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Back Squat / Front Squat | WOD 9.17.16
Back Squat / Front Squat FitnessBack Squat: 2 x 5 Linear ProgressionFront Squat: 2 x 3 Linear Progression Heavier than last week PerformanceBack Squat: 75% x 5 x 2Front Squat: 75% x 5 x 2 Post loads to...
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Snatch | WOD 9.18.16
Snatch Complex Fitness Every 2 Minutes x 8: Power Snatch + High Hang Snatch + Overhead Squat Performance Every 2 Minutes x 8: Power Snatch + High Hang Snatch + Snatch Balance Post loads to comments....
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Deadlift / Handstand Push-Up | WOD 9.19.16
Deadlift / Handstand Push-Up Superset* 1A) Deadlift Fitness 3 x 4 Heavier than last week. Performance 70% x 5 x 3 1B) Handstand Push-UpFitness 3 x 5-10 Box Piked HSPUs 1-2 AbMats are ok. Knees are...
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Rest Day
Kim R. Deadlifts at July's Starting Strength Program TotalSchedule Note: Tonight's Active Recovery with Coach Fox is cancelled Register Now For Starting Strength Program The Starting Strength program...
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Back Squat / Front Squat | WOD 9.21.16
Back Squat / Front Squat FitnessBack Squat: 2 x 12 Linear ProgressionFront Squat: 2 x 8 Linear Progression Heavier than last week. PerformanceBack Squat: 70% x 2 x 2Front Squat: 70% x 2 x 2 Every other...
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Clean and Jerk | WOD 9.22.16
Clean and Jerk Complex Every minute on the minute x 15:3 Power Clean + Push Jerk These will add up quickly, so start modestly on the load and only increase if the reps feel crisp. Do them touch-and-go...
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Rest Day
The aptly named Team Height Disparity at last weekend's Flex on the Beach event This Week at CFSBK in Review 1. Fight Gone Bad season is here! That means your teams should have done some housekeeping...
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Back Squat / Front Squat | WOD 9.24.16
Back Squat / Front Squat FitnessBack Squat: 2 x 5 Linear ProgressionFront Squat: 2 x 3 Linear Progression Heavier than last week PerformanceBack Squat: 80% x 4 x 2 Front Squat: 80% x 4 x 2 Post loads...
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Snatch | WOD 9.25.16
Power Snatch Every minute on the minute x 15:3 Power Snatches These will add up quickly so start modest on the load and only increase if the reps feel crisp. Do them touch-and-go if you can organize...
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Deadlift / Handstand Push-Up | WOD 9.26.16
Deadlift / Handstand Push-Up Superset* 1A) Deadlift Fitness 3 x 2 Heavier than last week. Performance 85% x 3 x 3 1B) Handstand Push-UpFitness 3 x 5-10 Box Piked HSPUs 1-2 AbMats are ok. Knees are...
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Rest Day
Humans of Starting Strength Cycle: Micheline G. and Christina L. Registration for our next round of Starting Strength Program cycles opened last week! Between now and when the cycle starts, we'll be...
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Back Squat / Front Squat | WOD 9.28.16
Back Squat / Front Squat FitnessBack Squat: 2 x 12 Linear ProgressionFront Squat: 2 x 8 Linear Progression Heavier than last week PerformanceBack Squat: 70% x 2 x 2Front Squat: 70% x 2 x 2 Every other...
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Clean and Jerk | "Jackie"
Power Clean and Push Jerk Every minute on the minute x 15: 2 Power Clean and Push Jerks These will add up quickly, so start modest on the load and only increase if the reps feel crisp. Do them...
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Rest Day
CFSBK mamas Mary H. and Coach MeLo | Photo by Coach JB This Week at CFSBK in Review 1. In another week of Humans of Starting Strength Program, we talked to Andre L. and the dynamic duo of BFFs...
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Back Squat / Front Squat | WOD 10.1.16
Back Squat / Front Squat FitnessBack Squat: 2 x 5 Linear Progression Front Squat: 2 x 3 Linear Progression Heavier than last week PerformanceBack Squat: 85% x 3 x 2Front Squat: 85% x 3 x 2 Post Loads...
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Snatch | WOD 10.2.16
Power Snatch Every minute on the minute x 15:2 Power Snatches These will add up quickly, so start modestly on the load and only increase if the reps feel crisp. Do them touch-and-go if you can organize...
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NFT Work | Deadlift 10.3.16
5 RNFT or 20 Minutes 12 Russian Kettlebell Swings12 (6ea) Goblet Reverse Lunges 12 (6ea) Forearm Plank Alternating Reaches 6-12 Handstand Push-Ups, or Dumbbell Presses Use the same kettlebell for both...
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Rest Day
CFSBKers Jackie C. and Brian S. at the front desk with Greg. Read on to learn more about Jackie and Brian's business! | Photo via Bond Street Around Degraw: Ample Hills Creamery Now that summer is over...
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Back Squat | WOD 10.5.16
Back Squat 1-1-1 Max effort day. After a few warm up sets, attempt to set a new personal best on the Back Squat. As always, use spotters for heavy attempts and stay with your barbell in the event of a...
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Clean | WOD 10.6.16
Power Clean 1-1-1-1-1 Max effort day. After a few warm up sets, attempt to set a new personal best on the Power Clean. If you're very new to the lift, then perform 5 heavy singles (with rest in...
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