Monday
Jan262009

Front Squat

1-1-1-1-1

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Accessory Work
Mid Hang Muscle Snatch practice
Hip & Shoulder Stretching Circuit

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Robb helps Margie with her Pull-Ups

Happy Birthday, Juliana!!

CrossFit Level 1 Certification at CFSBK
Dutch Lowy Trainer Development Seminar at CFSBK

Look Around You: Germs

Saturday
Jan242009

Mid-Hang Power Clean

1-1-1-1-1

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Accessory Work

3 Rounds of the Following, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round. 

Post time for each of the three rounds to comment.

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Richard's O(verhead) Face

A Note of Thanks

I wanted to express my thanks to Jacinto, Jeremy and the entire CFSBK community for a wonderful week of training.  Thank you all for the hard work you have put in and the great energy you have brought with you every single day.  It has been a pleasure holding down the fort David, Margie and Gillian away....Ok, I'm really just happy no one got hurt. 

Friday
Jan232009

Press

3-3-3-3-3

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Accessory Work
4 sets of the following (NFT):
10 Weighted Sit-up
15 Russian Twists

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Wishing Jenna all the best on the NY Half-Marathon this weekend!  Go get 'em!

Rip reviews the Press Crossfit.com

Friday
Jan232009

Rest Day

February Foundations Cycle

Our February Foundations cycle is filling up quickly!  Interested participants have until February 1st to sign-up for the early registration fee of $200 (a $40 savings).  Space is limited so contact David ASAP to register.

Classes will meet twice weekly on Sundays at 1pm & Thursdays at 8pm for an hour & fifteen minutes on the following dates.

FEBRUARY 2/8, 2/12, 2/15, 2/20, 2/22, 2/26, 3/1, 3/5

Further information regarding the classes format and payment can be found here.  Private and semi-private Foundation classes are also available. 

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Congratulations to Grant & Cheyne pictured here after their wedding in December!!

Also Wishing Grant a Very Happy Birthday today!

Thursday
Jan222009

Front Squat

3-3-3-3-3

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Accessory Work
For time:
15 Handstand Push-ups
1 L Pull-ups
13 Handstand Push-ups
3 L Pull-ups
11 Handstand Push-ups
5 L Pull-ups
9 Handstand Push-ups
7 L Pull-ups
7 Handstand Push-ups
9 L Pull-ups
5 Handstand Push-ups
11 L Pull-ups
3 Handstand Push-ups
13 L Pull-ups
1 Handstand Push-up
15 L Pull-ups

Post time to comments. 

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David sets up in Tony Budding's garage gym. 

The Mic'd Instructor on the Front Squat Againfaster.com
End Range Deranged San Francisco Crossfit
Jeremy Asks, Rip Answers Strength Mill
Rip on Grip Crossfit.com

Wednesday
Jan212009

Mid-Hang Power Clean

3-3-3-3-3

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Accessory Work
3 Sets of 5 reps of:
Mid-Hang Clean High Pulls

3 sets of 5 reps of:
Tall Cleans from the Mid-Hang

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Nicole proving you're never too old for Crossfit.
Happy Birthday Nicole!! 

Gymnastic Cert Goodness featuring Gillian Crossfit.com
The Clean High Pull Performancemenu.com

Monday
Jan192009

Press

5-5-5-5-5

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Accessory Work
Max Rounds in 15 minutes of:
6 Ring Dips
8 Pull-ups
10 Wall Ball Shots (20/14)

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Adam locks it out

Gillian's On the Road to the 2009 Games Crossfit.com
In case anyone forgot: Crossfit Push-up Standards Crossfit.com