Back Rack Reverse Lunges
3 x 6e
Use the same load as Week 1’s 3 x 12. Perform 6 reps on one leg, rack the bar, then perform 6 reps on the other leg.
Post loads to comments.
Exposure 5 of 8
12 Kettlebell Swings 24/16kg
10 Thrusters 75/55
Rest 2 minutes
Aim to score consistent time for each round. The Swings and the Thrusters should be light and unbroken.
Post times and Rx to comments.
Jess P. and Koji O. ran into Daniel R. and Thaisa L. at CrossFit Brick Chicago. CFSBKers are everywhere! Have you dropped into another affiliate recently? Don’t forget to post in our Travel Gym Recommendations!
- We’re just 5 days away from Murph Day, gang! There’s still time to sign up. Also, a friendly reminder that we’re now accepting donations for K9s for Warriors. Captain Osorio has already given $500! Who will be the first member to donate? Because we’re not charging for or deducting classes from memberships that day, we suggest that you donate $20 to K9s for Warriors in lieu of payment. Go HERE to support this terrific cause.
- Coach KHarpz has begun writing a fascinating series for Beyond the Whiteboard on her progress toward qualifying for the 2018 East Regional! Check out the first installment!
Sign Up for AG Strength!
Are you struggling with your Pull-Ups? Are you stuck at the bottom of your Handstand Push-Up? Check out Coach Arturo‘s critically acclaimed Anti-Gravity Strength class. Class starts next week, so act fast! Luckily, the are still some spots left in the AM cycle.
Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up.
Cost and Eligibility
The cost is $160 per month. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.
What Happens in a Class?
The first class will begin with an assessment of each individual’s upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise on this on a case by case basis. Just ask!
“There are a lot of good specialty workout options here at CFSBK, and I am happy to say that AG Strength has earned its spot at the top with the best of them. For any good program to be effective, it needs two components: an excellent coach and coach-able participants. Coach Ro brings his meticulous approach and his dedication to the integrity of his craft. Its up to you to bring the latter. In this class, great emphasis is placed on the proper execution of movements. Suffice it to say. this class is not about building egos but rather overall strength. Rest assured, by the end of the cycle you are guaranteed to see results. I did! Apart from having loads of fun while working extremely hard (this may be paradoxical but it’s the truth), I have seen improvements in my Bench, Overhead Press, Chin-Up and Pull-Up (I couldn’t do a Pull-Up prior to this class). Love this class! Thanks, Coach Ro!”—Wendy S.
“AG Strength brought marked improvements to my upper body pull and push strength, and it was impressive how it translated into gymnastic gains/z. During AGS I got my first Handstand Push-Up, my first Chest-to-Bar Pull-Up, and went from doing a 15 lbs weighted strict Pull-Up to a 60 lbs one! It’s a great class to focus on targeted upper body strength, and Arturo’s programming helps you see constant week-after-week improvements.”—Daniel R.