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Snatch | WOD 8.21.16
High Hang Snatch Every minute on the minute x 10: High Hang Snatch 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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Deadlift / Handstand Push-Up | WOD 8.22.16
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 4 x 3 1B) Handstand Push-UpFitness 3 x 5-10 Box Piked HSPUs 1-2...
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Rest Day
Alex B. Overhead Squats at Sunday's Subway Series event. More of Kate R.'s great photos can be found here Team All Aboard The Swole Train Needs Your Help! One of our Flex on the Beach teams All Aboard...
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Back Squat / Front Squat | WOD 8.24.16
Back Squat / Front Squat FitnessBack Squat: 2 x 12 Linear ProgressionFront Squat: 2 x 8 Linear Progression Heavier than last week. PerformanceBack Squat: 70% x 2 x 2Front Squat: 70% x 2 x 2 Every other...
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Clean and Jerk | WOD 8.25.16
Clean and Jerk Complex PerformanceEvery 90 seconds for 10 reps:High Hang Clean + Push Press + Jerk Work up to a heavy single for the day. FitnessEvery 90 seconds for 10 reps:High Hang Clean + Push...
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Rest Day
At CFSBK, we take our training seriously, but we're also cool and relaxed | Photo by Thomas H. This Week at CFSBK in Review 1. FIGHT GONE BAD is upon us. Go here for registration info and to start...
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Back Squat / Front Squat | WOD 8.26.16
Back Squat / Front Squat FitnessBack Squat: 2 x 5 Linear ProgressionFront Squat: 2 x 3 Linear Progression Heavier than last week PerformanceBack Squat: 70% x 4 x 2Front Squat: 70% x 4 x 2 Post loads to...
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Snatch | WOD 8.28.16
Overheat Squat or Snatch Balance Fitness Overhead Squat:2-2-2-2-2 Work up to a heavy double for the day. Performance Snatch Balance: 2-2-2-2-2 Work up to a heavy double for the day. Post loads to...
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Deadlift / Handstand Push-Up | WOD 8.29.16
Deadlift / Handstand Push-Up Superset* 1A) Deadlift Fitness 3 x 5 Start light enough to add weight for 6's next week. Performance 70% x 5 x 3 1B) Handstand Push-UpFitness 3 x 5-10 Box Piked HSPUs 1-2...
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Rest Day
Our updated leaderboard doesn't have an entry for "Cutest Dog," but if it did, Benson would be up there Our New and Improved Leaderboard! You may have noticed that we recently revised our leaderboard....
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Back Squat / Front Squat | WOD 8.31.16
Back Squat / Front Squat FitnessBack Squat: 2 x 12 Linear ProgressionFront Squat: 2 x 8 Linear Progression Heavier than last week PerformanceBack Squat: 70% x 2 x 2Front Squat: 70% x 2 x 2 Every other...
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Clean and Jerk | WOD 9.1.16
Jerk Complex Fitness and PerformanceWork up to a heavy load on the complex of: Push Press + Power Jerk + Jerk (split) If you're newer to the lifts then perform either 3 Push Presses or 2 Push Presses +...
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Rest Day
This week, Mary and Dmitry welcomed Kai Mazilo, a beautiful baby boy, into the world. Mary trained at CFSBK throughout her pregnancy, and we couldn't be happier for the Mazilo family! This Week at...
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Back Squat / Front Squat | WOD 9.3.16
Back Squat / Front Squat FitnessBack Squat: 2 x 5 Linear Progression Front Squat: 2 x 3 Linear Progression Heavier than last week PerformanceBack Squat: 70% x 5 x 2Front Squat: 70% x 5 x 2 Post loads...
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Snatch | WOD 9.4.16
Snatch Complex FitnessEvery 90 seconds x 10:High Hang Snatch + Overheard Squat Performance Every 90 seconds x 10: High Hang Snatch + Snatch Balance Post loads to comments.Exposure 3 of 7...
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Deadlift / Handstand Push-Up | WOD 9.5.16
Deadlift / Handstand Push-Up Superset* 1A) Deadlift Fitness 3 x 5 Start light enough to add weight for 6's next week. Performance 70% x 6 x 3 1B) Handstand Push-UpFitness 3 x 5-10 Box Piked HSPUs 1-2...
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Rest Day
Underneath the Hoodie: Jessie Brown Vital StatsHeight: 5'0"Weight: 105 lbsDOB: February 24th, 1988Born and raised: Born in San Francisco, raised in Oakland, CAPlace of higher learning: UC Berkeley...
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Back Squat / Front Squat | WOD 9.7.16
Back Squat / Front Squat FitnessBack Squat: 2 x 12 Linear ProgressionFront Squat: 2 x 8 Linear Progression Heavier than last week. PerformanceBack Squat: 70% x 2 x 2Front Squat: 70% x 2 x 2 Every other...
View ArticleClean and Jerk | WOD 9.8.16
Clean and Jerk Complex FitnessEvery Other Minute x 8:Power Clean + High Hang Clean + Push Press + Power Jerk PerformanceEvery Other Minute x 8: Power Clean + High Hang Clean + Power Jerk + Jerk Post...
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Rest Day
CFSBK is very proud to announce that we are expanding our coaching staff with the addition of the one and only Brett Ferguson! Brett came to CFSBK in 2014 from a personal training and bodybuilding...
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