If our 5th anniversary was this fun, can you even imagine what our 10th will look like?
Tomorrow Night: CFSBK’s 10th Anniversary Party!
The hour is upon us! Our 10th Anniversary Party goes down tomorrow night from 8pm to 1am, and we cannot wait to see all of you there. Seriously. We’ve had a few recurring questions about the particulars of this shindig, so here are some notes:
- You don’t have to bring anything food- or drink-wise! Just bring yourself and your desire to celebrate.
- The dress is “festive attire.” Wear your most festive attire.
- Coach Nick has promised to wear chaps. Technically, all chaps are assl… listen, never mind.
- There will be an open bar with beer, wine, and a couple of cocktail options. Our friends at Threes Brewing are providing the beer (mmmmm).
- There will be a make-your-own taco station provided by Park Life (also mmmmm). Food will be available from 8-11pm.
- CFSBKer Jared D. will be your DJ for the evening!
- No kids or dogs, please!
- All classes are cancelled on Sunday. We’re running Open Gym from 5 to 8pm!
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Yesterday’s Results Board: Clean | Burpees, Toes-to-Bars
How Exercise Might Increase Your Self-Control NY Times
The Science Behind a Great Cup of Coffee Smithsonian
Saturday’s Programming
Rope Climbs
Performance
5 Rounds Not for Time:
1-2 Rope Climbs, 15′
130m Jog
Fitness
Learn how to safely and efficiently wrap your feet and climb the rope. Once you can properly secure your feet, climbing the rope is almost as easy as an Air Squat!
Wear long socks or long pants if you have them!
Post work to comments.
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“Fight Gone Bad”-Style
5 Rounds for Max Reps:
Wall Ball 20/10, 14/9, 10/8
Sumo Deadlift High Pulls 95/65/35
Box Jumps 24/20/16
Rest
Score total reps. Keep one running tally for each round and add them up at the end.
Post total reps and Rx to comments.
I’m so so sad to miss the party. Sigh.
7am with Brett doing Thursday
First time with this clean complex!
Tall cleans @ 63 – tried 1 at 73, was not legit
Hip cleans @ 73 – have more capacity here, was pausing too long since I’ve never done these before
Hang cleans – 83, 93F-1, 93, 93
WEIRDSIES! These are going to be great to keep working on. Really cool to pick apart the full movement like this and to isolate all the places you can find power through the clean.
WOD: 10:30 with kipping knee raises. This was a good time for me for 90 burpees + horrible allergy congestion. Would like to re-try at some point scaling to 10 or so T2Bs.
That photo is fantastic. Very excited to celebrate on Saturday.
Got in 5 rope climbs (and jogs that followed). Always enjoy being able to play on the ropes.
WOD: Totaled 365 reps.
WB: 30 – 25 – 25 – 25 -25
SDHP: 25 – 25 – 20 – 20 – 20
BJ: 25 – 25 – 25 – 25 – 25
After the second round, chose numbers I wanted to keep consistent throughout. I always blow up in FGB because I never go in with a plan – hopefully will have some gameplay this time around.
I actually had a guess at how many reps you got and I got it right!
OMG HI GYM I MISSED YOU!
Although my Grand Canyon hike was uh-may-zing, it has unfortunately left me with a shoulder impingement so I hadn’t come into the gym since I came home. I’ve been feeling all this CrossFit guilt! Anyway KHarpz (who is a f’ing awesome PT, by the way) cleared me to come to Open Gym today.
15 minutes NFR
:30 bar hang, pullup grip
50′ sled pull, hand over hand (small sled +25 for 2 rounds, +35 for 3 rounds)
10 serratus pushups, which Fox showed me I was doing wrong, so I guess I only really did 2 rounds of these properly.
Shoulder was definitely protesting a bit during the sled pulls, but otherwise this felt good.
Box step ups with 30# DBs (60# total), 3×6. Dang, I forgot how hard box step ups are! It actually felt quite nice to hold the DBs by my sides, though — got a nice stretch through the shoulder.
Then a kinda halfhearted tabata assault bike, 35 cal. Oh hai assault bike, I still hate you.
thanks for the shoutout : ) : ) : )
Forgot to ask…is there OG tomorrow afternoon, or not so much because of party prep?
OG is on.
Woohoo! Looking forward to getting Fox back to that drunk face he has in that great shot above tomorrow!
Hi all – last minute request!!! My subway series partner is dealing with an injury this week and I was hoping to find someone to power through tomorrow’s event with me at Crossfit Queens! Feel free to hit me up here or on Facebook. Thanks all! It’s some running, some bench press, some thrusters, some pull-ups, and some burpees. Full details here: http://www.thenycsubwayseries.com/2017-events/ (already registered – no cost for you!)
7am w/ Whit
Saturday’s Metcon
Wall Balls: 25 – 20 – 20 – 20 – 21
DL High Pulls: 15 – 12 – 10 – 7 – 7
Box Jumps: 25 – 20 – 20 – 20 – 23
265 reps total – didn’t love the dead lift high pulls.