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Rest Day
Blair B. mid-pull | Photo by Bekka P. All Things Animals at CFSBK 1. For The Love Of Dog Biscuits. CFSBKer Brent A.’s fiancé Jane Seymour works for the non-profit animal charity Friends of Animals and...
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Back Squat | WOD 12.2.15
Back Squat 1-1-1 Work up to a max effort single. Hip crease must clearly pass below the top of the knee cap before at the bottom of the squat. Feet must stay flat for the duration of the lift. Not...
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Clean and Jerk | WOD 12.3.15
Clean and Jerk 1-1-1-1-1 5 attempts at a max for the day. Consider opening up at at around 85% and going up from there. No press outs. If you're newer to the lift and the load used is more limited by...
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Rest Day
Attention Dog Lovers! Want a calendar of all your favorite CFSBK pooches? Bree is putting together the annual CFSBK Dog Calendar for 2016 and is considering ordering extra copies as a fundraiser for...
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Front Squat | WOD 12.5.15
Front Squat 1-1-1 Work up to a max effort single. Hip crease must clearly pass below the top of the knee cap before at the bottom of the squat. Feet must stay flat for the duration of the lift. Not...
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Snatch | WOD 12.6.15
Snatch 1-1-1-1-1 5 attempts at a max for the day. Consider opening up at at around 85% and going up from there. No press outs. If you're newer to the lift and the load used is more limited by technique...
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"Diane"
"Diane" 21-15-9 Reps For Time:Deadlifts 225/155Handstand Push-Ups Scale the load on the deadlift so that you can perform at least 10 reps unbroken, or around 70% of your 1RM. Kipping is allowed on the...
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Rest Day
Miss Bliss, having way too much fun at FGB | Photo by Thomas H. SCHEDULE UPDATES: Active Recovery is CANCELLED this weekend, on both Saturday and Sunday. Stella Z. wrote a sweet little ditty ode to...
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Crush Week WOD 12.9.15
Rack Thruster 1-1-1 Work up to a heavy single thruster from a rack. Post loads to comments._____________________ AMRAP 21 Minutes:21 Calorie Row 18 Box Jumps 24/20" 15 Kettlebell Swings 72/53 Post...
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"Hollyman"
Power Clean Warm up to slightly above work weight. Post loads to comments._____________________ "Hollyman" 30 Rounds for Time:5 Wall Balls 20/10, 14/9 3 Handstand Push-Ups 1 Power Clean 225/155 Today's...
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Rest Day
Ben L., demoing the appropriate attitude to display mid-WOD | Photo by Thomas H. Don't miss CFSBK's Star Wars movie marathon TOMORROW, starting at 3pm. Come dressed as your favorite character and bring...
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Open Workout 13.5
Rack Push Jerk 1-1-1 Take 12 minutes to work up to a heavy single push jerk from a rack. Post loads to comments._____________________ (Modified) Open Workout 13.5 AMRAP 12 Minutes:15 Thrusters 100/65...
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Open Workout 13.1
Open Workout 13.1 AMRAP 17 minutes:40 Burpees 30 Snatches, 75 / 45 lbs 30 Burpees30 Snatches, 135 / 75 lbs 20 Burpees30 Snatches, 165 / 100 lbs 10 burpeesMax rep Snatches, 210 / 120 lbs Proceed through...
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WOD 12.14.15
3 Rounds:12 Squats10 Ring Rows8 Push-ups 4 Rounds:3 Handstand Kick-Ups or 1 wall walk20 Hollow Rocks 5 Rounds:5-10 Strict Handstand Push-Ups 8e Reverse Lunges with Dumbbells or Kettlebells held at...
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Rest Day
Eduardo, with another gem in our series of Best Faces You Guys Made at Fight Gone Bad! | Photo by Thomas H. Want to try something other than group class today? Check out Active Recovery at 6:30pm,...
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Squat | WOD 12.16.15
Back Squat/Front Squat PerformanceHeavy: Back Squat 80% x 1 x 2, Front Squat 80% x 1 x 2 Back Squat first then move directly into Front Squat. On heavy days (like today), hit the required reps and...
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Overhead Squat | WOD 12.17.15
Paused Overhead Squat 2-2-2-2-2Work up to a heavy double, holding the bottom for a 2-count each rep. Post loads to comments._____________________ A: Jump Rope PracticeFitness: 10 minutes working on...
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Rest Day
Three generations of Reingolds are part of the CFSBK community! THERE IS SO MUCH STUFF IN LOST AND FOUND. Seriously, we're confused. Are you leaving the gym to join a nudist colony? Pick up your...
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Squat | WOD 12.19.15
Back Squat/Front Squat PerformanceHeavy: Back Squat 50%x 8-12 x 2, Front Squat 50% x 8-12 x 2 This is 50% of a 1RM so should be light enough for you to make 12 reps on all 4 sets today. FitnessBack...
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Clean | WOD 12.20.15
Clean Performance15 minutes, Every Minute on the Minute: 1-2 Kipping Muscle-Ups3 Hang Power Cleans 135/95 Fitness 15 minutes, Every Minute on the Minute: 3 Deadlifts + 2 Hang Power Cleans + 1 Jerk (as...
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