It was a good weekend for CFSQ Athletes! Congratulations to Jon Burklow for conquering Mount Kilimanjaro on Friday (and nice shirt btw)!

And from The Arnold, here’s how Vanessa finished (8 for 9):

Squat: 270 – 2nd attempt (missed 281 on depth but stood it up)

Bench: 143 (matched PR)

Dead: 341 (bodyweight PR)

The first CrossFit Open workout will be announced in just 2 days. There’s still time to get signed up with CFSQ. Thanks to everyone that attended the workshop on Saturday. We saw some breakthroughs and introduced several new members to the Olympic snatch.

Warmup
Dynamic Athletic Movement

10 Pull-ups
20 Divebomber Push-ups
50 Kettlebell Swings

Strength
5×5*
Low Bar Squat

*after your warmup sets, use the same weight for all five work sets–choose wisely

Conditioning
Burpee Challenge:
100 reps AFAP (5:00 cap)
5 Minutes AMRAP (stop at 100)