Fitness: 3×5 Work Sets Across
Add 5lbs from last week’s exposure.
Performance: Work up to a heavy single on the Front Squat
Work up to a new 1RM in 3 attempts or less. (5 warm up sets, 3 work sets)
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AMRAP 12 Minutes:
20 Calorie Row
20 Wall Ball Shots 20lb,10′ / 14lb,9′
Work in teams of 2 with one partner working at a time. Go hard on the Row and try to get your Wall Ball Shots unbroken each round.
- By popular demand, Janelle R’s famous Paleo-friendly tequila Jell-O shots recipe can be found on The Daily Paleo
- Happy Birthday, K-Mo!
CSA Pick Up Tonight
Another 900lbs of organic and humanely raised meat from Herondale Farm will be available for pick up this evening from 6-8pm. If you’ve got any issues picking up your share please contact Michele at mignyc (AT) gmail.com.
Massage at CFSBK
Inka has been part of the SBK community for nearly two years. As an athlete, bodyworker, and regular to crossfit workouts, she understands first hand repetitive movement patterns and the stress they can put on the body. This familiarity allowed her to learn a wide variety of treatment techniques to help prevent overuse injuries. She strongly believes that the mind and the body are connected and that regular exercise and bodywork is a key component to maintaining one’s health.
Inka is offering sports massage geared towards breaking down adhesions, relieving trigger points, unadhering myofascial restrictions, and increasing range of motion. Techniques include Myofascial Release and Trigger Point Therapy.
30 minute sessions: $60
The Old Show with Jon North