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WOD 3.30.16
Row/Front Squat Every 5 minutes:In 3 minutes...20 Calorie Row 7 Front Squats, as heavy as possible Row the 20 calories hard and get right to the Front Squats. Work up to a max 7-rep Front Squat for the...
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Snatch | WOD 3.31.16
Snatch Every other minute on the minute for 15 minutes (8 total reps):1 Snatch Work up to a max for the day. Post loads to comments. _____________________ 5 Rounds for Time: 10 Push Press 95/65 10...
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Rest Day
Coach Fox congratulates Brad D. on finishing 16.2. And we congratulate everyone who competed in the Open! This Week at CFSBK in Review 1. Tomorrow's's 11am Active Recovery class is cancelled, but you...
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Muscle-Ups | WOD 4.2.16
Muscle-Up Work FitnessPerform 10-15 transitions on the low rings. Focus on achieving the correct positions throughout and not just getting from A to B. Watch these 2 short videos before coming to...
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Back Squat | WOD 4.3.16
Back Squat 10-10-10 Build up to a heavy 10 on the Back Squat. Use spotters, but the goal is no failing. Suggested starting weight is about 60% then go by feel from there. When heavy enough, on longer...
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Crush Week: 2014 Regionals Event #6
2014 Regionals Event #6 For Time:50 Calorie Row 50 Box Jump Overs 24/20 50 Wall Ball Shots 20/10, 14/9 50 Ring Dips 50 Wall Ball Shots 50 Box Jump Overs 50 Calorie Row Scaling OptionFor Time:30 Calorie...
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Rest Day
Evan H. rowing at Fight Gone Bad 2015. Read on to learn more about Evan! Are you on the list to get our newsletter? You can sign up using the widget to the right, just above the link to CrossFit...
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Crush Week: 2014 Regionals Event #3
2014 Regionals Event #3 Nasty Girls V23 Rounds for Time:50 One-Legged Squats (Pistols), Alternating 7 Muscle-Ups 10 Hang Power Cleans 175/115 or Nasty Girls3 Rounds for Time:50 Squats 7 Muscle Ups 10...
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Crush Week: 2011 Regionals Event #1
4 Rounds NFT 15 Erg Pulls5-10 Pull-Ups5 HSPU or 2-3 Wall Kick-Ups/Walk-UpsStart the HSPU with 3 AbMats and work your way down to the ground. Post work to comments._____________________ 2011 Regionals...
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Rest Day
Brad L. getting after "Nasty Girls" on Wednesday night. What has been the toughest Crush Week workout for you? This Week at CFSBK in Review 1. Tomorrow's 10am Yoga for Athletes class with Coach Whitney...
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Crush Week: WOD 4.8.16
Team WOD In teams of two (Male + Female), partners alternate full rounds to complete 10 rounds for time of: 12 Deadlifts 315/205 12 Box Jumps 30/24 Partner 1 completes 12 Deadlifts and 12 Box Jumps,...
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Crush Week: Bear Complex | WOD 4.10.16
Bear Complex Work up to a heavy load for one cycle through the Bear Complex:Power Clean + FSQ + Push Press + BSQ + BTN Push Press Jerks are acceptable for the shoulder-to-overhead portion of the...
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Ring Dips | WOD 4.11.16
Ring Dips (or Close DB Bench Press) PerformanceTempo Ring Dips (32X1):4 x 6-12 Strict, 1 x Max Reps Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Perform a full...
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Video of the Week: "The Story of Nuno Costa" is a short documentary about a top CrossFitter's journey to find meaning in movement Common Hands Farm CSA: Sign Up Today! Happy Spring! Getting fit and...
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Squat / Deadlift | WOD 4.12.16
Back Squat Performance3 x 12 Leave a rep or two in the tank. 12s will be programmed again next week, so these should not be max effort sets. Use full range of motion and control. Fitness3 x 5 Linear...
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Clean and Jerk | WOD 4.13.16
Paused Clean and Paused Jerk Performance 70% x 2 x 5 Fitness 5 x 2 Use a load that allows you to perform 5 technically sound doubles. Pause the clean at the knee with the weight back towards the heels....
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Rest Day
Jake L. considers the barbell | Photo by Thomas H. This week at CFSBK in Review 1. Results of the LFPB Challenge are soon to come. Stay tuned to the blog Monday, Tuesday, and Wednesday to find out the...
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Front Squat | WOD 4.16.16
Front Squat Performance 3x12 Leave a rep or two in the tank. We'll do 12s again next week, so these should not be max effort sets. Use full a full range of motion and control. Fitness3x5 Linear...
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Snatch | WOD 4.17.16
Paused Snatch Performance 70% x 2 x 5 Fitness 5 x 2 Use a load that allows you to perform 5 technically sound doubles. Pause at the knee for a 2 count with the weight back towards the heels and...
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Ring Dips | WOD 4.18.16
Ring Dips (or Close DB Bench Press) PerformanceTempo Ring Dips (32X1):4 x 6-12 Strict, 1 x Max Reps Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Perform a full...
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