Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
1 Clean + 1 FSQ + 1 Split Jerk
Every other minute for 16 minutes (8 work sets) perform a heavy but sub max set of the complex. You may increase weight as needed or stay at a weight that feels heavy enough. The first clean should be a full (squat) clean.
3-5 Sets of:
1:30 Air Bike, Recovery pace
15 Ring Rows
15 Dumbbell Bench Press
Use the bike as a recovery/flush out and go a little harder on the Row/Bench.
CrossFit Group Class Programming Template
The before times! 2019 Art Show. Below are some fun shots from the night.. see the full Flickr album here.
Emily A’s band playing a set
Robert L getting tattooed by fellow CFSBKer Jim Gentry
The art of Josh Lammers
Cydney doing a DJ set
Sounds about right.
Barge Full of Gowanus Sludge Sinks Into Gowanus Sludge
Awww, the art show <3
I might actually be looking forward to cleans this cycle instead of mostly avoiding them like I did last cycle? Jacinto gave me a great pointer at 8 AM today — "point your knuckles down" and that definitely helped me keep the bar closer. Who knows, maybe by the end of the cycle I'll finally be able to break the 125# barrier?!
David Osorio says
Yes Stella!! You can do it!!!