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Ring Dips | WOD 5.9.16
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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Rest Day
Ashley T.'s first Squat attempt at this past Sunday's Starting Strength Program Total First, the bad news: Erin M. is moving to Maui. We'll miss you, Erin! Now some good news: her going away party is...
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Squat / Deadlift | WOD 5.10.16
Back Squat / Deadlift Performance3 x 8 Add weight to last week's work weight. Use a full range of motion and control. Fitness3 x 5 Linear Progression Add 5-10 lbs to last week's work weight. Deadlift 1...
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Clean and Jerk | WOD 5.12.16
Clean and Jerk Performance Every other minute on the minute x 8 (15min):3 Touch-and-Go Power Cleans +3 Power Jerks Start at about 60% (of your best Power Clean and Power Jerk) and work up to a heavy...
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Rest Day
Michael A. recently dropped into CrossFit DC in Washington DC with some coworkers This Week at CFSBK in Review 1. Speaking of dropping in, have you read Coach David's "Reps & Sets Abroad: Some...
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Front Squat | 5.14.16
Front Squat Performance3 x 8 Add weight to last week. Use a full range of motion and control. Fitness3 x 5 Linear Progression Add 5-10 lbs to last week. Post loads to comments. Exposure 5 of...
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Snatch | WOD 1.15.16
Power Snatch Performance Every other minute on the minute x 8 (15min):3 Touch-and-Go Power Snatches Start at about 50% (of your best power snatch) and work up to a heavy load across the 8 sets. Notice...
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Ring Dips | 5.16.16
Ring Dips (or Close DB Bench Press) PerformanceStict Ring Dips (32X1):4 x 6-12 Strict, 1 x Max Reps No tempo this week but use a full range of motion and CONTROL. Keep these tight. Perform 4 sets...
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Rest Day
Dan Bench Presses during a recent Starting Strength class. There are just a few spots left in our upcoming Starting Strength program cycles! Coach David was recently interviewed for an article in...
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Back Squat / Deadlift | WOD 5.18.16
Back Squat Performance3 x 8 Add weight to last week. Use full a full range of motion and control. Fitness3 x 5 Linear Progression Add 5-10 lbs to last week. Deadlift 1 x 6 Warm up and perform one heavy...
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Clean and Jerk | WOD 5.19.16
Clean + Pull-Ups Performance Every Minute on the Minute x 10 Even: 1 Power Clean Odd: 5 Strict Pull-Ups Work up to a heavier weight than you'll use for the metcon. Scale up to Chest-to-Bar Pull-Ups as...
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In case you missed it: Coach David recently appeared on Mark Rippetoe's Starting Strength podcast. Rippetoe calls us "the best gym in NYC," and who are we to argue? This Week at CFSBK in Review 1....
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Front Squat | WOD 5.21.16
Front Squat Performance3 x 8 Add weight to last week. Use a full range of motion and control. Fitness3 x 5 Linear Progression Add 5-10 lbs to last week. Post loads to comments.Exposure 6 of...
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Snatch | WOD 2.22.16
Snatch Balance or Overhead Squat Performance Snatch Balance (pause :02 before recovery) 1-1-1-1-1 Work up to a max for the day. Pause for a 2 count at the bottom before recovering. Press-outs are...
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Ring Dips or DB Bench Press | WOD 2.23.16
Ring Dips or Close DB Bench Press Performance Strict Ring Dips 4 x 6-12 Strict, 1 x Max Reps No tempo this week but use full a full range of motion and CONTROL. Keep these tight. Perform 4 sets across...
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Rest Day
Ryan L. with Zach Forrest at CrossFit Max Effort We're just 6 days away from our Memorial Day "Murph" event! Right now we're looking for volunteers to help clean up after the event. CFSBK will provide...
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Squat / Deadlift | WOD 5.25.16
Back Squat / Deadlift Performance3 x 6 Add weight to last week. Use full a full range of motion and control. Fitness3 x 5 Linear Progression Add 5-10 lbs to last week. Deadlift 1x4 Warm up and...
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Rack Jerk | "Diane"
Rack Jerk 1-1-1-1-1 Work up to a max Jerk for the day. If you're newer to the lift, then work up a max Power Jerk or Push Press. Post loads to comments. __________________ Performance "Diane" For Time:...
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Back Squat / Deadlift | WOD 6.1.16
Back Squat / Deadlift Performance3x6 Add weight to last week. Use a full range of motion and control. Fitness3x5 Linear Progression Add 5-10 lbs to last week. Deadlift1x4 Warm up and perform one heavy...
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Clean and Jerk | WOD 6.2.16
Clean and Jerk 1-1-1-1-1 Take 5 attempts to establish a new 1RM. You're allowed 3 misses total, so plan your attempts accordingly. End today's session on a good lift. Press-outs are misses. If you're...
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