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Back Squat / Front Squat | WOD 1.28.17
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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Snatch | WOD 1.29.17
Power Snatch Every minute on the minute x 10: Power Snatch + Hang Snatch + Overhead Squat Build to a heavy load on the complex Post loads to comments.Exposure 6 of 8 _____________________ For Time:400m...
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Push Jerk | WOD 1.30.17
Push Jerk Every minute on the minute x 15 minutes:1) 7 Push Jerks 155/105 2) 7 Chest-to-Bar Pull-Ups 3) 10 Calorie Row The barbell comes from the floor (via a Power Clean). The barbell load should be...
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Rest Day
January Athlete of the Month: Kelly Lovelett New year, new AOM! Kelly has been training at CFSBK for a little over 3 years now and has been a great presence in the gym from the start. In addition to...
View ArticleFront Rack Step-Ups / Chin-Ups | WOD
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 1.2.17
Mid-Hang Clean and Jerk Every minute on the minute x 10: Mid-Hang Clean + Jerk Work up to a heavy load, build across the 10 reps. Post loads to comments.Exposure 7 of 8 _____________________...
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Rest Day
From our Instagram account: "Some rad visitors stopping by CFSBK today! The one and only @dannybroflex aka @dan_bailey9 as well as @zogdogg who was visiting from @crossfitinvictus and repping a great...
View ArticleFront Squat / Back Squat | WOD 2.4.17
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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Snatch | WOD 1.5.2017
Snatch Complex Every 90 seconds for 10 reps (15min): Snatch High Pull + Hang Snatch Build to a heavy load on the complex. Post loads to comments. Exposure 7 of 8 _____________________ Partner WOD In...
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Close-Grip Bench Press | WOD 2.6.17
Close-Grip Bench Press Work up to a medium-heavy set of 8-12 reps. Control the down phase on the bar. It should be slower than the up. If you start to grind on either the descent or the ascent, then...
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Rest Day
If you've take a Sunday class recently, you already know that our own Lauren "Snickers"Â Snisky has joined the coaching staff at CFSBK! While Coach Snickers has been proctoring Saturday Open Gyms since...
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Front Rack Step-Ups / Chin-Ups | WOD 2.8.17
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...
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Clean | WOD 2.9.17
Power Clean Performance For Time: 5-4-3-2-1 Power Cleans 205/135 Ring Muscle-Ups The barbell load should be on the medium side for you, either cycling a few reps at a time or doing quick bailed...
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Rest Day
Captain Osorio gives some shout-outs at the CFSBK Community Potluck. More photos from the Potluck are up on our Flickr account! This Week at CFSBK in Review 1. We continued our Iron Maidens of CFSBK...
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Back Squat / Front Squat | WOD 2.11.17
Back Squat / Front Squat Back Squat:2 x 10 Front Squat:2 x 10 Move directly from the Back Squat to the Front Squat. Go heavier than last week. These should move fast throughout the entire cycle....
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Snatch | WOD 1.12.17
Power Snatch Metcon 5 Rounds of... AMRAP 3 Minutes: 3 Power Snatches 155/105 6 Toes to Bars 9 Burpees Rest 3 minutes between rounds Start each round on the barbell. Score best and worst rounds. Post...
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Crush Week: Push Press | Jackie
Push Press Performance 1-1-1-1-1 Establish a new 1RM Push Press. Fitness 5 x 3 Warm up and perform 5 sets of 3 at a medium-heavy weight. Post loads to comments. __________________ "Jackie" For...
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Here's an awesome video Alex B. made to document last year's Open Intramural Team Competition. Want to throw down in a fun, friendly competition against your gym buddies? Then read on! Schedule Change:...
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Crush Week: WOD 2.15.17
Every minute on the minute x 24 minutes (6 rounds each): 1) 7 Front Squats 185/125 2) 10 Calorie Row 3) 15 Wall Balls 20/10, 14/9 4) Rest A full Clean counts as first rep on the Front Squats, and the...
View ArticleCrush Week: Bar Muscle-Up Progressions | WOD 2.16.17
Bar Muscle-Up Progressions 1) Basic Kip Swings (Hollow + arch. Build to as large of a kip as you can. Highest would be arms parallel to the ground.) 2) Low-Bar Dips (set barbells in racks at bottom of...
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