Every 2:00 for 10 Sets:
Snatch or Power Snatch
Choose to perform either full or Power Snatches and build to a 1RM for the day without compromising position. No “do overs” if you miss a rep. If you miss it twice, drop in weight. Press-outs are missed lifts. If you’re newer to the lift then work up to a few heavy sets of 2 Snatch Deadlifts + 2 Hang Power Snatches.
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Week 6 of 6
4 Rounds for Quality:
15 Russian Kettlebell Swings 24/16kg
10 Goblet Squats 24/26kg
Perform today’s piece at an aerobic pace as you’re been doing on Tuesdays during this cycle. Use nasal breathing a way to gauge that you’re staying aerobic. Modify the distance on the runs and/or the kettlebell load as needed to this end. The kettlebell work should be light for you and unbroken. You should finish this workout feeling like you could have done another few rounds at the same pace.
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Friday Night Lights 20.1: Mark Your Calendars!
Our first Friday Night Lights event of the Open goes down this Friday, October 11th starting at 7:00pm. This is a great way to take on 20.1 in a super-fun, high-energy environment!
Everyone is welcomed to participate. Everyone who registers for the Open this year will be assigned to one of our intramural teams. Get ready to throw down! The high fives will be plentiful.
We invite everyone to come out and cheer for your fellow CFSBKers! BYOB, if you’re into that.
Please note that we’ll be offering 4:3opm and 5:30pm classes on Friday nights throughout the Open, but Friday 6:30pm classes will be cancelled for the next 5 weeks. Because Friday is no longer a scheduled rest day, we’ll be running the Open Workouts only during Friday Night Lights and Saturday group classes. You can, of course, also do the workouts during Open Gym.
If you haven’t registered for the Open yet, there’s still time to support your community and get in on the fun! Go here to sign up.
News and Notes
- Photos from Fight Gone Bad have started to go up on our Flickr account. More to come!
- Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. This time around we’re offering two different seminars, a full Fundamentals Workshop on October 19th and a 2-hour session on October 26th for those who have already taken the Fundamentals seminar.
- Our in-house massage therapist Leah D. will be away at the USA Powerlifting Raw Nationals from October 16th to October 21st. Be sure to get your appointment in before she leaves!
How to Watch 20.1 + Expert Predictions Morning Chalk Up
Yes, Life in the Fast Lane Kills You Nautilus
Allie N says
Getting a chance to have so many attempts with a single snatch was really, really fun.
Kept it at 72# to realllly drive in technique. By the end it felt the best ever!
Fun workout too, went a little harder than nasal breathing so I could finish a few minutes early and get to work quicker.
Just wanted to pop in and say THANK YOU for all the new equipment showing up. The second incline bench is much needed at 608, and those new farmer handles are wonderfully textured and thus, grippy. My grip felt SO SOLID today during heavy farmer carries. Thanks again CFSBK, best gym ever.