1-1-1 or 3-3-3
Establish a new 1RM, or if you’re newer to the lifts, then perform a heavy triple instead.
Post loads to comments.
Exposure 8 of 8
50 Wall Balls 20/10, 14/9
40 Calorie Row
20 KB Swings 32/24kg
Baller status for going unbroken on the wall balls and kb swings (and for not sandbagging the row or the burpees). The swings are Rx’d as overhead so scale to a weight you can handle for one set of 20, or at most 2 sets. Scale to Russian Swings as mobility necessitates.
Post time and Rx to comments.
Winter: Neither of these guys is ready for it
Farewell to Kevin G.!
Veteran CFSBKer Kevin G. is moving to Bay Ridge and, sadly, won’t be training at CFSBK anymore. He had some very nice things to say on his way out, and as is our tradition on the CFSBK blog, we’re posting his goodbye message to Coach David:
“My time with you and the other coaches at CFSBK has made a difference to me. It has changed the way I set goals, it has changed the goals I set for myself, and it has changed my belief in my abilities to achieve those goals. I plan to keep reading the blog, and to keep looking to you and the others at CFSBK as I continue on my journey.”
Kevin is looking for a new CrossFit gym near Bay Ridge, so if you have a recommendation, let him know in the comments!
Yesterday’s Whiteboard: Rest Day
Being Pregnant: Now Fellas… Hear Me Out Training Think Tank