3×5
Add 2.5 – 10 lbs to last week as appropriate
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Compare to 11.16.11
3 Rounds NFT
8-12 Pallof Press
8-12 RDL
Add 5-10lbs to RDL from last exposure if appropriate
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Optional DIY finisher
Benchmark your 1 mile run time or 1500m Row
Safe travels to all the CFSBKers heading home for the Thanksgiving day holiday today!
CFSBK Thanksgiving Schedule Reminder
We will have a different schedule this week due to the Thanksgiving holiday. Check out the information below or on the Class Schedule page.
- Wednesday, November 23rd: Regular Class Schedule
- Thursday, November 24th: Gym is Closed for Thanksgiving Day
- Friday, November 25th: Open Gym from 12p-2:30p with Jeremy
AMRAP of Thanksgiving Dinner By Jim Ryan!
He’s strong, he’s debonair, and he’s one hell of a cook! CFSBK’s Jim Ryan has the perfect Paleo Smoked Turkey recipe for your Thanksgiving day get together. Check out his video and recipe at Brooklyn Paleo! Thanks Jim for your great breakdown and for sharing your skills with us!
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How would you warm up the following movements?
1. Deadlift Work Weight: 275x3x5
2. Press 1 RM Test, Previous 1RM was 63lbs
3. Max Kipping Pull-Ups (previous best was 13 reps)
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Time Lapse From Space-Literally. The Journey Home Vimeo
Meet the Woman Behind the 2:26 Fran CrossFit