Fitness: Clean Segment Deadlift + Clean + Jerk
Spend 15 minutes working up to a moderate load on the complex. If you have a hard time organizing the pull off the floor then perform the clean from the mid-hang.
Performance: Work up to a 1RM Clean and Jerk
Try and set a new PR but take no more than 5 attempts over 90%. Misses count as attempts.
80% x 3 x 3
Take 80% of your recent 1RM. If you only have a 3RM, use this calculator to figure out an appropriate number.
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Come back, DO! Come back, Jen S! We miss your ninja skillz!
- Do your spring cleaning now so that in one week, you can join CFSBK’s Clothing and Book Swap! Bring at least five items (make sure clothing is clean and preferably on hangers) and arrive at the 2pm start. Any leftovers will be donated to the CHiPS shelter and Dress for Success. Let us know what you are bringing!
- Hit all your mobility business today: Yoga with Whitney at 10am + Active Recovery at 11am with Coach Fox + Active Recovery at 12pm again with Coach Fox = so many opportunities for happy CrossFit campers.
- Enjoy the sunshine today, CFSBK!
Rings Strength Class: April – May
Rings Strength Class starts TODAY at 2pm and there are only TWO spots left! Jump on it, you lucky ducks!
Join guest gymnastics coach Ken H. as he takes you through four weeks of gymnastics strength training. This 1.5 hour-long class will incorporate different facets of body weight strength training and movement. Specifically, each class will be composed of three to four distinct areas: warm-up and active mobility, rings skill work (muscle ups, levers etc), body weight strength conditioning, balance (on hands and feet) and flexibility. Students will be asked to have a goal or intention to focus on for the next six weeks. Students can then focus on that goal outside of class.
Saturdays from 2:00pm – 3:30pm
4/12, 4/19, 5/3, 5/10
*Please note that this class skips Saturday 4/26.
Price: $80 for 4 Weeks
Ken Haller’s Bio
Ken was a nationally competitive gymnast in Newton, MA and at the University of Michigan. After graduating, Ken coached for eight years at Capital Gymnastics in Northern Virginia where he coached regional and national champions. His students have gone on to be NCAA champions and members of Cirque du Soliel. In searching for an activity to replace gymnastics, Ken filled the void with rock climbing and yoga for the past ten years and recently found CrossFit to round out his training.