Christmas in Brooklyn again!

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Sorry for lack-of-post yesterday, got caught up in dealing with NEW EQUIPMENT (yay!)
for both Brooklyn & Manhattan and doing some measuring at the new space; more details on that soon. Come down to the Box to see all the nice new stuff.

Thursday 100204
Rest Day.


Complete as many rounds as possible in 20 minutes:
15 knees to elbows
5 kettlebell overhead squat and press (left and right)

Post number of rounds to comments.

CFBK Strength Preference: CF Football
Complete the following:

Tabata Sledgehammer Strikes
Rest 1 minute
Tabata Knees To Elbows
Rest 1 minute
Tabata Sledgehammer Strikes

*Description of Tabata Intervals

*Alternate left and right side swings after each interval.
*Use between a 12 -20 lbs sledgehammer.
*The round with the smallest amount completed is your score.

Post the total of 3 scores to comments.


brooklyn team update
correct me if I'm wrong, or forgot someone

nicole maybe
(we need more...)

brett maybe
mike k
kev p maybe
jeff (injured)
luke f
dave a
mike n (injured)

we can only send one team from CFBK
so clearly we have to pare this down
and try to create the best/most balanced team

I think the team looks pretty $
we could use some plus runners in there though

I volunteered also. Certainly not as strong as most of those folks, yet. But I am a pretty good runner.

BK is better represented by someone other than me, especially based on that list. If there's going to be practice sessions, I'd like to come out for those.


nicole maybe
(we need more...)

brett maybe
mike k
kev p maybe
jeff (injured)
luke f
dave a
mike n (injured)

I'll have an announcement regarding a meeting for potential team members soon. We're getting some equipment today in the form of new bands, including some red "tweeners".

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5x5 bench press @ 225
10,9,8,7,6,5,4,3,2,1 of:
Front Squats 135lb
2 pood KB Swings
Knees to Elbows

10:12 rx'd

Loving the new toys in BK!

CFFB - 87,36,110

5x3 Split Jerks working on not pressing any reps out
Fatigued on the last set, otherwise form felt good.

CFFB (went by lowest reps per round)

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