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The Black Box (Manhattan) will be closed for classes this weekend (Feb. 27th & 28th).

We will be hosting CrossFit Mobility and Recovery Certifications. (Details on why we're hosting these certifications can be found here.)

If you are interested in doing the Saturday WOD at Black Box Brooklyn and/or doing a Rest Day WOD on Sunday, please post to comments, so we can decide whether to add extra classes in Brooklyn. Thanks.

In Brooklyn (Upon completion, includes 2 free weeks of classes at either location.)
#20 Mon/Wed @ 8pm, starts March 8

#21 Mon/Wed @ 8pm, starts March 29

Friday 100226

Overhead squat 1-1-1-1-1 reps
Front squat 1-1-1-1-1 reps
Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

Post loads to comments.

Compare to 080615.

CFBK Strength Preference: CF Football

21, 15, 9 reps of:
Bent Over Rows
Strict Chin Ups
*Bent Over Rows use a weight 20 lbs heavier than you used for bench yesterday.
*Scale as needed
Post times and loads to comments.



75#, 80#, 90#, 100# (PR), 105# (F)


115#, 135#, 145#, 155#, 165#


185#, 195# (F), 195#, 205 (F), 185

Awhile ago there was talk of the new Brooklyn location opening up on March 1st. Is that still the case?

Our lawyers aren't going to make March 1st deadline but we're down
to the home stretch.

yo CAIN can you shoot me an email?

brett . tom @ gmail . com



Avoided OHS due to wrists.
FS-95, 125, 175, 185, 205PR
BS-205, 215, 235, 255PR, 275PR

Power Clean triples
205, 215, 225, 235, 245(1,f,f), 225(1,1,f) fatigue setting in here

11:22 with 205 for bent over rows

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swod: pc x3

dwod: 13:29 @205#


Didn't quite follow the HQ protocol...

OHS(quintuples): 20kg-25kg-30kg-35kg-40kgx7
FS: 95kg across
BS: 115kg across

FS and BS were roughly 90% of 1RM, OHS was mainly practice.

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