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Back Squat / Front Squat | WOD 7.19.17
Tempo Back Squat / Tempo Front Squat Tempo Back Squat (31X1):2 x 6 Tempo Front Squat (31X1): 1 x 6 Perform 2 sets of Back Squats, followed by 1 set of Front Squats. Heavier than last week. Post loads...
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Snatch | WOD 7.20.17
Snatch Complex Every Minute on the Minute for 12 Reps: Snatch Deadlift to the Mid-Hang + Mid-Hang Snatch Pause at the Mid-Hang then perform a full Snatch from the Mid-Hang. The Deadlift to the Mid-Hang...
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Rest Day
Movie Night is here! Tonight after Open Gym (at 8pm), we'll be showing the Eddie Murphy/Arsenio Hall/NYC classic Coming to America. CFSBK will provide some free beer, but feel free to BYOB and snacks!...
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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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Sumo Deadlift | WOD 3.28.18
Sumo Deadlift 5-5-3-3-1-1-1 All sets should be heavy, ending with heavy singles. Post loads to comments. _____________________ 5 Rounds for Time: 5 Burpees 7 Hang Power Snatches 115/80 5 Burpees Rest 1...
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Clean and Jerk | WOD 3.29.18
Clean and Jerk 1-1-1-1-1 Warm up and build to a heavy single Clean and Jerk. If you’re feeling good then go for a new 1RM, otherwise get as close to 90% as you can and try to make a few reps there....
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Come out to the gym TONIGHT at 8pm 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 documentary look at the 2017...
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04/13/18 Mario Kart Tournament
Get ready! On Friday, April 13th starting at 7:30pm, CFSBK is hosting a Mario Kart tournament. Relive your college years, childhood, adolescence, infancy, adulthood, or whatever the case may be! About...
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04/08/18 Wrestlemania
On Sunday, April 8th, CFSBK will be showing WrestleMania 34 on our big, big screen! The show starts at 7pm. Feel free to BYOB, snacks, and friends!
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WOD 3.31.18
Saturday Metcon Mash-Up 1) AMRAP 9 Minutes: 3, 6, 9, 12, 15, 18… +3 reps per round of: Toes-to-Bars Burpee Box Jumps 24/20 Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed, or use this as...
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Snatch | WOD 4.1.18
Snatch 1-1-1-1-1 Warm up and work up to a heavy single Snatch. Press-outs are misses. If you’re feeling good, then go for a new 1RM. If not, then aim to make a few reps between 80-90%. Post loads to...
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Arnold Press / Romanian Deadlift | WOD 4.2.18
Arnold Press / Romanian Deadlift Superset* A1) Half-Kneeling Single-Arm Arnold Press: 4 x 12-15 A2) Barbell Romanian Deadlift: 4 x 12-15 Use a heavy load for the rep range that allows you to move with...
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April 2, 2018 – June 3, 2018
Current Training Cycle Template Training Cycle Dates: M 4/2/18 – S 6/3/18 (8 weeks plus Crush Week) Goals: To stay strong post-Open with some back-to-basics strength training. We’ll use more supersets...
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Rest Day
Photo by Thomas H. Want to Explore the World of the Rings? Join guest gymnastics Coach Ken Haller as he takes you through four weeks of gymnastics strength training starting in one week! This 1.5...
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Back Squat / Dumbbell Row | WOD 4.4.18
Back Squat / Three-Point Dumbbell Row Superset* A1) Back Squat: 4 x 12-15 A2) Three-Point Dumbbell Row: 4 x 12-15 Use a heavy load for the rep range that allows you to move with perfect form. Keep rest...
View ArticleSnatch | WOD 4.5.18
Snatch Complex Every Other Minute on the Minute x 7: 1 Snatch Deadlift + 1 Mid-Hang Snatch High Pull + 1 Mid-Hang Power Snatch + 3 Overhead Squats Keep this complex relatively light today (70-80% of...
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Rest Day
Coach JB and Kayleigh R. representing CFSBK at Machu Picchu. (Gunz on display, mountains for scale.) This Week at CFSBK in Review 1. This Sunday, April 8th, we’ll be showing WrestleMania 34 on our...
View ArticleWOD 4.7.18
Metcon Mash-Up AMRAP 12 Minutes: 9 Calorie Row 12 Wall Balls Choose your weight and height on the Wall Balls. Rest 3 minutes, then… AMRAP 12 Minutes: 9/6 Calorie Bike 12 Russian Kettlebell Swings...
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Clean and Jerk | WOD 4.18.18
Clean and Jerk Complex Every Other Minute on the Minute x 14 (7 reps): Clean Deadlift + Hang Clean High Pull + Hang Power Clean + Push Jerk Keep this complex relatively light today (70-80% of Power...
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06/02/18 Iron Maidens Raw Open
The 4th Annual Iron Maidens Raw Open 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 one-rep maxes in a...
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