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Rest Day
Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule, but you’ll have the option of doing either yesterday or tomorrow’s programming (which can be...
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WOD 9.22.18
Partner Metcon For Time: 400m Run 120 Deadlifts 155/105 400m Run 90 Hang Power Cleans 155/105 400m Run 60 Push Jerks 155/105 400m Run Partners complete the runs together and break up the barbell...
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Front Squat / Jerk | WOD 9.23.18
Front Squat / Jerk Complex 3 Front Squats + 1 Split Jerk The time that you’ll be under the bar and maintaining tension for this complex will limit the load. Build to a point that feels heavy but allows...
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Press / Deadlift Test
Press 1RM Test Warm up and test a 1RM. If you’re feeling good, then try to set a new personal best. The bar may only move upward once the lift begins, and any movement of the knees or feet disqualifies...
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10/01/18 Fundraising 101: Flex Your Fundraising Muscles
Are you fundraising for Fight Gone Bad or something else exciting in your life? Looking for more ways to support your favorite local nonprofit? Considering starting up a project for social good? Let’s...
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Coach Keith has less beard in this video, but it’s still a pretty good rundown of everything that our Active Life Strength program has to offer. An evening cycle starts in mid-October. Get on it!...
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10/27/18 New York Health Act: Short Film and Discussion Forum
Sick of medical bills, co-pays, deductibles, and rising health insurance premiums? On Saturday, October 27th from 7 to 9pm, CFSBK will screen Fix It: Healthcare at the Tipping Point. This 22-minute...
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Back Squat Test
Back Squat Test Fitness Warm up and test a 1RM. If you’re feeling good, then try to set a new personal best. Use spotters on all work sets. The bar may only move upward from the bottom of the Squat and...
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Snatch | WOD 9.27.18
Snatch 1RM Test Warm up (sample warm up progression below, notice the sets at lower weights) and test your 1RM. If you’re feeling good then try to set a new personal best. If not then warm up and try...
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Rest Day
Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule, but you’ll have the option of doing either yesterday or tomorrow’s programming (which can be...
View Article“Jerry”
“Jerry” For Time: 1 Mile Run 2K Row 1 Mile Run This benchmark hero workout and CFSBK Leaderboard item, “Jerry” (aka “The CrossFit 5K”), isn’t meant to be a relaxing jog/row sandwich. Set a goal to run...
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Clean and Jerk | WOD 9.30.18
Clean and Jerk 1RM TEST Warm up (sample warm up progression below, notice the sets at lower weights) and test your 1RM. If you’re feeling good, then try to set a new personal best. If not then warm up...
View ArticleDumbbell / Kettlebell Complex | WOD 10.1.18
Dumbbell / Kettlebell Complex In 15 minutes, build to a heavy load (using a dumbbell or kettlebell) on the following complex: Turkish Get-Up Ascent 5 OH (or Front Rack) Reverse lunges Turkish Get0Up...
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Rest Day
Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule, but you’ll have the option of doing either yesterday or tomorrow’s programming (which can be...
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Box Squat |“Annie”
Tempo Box Squat (41X2) Heavy 3 In 15 minutes, work up to a heavy set of 3 reps of a Box Squat at the prescribed tempo (4 seconds down, 1 second hold on the box, fast up, and 2 seconds at the top)....
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WOD 10.4.18
WOD 10.4.18 5 Rounds for Quality: 400m Run 8 Push Presses 8 Front Squats Barbell comes off the floor. Work up to a heavy load across the 5 rounds, trying to go heavier with each round. Post work to...
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Rest Day
Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a normal class schedule, but you’ll have the option of doing either yesterday or tomorrow’s programming (which can be...
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WOD 10.6.18
WOD 10.6.18 AMRAP 14 Minutes: 1-3 Strict Handstand Push-Ups Scale to 1 AbMat or to Seated Dumbbell Z Presses. Rest 1 minute, then… AMRAP 14 Minutes: Row/Bike for Calories Rest 1 minute, then… AMRAP 14...
View ArticleWOD 10.7.18
WOD 10.7.18 Every 5 Minutes for 5 Sets: 15 Russian Kettlebell Swings 3 Power Snatches 3 Overhead Squats 3 Bar Muscle-Ups Choose a challenging load on the Kettllebell Swings, increasing the barbell load...
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October 8, 2018 – December 2, 2018
Current Training Cycle Template Training Cycle Dates: M 10/8/18 – Su 12/2/18 Goals: This cycle we’re dedicating a regular training day (Mondays) to heavy unilateral training, utilizing varied dumbbell...
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