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Wednesday 9.7.22
Workout of the Day STRENGTH Bench Press 1-1-1 Notes Work up to a heavy single on the Bench Press. Try not to miss any reps but today would be appropriate to reach failure on your heaviest attempt....
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Thursday 9.8.22
Workout of the Day STRENGTH Light Snatch Complex Snatch Grip Deadlift + Hang Power Snatch + OHS + Snatch Balance Notes Use today’s complex to develop stability in the snatch. If you’re experienced with...
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Friday 9.9.22
Workout of the Day SKILL: Toes to Bars METCON AMRAP 12:00 5 Kipping Toes to Bars 10 DB Strict Press 15 DB Front Squats Rest 6:00 AMRAP 12:00 Jog 130m 1:00 Lateral Plank R 1:00 Lateral Plank L Notes Hit...
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Saturday 9.10.22
Workout of the Day “Laura” With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the Barbell 10 power cleans Notes With one partner working at a time, move...
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Sunday 9.11.22
Workout of the Day Every 5:00 x 4 Sets 20 Reps Bench Press Run 270m Notes Lift heavy and run hard. 20 Reps should take you under a minute to complete and aim for a weight that allows you to go unbroken...
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Monday 9.12.22
Workout of the Day STRENGTH EMOM 12:00 2 Touch & Go Power Cleans Notes Perform two medium heavy Power Cleans every minute for 12 minutes. If you have a 1RM power clean aim for around 60-65%. Focus...
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Tuesday 9.13.22
Workout of the Day ASSISTANCE 20:00 for Quality of: 65m Single Arm Farmer’s carry 5 High Box Jumps 5 BTN Snatch grip Push Presses + 5 Pause OHS 5+ Strict Pull-Ups or Chin-Ups Notes Work through the...
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Wednesday 9.14.22
Workout of the Day STRENGTH Shoulder Press 3-3-3 Notes Work up to a heavy triple on the shoulder press. Leave 1 rep in reserve on your heaviest set. METCON 3 Rounds for time of: Run 270m 15 DB Push...
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Thursday 9.15.22
Workout of the Day STRENGTH 5 sets for load: 3 power cleans 6 alternating front rack lunges Notes On today’s barbell complex, athletes will perform 3 touch and go power cleans directly into 6 total...
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9.16.22 CFSBK’s 15th Anniversary Quinceanera Party
Workout of the Day SKILL WORK: Kipping Pull-Ups METCON In 12:00 perform: 3 Rounds of: 15 Box Jumps 15 Kipping Pull-Ups 15 Wall Ball Shots followed by AMRAP Cals on the bike until time expires Notes...
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Saturday 9.17.22
Workout of the Day SKILL: Handstand Push-Ups Work some submaximal volume using a version of this movement that you can perform 5 sets of 5-8 reps unbroken with. Deficit HSPU Wall HSPU Box Piked Body...
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Sunday 9.18.22
Workout of the Day Alternating Rep Rounds for time of: 63-45-27: Double Unders 21-15-9: Front squats Notes The front squats should be on the heavier end but such that you can perform the 21 round in...
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Monday 9.19.22 (Our 15th Anniversary!)
Workout of the Day SKILL: Kettlebell Swings METCON “HELEN” 3 rounds for time: 400m run 21 Kettlebell swings 12 Kipping pull-ups Notes Kicking off the week with a classic CrossFit benchmark. This...
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Tuesday 9.20.22
Workout of the Day STRENGTH Every 2:00 for 8 sets: 3 Pause Back Squats Notes Keep the weight medium light on these and focus on positions and depth. If you have a 1RM you might be somewhere around 60%...
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Wednesday 9.21.22
Workout of the Day STRENGTH Clean and Push Jerk 3-3-3 Notes Work up to a heavy triple on the clean and jerk. The cleans can be power or squat. Keep to a push jerk or push press today. These are not...
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Thursday 9.22.22
Workout of the Day SKILL: Rowing PARTNER METCON 3 rounds for time: 1000/800m Row After each round perform 2 double-unders for each stroke taken. Notes Partner A starts the Row while partner B waits....
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Friday 9.23.22
Workout of the Day ASSISTANCE 20:00 for Quality of: 1:00 Handstand Hold :30 chin-over-bar hold :30 Bar Hang 1:00 Plank hold 1:00 Matador Tuck Hold Notes Move through each segment with good body control...
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Saturday 9.24.22
Workout of the Day METCON 3 rounds for time: 24 Back Squats 18 Push Presses Notes With one barbell coming off the floor, perform the following couplet. The goal of this workout would be to finish in...
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Sunday 9.25.22
Workout of the Day 5 Intervals, each for rounds of: AMRAP 3:00 3 Bar Muscle-Ups or Kipping Pull-Ups 5 DB Deadlifts 7 Box Jump Overs 3:00 Bike @ recovery pace Notes Today’s workout is a 30 minute...
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Monday 9.26.22
Workout of the Day STRENGTH Bench Press 3-3-3 Notes Perform 4 progressive warm-up sets then the 3×3 work sets. These can build up in weight through the three sets or stay at the same weight as long as...
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