WOD 5.24.19

WOD 5.24.19

AMRAP 5 Minutes:
5 Hang Power Snatch 95/65
5 Lateral Bar Burpees
5 Toes-to-Bars
5 Lateral Bar Burpees

Rest 5 minutes, then…

AMRAP 5 Minutes:
5 Hang Power Snatch 95/65
5 Lateral Bar Burpees 
5 Toes-to-Bars
5 Lateral Bar Burpees

The barbell should be light for you. Modify to Knees-to-Chest as needed. The goal is to move unbroken and score within a few reps on each AMRAP.

Post rounds, reps, and Rx to comments.
Week 1 of 2

This Week at CFSBK in Review

1. Murph Day 2019 is THIS MONDAY! So far, 165 CFSBKers have registered to participate in one of our biggest and best community events of the year. Can we beat last year’s total of 190 participants? Go HERE to sign up for a heat! (Also, we’re still looking for volunteers to help out with set up and break down, which you can sign up for at the same link.)

2. For the 4th year in a row, we’ll be raising money to benefit K9s for Warriors, an organization that provides service dogs for veterans suffering from Post-traumatic Stress Disability, traumatic brain injury, and/or military sexual trauma as a result of military service post-9/11. The program has graduated over 300 Warrior/canine teams like Edna and Sarge, who are pictured above. 90% of the dogs in the program come from rescue shelters or are owner-surrendered. Because there is no charge for the workout, nor will it be deducted from your weekly class limit, we do recommend donating what you would have paid for the class to K9s for Warriors. You can donate at the gym on the day of the event!

3. Still on the fence about doing “Murph”? Don’t forget that you can scale it! On Tuesday, Coach Fox walked us through all the options.

4. We have new cycles of our women-only Level 1 and all-genders Level 2 Brazilian jiu-jitsu classes starting this Sunday! Go HERE to learn more and sign up!

5. CFSBK masters athletes Dan Baldini and Bob Semmens recently competed in both the CrossFit Open and the Age Group Online Qualifier. Yesterday, the told us about their experiences and filled us in on what it’s like to compete as a masters athlete.

6. Lizzie Donahue is our May Athlete of the Month. Congrats, Lizzie!

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