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Snatch | WOD 6.23.16
Snatch Complex Performance Every 90 seconds x 10:Snatch Deadlift + Mid-Hang Snatch Pull + Mid-Hang Snatch Fitness Every 90 seconds x 10: Snatch Deadlift + Mid-Hang Snatch Pull + Mid-Hang Power Snatch +...
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Rest Day
Eli F. gets his C 2 the B The Week at CFSBK in Review 1. Movie Night returns on tonight at 8:00pm with Purple Rain (1984)! Come for Open Gym, stay for a kick-ass movie. Or just come for the movie. We...
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Back Squat | WOD 6.24.2016
Back Squat Fitness3 x 5 Linear Progression Add 5-10 lbs to last week's weight. Performance3 x 8 Sets of 6 next week. Post loads to comments. Exposure 2 of 8__________________ 6 RoundsEvery 3 minutes...
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Clean and Jerk | WOD 6.25.16
Clean and Jerk FitnessEvery 90 seconds x 10:Clean Deadlift + Mid-Hang Power Clean + Front Squat + Power Jerk Performance Every 90 seconds x 10: Clean Deadlift + Mid-Hang Clean Pull + Mid-Hang Clean +...
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Bench Press / Bent-Over Row | WOD 6.27.16
Bench Press / Bent-Over Row Superset* 1A) Barbell Bench Press Fitness3 x 5 Linear Progression Add a few pounds to last week's weight. Performance 3 x 10 Go heavier than last week. 1B) Barbell...
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Rest Day
OUTWOD at CFSBK on July 9th On July 9th CFSBK will be hosting an OUTWOD workout for every class as part of a national benefit for victims of the Orlando shooting. CrossFit gyms from New York, Miami,...
View ArticleClass Cancellation
PILATES is cancelled tonight (6/28/2016) Active Recovery is at 6.30pm and Anti-Gravity is at 7.30pm if you would like to attend either of those classes instead. Alternatively our regular group classes...
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Front Squat | WOD 6.29.16
Front Squat Fitness3 x 5 Linear Progression Add 5-10 lbs to last week's weight. Performance3 x 6 Sixes again next week. Post loads to comments.Exposure 3 of 8____________________ 5 Rounds for...
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Snatch | WOD 6.30.16
Snatch Performance Hang Snatch:2-2-2-2-2 Work up to a heavy double Mid-Hang Snatch FitnessHang Snatch + 2 Overhead Squats:5x (1+2) Take a few jumps to warm up to a medium-heavy load on the complex and...
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Rest Day
CFSBK has seen accomplishments galore lately! Let's see... Grace D. hit a 100kg Back Squat. Kayleigh Cleaned 158lbs and Snatched 110lbs. Coach Jess did "Grace" in 237. Matt C. Snatched 85kg. Tom S....
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Back Squat | WOD 7.2.16
Back Squat Fitness3 x 5 Linear Progression Add 5-10 lbs to last week. Performance3 x 6 Heavier than last week. Post loads to comments. Exposure 3 of 8 ____________________ 5 Rounds or 20 Minutes:6ea...
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Clean and Jerk | WOD 7.3.16
Clean and Jerk FitnessClean Deadlift + Mid-Hang Clean + 2 Power Jerks:5x (1+1+2) Warm up to a medium-heavy load and perform 5 sets across of the complex. Performance Clean Pull + Hang Clean + Power...
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Bench Press / Bent-Over Row | WOD 7.4.16
Bench Press / Bent-Over Row Superset* 1A) Barbell Bench Press Fitness3 x 5 Linear Progression Add a few pounds to last week's weight. Performance 3 x 10 Go heavier than last week. 1B) Barbell...
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Rest Day
Don't just track your gainz. Track your gainz in style New Merch! In addition to our new and (much) improved log books (shown above and available at the front desk for $20), we also have CFSBK 3D logo...
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Front Squat | WOD 7.6.16
Front Squat Fitness3 x 5 Linear Progression Add 5-10 lbs to last week's weight. Performance3 x 6 Heavier than last week Post loads to comments.Exposure 4 of 8_____________________ 5 Rounds for...
View ArticleSnatch | WOD 7.7.16
Hang Snatch Every 90 seconds for 10 reps:1 Mid-Hang Snatch Start at about 50% and work up as appropriate. If you're newer or less flexible, then perform a Mid-Hang Power Snatch plus your best Overhead...
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Video of the Week: CrossFit Games athlete and former Junior Olympic weightlifter Kenneth Leverich went to the famed Muscle Beach disguised as an elderly gentleman and put the regulars to shame. Super...
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Back Squat | OUTWOD
Back Squat Fitness3 x 5 Linear Progression Add 5-10 lbs to last week's weight. Performance3 x 6 Sets of 4 next week. Post loads to commentsExposure 4 of 8 _____________________ OUTWOD In teams of 2,...
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Clean and Jerk | WOD 7.10.16
Mid-Hang Clean and Power Jerk Every 90 seconds for 10 reps: Clean Deadlift + Mid-Hang Clean + Power Jerk Start at about 50% and work up across the reps as appropriate. Post loads to comments.Exposure 4...
View ArticleBench Press / Bent-Over Row | WOD 7.11.16
Bench Press / Bent-Over Row Superset* 1A) Barbell Bench Press Fitness3 x 5 Linear Progression Add a few pounds to last week's weight. Performance 3 x 8 Go heavier than last week's 10s. 1B) Barbell...
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