Patrick got a hero’s welcome from Joseph and Olivia after finishing “Murph” yesterday. Thanks to everyone who came out and made it a special day!
Iron Maidens Fundraising Update: T-Minus 4 Days
The Iron Maidens Raw Open is this Saturday, June 2nd! 60 women, from CFSBK and beyond, will test their strength at Back Squat, Bench Press, and Deadlift in this women-only powerlifting meet. You won’t want to miss it!
For the 3rd year in a row, Iron Maidens lifters will raise funds for the Stay Strong Scholarship, which supports students at Bronx-based Grace Outreach. This year, our goal is to raise $40,000 to continue supporting these students. Right now we’re at $14,710 raised. Can you help us get there? Show some love by donating to your favorite CFSBK lifter(s) or directly to Grace Outreach through the 2018 Crowdrise campaign below.
In case you missed it, here’s some recent stuff we posted on the importance of the Stay Strong Scholarship:
- An Interview with Stay Strong Scholar SB
- An Interview with Stay Strong Scholar AS
- DACA Youth Need Help
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What Does Antartica Actually Look Like? The Outline
Fallen But Never Forgotten CrossFit Journal
FRONT SQUAT / SINGLE-ARM RING ROW SUPERSET*
A1) Front Squat:
4 x 5-8
A2) Single-Arm Ring Row:
4 x 5-8
Use a heavy load (or degree of difficulty for the Ring Row) for the rep range that allows you to move with perfect form, heavier than last week. Keep rest to a minimum, 30-60 seconds between movements. If the Clean is the limiter in how much weight you’ll be able to Front Squat, and you feel like they’ll be too easy for 5-8 reps, perform them at a 31X0 tempo.
*Warm up and then perform a set of Front Squats, followed by a set of Ring Rows, heavier than last week. Repeat for 4 work sets of each, resting 30 seconds to a minute between movements.
Post loads to comments.
Exposure 8 of 8
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For Time:
30 Power Cleans 115/75
30 Push Jerks
The load should be light, and you should be fast, scale accordingly. The Push Jerks are “shoulder-to-overhead anyhow.” Be sure to fully stand up on all 60 reps.
Post time and Rx to comments.