Take at least 7-10 minutes to get to your work weight. Rest about 3+ minutes between work sets.
6 Power Cleans
12 Kipping Pull-Ups
The Power Cleans should be medium heavy steady singles (+/155/135/95/75/-)
KPU: 12 reps / 8 reps / 8 Strict or Banded / 12 Ring Rows
OG JB Appreciation Post! JB has been a CFSBKer for 11 years and dutifully worked the front desk for the last 3. You can catch JB at the gym at like 4am getting things ready, knowing everyone’s name and being super chipper and helpful. We <3 you JB
We’ve passed the $13K mark raised for Hope for Haiti. Fight Gone Bad is gonna be epic!
Melissa Arnold Memorial Workout Next Week
Next Wednesday, October 27th we will be running a commemorative workout to honor the life of Melissa Arnold, who tragically passed away in early September. The workout will take place on her birthday and was written by members of her family who do CrossFit. They and two of her former CrossFit affiliates will be participating. We will post more information about the life and legacy of Melissa next week.
This weekend her family is also holding a Celebration of Life for Melissa, which you can read about and offer condolences via the link.
As a related programming note, next week we will swap Wednesdays Shoulder Press for Thursdays Deadlifts since Melissa’s workout includes them. It was one of her favorite movements.