WOD 2.2.19

WOD 2.2.19

15 Minutes or 3-5 Rounds:
5e Rear Foot Elevated Split Squats
5 Strict Chin-Ups
20s Side Plank

Add weight to the Split Squats as able (Goblet or Suitcase), and add weight or use assistance to the Chins as needed.

Post work to comments
Week 8 of 8

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Performance
AMRAP 20 Minutes:
60 Double-Unders
40 Dumbbell Hang Clean and Jerks 50/35
20 Burpees

Fitness
AMRAP 20 Minutes:
60 Alternating Jump Rope Foot Steps
40 Dumbbell Hang Clean and Jerks 35/20
20 Burpees

The Dumbbell Hang Clean and Jerks are 20 each side. Split them up as desired. 20 minutes is a long time to move though this triplet, so set a sustainable pace and aim to keep moving.

Post rounds, reps, and Rx to comments.

Tonight: CFSBK KIDS’ NIGHT OUT!

Do want a night off for yourself and your kids? Of course you do! So sign up for tonight’s CFSBK Kids’ Night Out! Your kid will engage in fun movement activities and games, eat pizza, and watch a movie.

What:  We’ve organized a night of CrossFit kids physical activities and games. We’ll all share a pizza dinner and then watch a movie on our big screen.
When: TONIGHT from 4pm to 8pm
Who: Kids ages 4-12
Cost: $60 per child with a 50% discount for additional siblings. Dinner will be provided.

News and Notes

• Our Level 2 Brazilian Jiu-Jitsu starts tomorrow afternoon, and there are still spots left. Go HERE for more info and to sign up!
• We’re just one week away from our annual Community Potluck. The fun starts at 7pm and will continue until around 10. Head over to the event page to learn more and let us know what you plan to bring!

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My CrossFit Box Is Saving Me Right Now Morning Chalk Up
Chill Beats to Relax to JSTOR Daily