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Back Squat
Fitness: 3x5 AcrossPerformance: 5/3/1 1 week75%x5, 85%x3, 95%x1+or 70%x3x3 if you've already hit your one week.Post loads to comments.e6/12 __________________3 Rounds for time of:400m Run12 Dumbbell...
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Deadlift
Fitness: 1x5 acrossGet stoked to lift some heavy weight.Performance: 5/3/1 "1 week"75%x5, 85%x3, 95%x1+Post loads to comments.e3/6___________________For Time:Run 550 meters40 Kettlebell Swings,...
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Bench Press
Fitness: 3x5 acrossShould be a little bit of a fight but plan to hit all 15 reps today. Time your total bench pressing time so that you get your longest rest before your last set. Don't doddle through...
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Rest Day
Congratulations to our overall winner, Lauren Howe!Back Squat: 250lbsBench Press: 140lbsDeadlift: 260lbsTOTAL: 650lbs Colleen Meagher's Testimonial I've been so happy with my CrossFit experience. I...
View ArticleBack Squat
Fitness: 3x5 AcrossPerformance: 5/3/1 5 week65%x5, 75%x5, 85%x5+Post loads to comments.e7/12 __________________In teams of two, perform as many alternating rounds as possible in 12 minutes of:10...
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Snatch
Fitness: Hang Power Snatch + Overhead Squat + Hang Power SnatchPerformance: Hang Power Snatch + BTN Snatch Grip Push Press + Hang Squat SnatchAttempt to go a little heavier than last...
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Rest Day
Three panoramic views of an empty CFSBK(Thanks, Coach Melo!) Happy Birthday, Sarah H! Don't forget that tomorrow we're hosting the sold out "Doubles Or Nothing" clinics after evening classes. Got the...
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Back Squat
Fitness: 3x5 AcrossPerformance: 5/3/1 5 week65%x5, 75%x5, 85%x5+or 70%x3x3Consider doing paused squats to focus on positional strength.Post loads to comments.e8/12 __________________As Many Rounds As...
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Deadlifts
Fitness: 1x5 acrossGet stoked to lift some heavy weight.Performance: 5/3/1 "5 week"65%x5, 75%x5, 85%x5+Post loads to comments.e4/6___________________For Time:3 Rounds of:20 Thrusters 75/4550 Double...
View ArticleBench Press
Fitness: 3x5 acrossShould be a little bit of a fight but plan to hit all 15 reps today. Time your total bench pressing time so that you get your longest rest before your last set. Don't doddle through...
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Rest Day
Camilla working some Erg Sprints Want more CFSBK? Check out our Flickr, Facebook and Instagram pages! Gymnastics Ring Strength Series Live! Join guest Gymnastics Coach Ken H. as he takes you through 4...
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Back Squat
Fitness: 3x5 AcrossPerformance: 5/3/1 3 week70%x3, 80%x3, 90%x3+Post loads to comments.e9/12 __________________21-15-9 Reps For Time of:Kipping Pull-UpsBurpeesThere is a 7 minute cap. This should be a...
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Snatch Complex
Fitness: Hang Power Snatch + Overhead Squat Performance: Hang Power Snatch + Snatch Balance___________________ Press Fitness: 3x5 AcrossThis is probably getting tougher at this point. Consider smaller...
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Rest Day
Sam Briggs wins Row Events 1 and 2 with a 2000m time of 7:17 and 1/2 Marathon time of 1:27:47.9 So Close To a Pull-Up.. Are you "So Close" to a pull-up? Do you feel like it's within reach but has still...
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Back Squat
Fitness: 3x5 AcrossPerformance: 5/3/1 3 week70%x3, 80%x3, 90%x3+or 70%x3x3Post loads to comments.e10/12 __________________As Many Rounds As Possible in 7 minutes of:7 Dumbbell Hang Power Cleans 7...
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Deadlift
Fitness: 1x5 acrossPick things up and put them down.Performance: 5/3/1 "3 week"70%x3, 80%x3, 90%x3+Post loads to comments.e5/6___________________For Time:20 Front Squats, 155/10330 Box Jumps 24"/20"40...
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Bench Press
Fitness: 3x5 acrossPerform your last work sets for this cycle.Calculate how much more volume you've added to your work sets.Start by taking your first exposure weight and multiplying it by its sets and...
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Rest Day
Athletes Of The Month: Willie and Nancy! This month we have a real treat, our first multiple Athlete of the Month honor...the Dynamic Duo of Willie and Nancy Hernandez! They both were among the names...
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Back Squat
Fitness: 3x5 AcrossPerformance: 5/3/1 1 week75%x5, 85%x3, 95%x1+Post loads to comments.e11/12 __________________In 4 minutes, complete 3 Rounds for time of:7 Shoulder to Overhead 135/9514 Kipping...
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Snatch Complex
Fitness: Hang Power Snatch + Overhead Squat Performance: Hang Power Snatch + Snatch Balance___________________ Press Fitness: 3x5 AcrossThis is probably getting tougher at this point. Consider smaller...
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