Fitness: 3×5 Across
Should be getting a bit heavier but you still get all 15 reps.
Performance: 2×5, 1xMax Reps <10
Add 2.5-5lbs from last week. The lower your reps get on the rep out, the less aggressive of a jump you should take.
Post loads to comments.
Bench Press e4/6
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AMRAP: 2 minutes
Double Unders
Rest 1 minute
AMRAP: 2 minutes
DB Hang Power Clean
Rx 45% bodyweight
Rest 1 minute
AMRAP: 2 minutes
Toes to Bar
Substitute v-ups or sit-ups for toes to bars.
Post reps per movement to comments.
Ben and Linda during Fight Gone Bad 2013
Holiday Schedule at CFSBK
Tuesday the 31st (New Years Eve): No 7:30 or 8:30pm Classes. Otherwise normal schedule
Wednesday the 1st (New Years Day): No 6a,7a,8a or 10a Classes. We’ll still have a noon class PLUS an extra 1pm Group class and then a normal evening schedule.
January CSA Pickup is Wed. Jan. 8!
Due to New Year’s Day falling on the first Wednesday of the month, the January pickup will be on the 8th from 6-8:30. Please remember to bring a bag. Questions? Email Michele at mignyc (at) gmail dot com.
New Post on Inside the Affiliate
Coach DO has a new blog entry on Inside the Affiliate about leveled programming. Thanks again to everyoe who emailed us testimonials. ITA is a free, open source blog for the CrossFit community dedicated to sharing what we’ve learned running an affiliate for six years. If you like it, please share it with your CrossFit friends on Facebook and help spread the word!
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What was your favorite …
Movie you saw
Place you went
Person you met
Thing you started doing
… in 2013?