Team 10K Row
Team 10k Row In teams of three, with one partner working at a time, complete a 10k row for time. Trade off every 200-500 meters—your choice. This isn’t meant to be sprints, so aim to keep the pace...
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WOD 3.12.18
WOD 3.12.18 Performance 5 Rounds for Time: 270m Run 12 Kettlebell Swings 32/24 kg 6 Push Presses 165/110 lb 3 Bar Muscle-Ups The Kettlebell Swings are Rx’d as overhead. The Push Press is taken from the...
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Rest Day
Allie B. and Coach Whit embrace after a milestone Muscle-Up at Friday Night Lights. Be sure to check out the whole series here! | Photo by Thomas H. Jay-Star’s Guide to the Open: AARGH By Jay...
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WOD 3.14.18 | Back Squat / Front Squat
WOD 3.14.18 Every 3 minutes for 6 rounds: 12 Dumbbell Front Rack Reverse Lunges (6e) 12 Dumbbell Burpees Post work to comments. _____________________ Tempo Back Squat / Tempo Front Squat Tempo Back...
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Clean and Jerk | Handstand Walking
3 Touch-and-Go Power Cleans + 3 Push Jerks Warm up and work up to a heavy set of 3 Touch-and-Go Power Cleans, into 3 Touch-and-Go Push Jerks. Post loads to comments. _____________________ Handstand...
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Rest Day
Amino Disrespect team member Coach MeLo on her way to a Muscle-Up at Friday Night Lights Open Intramural Team Rankings: Week 3 In Week 3 of the CFSBK Open Intramural Team Competition, shit started to...
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Open Workout 18.4
Open Workout 18.4 For Time: 21 Deadlifts 225/155 21 Handstand Push-Ups 15 Deadlifts 225/155 15 Handstand Push-Ups 9 Deadlifts 225/155 9 Handstand Push-Ups 21 Deadlifts 315/205 50′ Handstand Walk 15...
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WOD 3.18.18
WOD 3.18.18 Every minute on the minute x 36 (6e) 1) 1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat 2) 5 Strict Toes-to-Bars (or Hanging Leg or Knee Raises) + 10 Air Squats 3) 10 Burpees 4) 30...
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Bench Press | 3.19.18
Bench Press 5-5-3-3-1-1 Warm up and perform two heavy sets at each rep scheme. The goal is no misses but use spotters on all work sets. Post loads to comments. _____________________ For Time: 400m Run...
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07/28/18 – 07/29/18 Barbell Medicine Seminar
Join Drs. Baraki and Feigenbaum for the Barbell Medicine seminar at CFSBK. The Barbell Medicine seminar attempts to integrate modern medicine and legitimate strength and conditioning together to...
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09/22/18 – 09/23/18 Birthfit Coach Seminar
The BIRTHFIT Coach Seminar is a strength and conditioning seminar for those who train (or might one day train) pregnant and postpartum athletes. This is for coaches, personal trainers, and anyone who...
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Rest Day
Photos from 18.4 by Thomas H. and Robert C. are now up on Flickr! | Photo by Thomas H. Interested in the Spring Vegetable CSA? A few weeks ago, we ran a post to see how many people might be...
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WOD 3.21.18 | Front Squat
WOD 3.21.18 20 Minutes Not for Rounds: Row 300m 10 Alternating Heavy Dumbbell Snatches Single-Arm Farmer’s Carry (down and back, each side) 15 Supine Leg Raises (4-2-4 tempo) The tempo for the leg4...
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Power Clean | Handstand Walking
Power Clean 1-1-1-1-1 Warm up and work up to a heavy single Power Clean. Post loads to comments. _____________________ Handstand Walking Choose one of the following scaling options, and spend 15-20...
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Rest Day
The 4th Annual Iron Maidens Raw Open: Register Today! Hosted by CrossFit South Brooklyn Saturday, June 2, 2018 from 9:00am to 6pm Squat, Bench Press, Deadlift About You are invited to test your...
View Article03/30/18 The Redeemed and the Dominant Screening
Come out to the gym Friday March, 30th at 8pm (right after OG) to celebrate the end of the Open and gear up for Regionals with a screening of The Redeemed and the Dominant: Fittest on Earth, a...
View ArticleOpen Workout 18.5
Open Workout 18.5 AMRAP 7 Minutes: 3 Thrusters 100/65 lb 3 Chest-to-Bar Pull-Ups 6 Thrusters 100/65 lb 6 Chest-to-Bar Pull-Ups 9 Thrusters 100/65 lb 9 Chest-to-Bar Pull-Ups 12 Thrusters 100/65 lb 12...
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Double-Unders | WOD 3.25.18
Double-Unders Practice Double-Unders for 10 minutes. If you have Double-Unders, work on Triple-Unders! Post work to comments. _____________________ 30 Minutes Not for Rounds: 400m Run 30 Double-Unders...
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Press | Look, Feel, Perform Better Challenge Capacity Test
Press Performance 1-1-1 Fitness 3-3-3 Warm up and work up to a heavy single Press. We’re doing strict Presses today. No knees and no moving your feet! A little lay back is okay but don’t get crazy....
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Rest Day
Photos from the 5th and final Friday Night Lights of the year are now up on Flickr! Barbell Medicine Seminar at CFSBK Join Drs. Baraki and Feigenbaum for the Barbell Medicine seminar at CFSBK on July...
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