BLACK BOX WOD:
24 rounds of 20 seconds of work followed by 10 seconds of rest. Alternate amongst front squats (95#, 65#, or 45#), kettlebell swings (24kg men / 16 kg women), and burpees. Record the total number of front squats, swings, and burpees.
Post scores to comments.
TODAY’S SCHEDULE of MAKE-UPS:
There is no longer a 10am free beginners’ class on Sundays
11am: 20 Minute AMRAP: 5 Thrusters, 7 HP Cleans, 10 SDHP’s or Black Box WOD
noon: “Nicole” or Black Box WOD
1pm: One-Arm Lifts and Runs or Black Box WOD
That great old feeling
The Byers Guide to Eating Dirty (Part 1), (Part 2)
Rest and recovery: the yin and yang of fitness
Creating a frame for shoulder stability
Burger truck in midtown
Birthday boy Josh R. is always crossfitting, even at the pool. Happy birthday, Josh!