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Christmas WOD 2012!
As Many Rounds As Possible In 20 minutes of:12 Push Press 115/75#25 Russian KB Swings 72/53#12 Box Jumps 30/24"Post rounds and Rx to comments. Happy Holidays! Today's Schedule We'll be running the...
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High Bar Back Squat
Take 18 minutes to work up to a heavy 5Post loads to comments.Every Minute, On The Minute, For 16 Minutes:Even - 5 Unbroken Hang Power Cleans 135/95Odd - 10 Ring RowsPost Rx and experience to...
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Rowing Interval "Nancy"
Perform 5 Rounds For Time of:400m Row15 Overhead Squats 95/65Work with a partner alternating each round until you both complete 5 rounds.Post total time, Rx and partner to comments. Laura M feels the...
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Rest Day
Coach Nick or "Quadzilla" Strategies for Movement Development: The Olympic Lifts, Part 1 The quick lifts are notorious for their perceived complexity and many athletes struggle developing capacity in...
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Low Bar Back Squat
Work up to a heavy 10 rep setPost loads to comments.____________For Time:20 Burpees30 DB Hang Power Clean @45% BW20 Burpees30 KB Swings 72/5320 BurpeesPost time and Rx to comments. VER IST ZE...
View ArticleHeavy Thruster, Pull-Up Couplet
5 Rounds for load and reps:5 Thrusters, heavy:20 seconds AMRAP Pull-UpsPerform 5 unbroken Thrusters then move immediately to the pull-up bar and perform as many pull-ups as possible in :20 seconds....
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Sumo Deadlift
Take 15 minutes to work up to a heavy double on the Sumo DeadliftPost loads to comments. Look, Feel and Perform Better Capacity Test In 7 MinutesRow 1000/850mThen in the remaining time perform as many...
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Rest Day
Welcome to 2013! CFSBK will not be running AM classes (6a,7a,8a) today but we're back on schedule at 12pm and then we've switched to our new Monday-Thursday Evening schdedule of: 4:30, 5:30, 6:30,...
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Front Squat
Fitness: 3x5 Work Sets AcrossToday is your first exposure for the next 6 weeks of front squatting. Leave some room to grow, bar speed should remain quick today.Performance: Work up to a heavy 5 rep set...
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Push Press
Fitness: 3x5 Work Sets AcrossToday is your first exposure for the next 6 weeks of Push Pressing. Leave some room to grow, bar speed should remain quick today.Performance: Work up to a heavy 5 rep set...
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Rest Day
Lauren B Gets HighReminder that tomorrow is our third ever Tough Titsday Powerlifting Meet, the more spectators the better! Rope Climb Clinic Want to relive the anxiety of 8th grade gym class? Maybe...
View ArticleLow Bar Back Squats
Fitness: Find your first 3x5 weight for the next 6 weeks of Linear progress.If you're new to strength training and want to learn about linear progressions, read this article.If you've been through a...
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Hang Power Snatch
After a thorough led review, spend 12 minutes working technique on the Hang Power Snatch. Focus on getting lots of quality reps in at moderate weight that attempting to go heavyPost loads to...
View ArticleSumo or Conventional Deadlift
Fitness: Find your first 3x5 weight for the next 6 weeks of Linear progress.Choose to pull from either a conventional or sumo stancePerformance: Work up to a heavy singleChoose from either conventional...
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Rest Day
Rest Day WOD:If you haven't already... fill out our 2013 Digital Waiver! A New Project Don't forget to mark your calendars for the CFSBK Community Paleo Potluck on January 19th. The RSVPs on the event...
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Front Squat
Fitness: 3x5 Work Sets AcrossAdd 5lbs from last week's exposure.Performance: Work up to a heavy 3 rep set on the Front SquatGo heavier than last week's heavy 5Post loads to comments.FSQ...
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Push Press
Fitness: 3x5 Work Sets AcrossAdd 5lbs to last weeks Push Presses.Performance: Work up to a heavy 3 rep set on the Push PressTry and beat last week's heavy 5.Post loads to comments.PP...
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Rest Day
Haley G sets up to pull 205In case you havent already seen them, the full TTD results can be seen in this googledoc pdf. Scroll down past the long first page and see the breakdowns on pages 2 and 3....
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Low Bar Back Squats
Fitness: 3x5 AcrossAdd 2-5lbs from last week's exposure. If you werent here find your opener weight for this cycle. If you're new to strength training and want to learn about linear progressions, read...
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Snatch Complex
Fitness: 1 Hang High Pull + 1 Hang Power SnatchPerformance: 1 Hang Power Snatch + 1 Hang Snatch Post loads to comments.Snatch e2/6________________In teams of 3 Complete: Run 800 meters together then,75...
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