Deadlift

4 x 4

Sets across. Add a few pounds to last week. Bias dead stop/start reps again this week.

Post loads to comments.
Exposure 2 of 6

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In a 2:00 Window:
20/15 Calorie Row

Then,

AMRAP Burpees

Rest 5 minutes between rounds and repeat for a total of 3 rounds. Aim for a pace that is about as fast as you can repeat for all 3 rounds. Score your number of Burpees per round.

Post Burpees per round to comments.

Tomorrow: The East Coast Gambit at CFSBK!

We are so thrilled to be hosting the first-ever East Coast Gambit from 8am to 4pm tomorrow. All athletes will perform 3 workouts, plus a 4th floater workout. Cash and prizes totaling over $3500 will be awarded to the top 3 athletes in each division!

You can expect intense workouts and big weights going up, and we need you there to cheer! We’d love for you to come out to the gym and watch this a premier, all-day functional fitness competition.

Thanks in advance to our sponsors, some of whom will be onsite selling their wares: Sponsors include: RYU Apparel, Café Grumpy, Thirteen Fit Apparel, WOD & Done, RPM Jump Ropes, Born Primitive, Bear Komplex, Wags & Weights, Chestee, Puori, NOBULL, and Ascent Protein.

Please note that all (and we do mean all) classes are cancelled tomorrow.

Friday 4:30 Class and Extended OG Hours

Starting today, we’ll be adding a 4:30pm CrossFit group class on Fridays in addition to the 5:30 and 6:3o classes we rolled out a little while back. This also means that Friday night Open Gym hours will now start at 4:30pm instead of 5:30pm. Get pumped!

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Up the Mountain The Players’ Tribune
The Gut Check Breaking Muscle