Front Squat

3 x 3-5 @ 4211

Heavier than last week. No grinding.

Post loads to comments.
Week 4 of 6

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3 Rounds

In 4 Minutes:
400m Run

AMRAP in Remaining Time:
8 Deadlifts 225/155
4 Strict Handstand Push-Ups

Rest 4 minutes between rounds. Work at a repeatable pace and aim to score similarly to within a few seconds on the runs and reps on all 3 pieces. The Deadlift should be a load you can perform mostly if not all unbroken. Modify the Handstand Push-Ups range of motion up to 1 AbMat or to Box Pike Handstand Push-Ups, Dumbbell Z Presses, or Regular Push-Ups as needed.

Post rounds, reps, and Rx to comments.

Farewell to Coach Tori!

We are so sad to announce that our beloved Coach Tori will be moving back to Wisconsin next week. Coach T plans on moving back to be closer to her family, finish her degree, and possibly pursue an advanced degree in physical therapy. Tori has gone from member to front desk staff to full-time coach at CFSBK. We will miss her kindness, attention to detail, and all the heart she has put into developing her skill set in order to help our community.

Please join us at Pig Beach this Saturday from 5-8pm(ish) to send Tori off with love. Her final class will be Monday, September 30th at 7:30pm.

News and Notes

We’re just over a week away from Fight Gone Bad 2019, in which CFSBKers will dress up in crazy costumes, do a crazy workout, and raise money for the Sunrise Movement. As of 6:30pm Thursday night, we’re at just under $10,000 raised. Can we make it to $11,000 by Saturday? LET’S DO IT! Go HERE to donate and see which teams and individuals are currently at the top of our leaderboards.
Missing something? It might be in our most recent lost and found dump! Go here to see what we have and be sure to claim your stuff before we donate it to CHIPS in a couple of weeks.

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Marcus Filly’s Diet: Over the Years OPEX
Are Knee Sleeves Worth It? BarBend