3-3-3-3-3
(E1/4)L1 Sets Across/L2 Max Effort

Post loads comments

Skill Work
Handstand Practice

Tomorrow's evening classes will meet upstairs while the ceiling gets sprayed.  We should have access to all our equipment, if not we'll have some other fun in store for you. More details as the day unfolds.

The March Foundations Crew!

There is no 10am class this Saturday.  Classes at 8, 9, 11 and 12 are on as usual.
 
___________________
How a Virus Invades your Body NPR Video

5 Rounds of:
1 minute, max Kettlebell Swings (face level)
1 minute, max Double Unders
1 minute, max Sit-Ups
1 minute rest

Post total reps per movement to comments.

Assistance Work
Foam Roll

Rebecca Steinclimb

We had a small snafu with the merchant account service.  If anyone's payments for services at CFSBK had not gone through yet, they should be processed within 2-3 business days.  We also now accept AMEX for anyone who would prefer to use it.

________________
Did the discovery of cooking make us human? BBC

Our Mobility and Recovery Intensive works shoulder openers

Happy Birthday, Tamson W and Xuan Mai H!

Member Reminders:
+ The coat room is NOT a changing room.  Please be courteous to the other members and use the bathrooms.
+ If you're late to class, the coach has the right to ask you to wait until the following class.  We often do a lot of prep work within the first 5-10 minutes and having someone show up late can be quite difficult to work around. Especially if you're consistently late.
+ Thank you to Snip for the new tea kettle.  If you use it please remember to drain the water out of it when you're done!  Leaving water in makes it clog up.

Thanks!

Note on this Thursday and Friday
We're very bummed to announce that the DOB has decided our ceilings have to be fire coded.  On Thursday and Friday Airsealis will be in house spraying the ceiling.  Classes are on as usual but will be held upstairs.

Tonight's Schedule
5pm Snatch or Open Gym
6pm Snatch or Open Gym
7pm Open Gym
8pm Active Recovery Class

____________________
Olympic Weightlifting compilation

January 2010

March 2010

3-3-3-3-3
(E1/4) L1/2 Sets Across

Post loads to comments.
compare to 2.22.10

Warm-Up
3 Rounds NFT of:
6 Forward Rolls
3 Sotts Presses, 3 Snatch Balances, 3 Overhead Squats
6 High Box Jumps

Assistance Work
Snatch Pulls 3×3

Jess F on last week's barbell complex WOD

Announcing the Active Recovery Class at CFSBK
This class is designed to give your muscles and mind a rest. For an hour you'll be guided through a combination of yoga, soft tissue work, flexibility techniques and traditional calisthenics. Perfect as a rest day for the heavy hitters or as a light days work for beginners and those of us somewhere in the middle. This class is also great for non-CrossFitters who could use a little soft tissue love.

Date: Tuesdays at 8pm
Price: $20 drop-in rate or 1 class on your CFSBK punch card
 
*Participants are encouraged to bring their own yoga mat. If you don't own one, never fear…we've got some mat space for you to flex, bend, and relax on.

Rest Day Open Gym
We're starting an "open gym" format on rest days at CFSBK. This gives our members an opportunity to make-up a previous workout or spend some dedicated time on a personal weakness.  Due to the technical nature of the Power Snatch, Tuesdays will also include led O-Lifting work starting at 5pm and 6pm. 
When you come into the gym, you'll see a posted warm-up and the previous and following day's workouts.

*All members must clear what they plan on doing with the staffed coaches before beginning to train.

Tuesdays:
5pm Power Snatch or Open Gym
6pm Power Snatch or Open Gym
7pm Open Gym until 8pm.

Fridays:
5:30-7:30 Open Gym

Post thoughts and questions to comments.