Workout of the Day
3 Rounds for Time
Partner A Rows 500m, while Partner B completes KB lunge/hold*
Partner B Rows 500m, while Partner A completes KB lunge/hold
A+B Run 400m Together
*Lunge/Hold: While one partner is rowing, the second partner completes 100′ walking lunges, with the KB’s held anyhow, and then continues to hold the KB’s off the ground until the partner on the erg completes 500m.
As an example: Partner B takes 1 minute to complete 100′ walking lunge with KB’s in a mixed front rack / overhead position. Partner B then brings the weight down to farmer hold and keeps them there until Partner A finishes their 500m row, which takes 2 minutes.
At that point, athletes switch places. Then they complete a 400m run together. Repeat for 2 more rounds.
Scaling: If the row or run will take longer than 2:30, scale volume back slightly so you are closer to a 2:00-2:30 effort each round.
Use your workout log to guide where to start here. Your rep outs and heavy 5’s from last cycle will be helpful context.
This is 4 progressive work sets, each heavier than the last.
FRONT DESK STAFF NEEDED @ CFSBK!
CFSBK is looking for new talent to staff the Front Desk. Responsibilities include handling inquiries from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, On top of an hourly wage, FD staff will also receive a comped membership. We are looking for someone who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).
We will be interviewing ASAP and hiring a new staff member for immediate training. The shift we are looking to fill is below, so before applying, please make sure this fits with your schedule.
General availability for coverage.
Email email@example.com to apply.