Fitness
Back Squat: 3 x 10
Go heavier than last week.
Performance
Low Intensity
Back Squat: 65-70% x 7 x 2
Front Squat 65-70% x 7 x 2
Exposure 2/8
Post loads to comments.
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5 Rounds, For Time:
20 Kettlebell Swings 72/53
200m Run
Rest two minutes between sets.
Post time and Rx to comments.
Asta F.’s photos from last year’s Subway Series event at CFSBK are some of our favorites in our Flickr account. Check them out, and come cheer on our SBK crew from 12:30-4pm. Wear your SBK shirts and gear!
- The following classes are CANCELLED today:
- Kids Club at 9am
- Active Recovery at 11am
- 12pm/1pm group class
- AntiGravity at 2pm
- Today is Alex N.’s last day at CFSBK before he heads back to school. We will miss you, and think of you anytime your PR song, Florida Georgia Line’s “Anthing Goes,” comes on. Join us in wishing him luck, and come watch him kick some ass in his heat at 1:45pm today!
- Happy birthday, Adam P. and Cori C.!
Good Luck to Our Subway Series Competitors!
The fourth and final Subway Series event is happening on your home turf today. Here are the CFSBKers that will be representing for us, listed in order of heat assignment:
Eduardo C.
Jay R.
Greg A.
Allie B.
Kayleigh R.
Erin M.
Sarah M.
KLove
Morit S.
Jason M.
Brendan N.
Michael C.
Alex N.
Andrew S.
Pierre D.
Coach Whitney
Coach K HarpZ
Brad D.
Coach Jess
Steph M.
Alex B.
Coach MeLo
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Hummingbirds Are Fierce, Deadly Gods of War Slate
Really sad to see the Nickel Bros split up! Alex N (if you read this) you are awesome and best of luck with your move, birthday twin!!
Can't wait to cheer everyone on today! Gonna be the best time/vibe!
Good luck to everyone competing today!
Another weird week of workouts –
Monday – DIY – 85x5x4 db press + 245×8 DL + 8x {1min on/1min off} sprints
Wednesday – DIY – LOVED these heavy squats, just what I needed. 300x3x2 hbbs, 255x3x2 fsq. No conditioning.
Friday – 2.5 mile medium-hard run
Saturday – morning: 6-7 mile easy run. AR. evening: ~4 mile easy+ run
Sunday big 10am class – hbbs 235x7x2 hbbs felt pretty easy. 205x7x2 felt like a lot of reps but not that bad. Things happened.
WOD – decided not to sweat the runs too bad so I could focus on the kb. American swings at 24, 28, 28, 28, 32 kg. I had to break up the last round, my grip was feeling fried in the 4th round but I wanted to try the last round RX. 24 was pretty easy, but that jump from 28 to 32 was… palpable.
Good luck today, everyone! Cheering you on from the left coast!
Snatch OF Party in honor of Mattie Rogers Bday.
Power Snatch OTM
39kgx1x5
42kgx1x5
45kgx1x5
2OTM 42kgx2x5—woof, timing messed me up, worried about taking too long so short changed my set up.
Snatch Pulls 55kgx3x3
3 Rounds:
5e OH Reverse Lunges @ 63 –kept these light because I wasn't sure how'd they'd go
HSnDL (3+1+1) @ 55kg
All the sweat.