Take 15 minutes to work up to a heavy double on the Sumo Deadlift
Post loads to comments.
Look, Feel and Perform Better Capacity Test
In 7 Minutes
Then in the remaining time perform as many rounds as possible of:
15 Kettlebell Swings
Male weights: 24k, 20k, 16k
Female weights: 16k, 12k, 8k
Range of motion standard for the Kettlebell swing is such that the entire bell should clear your head with your knees and hips at full extension. Burpees are chest to deck followed by a jump with full hip extension.
If you can’t complete this today, perform this workout as soon as possible. Ask a coach if you’re able to substitute one of the following week’s WODS for this if you need to, or come to Open Gym on Friday or Sunday.
Post Row time and rounds/reps completed to comments.
New Year’s Schedule
- New Years Eve, Monday Dec 31: 6am, 7am, 8am, 12pm classes normal. 5-8pm Open Gym
- New Years Day Jan 1: No am classes. 12pm, 4:30p, 5:30p, 6:30p, 7:30p, 8:30p ) new schedule goes into effect). NO Active Recovery or Competition Class.
The Look Feel and Perform Better Challenge Starts Tomorrow!
Tomorrow jump starts a happy and healthy 2013. While in some ways, it’s just another day, many of you guys have committed to starting the new year on the right foot by cultivating some good habits that will extend well beyond the challenge. Self improvement is noble virtue and something we should all strive for, no matter how large or small the change may be. As comfortable as it is to behave in the ways we’re used to, we know that we only limit our experience and happiness by doing what’s easiest. Change is slow and takes time, lay your first brick for the new year tomorrow!
Also don’t forget to mark your calendars for January 19th. CFSBK will be hosting our first community potluck where all are invited to sit down together and break bacon with old friends and new.
ALSO two CFSBK superstars have submitted Challenge Trackers to help you tally points along the way. Check them out!
Jonathan S’ Tracker
Bekka P’s Tracker
Thank You 2012
The CFSBK staff would like to thank everyone for an incredible 2012. We’ve seen our gym grow by leaps and bounds in the last year and that is in no small part due to the dedication, integrity and fun that our community brings to the gym every single day. We are so thankful to work with you guys and can’t wait to see what 2013 brings us. From the bottom of our hearts, Thank you!
What was your favorite (or some of your favorite) moments of 2012?