Workout of the Day
Three Rounds for time:
30/24/20 Cals Air Bike
21 Box Jumps
This workout is traditionally performed with a 500m row instead of a bike and the deadlifts loaded to the equivalent of your body weight.
The bike effort should take you roughly 2:00 per round. Choose a rep range that will get you there.
You can do the deadlifts at bodyweight or you can use some heavier standard loading options like +/225/185/155/135/-
3-4 Rounds for Quality / Load:
Single Arm Farmer’s Carry 1:00e
10-12 reps: Choose 1 Pushing Exercise: (DB Bench Press or Seated DB Press)
5-12 reps: Choose 1 Pulling Exercise: (Chin-Ups or SA Bench Supported DB Row)
1:00 Hollow Rocks
Construct the assistance work based on movements you’ve not done this week, what you’re least sore from or would like extra work on. FYI tomorrow we have burpees, bar muscle-ups (or pull-ups) and OHS
Two Cuties. Long time CFSBKer Neil G and Coach Lauren
This Is Your Brain on CrossFit — How Functional Fitness and Intensity Improve Neural Function
Learn about the work at CrossFit Hopkins and Fit 4 Recovery, an adaptive-fitness and neurological-rehabilitation program for individuals with neurological impairments. Owner Joshua Nix launched Fit 4 Recovery in early 2015 after the exercise-based rehabilitation center where he previously worked as a certified spinal-cord injury recovery specialist closed down.