8e Split Stance Dumbbell Romanian Deadlifts @22X2
4-8 Ring Dips @22X2
8e Side Plank Powell Raises
Modify the Dips to Matador or Box as needed.
Post work to comments.
Week 7 of 7
12/9 Calorie Bike
24 Box Jumps 30/24 (feet must touch box)
36 Russian Kettlebell Swings 32/24kg
GO, go, GO!
Post time and Rx to comments.
Neil celebrates Darren’s first Bar Muscle-Up in 19.4. Check out more photos from our most recent Friday Night Lights event HERE
Big Changes Ahead!
We have some exciting changes on the horizon here at CFSBK. Here’s what you can look forward to after the Open concludes:
- No more Rest Days! After some reflection and discussion, we have decided to move away from this long-standing tradition and offer 7 days of unique programming per week. To read more about the reasoning behind this change, check out our recent blog post, “The Death of the Rest Day.”
- Friday night group class! Starting March 29th we will be offering 5:30pm and 6:30pm CrossFit group class on Friday nights. We listened to your feedback, and this is one of the steps we are taking to better serve the CFSBK community and, most importantly, help you get your fitness on whenever you want.
- Earlier blog posts! This is a theme we saw a lot in your feedback, and we’re delivering. Starting next Monday, we’ll be posting the next day’s blog at 9pm. This means you’ll be able to see the workout before the clock strikes midnight.
- Finally a friendly reminder that Anti-Gravity classes have switch days and times. AG now meets Wednesdays at 5:30pm and Saturdays at 12:30pm.
With the exception of the last one, all of these changes will go into effect on March 25th. Thanks again for your feedback!