Clik here to view.
WOD 9.11.13
"Fitness"15-12-9-6-3 reps for time of:Thruster, 115/75Box Jump 24"/20"Kipping or Jumping Pull-Ups"Performance"15-12-9-6-3 reps for time of:Thrusters, 155/105Box Jumps, 30"/24"C2B Pull-UpsThere is a 15...
View ArticleClik here to view.
Snatch Complex
Fitness: Hang Snatch Pull + Hang Power SnatchPerformance: Snatch Deadlift (with a pause at the knee) + Touch and Go Squat SnatchTake 15 minutes to work up to a moderately heavy load on today's...
View ArticleClik here to view.
Rest Day
Jude Gets her Barefoot Squat On Don't forget to get your Yoga on today with Whitney H at 9:15am! CFSBK Casting Call Hi everyone, I (David) am working on a new blog about running a CrossFit affiliate....
View ArticleClik here to view.
WOD 9.14.13
FitnessFor Time:Run 800m then, 3 rounds of: 30 Kettlebell Swings 53/35 15 True Push-Ups or Ring Push-Ups then, Run 400m Performance For Time: Run 800m then, 3 rounds of: 30 Kettlebell Swings, 72/53 5...
View ArticleCleans On The Minute
FitnessEMOTM for 10 minutesClean Deadlift + Hang Power Clean + Front Squat (1+1+1) PerformanceEMOTM for 10 minutes2 Squat Cleans___________________________ Front Squat Fitness: 3x5 AcrossAdd 5lbs to...
View ArticleClik here to view.
Inversion Strength
Part A:Work kick-ups to a partner and learn how to spot handstands.Part B:Fitness: 5x5 Piked Handstand Push-Ups on Box or 5x3 heavy triple DB PressPerformance: Complete 30, 40 or 50 Handstand Push-Ups...
View ArticleClik here to view.
Rest Day
CFSBK Warriors Post Civilian Military Combine 9/15/13: CFSBK Fighting Tacos 1, WeWork FC 3 Here's the recap for the first game of CFSBK's Soccer team, "The Fighting Tacos"In their first action of the...
View ArticleClik here to view.
WOD 9/17/13
5 Rounds for time of:270m Run5 Deadlifts, 315/205Post time and Rx to comments. Yuni C recently moved to the New York from South Korea. Please welcome her! News and Notes CFSBK's own Cristina G works...
View ArticleClik here to view.
Snatch Complex
Fitness: Hang Power Snatch Pull + Overhead SquatPerformance: Snatch + Overhead SquatTake 15 minutes to work up to a moderately heavy load on today's complexes. Emphasize control and stability on the...
View ArticleClik here to view.
Rest Day
Athlete Of the Month - Dr. Mike Cutaia This month brings us a first...it marks the first time we’ve selected an AOM from outside the “gen-pop”. Michael Cutaia, aka “Dr Mike”, has been with us for...
View ArticleClik here to view.
WOD 9.20.13
5 Intervals of:50 Double Unders20 Wall Ball Shots, 20lb,10' / 14lb,9'Rest about 1:1 ratio or work with a partner and alternate rounds. Go all out on your work intervals.Post time for each round to...
View ArticleClik here to view.
Clean Complex
FitnessEMOTM for 10 minutesClean Deadlift + Hang Power Clean + Front Squat (1+1+1) PerformanceEMOTM for 10 minutes2 Squat Cleans___________________________ Front Squat Fitness: 3x5 AcrossAdd 5lbs to...
View ArticleClik here to view.
Inversion Strength
Part A:Work kick-ups to a partner and learn how to spot handstands.Part B:Fitness: 5x5 Piked Handstand Push-Ups on Box or 5x3 heavy triple DB PressPerformance: Complete 30, 40 or 50 Handstand Push-Ups...
View ArticleClik here to view.
Rest Day
Coach DO and Adrian Bozman do a Power Clean/Ring Dip/Pull-Up WOD at Open Gym Happy Birthday Coach McDowell and Happy Belated Birthday, Coach RO Thoughts on a Bombed Meet By Brandon Renert As a...
View ArticleClik here to view.
WOD 9.25.13
As many Rounds as possible in 12 minutes of:12 DeadliftS, 155/1059 Power Cleans, 155/1056 Shoulder to Overhead, 155/105Post rounds completed and Rx to comments.______________________Perform 100 Hollow...
View ArticleClik here to view.
Snatch
Fitness: 15 minutes to find a 1RM Hang Power Snatch. Pressing out is a no rep. Performance: 15 minutes to find a 1RM Snatch. Pressing out is a no rep. ____________________ High Bar Back Squat Fitness:...
View ArticleClik here to view.
Rest Day
Dont' forget about CFSBK Movie night tonight starting at 8:15! We'll be screening Conan The Barbarian Attention FGB Team Captains It's crunch time so make sure everyone on your team is registered on...
View ArticleClik here to view.
Rest Day
Jacque's recent backpacking trip to the Wind Rivers in Wyoming There are only two slots left for Ken's Gymnastics class starting this weekend. For more information check out the event page....
View ArticleClik here to view.
Snatch Complex
Fitness: High Hang Power Snatch + Below The Knee Power Snatch + OHSPerformance: Below The Knee Snatch _______________________ Back Squat Fitness: 3x5 Acrossadd 2.5-5lbs from last week's...
View ArticleClik here to view.
WOD 11.10.13
5 Rounds, each for reps of:In 3 minutes, row 350 meters for time, then perform max reps:Squat Clean Thruster 165/110*Rest 3 minutes between rounds Jerks are no-reps. Must be one motion out of the...
View Article