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Push Press | NFT Work 12.19.16
Push Press / Toes-to-Bar Every minute on the minute x 20:Even: 10 Push Presses Odd: 10 Toes-to-Bars The barbell comes off the floor, and the Push Press reps should be cycled unbroken. If you drop the...
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Rest Day
Give your kids the gifts of fun and fitness with our CrossFit Kids program Mauricio A. on the Look, Feel, Perform Better Challenge We've been plugging the 2017 Look, Feel, Perform Better Challenge a...
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Front Rack Step-Ups / Chin-Ups | Open WOD 12.1
Front Rack Step-Ups / Chin-Ups Superset* 1A) Front Rack Step-Ups Perform 3 x 8-12 reps on each leg. Start the cycle light enough to make 12 reps on each leg without too much difficulty, and move up in...
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Clean and Jerk | WOD 12.22.16
Power Clean and Power Jerk 4 rounds starting every 4 minutes:Power Clean + Power Jerk every 10 seconds for 9 reps (90 seconds) Start with a medium-light heavy load. If you make all the reps cleanly,...
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Rest Day
From our Instagram account: "Congratulations to Ryan J. and Matt J. on their wedding this weekend! The guys decided to get together for their first date in part because they had both recently become...
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Back Squat / Front Squat | WOD 12.24.16
Back Squat / Front Squat Back Squat:2 x 10 Front Squat:2 x 10 Move directly from the Back Squat to the Front Squat. Start at 50% for each and add weight each week throughout the cycle. Post loads to...
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WOD 12.25.16
WOD 12.25.16 12 Rounds for Time: 12 Wall Balls 20/10, 14/9 12 Burpees 12 Russian KB Swings 24/16kg Post time and Rx to comments _____________________ Cash Out:200-calorie partner row Break up the row...
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Close-Grip Bench Press | WOD 12.26.16
Close-Grip Bench Press Work up to a medium-heavy set of 8-12 reps. Use a grip that's about where you would usually perform a Strict Press, Push-Up, or Burpee. Control the down phase on the bar. It...
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Rest Day
Coach KHarpz climbing out of 2016 Schedule Changes: Tonight's 4:30pm CrossFit Teens and 7:30pm Pilates classes are cancelled. Otherwise, we're running on our normal schedule today! All other schedules...
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Front Rack Step-Ups / Chin-Ups | WOD 12.27.16
Front Rack Step-Ups / Chin-Ups Superset* 1A) Front Rack Step-Ups Perform 3 x 8-12 reps on each leg. Start the cycle light enough to make 12 reps on each leg without too much difficulty, and move up in...
View ArticleClean Metcon | NFT Work 12.28.16
Clean Performance In 3 minutes, perform: 50 Double-Unders 12 Cleans 135/95 If completed before the 3 minute mark then proceed to: 50 Double-Unders 9 Cleans 185/125 If completed before the 6 minute mark...
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Rest Day
Every class at CFSBK provides you with some physical education via movement reviews, demonstrations and, most importantly, individualized feedback from coaches. Our goal is to guide you towards the...
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Front Squat / Back Squat | LFPB Challenge Capacity Test
Front Squat / Back Squat Back Squat:2 x 10 Front Squat:2 x 10 Move directly from the Back Squat to the Front Squat. Go heavier than last week. These should move fast throughout the entire cycle,...
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Snatch | WOD 1.1.17
Snatch 12 Minutes to build to a heavy single for the day, then: Every 30 seconds x 12 reps (6min) Snatch at 90% of today's heavy single. Full snatches. You get 1 chance at each rep on the 90% work....
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Push Jerk | Partner WOD 1.2.17
Push Jerk Every minute on the minute x 21 (7ea): A) 10 Push Jerks 135/95 B) 10 Wall Balls 20/10, 14/9 C) 10/7 Calorie Row The barbell comes off the floor for the Push Jerks. Each movement is intended...
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Rest Day
From our Instagram account: "Still time to sign up for the 2017 Look Feel Perform Better Challenge! Three months to fine tune your nutrition, training, and recovery. We're also hosting bi-weekly...
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Front Rack Step-Ups / Chin-Ups | WOD 1.4.17
Front Rack Step-Ups / Chin-Ups Superset* 1A) Front Rack Step-Ups Perform 3 x 8-12 reps on each leg. Start the cycle light enough to make 12 reps on each leg without too much difficulty, and move up in...
View ArticleWOD 1.5.2017
For Time: 5 Rounds of "Cindy" (5 Pull-Ups + 10 Push Ups + 15 Squats)3 Rounds of "DT" (12 Deadlifts 155/105 + 9 Hang Power Cleans + 6 Push Jerks)1000m Row Scale Pull-Ups to Ring Rows or Jumping Pull-Ups...
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Rest Day
The 2017 Look, Feel, Perform Better Challenge kicked off on Monday! Here are some intrepid CFSBKers doing the Capacity Test. Good look to everyone participating in the Challenge! This Week at CFSBK in...
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Back Squat / Front Squat | WOD 1.7.17
Back Squat / Front Squat Back Squat:2 x 10 Front Squat:2 x 10 Move directly from the Back Squat to the Front Squat. Heavier than last week. These should move fast throughout the entire cycle, increase...
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