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Rest Day
Underneath The Hoodie: Robert McDowell Myers By Kate Reece Vital StatsHeight: 6’1’’Weight: 200 lbsDOB: September 24, 1979Born and raised: Roanoke, VAPlace of higher learning: (mostly) Radford...
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Clean and Jerk
In 15 Minutes, work up to a heavy single of:Fitness: Power Clean + FSQ + Split JerkPerformance: Clean & Jerk___________________ Front Squat Fitness:3x3 AcrossAdd 5lbs from last weeks front...
View ArticleWOD 1.12.13
As Many Rounds as Possible in 15 minutes or:20 Deadlifts 155/10515 Burpees10 Toes to BarPost rounds completed and Rx to comments. Tough Titsday Powerlifting Meet Today at 2:30pm!!!! The TTD...
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Bench Press
Fitness: 5 Rep Max Try and beat your 3x5 weight by 5-15 poundsPerformance: 75%x580%x3 85%x290%x195%x1100%x1100% + if still moving wellUse this 1RM calculator to figure out your numbers, round to the...
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Rest Day
Mare L pulls 270lbs at the Tough Titsday Powerlifting MeetCheck out Bekka P's shots from TTD on our Flickr page Events on Events on Events! We recently hired superstar CFSBKer Mare Lai to help plan and...
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Snatch
15 minutes to work up to a heavy single of:Fitness:Â Power Snatch + Overhead SquatPerformance: Snatch________________ Back Squat Fitness: 5RMTry to beat your previous exposure by 5-15lbsPerformance:...
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WOD 1.16.14
5 Rounds for Time of:Fitness20 Wall Ball shots40 Double Unders (sub 20 calorie row or 20 slam ball for doubles)10 Pull-Ups or jumping pull-upsPerformance20 Wall Ball shots 20lb,14'/14lb,9'40 Double...
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Rest Day
Joey gets down with Front Squats The Paleo Potluck is tomorrow at 7pm! There will be food, drinks, fun and a Bouncy castle for the kids! If you register for the CrossFit Open, you can pick your...
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Clean and Jerk
In 15 Minutes, work up to a heavy single of:Fitness: Power Clean + FSQ + Split JerkPerformance: Clean & Jerk___________________ Front Squat Fitness: Find a 3RMTry to add 5-15lbs from your heaviest...
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WOD 1.19.14
For Time:400m Run40 Toes to Bars40 Box Jumps 24"/20"40 Kettlebell Swings 32kg/20kg40 Burpees400m RowThere is a 20 minute cap on this workout.Post time and Rx to comments.Happy Birthday to Ben W! Here's...
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WOD 1.20.14
5 Rounds for load and time of:5 reps Bench Press, followed immediately by250m RowRest as needed between sets. Perform a heavy 5 rep set on the bench press for load, then move quickly to the erg for a...
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A Day in the Life of Samantha Briggs We've got about 20 people RSVP'd for this Friday's Ice skating event at Prospect Park. Get stoked! There are 58 people signed up for the 2014 CrossFit Open. That...
View ArticleOpen WOD 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:75/45 pound Snatch, 30 reps135/75 pound Snatch, 30 reps165/100 pound Snatch, 30 reps210/120 pound Snatch, as many...
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WOD 1.23.14
Performance:30 Muscle-Ups for time.15min time cap.Fitness:5 Rounds For Time:15 Kettlebell Swings15 Burpees15 Toes To Bar or AbMat Sit UpsChoose the workout that will give you a better stimulus. If...
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Rest Day
Hope all is well back at CFSBK. I'm currently traveling through Central America and have made my way to the Mayan ruins in Copan, so I took some time to practice my inversion work you guys have taught...
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WOD 1.25.14
After warm-ups, take 12 Minutes to work up to a heavy single on the Clean and Jerk.Post best load to comments. "Grace" For Time:30 Clean and Jerks 135/95Post time and Rx to comments.Row 1000mPost time...
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"Barbara"
5 Rounds for time: 20 Pull-Ups 30 Push-Ups 40 Sit-Ups 50 Air Squats Rest exactly 3 minutes between rounds.As always, we'll offer volume and movement scaling options at the gym. Make every rep...
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Push Press
We'll be push pressing on Mondays in the upcoming cycle. Today we'll review the lift in detail and you'll have 12 minutes to work up to a heavy triple.Post loads to comments.3 Rounds NFT of:24...
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Rest Day
Congratulations to Bethany and Allan Erskine on the birth of their second child, Oscar Rigel ErskineBorn at 6:14pm on January 24, 2014 (24 hours after mom's last crush week WOD)8 pounds 4 oz, 19 inches...
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Low Bar Back Squat
Work up to a heavy-ish single on the LBBS. No failing, no bailing. We'll use this number for percentage work in the upcoming cycle. If you're brand spanking new to squatting, work up to a medium 8...
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