Rest Day Dinner Tonight!
The Nofi's are hosting tonight's Rest Day Dinner at Takashi NYC. To see if theres any room left, please email Erica N at erica.nofi (at) yahoo.com for directions and more details, click here!
Good Luck SBK Ladies!
Margie, Kiki, Jess F and Steph P will be representing CFSBK at CrosFit Queens', "Hail To the Queen Throwdown" tomorrow. Wish these ladies luck as they grind through 3 WODs in one day. Here are the details:
1. Strength – aka I lift things up and put them down
Will be announced day of.
2. 1,2 punch - Total time cap of 15 minutes
A. 2 minutes max reps thrusters at 73#. For every rep under 25, you must complete 3 burpees. Total penalty burpees must be done immediately after the 2 minute time cap and completed before moving to the next part of this workout. Scaling option: 53#.
B. 21-15-9 Pull ups and Sumo deadlift high pulls 73#. Scaling option: 53#, band assisted pull ups.
3. Balls to the wall
10 minute AMRAP
2 wall climbs
10 med ball clean wall balls 14#, 10ft target
20 double unders
Scaling option: modified wall climb to 5th row of bricks from the floor, 10# med ball, 8ft target.
Note: If you have a jumprope, bring it.
Please watch Hail the the Queen Movement Standards video before arriving.
Good Luck, Team SBK!