70 Double Unders
50 Kettlebell Swings 53/35
30 Overhead Squats 95/65
10 Strict Ring Dips
Post time and Rx to comments.
Congratulations on three new leader board performances with Teresa B, Jackie Z and Melissa L pulling off 13:26, 16:08 and 18:00 (respective) Diane scores!
Good luck to Coach Margie who will be taking her GRE test today!
Big thanks to Tom C for hooking the CFSBK Coaches with some sweet FDNY Engine Co 226 Shirts!
The Paleo Challenge Cometh
As 2011 comes to an end, we’re excited to look forward to 2012 and start things off with a bang. Last year’s Paleo Challenge was a huge success with over 70 participants, many of whom adopted healthy habits all throughout the year. We hope this year will be bigger and better than ever. Please go to the challenge page and read the overview. Registration for the challenge will open up on Saturday. Get Stoked!
Lurk us on Facebook!
Are you on the Facebook machine? Do you like sweet videos, even sweeter pics and the sweetest shout outs on the face of the earth? Maybe you just want to see the cutest Tae Kwon Do fight of all time.. whatever your reasons.. be our friend on Facebook!
What are the best books you read in 2011?
WNYC’s Picks For the Brooklyn Book Festival
The 10 Best Books of 2011 NY Times
Best Books of 2011 Publishers Weekly
“Language” Greg Admunson CrossFit
Flexibility For the Overhead Squat at 6’5″ Cathletics