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Snatch | 4.12.15
Fitness: Snatch 3-3-3-3-3Work up to a medium-heavy triple. It's okay to bail and reset for each rep.Performance: Power Snatch + Hang Snatch + Overhead SquatWork up to a medium-heavy load on the...
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Press | WOD 4.13.15
Fitness: 3 x 5 Linear Progression Add 2.5-5 pounds to last week's exposure. Performance: 3 x 12Add about 5% to last week's exposure. Post loads to comments.e2/8_____________________ 5 Rounds For...
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Rest Day
We're pretty sure Eleanor is excited about all the new offerings for kids at CFSBK! Tuesday, 4/14: Pilates with KH is CANCELED tonight. CrossFit Kids Is Kicking Off on Monday, April 20th! CrossFit Kids...
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Squat | 4.15.15
Fitness: Front Squat 3 x 5 Linear Progression Add 5-10 pounds to last week's exposure.Performance: Back Squat 3 x 5, Volume DayAdd 5-10 pounds to last week's exposure. Post loads to...
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Clean and Jerk | 4.16.15
Fitness: EMOM 10 Minutes Clean and JerkUse 90% of last weeks triple. Performance: Clean Pull + Hang Clean + 2 JerksWork up to a heavy load on the complex. Post loads to...
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Regionals for the 2015 CrossFit Games begin in exactly one month! If you want to geek out about it, get more details here. Happy birthday, Yoshi S.! Wondering Where to Go This Weekend? We're hosting...
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Squat | 4.18.15
Fitness: Back Squat 3 x 5 Linear Progression Add 5-10 pounds to last week's exposure.Performance: Back Squat 5RM (Intensity Day) + Front Squat 5RMHeavier than Wednesday but light enough to not be a...
View ArticleSnatch | WOD 4.19.15
Fitness: 1 Snatch EMOM 10 MinutesUse 90% of your heavy triple from last weekPerformance: Snatch Pull + Hang Snatch + Snatch BalanceWork up to a medium load on the complex Post loads to...
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Press | 4.20.15
Fitness: 3 x 5 Linear Progression Add 2.5-5 pounds to last week's exposure. Performance: 3 x 8Add about 5% to last week's exposure. Should be at or near 70%. Post loads to...
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Rest Day
Coach Jeremy overseeing Jude's warm-ups during Strength Cycle on Friday Happy birthday, Evan M. and JBails!!! Catching Up With CFSBK Classifieds and Travel Gym Recommendations Coach Nick and his family...
View ArticleSquat | 4.22.15
Fitness: Front Squat 3 x 5 Linear Progression Add 5-10 pounds to last week's exposure.Performance: Back Squat 3 x 5, Volume DayAdd 5-10 pounds to last week's exposure. Post loads to...
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Clean and Jerk | WOD 4.23.15
Fitness: Minutes Clean and JerkPerform 5-7 reps at the no more than the heaviest weight you used last week. Focus on each rep feeling exactly the same. If you miss 2 reps (or if they're just sloppy),...
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Rest Day
Can you squat your dog? Here's Front Desk superstar Jaclyn K. squatting London! MORE LOST AND FOUND! Grab your gear by 5/7 or we're giving it away. The Fish CSA is a GO! In June, we will launch a...
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Squat | 4.25.15
Fitness: Back Squat 3 x 5 Linear Progression Add 5-10 pounds to last week's exposure.Performance: Back Squat 5RM (Intensity Day) + Front Squat 5RMHeavier than Wednesday but still light enough to not be...
View ArticleSnatch | 4.26.15
Fitness and PerformanceHalting Snatch Deadlift + Hip Snatch: 1-1-1-1-1Work up to a challenging load. 3 second pause at the hip, then snatch directly from the hip. If you have time before class, check...
View ArticlePress | WOD 4.27.15
Fitness: 3 x 5 Linear Progression Add 2.5-5 pounds to last week's exposure. Performance: 3 x 8Add about 5% to last week's exposure. Should be at or near 75%. Post loads to...
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Rest Day
April Athlete of the Month: Jay Reingold By Chris Fox It seems that April showers bring Jay Flowers… (let’s see if that name sticks over Jay-Star?). This fella has been with us a while and has...
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Squat | 4.29.15
Fitness: Front Squat 3 x 5 Linear Progression Add 5-10 pounds to last week's exposure.Performance: Back Squat 3 x 5, Volume DayAdd 5-10 pounds to last week's exposure. Post loads to...
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Snatch | 4.30.15
Fitness: Halting Clean + Hang Clean Pull + Hang Clean + JerkWork up to a challenging load on the complex. Performance: Halting Clean Deadlift + Hang Clean Pull + Hang Clean + JerkWork up to a heavy...
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Rest Day
At the bottom of your ring row, make sure to keep your lats engaged and imagine keeping your shoulders down and back. Never sink or sag into the bottom! ATTENTION OPEN GYM JUNKIES: OG on Fridays is...
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