Workout of the Day
5 rounds, each round for time, of:
50 Air Squats
Rest 3 mins between each round.
Do not include your rest when logging.
This is a high volume workout, make sure to perform a version that is appropriate for you. More isn’t better until you’re ready for it.
Embrace scaling, today as every day!
Advanced athletes (can do sets of 15-20 unbroken pull-ups and push ups):
As RX’d: 5 rounds, full volume = 700 reps
Intermediate athletes (can do sets of 5-10 unbroken pull-ups and push ups):
4 rounds, full volume = 560 reps
5 rounds, partial volume (10-20-30-40) = 500 reps
Beginner athlete options: (3 months or less training CrossFit)
3 rounds, full volume = 420 reps
4 rounds, partial volume reps (10-20-30-40) = 400 reps
a. strict = 1/3 to 1/2 volume reps
b. jumping pull-ups
c. ring rows
CFSBK ART SHOW TONIGHT!!
Come one come all for the premier art/CrossFit gym event of the season!!! We’ve got lots of artists showing incredible work and plenty of live performances as well. This event is appropriate for all ages if you’d like to bring your children. Can’t wait to see you there!
Katherine Akiko Day
Otto Von Busch
6:30: DOORS OPEN
Live tattooing with Jim Gentry 7pm-10pm
6:45-7:45: Jazz w/ Paul’s son’s band, subtle ambience for first hour
8:00-8:15: Molly Winter on acoustic guitar 8-10 min set
8:15-8:30: Justine Aronson 8-10 min set
8:30-8:45: Jax Weiner, 8 min short film on big screen
10:00-10:30: closing time and get assistance with break down