Clean Complex
Every 2:00 x 6 Reps:
Power Clean + Hang Clean + 3 Front Squats + Jerk
Build to a medium-heavy but perfect load.
Post loads to comments.
Exposure 1 of 8
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For Time:
40 Deadlifts 95/65
30/21 Calorie Row or 21/15 Calorie Bike
20 Thrusters 95/65
The barbell should be light for you and unbroken on the fast end. Prioritize intensity over load.
Post time and Rx to comments.
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Open Intramural Team Competition: Final Results!
Coach Brett, Coach Keith, and returning champion Coach David are here to bring you another edition of the CFSBK Update Show. For the 5th and final time in this Open, they bring you team and individual highlights. Be sure to watch to the end for the blooper reel!
Current Ranking – Team – Overall Average
1. Jacked in Black: 25.16
2. Code Red: 27.43
3. Bar Muscle Pups: 28.26
4. Blubonic Plague: 28.59
5. Reasonably Okay Hulks: 29.14
You can see the full points breakdown here. Congrats to everyone who took part in this year’s competition.
FRIDAY NIGHT GROUP CLASS STARTS TONIGHT!
Starting today we will be offering 5:30pm and 6:30pm CrossFit group class on Friday nights. We listened to your feedback, and this is one of the steps we are taking to better serve the CFSBK community and, most importantly, help you get your fitness on whenever you want.
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Yesterday’s Results Board: Back Squat | Dumbbell Lunges, Chest-to-Bar Pull-Ups
The Only Metric of Success That Really Matters Is The One We Ignore Quartz
How Treadmill Running Differs from Outdoor Running Outside