Every 90 Seconds for 9 Minutes (7 Rounds):
3 Touch-and-Go Power Cleans
Work up to a max set of 3 for the day. Focus on pulling yourself down into a solid power receiving position and not splaying feet wide. The goal is to practice cycling heavier touch-and-go reps. But if you fall apart trying to recover your hook grip at the hips, then bail and quickly reset instead.
Post loads to comments.
AMRAP 5 Minutes:
Wall Balls 20/10, 14/9
Rest 5 Minutes
AMRAP 5 Minutes:
There are two options if you don’t have Ring Muscle-Ups: 1) If you’re close, then spend 5 minutes on a few attempts 2) If you’re not close (don’t have multiple Chest-to-Bar Pull-Ups and multiple Ring-Dips), then perform 12-20 reps of Leg-Assisted Muscle-Ups on the low rings.
Post reps and Rx to comments.
Last March, Neal P. suffered a devestating knee injury while jumping on a trampoline (no joke, those things are dangerous). He tore his ACL, PCL, MCL, and patellar tendon. Post-surgery and post-physical therapy, he’s been working with Coach McDowell to regain his strength. Here’s Neal, finally at the point where he can squat some weight below parallel. It’s been a long road, but he’s slowly regaining his knee joint function. Keep on truckin’, Neal! Give him a high five next time you see him at the gym.
- Schedule Changes: 11am Active Recovery and 2pm Anti-Gravity are cancelled.
Catching Up with the CFSBK Classifieds
Did you know that we offer a classifieds section of the website for our members? Well, we do! Here are a few examples of goods and services up for grabs at the moment:
- Actually, there are no goods. It looks like all of the goods that are currently posted have been sold. Get on there and post some more! CFSBK members have advertised everything from juicers to furniture to cars (no poisonous snakes, please).
- Looking for a nanny? Keith W.‘s good friends highly recommend theirs!
- Leah S. is available to tutor children ages 5 to 13 in math and reading.
We hope you’ll take advantage of this fun feature. Many people have found roommates there. Why deal with Craigslist when you can live with your workout partner?
Yesterday’s Whiteboard: Squat | Partner WOD
Zoe Pablo Smith Cleaning 282lbs Hook Grip
Renting Vs. Owning a Home