5-Rep Bench Press
250m Row Sprint
Go heavy on the Bench Press and move directly to the row. You can perform ascending sets on the Bench or work across. Go for an all-out effort on the rows. Rest as needed between rounds. Score total weight moved on the Bench Press and best/worst times on the row. Have the monitor set up for a single distance count down from 250m so you can record your exact times. Spotters on ALL SETS of the bench press.
Post total weight moved and best/worst row times to comments.
10 Russian Twists
3 Wall Walks (10 sec hold)
Post work to comments.
Coach KHarpz, KLove, Coach Frank, and Snickers just chillin’ at Wodapalooza in Miami
The 2nd Look, Feel, Perform Better Info Session: Nutrient Timing Simplified
Does nutrient timing matter? In a word, yes. While it’s not the most important part of your nutrition, eating whole foods in the correct quantities is. If you have that part covered pretty well, then you can benefit from spacing out your macros based on your activity level from meal to meal and day to day. Also, we’re 2 weeks in! We’ll discuss taking an honest look at how you’re progressing toward your goals and what adjustments to make so you can meet them. Come talk turkey (in an appropriate quantity) with Coach Christian Michael Thomas Fox this Sunday, January 22nd at 12:00pm in the Annex. As always, an open Q&A will follow the brief lecture.
Join Us for the CFSBK Community Potluck on January 28th
We’re excited to get everyone in house to break bacon and socialize together outside of normal classes. This event will simultaneously kick off the new year, support the Look Feel Perform Better Challenge, and bring folks from all times and corners of the gym together.
This event is open to everyone and all are encouraged to come. While your dish doesn’t necessarily have to be Paleo, it should consist of healthy whole foods. Let us know what you plan to bring in the comments section of the info page. We can’t wait to see you there!
Louie Simmons: The 66-Year-Old Legend Who Trains the Strongest Humans in the World Grit
Team Geico Honda: Learning to Suffer CrossFit