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Bench Press / Bent-Over Row | WOD 8.1.16
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 6 Go heavier than last week. 1B) Barbell Bent-Over...
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Rest Day
Your rest day assignment: meditate on this cool photo by Thomas H. Schedule Change: Tonight's 6:30pm Active Recovery Class is cancelled. CFSBK is in the process of redesigning its website (not too...
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Front Squat | WOD 7.3.16
Front Squat Fitness3 x 5 Linear Progression Add 5-10 lbs to last week's weight. Performance3 x 2 Heavier than last week's 4s. Post loads to comments.Exposure 8 of 8__________________ For Time (15...
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Snatch | WOD 8.4.16
Snatch Complex Fitness Snatch Pull + Snatch: 5 x 1 Warm up to a medium-heavy load and perform 5 reps of the complex at that weight. No press-outs, no misses. Performance Snatch Pull + Snatch:Perform...
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Rest Day
A friend (in need of a spot) is a friend indeed | Photo by Thomas H. This Week at CFSBK in Review 1. This Sunday, CFSBKers Jason C., Coach KHarpz, James A., and Brad D. will be competing in the first...
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Back Squat | WOD 8.5.16
Back Squat Fitness3 x 5 Linear Progression Add 5-10 lbs to last week or establish a 3RM. Performance3 x 2 Go heavier than last week or establish a 1RM. Post loads to comments.Exposure 8 of...
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Clean and Jerk | WOD 8.6.16
Clean and Jerk Complex Fitness Clean Pull + Clean + Jerk:5 x 1 Warm up to a medium-heavy load and perform 5 reps of the complex at that weight. No press outs, no misses. Performance Clean Pull + Clean...
View ArticleCrush Week: "Fran"
"Fran" For Time: 21-15-9 Thrusters 95/65 Pull-Ups This is THE classic CrossFit couplet that has inspired and hooked so many CrossFitters over the years. So simple, yet so potent. The intention is for...
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Rest Day
Dylan K. on his way to landing a Box Jump | Photo by Thomas H. Searching for something? Uh, no. Not like... in life. We mean your personal belongings, of which there are many in our lost and found....
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Crush Week | WOD 8.10.16
AMRAP 20 Minutes: 10 Power Cleans 185/12510 Double-Unders 9 Power Cleans 185/125 20 Double-Unders8 Power Cleans 185/125 30 Double-Unders7 Power Cleans 185/125 40 Double-Unders 6 Power Cleans 185/125 50...
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Crush Week | WOD 8.11.16
 AMRAP 20 Minutes: 21-18-15-12-9-6-3Hang Snatch 95/65 Ring Dip The Snatches should be on the light side and are Rx'd as full squats. Only scale to Power Snatches if mobility necessitates it. If you...
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Rest Day
Sara G. wearing what may be the best pants in the world | Photo by Thomas H. This Week at CFSBK in Review 1. Coach Whitney will be away at the CrossFit Gymnastic trainer's course this weekend, but...
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Crush Week | "Jerry"
"Jerry" For Time:Run 1 Mile Row 2k Run 1 Mile Post time and Rx to comments. Cute moments in VooDoo Flossing with Greg A. and Maggie S. | Photo by Thomas H. TOMORROW: The 2016 NYC Subway Series at...
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Crush Week: Rack Thruster | "Karen"
Rack Thruster 1-1-1-1-1 Work up to a 1RM Thruster taken out of a rack. Take the bar out strong and maintain a strong rack position through the drive. Any re-bend of the knee is missed rep. Post loads...
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Deadlift / Handstand Push-Up | WOD 8.15.16
Deadlift / Handstand Push-Up Superset* 1A) Deadlift Fitness 3 x 6 Start light enough to add weight for 6's next week. Performance 70% x 3 x 3 1B) Handstand Push-UpFitness 3 x 5-10 Box Piked HSPUs 1-2...
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Rest Day
Andrew S. taking on last year's Subway Series event This Sunday: The Subway Series Returns to CFSBK! Another year has gone by, and it's time once again for an NYC affiliate throwdown: the sixth annual...
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Back Squat / Front Squat | WOD 8.17.16
Back Squat / Front Squat FitnessBack Squat: 2 x 12 Linear ProgressionFront Squat: 2 x 8 Linear Progression Start light enough to add weight through the cycle. PerformanceBack Squat: 70% x 2 x 2Front...
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Clean and Jerk | WOD 8.18.16
High Hang Clean and Jerk Every minute on the minute x 10: High Hang Clean + Jerk Keep these on the light and crisp side today, like an easy drinking pilsner. Post loads to comments.Exposure 1 of 8...
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Rest Day
Let's let CFSBK OG Allan pull us... up (?) into the weekend? (Sorry, captions are hard sometimes) This Week at CFSBK in Review 1. If you do one thing this weekend, you should come check out the 3rd...
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Back Squat / Front Squat | WOD 8.20.16
Back Squat / Front Squat FitnessBack Squat: 2 x 5 Linear ProgressionFront Squat: 2 x 3 Linear Progression Start light enough to add weight through the cycle. PerformanceBack Squat: 70% x 3 x 2Front...
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