20 Chest-to-Bar Pull-Ups
30 Overhead Squats 95/65
40 Calorie Row
Scale to regular Kipping Pull-Ups or Jumping Chest-to-Bar Pull-Ups as needed. The Overhead Squats should be light for you and done in 1-3 sets. Push your comfort level on the row.
30 Push Presses 95/65
Scale to Hanging Leg/Knee Raises as needed. The Push Presses should be light for you and done in 1-3 sets. Run, don’t jog.
15 Thrusters 95/65
10 Bar Muscle Ups
15 Thrusters 95/65
Scale the Bar Muscle-Ups to jumping bar muscle ups, or to 15 Chest-to-Bar Pull-Ups + 15 Burpees.
The gymnastics elements will be done unbroken on the fast end. If you’re scaling the first two workouts, choose an option that allows you to complete sets of 4-5 reps when fresh. Use one barbell with the same load for all three pieces. The bar should be light for all three movements. Scale as needed.
Score all three times and and post to comments.
Coach Keith teaching the Turkish Get-Up at Wednesday night’s 5:30 class. Keith’s full bio is now available on our Coaching Staff page!
- Schedule Change: Today’s 10am Yoga for Athletes class is cancelled.
Special Shop Night for CFSBK Members at Lululemon
On Thursday, December 7th, lululemon’s Smith Street location is offering a special shop night for CFSBK and Brooklyn Boulder’s members only! Here are the details:
- Open to all CFSBK & BKB members (must show key card for entrance)
- Members get 25% off all lululemon gear for one night only
- You can shop for yourself, friends, and family
- Shop night is open from 8pm to 9:30pm
If you plan to attend, please register through the Eventbrite link below. And don’t forget to bring your CFSBK key card!
Yesterday’s Results Board: Rest Day
CrossFit Athlete in Kayak Note Sure Where to Adjust Resistance The Overheard Press
This Frostbitten Black Metal Album Was Created By Artificial Intelligence The Outline