Rest Day
Flashback Friday: On March 13th, 2013, CFSBK hosted Lindsey Valenzuela and Annie Thorisdottir for the live annoucement of Open Workout 13.2. Hear that excitment in the crowd? See the camaraderie...
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Muscle-Ups | Open Workout 13.2
Muscle-Ups PerformanceEvery Minute on the Minute for 12 Minutes:1-5 Muscle-UpsChoose a rep scheme that challenges you but allows for no misses. The goal is to do these unbroken. Spend no more than 15...
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Squat | WOD 2.21.2016
Back Squat Performance 75% x 5 85% x 3 90-95% x 1 85% x 3 75% x 5 If you're feeling good then hit 95%. If not then back off a bit and hit 90%. Fitness 5x5 Warm up to a medium heavy load for 5 sets of 5...
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Snatch | WOD 2.22.16
Power Snatch + Hang Snatch Complex 1-1-1-1-1Work up to max for the day in 5 attempts. Post loads to comments.__________________ For Time: 50 Double Unders 15 Thrusters 95/65 40 Double Unders 12...
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Rest Day
"What Deadlifts with two legs in the morning, four legs in the afternoon, and is swole all day long?" It's the Traveling Foxes, of course! Legend has it that the Sphinx forgot its famous riddle when...
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Deadlift | "Cindy"
Deadlift 3-3-3-3-3 Work up to a max triple for the day. No failing, no loss of position. Touch-and-Go is permitted. Post loads to comments.__________________ "Cindy" AMRAP 20 Minutes:5 Pull-Ups 10...
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Power Clean and Power Jerk | WOD 2.25.16
Power Clean and Power Jerk Take 10 minutes to warm up to a bit beyond your work weight for the metcon. Post loads to comments. __________________ Metcon AÂ 15-12-9 Reps for Time: Power Clean 155/105...
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Rest Day
Some partner shoulder prep before an overhead workout. This stretch is great because it uses your body weight to load up your shoulders while your partner helps with thoracic extension This Week at...
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Open Workout 16.1
Open Workout 16.1 AMRAP 20 Minutes:25-ft. Overhead Walking Lunge 95/658 Bar Facing Burpees25-ft. Overhead Walking Lunge 95/658 Chest-to-Bar Pull-UpsThis workout begins with the barbell resting on the...
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Thruster | Partner WOD 2.28.16
Thruster 3-3-3-3-3 Work up a max triple for the day. Thrusters come out of the rack. No re-bend of the knee. Post loads to comments.__________________ In teams of 3, with one partner working at a time,...
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Snatch | WOD 2.29.16
Snatch Every Minute on the Minute for 5 Minutes: 1 Muscle Snatch Start at about 50% and work up. Followed immediately by... Every Minute on the Minute for 5 Minutes: 1 Mid-Hang Snatch Add weight to...
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Rest Day
Coach David presenting black hoodies to Coaches KHarpz, JB, and Janelle at this year's Community Potluck Team Captains: Don't forget to submit your Open Intramural team score to the spreadsheet by 12pm...
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Squat | WOD 3.2.16
Squat PerformanceEvery Minute on the Minute for 7 Minutes:1 Paused Back Squat Warm up to 80-85% and perform 7 paused singles. Pause for a 2 count at rock bottom. Focus on staying active at the bottom...
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Clean | WOD 3.3.16
High Hang Clean 1-1-1-1-1 Start at about 60%. Work up to a max for the day. Focus on an aggressive second pull (knees and hips extend, come up onto toes, shrug) and immediately pulling yourself under...
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Rest Day
These CrossFit Kids are ready for the weekend This Week at CFSBK in Review A whole lot happened at the gym this week, and a whole lot more is happening this weekend. You know what we have to do, right?...
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WOD 3.5.2016
3 Partner Chipper1/3 Mile Run40 Dumbbell Power Snatches40 Wall Ball Shots 20lb,10'/14lb,9'40 Burpee Box Jumps1/3 Mile RunAt the call of "3-2-1 Go" the first athlete will start off on the run, when they...
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Open Workout 16.2
Open Workout 16.2 Within 4 Minutes: 25 Toes-to-Bars 50 Double-Unders 15 Squat Cleans 135/85 Within 8 Minutes: 25 Toes-to-Bars 50 Double-Unders 13 Squat Cleans 185/115 Within 12 Minutes: 25 Toes-to-Bars...
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Jerk | WOD 3.7.2016
Rack Jerk 5-5-3-3-1-1-1Work up to a max single for the day. Press-outs are missed lifts. _______________ 5 Rounds for Time: 30 OH Kettlebell Swings 53/35 20 Box Jumps 24/20 Post time and Rx to...
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Rest Day
Stella Z. after PRing her final Deadlift of Iron Maidens at 300lbs. Photo sets from Asta F. and Thomas H. are now up on Flickr. And here are the results in case you missed them! | Photo by Thomas H....
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WOD 3.9.16
Burpees + Deadlift Every 4 Minutes for 5 total sets:8 Burpees + 8 Deadlifts Perform the Burpees as fast as you can and work up to a max set of 8 Touch-and-Go Deadlifts. Maintain a neutral spine. The...
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