Fitness:
AMRAP 15 minutes:
Row 350m
12 Overhead Squats 95/65

Performance:
AMRAP 15 minutes:
3 Power Snatches 115/75
3 C2B Pull-Ups
20 Double-Unders
6 Power Snatches 115/75
6 C2B Pull-Ups
20 Double-Unders
9 Power Snatches 115/75
9 C2B Pull-Ups
20 Double-Unders
etc…

Post rounds completed and Rx to comments.

Ken H doing handstands in California

• Today is the LAST DAY to sign up for the 2014 Look Feel Perform Better Challenge! Please make sure all your information is submitted by the end of the day! Get on it people!
• Want more CFSBK? Check out our Flickr, Facebook and Instagram pages! As of posting, we have 999 followers on Instagram! Who will be our thousandth follower!?

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Back Flip into Handstand Push-Up CrossFit
Randomized Drug Testing Introduced to CrossFit Games Athletes
A Mental Problem Many of You Have Cathletics

Fitness: Mid Hang Power Clean + Power Clean + FSQ + Split Jerk

Performance: Mid Hang Clean + Clean + Split Jerk
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Front Squat

Fitness:3×3 Across
Add 5lbs from last weeks front squats.

Performance: 90% (of 3RM) x3x3

Post loads to comments.
C&J/FSQ e4/6

I kick off the new year all fresh and clean with my own polar plunge. Air Temp: 33.9°F  Sea Temp: 46°F. Happy new years!
– JB

• Check out Coach Noah’s advice in Shape Magazine. Thanks to CFSBKer Cristina G for putting him in the article
• Yoga for Athletes kicks off it’s first weekend class TODAY at 10am. Please sign in then head upstairs!
• Similarly, Active Recovery will be held at 11am AND 12pm on Saturdays moving forward!

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Stanford’s Distinct Training Regimen Redefines Strength NYT
License to Sin: How to Dodge a Devilish Self-Control Loophole Psy Blog
31 Delicious Low-Carb Breakfasts For A Healthy New Year BuzzFeed
Forget What You Know About Good Study Habits NYT

Snow Update:
We’ll be on a normal schedule today. See you at the gym

Stay safe and warm!

Mike C also, Front Squatting

• Elite level Triathlete, CFSBKer, coach and all around good guy Mike Olzinski has a great new blog called The Endurance Journey about his thoughts on health, happiness, and the pursuit of athleticism. He also recently shouted out CFSBK on his post, “A Year’s Look at Strength Training for Endurance“.

Suggest one good movie or tv series to devour on a long snow day.
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An Ironman Who Wasn’t Fit Enough: How CEO of Skullcandy Became a CrossFit Convert WSJ
Female Bodies and the Fitness Industry: The Way CrossFit Is Changing the Landscape Tabata Times
Don’t just go along, ask questions about your CrossFit experience
A Few More Things I Learned John Welborn

“Cindy, Row Your Boat”

AMRAP 10 minutes:
5 Kipping Pull-Ups
10 Push-Ups
15 Air Squats

Rest 2 minutes, then:

AMRAP 3 minutes:
Max Calories Rowed

Post rounds completed, calories rowed and Rx to comments.

Kim R Front Squatting

• Lost your stuff? Check out our Flickr page to see what’s in the lost and found. Everything will be donated to charity next week.
• Today is our first 7am Active Recovery Class. Literally the best way ever to start your day. We’ll also be hosting Active Recovery at 11am AND 12pm starting this Saturday moving forward.
• Got a question about the LFPB Challenge? Check out the forum on the LFPB sub page.
• Save the date! Remember that on Sunday the 12th we’ll be hosting the TTD Powerlifting Meet! All are encouraged to come

Sign up for Strength With Coach Jeremy in 2014

Starting the week of January 6th Coach Jeremy will be offering another cycle of his ongoing Strength Intensive series. These cycles meet two or three times per week and are guaranteed to make you stronger! To see the dates, details and sign up options, please click any of the links below.

Strength Intensive-A Cycle-Novice 3 classes per week $300.00 monthly SOLD OUT!

Strength Intensive-B Cycle-Intermediate 3 classes per week $300.00 monthly SOLD OUT!

Strength Intensive-C Cycle-Morning Novice 2 classes per week $200.00 monthly (5 spaces left)

Strength Intensive-D Cycle Continuing Ed 2 classes per week $200.00 monthly SOLD OUT!

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The 2014 CrossFit Open and Regionals schedule has been released!!

15 minutes to work on the complex of:

Fitness:  Mid Hang Power Snatch + Power Snatch + OHS

Performance: Mid Hang Snatch + Snatch
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Back Squat

Fitness: 3×5 Across
Add 5lbs from last week.

Performance: Performance 90%3RM  x3x3
Use your 3RM from 12/26. If you were not here last week, find a new 3RM

Post loads to comments.
Snatch/BSQ e4/6
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DIY Cash Out (For Time)
Row 500m
Run 550m (1 lap)

Although not for time, transition quickly between movements for all 10 rounds.

Welcome to 2014!  Time is precious, start this year strong!

Class Schedule today

We will be running the following class schedule today:

12pm
1pm

4:30pm
5:30pm
6:30pm
7:30pm
8:30pm

The Look Feel Perform Better Challenge Starts Today!

While you’ve got until the 5th to get all your information in, the 2014 LFPB challenge starts today! Don’t forget that all the information you’ll need to get started can be found by clicking on the wigit on the top right of the page and using the LFPB navigation bar on the left. Good luck everyone and see you at the potluck on the 18th!

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Describe your new years eve in three words