Partner Metcon
A) AMRAP 10 Minutes:
10 Wall Balls 20/10, 14/9
10 Hang Power Cleans 95/65
Partners alternate full rounds.
Rest 5 minutes, then…
B) AMRAP 10 Minutes:
10 Alternating Dumbbell Power Snatches 50/35
10 Burpees
Partners alternate full rounds
Rest 5 minutes, then…
C) In 10 Minutes:
Sandbag Carry for Max Distance
Bear hug style. Choose a challenging load. Partners alternate however desired. You should both be able to carry it at least 100′ at a time.
Post work and partner to comments.
Week 1 of 6
This Week at CFSBK in Review
1. On Wednesday, June 12th at 12pm (right after after Diapers & Dumbbells), we will be hosting a BirthFit pop up event! Lindsey K. Mathews, founder of BirthFit, will be giving a talk and doing a Q&A pertaining to prenatal and postpartum fitness, healing, and other issues. This is open to both coaches and moms who want to learn more.
2. Our new 6-week training cycle started this week! Check out Monday’s post to find out what you can expect in group class over the coming weeks.
3. A friendly reminder: We are no longer offering Saturday and Wednesday Anti-Gravity classes. You will, however, still be able to sign up for cycles of Coach Ro‘s Anti-Gravity Strength. Stay tuned to the blog to learn about upcoming cycles.
4. On Tuesday, we revisited a blog classic on CrossFit and travel by Coach David. It’s a great read!
5. All classes are cancelled next Saturday for the East Coast Gambit. C’mon out and watch the action!
6. Sunday’s 12pm Pilates class is cancelled.
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Responding to Recent Health-Commands NY Mag
How Cardio Will Improve a Strength Athlete’s Lifts OPEX
SAT OG Action
Squats 185x3x7 1:30 rest
3 Rounds:
2 20′ Rope Climbs (alternating leg/arm pattern)
130m SB Carry 120lbs
15 GHD Sit-Ups