Clean and Jerk

Performance: 3 Position Clean + 1 Jerk

Fitness: Segment Deadlift + 1 Mid Hang Clean + 1 Jerk

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Team Chipper
In teams of 3 with one partner working at a time, complete the following for time:
3000m Row
150 Box Jumps
100 Dumbbell Thrusters

We recommend doing 500m relays on the row, breaking up the box jumps into 25s and the Thrusters into 16 rep sets. Go heavy on the DB Thrusters

Will Wall Balls make their apperance in the 14.4 Chipper?

• Happy Birthday Uzef G!

News and Notes

• Save the date! On April 5th, we’ll be hosting a bike maintenance class to help bring your bike out of winter hibernation. Basic bike maintencene like flat repair, brake and gear adjustments as well as general maintencence tips will be covered. You’ll be able to bring your bike right into the gym to use it as an example with the folks from Bicycle Habitat.  Click on the event page to the right for more info!
• We’re also considering a clothing swap event on April 19th after Saturday group classes pending interest. If you’re interested in swapping some gently used adult and children’s clothing, please let us know in the comments.
• Don’t forget, Yoga for Athletes with Whitney H is now at 7:30pm on Thursday nights!

Meat CSA: Free gift for new members and NEW refer-a-friend bonus! 

We are having a special sign-up bonus for new members who join the Herondale meat and poultry CSA in the months of April or May.

New 15-lb share members will receive three of our most-loved items: a juicy NY strip steak, a pack of pork chops, and a pack of our legendary bacon. That’s in addition to the regular share – a $50 bonus! 

New 10-lb share members will receive a NY strip and a pack of bacon in addition to the regular share – a $35 bonus!

Refer-a-friend: Any existing CSA member who refers someone to the program will receive 2 packs of the brand-new Jacuterie bacon – choose any 2 from Jack’s great new flavors (maple, honey garlic, or Italian.) All are mouth-wateringly good, so refer your friends today! Write to csa@herondalefarm.com to make it happen. Remember, you don’t need to be a member of CFSBK to belong to the CSA.

Sign up here.

Questions? Email mignyc at gmail dot com.

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Check out “A Tale of Two Wendler Waves” written by our own Samir C!