommenterStella



February 24, 2017 | Unregistered CommenterKarina S


3:00 row 41 cal./705m

FSQ: 45x3, 65x3, 95x5x3 with a 2 second pause at the bottom
BSQ: 145x5x3 with a 2 second pause at the bottom

Blew off the metcon... wasn't feeling it today. Burpees: meh.

February 25, 2017 | Unregistered CommenterPeter Hoppmann

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