3 Rounds for Time:
15 Overhead Squats 95/65
15 Lateral Burpees Over The Bar
The barbell should be light-medium, unbroken on the fast end.
Rest 5 minutes, then..
3 Rounds for Time:
15 Dumbbell Thrusters 35/20
15 Russian Kettlebell Swings 24/16kg
The dumbbells should be light-medium, unbroken on the fast end.
Rest 5 minutes, then…
3 Rounds for Time:
15 Pull-Ups
25 AbMat Sit-Ups
Modify volume on the Pull-Ups or to Ring Rows as needed.
Post times and Rx to comments.
Be sure to check out Aaron W.’s photoset of our last class of 2019!
This Weekend at CFSBK: New Year, New Intentions!
There are a couple of big things happening at the gym this weekend, and of course we’re here to keep you updated. Here’s what’s up!
- Join Sasha Slocombe and CFSBK Coach Chris Fox from 7pm – 8:30pm this Sunday, January 12th and start off 2020 with intention. By developing a connection between the body and breath, you’ll be able to come back to the breath when difficult times arise whether in yoga, CrossFit, or life. Intention setting is more than making resolutions, more than wishing and hoping for things to change. What do you actually need to do to get there? What can you realistically do today that moves you closer to where you want to be? You’ll set an intention for action as you move forward into the coming year and beyond. Head over to the event page to learn more.
- This workshop coincides with the start of the 2020 Look, Feel, Perform Better Challenge, our annual 10-week challenge meant as a collective kickstart toward healthier nutrition and recovery habits in the new year. What are you waiting for? Sign up HERE!
_____________________
Unscripted with Sara Sigmundsdottir Morning Chalk Up
Dried Fruit, Oats, and Coffee: Answers to Your Sugar Questions NY Times