3 Rounds For Time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

The snatches are full squat snatches.

Post time to comments.

Accessory Work
Snatch Technique

Memories of "Fran"

Alex Rodriguez and the invisible depths of steroid abuse slate
Face transplants for the "socially crippled" slate

CrossFit Beyond the Box, February Edition
Saturday February 21st we are going Cross Country Skiing!
Cost will be $25 per skier and includes trail pass and equipment rental.
We will be going to Fahnestock Winter Park near Cold Springs, conditions permitting. The group will meet at the Lyceum at 8am and drive up to the park.
Paleo picnic lunches are encouraged and we should be back to the Lyceum around 5pm.

Please post if you are interested in going and if you have a car.

Gene Therapy Offer Hope of Cure for HIV The Independent
Two residences in New York / Gage Clemenceau Arch Daily

3-3-3-3-3

Post loads to comments.

Accessory Work
Reverse Sit-Ups 3×12
Wind mills 3×12

Due to an opening downstairs, we have to be quiet around 7:30pm.  We're going to try and start the 7pm class at 6:45pm so that L2 can hit the push jerks.  Don't worry if you can't come early, the gym will be open until 9:00pm.

Hanging out.

3-3-3-3-3

Post loads to comments

Accessory Work
4 Rounds for Time of:
20 Kettlebell Swings
10 Dumbbell Hang Squat Cleans
Go heavy

Welcome to CrossFit SBK, Alec and Debbie!

February Training Calendar for CFSBK

Tribes and CrossFit Marketing Genius
CrossFit Bogota
Mobility, Flexibility, Stability Workshop This weekend at CF Virtuosity!

Ashley… rests.

Here's some produce we got to sample while in San Fransisco. Enjoy!

Attention SBK members: If you're thinking about attending our Level 1 Certification in April, please email me first.