Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups

4 Handstand Push-ups

8 2-Pood Kettlebell swings

Post rounds completed to comments.

Accessory work
Mobility Drills

Steve Burton Daniel Photography at CFSBK

Some classic journalism for the newbies:
God's Workout New York Times
Getting Fit, Even if it Kills You New York Times

High School Girls' Weightlifting New York Time (video)

3-3-3-3-3

Post loads to comments.

Accessory work
Mid-Hang Muscle Clean
Tall Cleans

Kent

Note:
The white towels by the dry erase boards are to be used for wiping down sweaty equipment.  Abmats, stretching mats, benches and anything else you leave a puddle on should be cleaned up immediately after you're done. These towels are Not for personal use and should be put in the green bin when you're done.  Please bring your own towel if you'd like to wipe yourself down after a workout.

5 Foam Rolling Exercises Kinetic Fitness
How it's made – Bacon

4 Rounds For Time of:
10 Handstand Push-Ups
10 L-Pull-ups

Post time to comments.

Accessory work
Weighted Hip Extensions 8×3
Basic Bounce or Double Under Practice- 10 minutes

Coach Shane

The Relaxation Response
Have you ever experimented with regular meditation or relaxation techniques?

2-2-2-2-2

Post loads to comments.

Accessory work
Clean or Snatch Technique work
Knees to Elbows 3×12

Fight Gone Bad Athletes!

FGB Photo Album 1 by Sean
FGB Movie 1 by Don
FGB Photo Album 2 by Bethany

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Todays fight is 3 Rounds. The stations are:

Wall-ball: 20/14/10 pounds   10/8 ft target. (Reps)
Sumo deadlift high-pull: 75/55/45 pounds (Reps)
Box Jump: 20"/15"/10" (Reps)
Push-press: 75/55/45 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Today's workout is a charity event, normal classes are canceled and only preregistered athletes may compete in the event. Spectators are welcome!


Edgar goes Chest to Bar

Check out this FIGHT GONE BAD WIDGET that lists every affiliate and how much they raised.
CFSBK has raised 7,303.01 to date. Great job, everyone!!!