Clean | WOD 10.10.19

Power Clean

3 Power Cleans

Take 10 minutes to work up to a heavy but perfect triple.

Post loads to comments.
Week 6 of 6

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For Time:
800m Run
21 Power Cleans 135/95
550m Run
15 Power Cleans
400m Run
9 Power Cleans

Aim for consistent split times on the runs and rounds. The barbell should be light-medium for you, something you can handle for multiple rep sets. Sub runs as 3x on the bike as needed/desired. 

Post time and Rx to comments.

Friday Night Lights 20.1: Sign Up Now!

Our first Friday Night Lights event of the Open goes down tomorrow, 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.

Go HERE to sign up for a heat! 

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 4:30pm 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

• All of our photos from Fight Gone Bad are now up on our Flickr account. Amazing costumes this year!
• 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!

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2020 CrossFit Open Movement Tracker Morning Chalk Up
Former Ironman Steve Bradley Preparing for the Open at 71 CrossFit (video)