—–At the 0:00 Mark—–
3 rounds for time:
30/24 Air Bike
21 Kettlebell swings
12 Kipping pull-ups
Aim for around a 10-12 minute effort on this workout. The Bike should take you around 2:00. Modify Kipping pull-ups to 6 strict or banded, 12 Jumping or 12 Ring Rows.
—–At the 20:00 Mark—–
Dumbbell Hang Clusters
Starting at 0 and EMOM perform 5 Burpees.
Aim for the burpees to take you 10-20 seconds and performing 7-10 Hang Clusters in the remaining time, choose a weight that will challenge you but not crush you. Your score is total number of hang clusters completed.
Victoria and Toni hittin’ those toes to bars
Beyond the Whiteboard X CFSBK
One of the most fundamental training habits you can cultivate is logging your workouts. This helps you keep meaningful data on your training so that you can most effectively build upon prior workout sessions and track your progress over time. The last thing your coach ever wants to hear when we ask how much weight you did last week is “…I don’t remember”.
There is a solution! CFSBK is partnered with our friends at Beyond the Whiteboard to provide digital workout tracking for our affiliate! Members are able to access each day’s workout preloaded onto the app and access lots of individual metrics, gym leaderboards, and a variety of other cool tracking parameters. BTWB is an official CrossFit® app, and it’s run by CFSBKers!
If you’re not already doing this, stop being a jabroni and xcomplete the following steps to register and start tracking your workouts:
- Create a profile by registering at btwb.com.
- Use the gym code CFSBK101 to receive a free membership and link you into the CFSBK group class programming feed.
- Download the app for Apple or Android and sign in!
You read that right: this premium service is completely FREE for CFSBK members. OMG, that’s you!