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Turkish Get Up | WOD 12.17.18
Turkish Get Up For Quality: 100 Turkish Get Ups Use dumbbells and/or kettlebells and switch arms as desired with the goal of doing 50 on each arm. The load should be challenging, something you could do...
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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 12.19.18
WOD 12.19.19 Performance AMRAP 5 Minutes: 9 Front Squats 95/65 9 Pull-Ups Rest 7 minutes, then… AMRAP 5 Minutes: 6 Front Squats 135/95 6 Chest-to-Bar Pull-Ups Rest 7 minutes, then… AMRAP 5 Minutes: 3...
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WOD 12.20.18
WOD 12.20.18 Performance 3 Rounds for Time: 50 Double-Unders 400m Run 10 Power Snatches 135/95 Fitness 3 Rounds for Time: 100 Single-Unders 400m Run 10 Power Snatches 95/65 Post time and Rx 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. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or...
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01/04/19 – 01/05/19 Canned Food and Coat Drive
On Friday, January 4th and Saturday, January 5th, CFSBK will host a winter canned food and coat drive. Bring a winter coat or 5 cans of food to the gym and get one free class on us! There is a limit...
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WOD 12.22.18
WOD 12.22.18 Performance AMRAP 20 Minutes: 15 Calorie Row 10 (5e) Dumbbell Hang Clean and Jerks 50/35 3 Ring Muscle-Ups Fitness AMRAP 20 Minutes: 15 Calorie Row 10 (5e) Dumbbell Hang Clean and Jerks...
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WOD 12.23.18
WOD 12.23.18 5 Rounds Every 6:00.. In 2 Minutes complete: 15 Wall Balls 5-4-3-2-1 Hang Squat Cleans You have 2 minutes to complete the Wall Balls and the Hang Cleans, then rest until the following 6...
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Dumbbell / Kettlebell Complex | WOD 12.24.18
Dumbbell / Kettlebell Complex 5-8 Sets:4 Windmills8-10 Chest-to-Bar Strict Chip-Ups (use band assistance as needed)16 Lateral Box Step Overs The windmills are 4 each arm with either kettlebell or...
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12 Days of Christmas
For Time:1 Burpee 2 Push Presses 115/95/75/65/45 3 Front Squats 115/95/75/65/45 4 Box Jumps 5 Hand-Release Push-Ups 6 Dumbbell Snatches 50/35/25 7 Ring Rows or Kipping Pull-Ups 8 Deadlifts 9 Calories...
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WOD 12.26.18
WOD 12.26.18 Every 4 Minutes for 8 Sets:10/7 Calorie Row10/7 Hand Release Push-Ups3 Back Squats Aim to move at 85% on the Row and Push-Ups, while building to a challenging load on the Back Squats over...
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WOD 12.27.18
WOD 12.27.18 AMRAP 15 Minutes:6 Power Snatches 95/659 Overhead Squats 95/6512 Toes-to-Bars Post rounds, reps, and Rx to comments.Week 4 of 8 _____________________ Cash Out: “Rotisserie” 4 Sets:Forearm...
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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 ArticleLook, Feel, Perform Better Capacity Test
“Jackie” For Time:1000m Row50 Thrusters 45#30 Pull-Ups This classic benchmark (and CFSBK Leaderboard item) should hurt a bit and is very much about how musch you want to push it. Baller status for...
View ArticlePower Clean | WOD 12.30.18
Power Clean In 10 minutes, work up to a heavy Power Clean. Post loads to comments. Week 4 of 8 _____________________ Fitness 5 Rounds for Time: 100 Single-Unders 10 Power Cleans 95/65 5 Strict Presses...
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WOD 12.31.18
WOD 12.31.18 Every Minute on the Minute x 32 (8e): 1) 2-4 Strict Muscle-Ups or 4-8 Strict Dips or 8-12 Push-Ups 2) 8-12 Bent Over Dumbbell Rows 3) 16 Alternating Reverse Goblet Lunges 4) Rest Post work...
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Rest Day
Happy New Year! Today is a scheduled rest/recovery day, but don’t worry! We are open and running on a modified schedule (see below). In today’s CrossFit group classes, you’ll have the option of doing...
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Headstand Work | WOD 1.2.18
Tripod Headstand A) Tripod Set Up > Knees-to-Elbows B) One Knee Off > Both Knees Off C) One Leg Inverted > Both Legs Inverted D) Straddle Press to Headstand > Pike Press to Headstand A...
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WOD 1.3.19
WOD 1.3.19 Every 5 Minutes for 5 Rounds: For Times… 10 Burpees 5 Hang Muscle Snatches 5 Overhead Squats 10 Kipping Pull-Ups Perform the Muscle Snatches and Overhead Squats as a complex. Do not put the...
View Article01/21/19 – 02/27/19 CFSBK Coach Development Camp
Join seasoned CFSBK coaches Whitney Hubbard and David Osorio for a 6-week coach development camp. This program is of interest to novice coaches, experienced coaches, and affiliate owners alike. Click...
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