5 Rounds or 16 Minutes:
5-10 Box Piked Handstand Push-Ups or :20 Piked Hold on box
8e Reverse Lunges with Dumbbells or Kettlebells held at side
This can be done on knees or feet. same points of performance for hand and head placement for handstand push-ups. Review piked handstand push-ups here.
Every Minute on the Minute, 16 Minutes:
Even: 4-8 Strict Handstand Push-Ups (1 or 2 AbMats OK)
Odd: 4-8 Pistols, Alternating Legs
Post work to comments.
For Time, 21-15-9:
Wall Balls 20/10, 14/9
Post time and Rx to comments.
- Don't forget to complete all the necessary steps to get started with the 2016 Look Feel Perform Better Challenge by tomorrow! Get all the details here, or by clicking on the black widget in the upper right corner of the blog.
On Garage Gyms and Missing CFSBK: A Note From Former Member Jake B.
A few weeks ago, former CFSBK-er Jake B., who now lives in Philadelphia, emailed Coach David to see if he had any leftover mats from when we expanded to 608. He needed the mats because he happened to have built himself a mini CrossFit box—in his garage! His gym is equipped with two Rogue racks, a wide selection of kettlebells, 25' climbing rope, sandbags, 600lbs in plates, an erg, a heavy bag, gymnastics rings, jump ropes, bands, a wall timer, smash balls, wall balls, and a treadmill. He says the gym is inspired by CFSBK, and that he’s not sure he would have built it if not for his time here. Here’s an edited excerpt from one of his emails to David, from after he completed the gym…
“Well, I have finally finished the garage and second floor gym and wanted to send you some photos of the end result. CFSBK was the primary reason I decided to spend an exorbitant amount of money to put a gym on the second floor of my garage. My wife and I have been using it five to six days a week, following your programming. My wife is an unofficial member of CFSBK and has been doing all the workouts. I love the balance and progression of the programming and despite perusing many other programming cycles, CFSBK still has a solid place in my heart.
I can't thank you and all the staff there enough for the great experience I had working out there for almost a year. I cherished my 7am workout class with all the great personalities. James, whom defected to the 6am class (probably because I moved away), Henry who I convinced to eat prior to showing up, Kristin (Cage) who undoubtedly runs the best Pilates class I never attended, Stella who always has something of great intellectualism to add to the workout, Austin, who was usually hungover like myself, Sarah, my favorite front desk girl and former Lululemon employee, and the many others I am missing. They all made my mornings and my time in Brooklyn memorable.
Thanks again for creating a great culture at CFSBK and giving me a wonderful CrossFit experience. From my experience in the Marine Corps, I didn't think I could get into a group fitness type thing and discounted CrossFit. Yes, I was wrong. Anytime my former 7am classmates are in Philly and need a free workout let me know or just some Philly knowledge and drink on me, shoot me a message!”
You can reach Jake at evergreenxt [at] gmail.com if you do find yourself in the area and want to hit him up!
Vegetables Likely to Take More of Your Plate in 2016 NPR
The 7 Hidden Benefits of Dating a Motorcycle Rider The BikeBandit Blog
What pieces of equipment would be in your dream garage gym?