Four rounds for time of:
Run 400m
50 Squats
Note: Classes will meet at the Lyceum and head to the run course from there. Our run will start at the corner of 3rd Avenue & President St.
Post time to comments.
Accessory Work
Kettlebell Snatch
Charmel hit it HARD yesterday in Albany
We're incredibly proud of the hard work put in by Jeremy, Sal, Charmel, Jacinto, Brandy & Juliana yesterday during 2 brutal WODs. One more to go guys! Look forward to seeing you all on the other side. Give 'em hell.
NE Qualifiers Men's Standings Crossfit Journal
NE Qualifiers Women's Standings Crossfit Journal
Dan R says
Just an update for all your SBKer’s reading from home:
The final WOD is proving to be exceptionally challenging. Only a handful of people have completed the workout thus far.
One of the few is our own Sal Manzo who put up the fastest time on the final workout thus far at 12:36.
Peter says
17:30 rx
Holy crap! I just realized that was my 1st rx WOD! Yay me!
And a HUGE yay for Sal up in Albany.
paul says
go sal!
today’s wod: 11:49. felt like I could have gone a little harder on the runs.
Tal says
17:58, did 30 squats on the 3rd and 4th rounds
Becky says
Awesome, Sal!
I did 30 squats instead of 50. I think I finished in 19:34.
Shane says
Hell yeah Sal!!
Congrats Peter! Glad I could be there for your first prescribed WOD.
We don’t do running WODs that often but it’s nice to spice it up from time to time. Great work everyone for hitting this hard.
David McG says
way to GO Sal!
wasn’t sure about this WOD because of my leg, it’s still not right and so not running as fast as i would have liked…but it was nice to have running in a WOD though.
16:09rx
thanks to shane for taking care of us all this weekend. he’s a great hugger.
ShawnS says
Nice sal!
Nice a running WOD. Yesterday I woke up early and ran some hill Tabatas and did some rope jumping so looks like I did something similar to everyone else. Nothing like some sprints to get your blood going in the morning.
Havent decided if Im gonna do anything today yet..Ill either rest, or do a burpee or pushup ladder of some sort.
I feel like I should since Ive been less strict with my diet here in Pittsburgh–had some bread,some fries, and LOTS of ice cream….Though Ive managed to avoid Primanti Bros.
David Mak says
Right on Sal and congrats to all of our other competitors as well; You are all an inspiration!
16:43 Rxed on todays WOD. David McG has a wonky leg and still puts in a better time. Just one more level of motivation!
Thanks to Shane for the excellent leadership this weekend & primo hugging… more addictive than chocolate milk.
Scott says
Congrats Sal! All those power cleans paid dividends.
4 RFT 400 meters run, 50 squats11:30 as Rx’d
Syn says
Great to see everyone from CFSBK!!!! I love the sense of family your box represents!!!
Laurel says
So we got some good hugs in Albany, but it sounds like we missed out on the CFSBK hug-WOD – no fair.
Looking forward to seeing everyone tonight!