Tempo Back Squat (30X1)
3 x 6
Heavier than last week. Should be challenging for the last couple of reps on each set but never a grind.
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Exposure 4 of 8
Every Minute on the Minute x 18 (6ea):
1) 15/12 Calorie Row
2) 15 Pull Ups
3) 15 Box Jumps 24/20″
The work should be completed with some time to spare in transition, at least 10 seconds. Scale reps as needed.
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Here’s CFSBK’s Dr. Fidler at Cagliero Glacier in Patagonia. “There’s a million ways to die down here and, so far, I experienced about 3 of them,” he reports. “Definitely had to dig into my CrossFit toolbox for the carabineer climb up there”
We recently added some new equipment to our already-formidable arsenal! Here are the shiny new toys we got just for you:
- 10 pairs of Rogue HG 2.0 10lb Bumper Plates
- 2 Rogue Khalipa Series 25lb Medicine Balls
- 4 Rogue 30lb Medicine Balls
- 1 Assault AirRunner
GET YOUR 2018 DOGS OF CFSBK CALENDAR!
The 2018 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. The wall calendar is available for a sliding scale donation of $30-60 or more (cash or credit card accepted). A limited number of calendars are on their way to the gym but they are sure to run out quick. Never fear, you can place your order by filling out this online form, or sign up at the front desk. Pre-paying at the front desk will guarantee your copy. Orders will be taken until Christmas day. Email Bree P. at breebree [at] mindspring.com
Yesterday’s Results Board: Rest Day
Chuckie Welch Breaks Senior American Snatch Record hookgrip
More Research Suggests That Active Kids Perform Better Academically BarBend