1) Rope Climbs
Perform 5-10 ascents on the rope
2) Back Squat 3 x 1
Fitness: 3 singles at your 3 Rep Max
Performance: 3 singles at 90% of your 1 Rep Max
Post notes and loads to comments.
News and Notes
- Happy birthday, Lyssa H.!
- In case you missed it: Coach David has a new post over on his blog Inside the Affiliate, called “5 Things I Know to be True About Running a CrossFit Gym.” Check it out, share it with your CrossFit friendz!
- Did you know that there is an American Kettlebell Alliance? Did you know that they have competitions? There’s one coming up in NYC on August 23rd! Check out the deets on the event’s Facebook page!
CFSBK’s Olympic Lifting Program
The first cycle of our Olympic Lifting Program with Coach Frankie Murray went so well that we’ve brought it back for a second round! But there is only ONE space left in the PM cycle and a few spots left in the AM cycle, so SIGN UP NOW!
What: An 8-week Olympic lifting cycle meeting twice a week with Coach Frank Murray and/or Heather Farmer in addition to TWO Open Gym or group classes per week.
When: 2 options beginning the week of 8/4/14
Price: $300 for each 4-week period, $600 total. The first bill is due at sign-up and the second bill will charge automatically to the card on-file 4 weeks later.
8/5/14 – 9/25/14
Tuesdays and Thursdays from 10:30am to 12:00pm
8/4/14 – 9/29/14
Mondays and Wednesdays from 8:30pm to 10:00pm
Coached by Frank Murray, “participants can expect to build a strong foundation focused around proper technique, mobility, and attention to individual weak points. Building this foundation will not only help lead to higher lifts, but also set the base for continued and consistent progress. Moreover, by developing proper technique, mobility, and focusing on weak points, participants will become more confident, less prone to injury, and more consistent lifters. All of this giving you the tools for a longer, healthier, stronger career with the Olympic lifts.” —Next Level Weightlifting
An Illustrated Guide to CrossFit Exercises for Beginners Funny or Die
How the Internet Puts You to Sleep New York Times
Burnout: The Enemy of Sleep The Atlantic
What CrossFit Athlete Are You? Buzzfeed