3 Rounds of:
Farmer’s carry 130m
30 Hollow Rocks
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Perform 2 Warm-Up and 3 Work sets of:
Dumbbell Bench Press 3×12
Post loads to comments.
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For Time:
Row 1500m
Run 1 Mile
Deesha Gets Ready To 1RM
Modified Schedule Today
Since we’re hosting the 3rd event in this years CF Subway Series, the gym will be hosting classes at 7:30am, 8:30am, 9:30am and 10:30am today. Additionally, Active Recovery will be cancelled.
Subway Series Event 3
CFSBK is proud to be hosting some of the best in the city today for the ongoing Subway Series competition. The workout is as follows:
In 15 Minutes:
Run 1 Mile
Then in the remaining time perform AMRAP
30 Wall Ball Shots 20lb,10′ / 14lb, 9′
30 Box Jumps 24″/20″
To see the full description, click here
The event starts at 12pm, all are encouraged to come spectactate and cheer on team SBK!
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Khalipa, Malleolo, Hobart and Fisher do The Barbell Bear, 2 reps On the Minute for 10 minutes at 225lbs
Rowing 1.5K and running a mile is a back-off WOD?! Oh well, I'll be Subway-Series-ing it anyway!
James Hobart used to coach at Crossfit Boston back when I first started doing Crossfit. He was such a nice guy–it's cool to see that he's still a beast.
SBK!!!!
SBK Warriors,
I've came down with a nasty bug. Sinues feel like they're twice as big, sore throat, low energy, pounding headache. I rallied through the AM classes trying to touch as little as possible. Now I'm back at Osorio Manor trying to get some sleep since I didn't get any last night.
Long story short, Im really really bummed that I can't be there today for the event. Please kick some serious ass for me.
If Im not mistaken we have an extra spot if someone wants to jump in.
Hoo-rah!
8:30am w/DO
35 lbs farmer's carry, 25 lbs BD bench press, and everything else is a blur.
I need to get one of those shirts that say 'I hate running' – 'nuff said.
Oh no David! Hope you feel better soon- sounds like you need tons of tea and bone broth.
Make-up post from yesterday.
16kg farmer's carry.
30lb DB bench press- it helped that I had been working on these regularly as part of Fox's pull-up programme.
Took it pretty easy on the run and did the row in 6.20 I think (log book is at the gym)
Yoga afterwards with Whitney. Felt goooood.
Great job today SBK Warriors! It was so much fun to watch you all and cheer you on! Very inspiring.
Ps: new tshirt is bossy.
Pps: so is the sweatshirt.
Ppss: I'm clearly wearing them both already.
No idea about the grammatical rules of Ps: #teacherfail