Partner AMRAPs
AMRAP 18 Minutes:
Calories Rowed
Partners may switch off as desired, but we suggest about every 45-50 seconds or so to keep intensity up. Have a strategy to make the transitions as smooth as possible and not waste time messing with foot straps, damper settings, etc.
Rest 4 minutes, then…
Performance
AMRAP 18 Minutes:
8 Kettlebell Waiter Hold Pistols 16/24kg
8 Box Jumps 24/20″
8 Toes-to-Bars
Partners alternate full rounds. The Pistols are 4 each leg, not alternating. Rack the bell on the same side as the squatting leg.
Fitness
AMRAP 18 Minutes:
12 Dumbbell Forward Lunges 40/25
8 Box Jumps 24/20″
8 Hanging Leg or Knee Raises
The Lunges are forward steps today, and are 6 each leg, not alternating.
Post rounds, reps, Rx, and partner.
Today: Going Away Party for Coach JB
As you may have heard, we are losing our beloved Coach JB to the West Coast. Here are the details:
Saturday, January 26th at 4pm
The Kings Beer Hall (St. Mark’s and 4th Ave.)
Come out to wish her well. We’ll miss you, JB!
Sunday Night Open Gym Cancelled
CFSBK’s yearly staff party is this Sunday night, so our usual Open Gym hours will be cancelled. Don’t forget that you can get your OG on today from 2 to 4pm!
_____________________
Yesterday’s Results Board: Rest Day
Why Do We Sleep? Scientific American
The Untold History of Weight Machines BarBend
Did this at OG alone so hacked it
5 Rounds FT:
4e Pistols +8kg KB
8 Box Jumps 30″
8 Toes to Bars
12:02
Then did Deadlift 315x1x10 EMOM
Finished with some fun on the Cable machine
CFSBK community – I want to publicly thank Coaches Jess and David for their support while I was affected, as a federal employee, during the recent government shutdown. Their help and generosity truly relieved some of my anxiety and made me feel really grateful to have joined this community just about 1 year ago – at which point I hadn’t worked out at all in literally fifteen years. I’ve experienced a lot of things at CFSBK that I never thought I would in a gym, including the thoughtfulness Coaches Jess and David extended to me during this time. Happy to be getting back to normal soon, and also to be continuing as a CFSBK member!