3 Rounds NFT of:
5-10 Chin-Ups or Pull-Ups
20 Hollow Rocks
16 Reverse Weighted Lunges (8 each leg, load with same DB as Presses)
12 Single Arm Dumbbell Presses, each arm
12 Ring Rows
+ Once You’ve completed 3 rounds sit in a Middle Split until the warm-up period is complete
Big thanks to Josh M for building out our new Kettlebell Racks.
Hoboken Winter Challenge
The CrossFit Hoboken Winter Challenge is upon us again and CFSBK is sending a team! So far Chris F, Jessica F, Marcos M, Josh M, Melissa L, Noah A, Dan H, Kiki, Mike M, Kate D and Rolando have signed up. These slots sell out quickly so if you’re interested, jump on board and register today! Everyone who signs up will recieve a Hoodie and gift bag. Top male and female will recieve $600!
“It is a sublime thing to suffer and be stronger.”
– Henry Wadsworth Longfellow
A Tour of Westside Barbell Youtube