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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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Dumbbell Complex | WOD 10.8.18
Dumbbell Complex 4-5 sets, progressively working up to a challenging load on the following complex: 7 Dumbbell Muscle Cleans 7 Dumbbell Front Squats 7 Dumbbell Push Presses Only the thumb side globe of...
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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. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or...
View ArticleBack Squat / Front Squat | WOD 10.10.18
Back Squat / Front Squat Performance Back Squat 2 x 8 Front Squat 1 x 8 Perform the Back Squats at or near at the load you were able to successfully complete a 10RM from last cycle. Move directly from...
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Push Press | WOD 10.11.18
Push Press 3-3-3-3-3 After a few warm up sets, work up a heavy but perfect set of 3 Push Presses with the goal of zero missed reps. Focus on a strong rack position, a smooth balanced dip, and an...
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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. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or...
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WOD 10.13.18
WOD 10.13.18 AMRAP 7 Minutes: 7 Handstand Push-Ups (or 14 Push-Ups) 7e Pistols (or 7e High Box Step-Ups) Rest 5 minutes, then… AMRAP 7 Minutes: 14 Kettlebell Swings 32/24kg 14 Sit-Ups Rest 5 minutes,...
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Snatch | WOD 10.14.18
Snatch Every Minute on the Minute x 5: 2 Snatch Pulls + 1 Mid-Hang Snatch (@50-60%) Rest 2 minutes, then… Every Minute on the Minute x 5: 1 Snatch Pull + 1 Mid-Hang Snatch (@60-70%) Rest 2 minutes,...
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Dumbbell Complex | WOD 10.15.18
Dumbbell Complex 4-5 sets, increasing load with each set: 5e Dumbbell Windmills 10 Kettlebell Double Front Squats Post loads to comments. Exposure 2 of 8 _____________________ 3 Rounds for Time: 15...
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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. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or...
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Back Squat / Front Squat | WOD 10.17.18
Back Squat / Front Squat Performance Back Squat: 2 x 5 LP Front Squat: 1 x 5 LP Heavier than last week. Fitness Back Squat: 1 x 5 Front Squat: 1 x 5 Heavier than last week. Post loads to comments....
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Power Clean | WOD 10.18.18
Power Clean Performance Every Minute on the Minute x 5: 6 Touch-and-Go Power Cleans Rest 2 minutes, then… Every Minute on the Minute x 5: 4 Touch-and-Go Power Cleans Rest 2 minutes, then… Every Minute...
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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. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or...
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“Fight Gone Bad”
“Fight Gone Bad” Three Rounds, As Many Reps as Possible, of: Wall Ball Shots 20lb-10’/14lb-9′ Sumo Deadlift High-pull, 75lbs/55lbs/35lbs Box Jumps, 20″ Push Press, 75lbs/55lbs/35lbs Row In this...
View ArticleSnatch Deadlift | WOD 10.21.18
Snatch Deadlift 5-5-5-5-5 Build to a heavy but perfect set of 5 Snatch Grip Deadlifts. Control the descent on the first 4. You may drop the final rep of each set. Aim for 85% or more of your best...
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11/17/18 5th Annual Art Show
Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s previous Art Shows know it looks pretty awesome. Our 5th Art...
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Dumbbell / Kettlebell Complex | WOD 10.22.18
Dumbbell / Kettlebell Complex In 15 minutes, perform 4-5 sets of: 12 Dumbbell Bench Press 24 Kettlebell Walking Lunges (12e, Suitcase or Front Rack) Increase load on each set, working up to a...
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