Fitness: 3 x 5 Linear Progression
Add 2.5-5 pounds to last week’s exposure.
Performance: 3 x 8
Add about 5% to last week’s exposure. Should be at or near 75%.
Post loads to comments.
3 Rounds For Time:
12 One-Arm Kettlebell Thrusters Left 53/35
12 One-Arm Kettlebell Thrusters Right
Post time and Rx to comments.
Margie L. (creator and organizer of our Iron Maidens Raw Open!) competed in the SBWC Raw Open Powerlifting Spring Classic 2015 this weekend. Her best lifts were 237# squat, 132.5# bench, and 286# on the deadlift. Kate R. posted a few photos of Margie’s last two deadlifts in our Flickr account if you want to see more! Nice job, Margie!!
Rob Is competed yesterday, and hit a 419# squat, 248# bench, and 446# deadlift. Laurent G. also competed, but we don’t have his numbers. Congrats to all of you!
Hail to the King at CrossFit Queens Is Next Weekend!
Crossfit Queens is hosting an all-male competition this Saturday, May 2nd. The following CFSBKers are registered. Come cheer on our knights and kings as they discard their fears and put their daily beastly training to the test!
The 7am Cycle of CFSBK’s Olympic Lifting Program with Coach Frankie Murray Starts TOMORROW!
We’re introducing a 7am Cycle, which starts TOMORROW!
What: A 6-week Olympic lifting cycle meeting three times a week with Coach Frank Murray and/or Heather Farmer
Tuesdays, Thursdays, and Fridays 7-8am from 4/28/15 – 6/5/15
Price: $225 per 3 weeks, first bill due at sign-up and second bill charged automantically ot the card on-file one month later
This cycle (and the other two) will end with a mock Olympic meet on Sunday, June 7, 2015 at 2:30pm.