Back Squat/Front Squat
Back Squat 2×4, Front Squat 2×4
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Exposure 9 of 16.
12 Dumbbell Bench Press, as heavy as possible
12 Kettlebell Swings, as heavy as possible
Work up to a heavy load on the Dumbbell Bench Press and the Kettlebell Swing. If you’ve been comfortable swinging “your bell,” then go a bit heavier today, even if that means doing Russian Swings. Toes-to-bar are 1000% going to show up in the Open, so today is your day to work on them without worrying about a clock. Here are some videos to get you started:
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Kate R. at the first-annual CFSBK Art Show in 2014 | Photo credit: Asta Fivgas
Farewell, Kate R.!
By David Osorio
I reached out to Kate Reece in August of 2013, when I was looking for someone to help me get my ass in gear and finally start writing this Inside the Affiliate blog I’d been talking about for a well over a year. Out of about 20 candidates who offered to help, Kate immediately stood out as the ideal blog maven, especially because she was a “writing coach,” something I didn’t know existed before I met her. After successfully launching ITA and realizing that we had a great rapport, Kate eventually took over the CFSBK blog, where I had been posting daily content since 2007.
In that time, as our Managing Editor, she has contributed countless articles, photographs, interviews, and even a couple of art shows. For CFSBK, the blog is sort of a digital watering hole where members go to post accomplishments and frustrations, check in on upcoming events and goings on, and learn more about our community and training ethos. To get a sense of the importance of her work, check out the ITA article we wrote on “Building Community through the Blog.”
I think of the blog as a garden that needs to be cultivated, and for the past couple of years, Kate has been an excellent gardener. She has worked tirelessly to help the blog grow beyond what is was, all while maintaining the spirit and tone of the blog I originally created. As we mentioned a few weeks ago, Kate is headed to Montana to take on a teaching position and to focus on other professional ventures. So I’d like to publicly thank her for all the heart and passion she’s put into this blog and into the CFSBK community as a whole. Let’s wish her well in her next adventure. She’ll be missed!
Yesterday’s Whiteboard: Rest Day
Underneath the Hoodie: McDowell Meyers Kate Reece
Underneath the Hoodie: Melissa Loranger Kate Reece
Underneath the Hoodie: Arturo Ruiz Kate Reece
CrossFitting While Pregnant Kate Reece
Grand Opening of 608 Degraw Kate Reece