5-5-5-5-5

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Accessory work
3 rounds NFT of:
12 Hanging Straight leg raises
15 Overhead Sit-ups
18 32" Box Jumps

Low Bar Back Squat

Poliquin Biosig Seminar & Other Fun Robb Wolf
Insulin Resistance with Robb Wolf at CFSBK CrossFit
Fitness Program Saves Airman's Career Balad, USAF

For time:

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups

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Accessory Work
Foam Roll
Stretch

Pat Sherwood counts down

Time to start planning for the Paleo Potluck!
Paleo Friendly Recipes Performance Menu
My Paleo Kitchen

1-1-1-1-1-1-1

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compare to 8.28.08

Accessory work
Strict Pull-ups, 3×12
Max L-Sit hold, 3 attempts.

Ashley Rows a 2K

Congratulations to Emily and Christina on their performance this weekend at the Prospect Park Duathlon.  Both ladies finished first in their age groups!

 CFSBK PALEO POTLUCK!
Sunday, Nov. 16 at 5pm
Margie's abode: 231 12th Street between 4th and 5th Ave, 1st Fl
F/R train to 4th Ave/9th St.
Please post to comments or email margielempert at gmail dot com whether you plan to bring meat, veggies, fruit and/or nuts/seeds.
Forbidden foods: grains, legumes (includes peanuts and cashews), dairy, sugary items, beer (sigh)
 
If it's all too much for you to handle and you just want to come enjoy the tasty goodness, that's ok too.

Gratitude 
You remember the recent visit from our friends Robb and Nicki. What you might not know about Nicki is that she's been quite influential in helping to develop our program. Her and I have worked together over the last few months to help manage our growth while ensuring quality training. Nicki has a "boatload" of experience as a CrossFit coach and an affiliate owner.  CrossFit Norcal Strength and Conditioning is not only one of the oldest affiliates (4th), it's one of the nation's best run programs. Look forward to continued influence from the Left Coast for a long time to come. If we install an espresso machine you'll know we've been completely taken over.

Nicki

 Updates 
Four 5'x10' Mancino Mats were ordered yesterday. These additions will help us put groups through more tumbling oriented warm-ups and gymnastics based skill work.  Playing around on the mats will also be strongly encouraged.

Five rounds for time of:
25 Inverted Burpees
25 Pull-ups
25 Burpees

Post time to comments.

Accessory work
L-Sit :35×3
Foam Roll

Cynthia puts on a parallette clinic

Inverted Burpees Video CrossFit Sedona
Inverted Burpee Tutorial Crossfit
Shannon Sodano
The Law of the Vital Few CrossFit Virtuosity

If you're part of an organization you'd like to promote please let me know and we'll post it under the community links tab.  All types of businesses and groups are welcome!