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Front Squat
Fitness: 3x5Add 5lbs to you previous exposure's weight. This is your last exposure!Performance: 90%x2x6Rest 60-90 secs between sets.Post loads to comments.FSQ e6/6 compare to 3.28.13_________________8...
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Rest Day
Coach Mel training, rain or shine! Check out CFSBK on facebook, instagram, Flickr and Yelp! 6 Time CrossFit Games competitor Chris Spealer gives insights into how he Keeps his head in it with workouts...
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Press (8 and 9am classes ONLY today)
Work up to a heavy tripleNo FailingPost loads to comments._______________30-20-10 Reps for time of:Burpee Box Jumps, 24"/20"Kettlebell Swings, 53lb/35lbPost loads and Rx to comments.Reminder that we...
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Clean and Jerk Complex & 13.5
12 minutes to practice the Clean and Jerk Complex of:First Pull to Knees + Hang Clean + Split JerkPost loads to comments.e6/6 compare to 3.23.13__________________ Open WOD 13.5 Complete as many rounds...
View Article2011 CrossFit Regionals Event 1
For Time:Run 1000m30 Handstand Push-UpsRow 1000mModify the Handstand push-ups with either slightly decreased range of motion or Dumbbell Presses.Post time and Rx to comments. Scott Panchick crushes...
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Rest Day
Do you love awesome pictures of CFSBKers as much as we do? Well then head on over to Bekka P's Flickr page to see some more shots like the one above from 13.5 Last week we linked to this beautiful...
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2010 North East CrossFit Regional Event 1
21-15-9 Reps for time of:Overhead Squat 135/95Chest to Bar Pull-UpsBarbells come off the floor in this workout.Post time and Rx to comments. Coach Noah and Joe get mentally prepped for 13.3 Scheduling...
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2012 CrossFit Regionals Event 2
For Time:Row 2000m50 Pistols30 Hang Power Clean, 225/135Annie Thorisdottir does this workout in 11:47Carl Paoli Talks Pistols for this workoutPost time nad Rx to comments. JBails goes Chest to Bar Red...
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Rest Day
Jay R after running a 30 minute PR on his Marathon in Richmond, VA. This Qualified Jay for the Boston Marathon this Monday. Good luck!!! Reminder that there is No Open Gym tonight nor are there any...
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Starting Strength Seminar Day 2
The gym will be closed today while we continue to host Mark Rippetoe and Staff for the Starting Strength Seminar. A bunch of CFSBKers are meeting are Red Hook Track tomorrow at 11am to do a...
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Starting Strength Seminar Day 3
The gym is closed today for the final day of the Starting Strength Seminar with Coach Mark Rippetoe. We'll be back to our normal schedule tomorrow morning. We love you! Mirko and Zach at the Spartan...
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Handstands
Today we'll spend 20 minutes working a variety of handstand progressions. From basic wall walks to free standing holdsPost experience to comments_________________Complete the following work NFT100...
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Rest Day
Nate recently visted CrossFit Fenway. "Great box right across the street from Fenway Park. Got hazed considerably for being from NY (made me do an extra round of the WOD)" We're in "back off week"...
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Back Squat
Performance: Work up to a heavy single.Fitness: Work up to a heavy tripleThese weights will help infer your starting loads for the next cycle. go heavy but don't fail.Post loads to...
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Press
Performance: Work up to a heavy single.Fitness: Work up to a heavy tripleThese weights will help infer your starting loads for the next cycle. go heavy but don't fail.Post loads to...
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Rest Day
Rytas S Pushing Under the Bar There is no Active Recovery or Comp Class this weekend as David is in Holland until the 26th. That does not stop you from taking at least half an hour out of your weekend...
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Back Squat
Performance: Work up to a heavy single.Fitness: Work up to a heavy tripleIf you made Wednesday's squat exposure then perform 3x5 at 75% of that exposure. Do NOT attempt another test set if you already...
View ArticleDeadlift
Take 15 minutes to work up towards a heavy single or triple on the Deadlift. Loss of position is considered a missed rep.Here is an example of someone working up to a 360lb triple. 135x5225x5275x3315x1...
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Press
Fitness: 3x5 AcrossPerform your first 3x5 of Pressing for the cycle. This lift is the most sensitive to weight increases of all the barbell lifts we do. Start conservative and plan for 5lb jumps at...
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Rest Day
WOD well done, Annie and Lindsey! Are you missing any of your stuff? Check out these most recent Lost and Found shots to see if that missing baking pan or two headed horse hoodie you've been looking...
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