Back Squat | WOD 11.9.16
Back Squat Fitness3 x 5 Use 95% of Week 1's heavy 5. Performance5/3/1 (5 Week):65% x 5 75% x 5 85% x 5+ Your Training Max (TM) is used to base the percentages off of. Increase your TM 10 lbs above the...
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Snatch | WOD 11.10.16
Snatch Every 2 Minutes x 15: Snatch Deadlift + Mid-Hang Snatch + Snatch Start at about 60% and build from there as appropriate. No press-outs. If you miss a lift, you can attempt in on the next round....
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Rest Day
No, that's not just the Friday finish line! Azam P. recently completed the Pinhoti 100 mile run in Alabama. Azam reports, "It was a 28+ hour ordeal along the infamous old Indian trail systems." This...
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Front Squat | WOD 11.12.16
Front Squat Fitness3 x 5 Warm up and perform 3x5 at 95% of your heavy 5 from Week 1. Performance5/3/1 (5 Week):65% x 5 75% x 5 85% x 5+ Your Training Max (TM) is used to base the percentages off of....
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Clean and Jerk | WOD 11.13.16
Clean and Jerk Complex Every 2 Minutes x 15:1 x (Clean Deadlift + Mid-Hang Clean + Jerk) Start at about 60% and build from there as appropriate. No press-outs. If you miss a lift, you can attempt it in...
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Press / Dumbbell Bent-Over Row | WOD 11.14.16
Press / Dumbbell Bent-Over Row Superset* 1A) Press + Push Press Fitness and Performance1 Press + 5 Push Presses Work up to a heavy load for the day. The goal is no misses. Aim for your heaviest set of...
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Rest Day
Coach Whitney performing at last year's CFSBK Art Show. Free beer, good art, and great people. What more could you ask for? Come One and All to CFSBK's Art Show this Saturday! CFSBK's third Art Show is...
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Back Squat | WOD 11.16.16
Back Squat Fitness3 x 5 Use 100% of Week 1's heavy 5 Performance5/3/1 (3 Week):70% x 3 80% x 3 90% x 3+ Your Training Max (TM) is used to base the percentages off of. Increase your TM 10 lbs above the...
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Snatch | WOD 11.17.16
Power Snatch Take 10 minutes to warm up and get to work weight for the metcon. Post work to comments. Exposure 5 of 8 ______________________ 3 Rounds for Time:50 Double-Unders 10 Power Snatches 135/95...
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Rest Day
CFSBK's Third Art Show is Tomorrow! In case you somehow missed the memo: CFSBK's third Art Show is TOMORROW from 7:30-10:30pm. Free entry and alcohol. It's the best deal in town! The work of Jen...
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Front Squat | WOD 11.19.16
 Front Squat Fitness3 x 5 Warm up and perform 3 x 5 at 100% of your heavy 5 from Week 1. Performance5/3/1 (3 Week):70% x 3 80% x 3 90% x 3+ Your Training Max (TM) is used to base the percentages off...
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Clean and Jerk | WOD 11.20.16
Power Clean Take 10 minutes to warm up to work weight for the metcon. Exposure 5 of 8 _____________________ 3 Rounds For Time:400m Run 10 Power Clean and Jerks 165/110 The run starts toward 4th Avenue...
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Press | WOD 11.21.16
Press Fitness and Performance 5-5-5 Work up to a heavy 5. This is NOT a true max-effort day. The goal is no missed reps. Try and hit a number that feels like you could do another rep or two. Post loads...
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Rest Day
Coaches Katie and Melissa (both Doctors of Physical Therapy!) demonstrate at the Pelvic Floor Health Workshop Thanksgiving Schedule We'll be running on a modified schedule for the upcoming holiday....
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Back Squat | WOD 11.23.16
Back Squat Fitness3 x 5 Use 105% of Week 1's heavy 5. If last week was a grind, then make a smaller jump than 5%. Performance5/3/1 (1 Week):75% x 585% x 3 95% x 1+ Your Training Max (TM) is used to...
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Snatch | "Broly"
Snatch Complex Power Snatch + OHS + Snatch (full) Take 10 Minutes to warm up the complex to a bit beyond work weight for the metcon. Go directly from the Power Dnatch into the Overhead Dquat. You may...
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Rest Day
Members of the 6am crew assembled for Thanksgiving-morning workout yesterday | Photo via Joy M. This Week at CFSBK in Review 1. We'll be running on a modified schedule today. Here's the rundown: FRIDAY...
View ArticleFront Squat | WOD 11.26.16
Front Squat Fitness3 x 5 Use 105% of Week 1's heavy 5. If last week was a grind, then make a smaller jump than 5%. Performance5/3/1 (1 Week):75% x 5 85% x 3 95% x 1+ Your Training Max (TM) is used to...
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Clean and Jerk | WOD 11.27.16
Clean and Jerk Complex Power Clean + Power Jerk + Clean:Take 10 minutes to warm up to work weight for the metcon. Post work to comments. Exposure 6 of 8 ______________________ For Time:50...
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Push Press | WOD 11.28.16
Push Press Fitness and Performance5-5-5 Work up to a heavy 5. This is NOT a true max-effort day. The goal is no missed reps and to try and hit a number that feels like you could do another rep or two....
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