Every 3 minutes for 6 rounds:
12 Dumbbell Front Rack Reverse Lunges (6e)
12 Dumbbell Burpees
Post work to comments.
Tempo Back Squat / Tempo Front Squat
Tempo Back Squat (33X1):
Warm up and work up to a heavy set of 3 Tempo Back Squats. Use spotters on all work sets.
Tempo Front Squat (33X1):
Drop weight from the Back Squat set and perform a heavy set of 3 Tempo Front Squats.
Post loads to comments.
Here’s CFSBK OG Samir C. putting his gainz to good use on Illiniza Norte (about 16,500 feet above sea level) in Ecuador
News and Notes from CFSBK Members
- Samir also recently published an essay in Aeon entitled “The Usefulness of Dread,” and it’s about something a lot of us can relate to. Here’s a snippet: “Anxiety is insidious, more than just a simple fear. It is, all at once, a fever and an occupation, an affliction and a constitution. An anxiety is a lens through which to view the world, a colouration that grants the sufferer’s experiences their distinctive hue.” Read the whole thing!
- Last week we told you about Chris Y.’s podcast interview with Captain Osorio. There’s a new episode of Giant Korean Head out this week in which Chris and his cohost discuss giving up booze and soda for a month. Check out both episodes on the GKH site!
- 200 (!) or so of you are currently KILLING IT in the CrossFit Open. We’d like to take a moment to thank you for all the awesome energy you’ve been bringing to the gym day in and day out. Don’t forget to follow along on the CFSBK affiliate leaderboard!
Tweet the Deets
Yesterday’s Results Board: Rest Day
What’s Your “Fitspiration”? CrossFit Journal
High School Teacher Found Happiness, Learned to Kick Ass Bleacher Report