Established 2007
1-1-1-1-1
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Accessory Work
Mid Hang Muscle Snatch practice
Hip & Shoulder Stretching Circuit
Robb helps Margie with her Pull-Ups
Happy Birthday, Juliana!!
CrossFit Level 1 Certification at CFSBK
Dutch Lowy Trainer Development Seminar at CFSBK
1-1-1-1-1
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Accessory Work
3 Rounds of the Following, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of the three rounds to comment.
Richard's O(verhead) Face
A Note of Thanks
I wanted to express my thanks to Jacinto, Jeremy and the entire CFSBK community for a wonderful week of training. Thank you all for the hard work you have put in and the great energy you have brought with you every single day. It has been a pleasure holding down the fort David, Margie and Gillian away….Ok, I'm really just happy no one got hurt.
3-3-3-3-3
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Accessory Work
4 sets of the following (NFT):
10 Weighted Sit-up
15 Russian Twists
Wishing Jenna all the best on the NY Half-Marathon this weekend! Go get 'em!
Rip reviews the Press Crossfit.com
February Foundations Cycle
Our February Foundations cycle is filling up quickly! Interested participants have until February 1st to sign-up for the early registration fee of $200 (a $40 savings). Space is limited so contact David ASAP to register.
Classes will meet twice weekly on Sundays at 1pm & Thursdays at 8pm for an hour & fifteen minutes on the following dates.
FEBRUARY 2/8, 2/12, 2/15, 2/20, 2/22, 2/26, 3/1, 3/5
Further information regarding the classes format and payment can be found here. Private and semi-private Foundation classes are also available.
Congratulations to Grant & Cheyne pictured here after their wedding in December!!
Also Wishing Grant a Very Happy Birthday today!
3-3-3-3-3
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Accessory Work
For time:
15 Handstand Push-ups
1 L Pull-ups
13 Handstand Push-ups
3 L Pull-ups
11 Handstand Push-ups
5 L Pull-ups
9 Handstand Push-ups
7 L Pull-ups
7 Handstand Push-ups
9 L Pull-ups
5 Handstand Push-ups
11 L Pull-ups
3 Handstand Push-ups
13 L Pull-ups
1 Handstand Push-up
15 L Pull-ups
Post time to comments.
David sets up in Tony Budding's garage gym.
The Mic'd Instructor on the Front Squat Againfaster.com
End Range Deranged San Francisco Crossfit
Jeremy Asks, Rip Answers Strength Mill
Rip on Grip Crossfit.com