Clik here to view.
01/24/19 – 02/14/19 Handstand & Muscle-Up Workshop
Want to get more comfortable in a Handstand? Need to work on your Muscle-Up? This class offers 4 weeks of focused Handstand and Muscle-Up training with Coach Ken Haller. Classes will consist of...
View ArticleClik here to view.
Turkish Get Up | WOD 1.21.19
Turkish Get Up 1) Turkish Get Up or Pressing Turkish Get Up 2) 12 (6e) Single Arm or Archer Ring Rows Work up to a heavy load on a Get Up variant. Rest a minute or so and perform a set on a Ring Row...
View ArticleClik here to view.
Rest Day
Today is a scheduled rest/recovery day, but don’t worry! We are open and running on our normal schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or...
View ArticleClik here to view.
Muscle-Up Transitions | WOD 1.23.19
Ring Muscle-Up Transitions Spend some time on skills and drills either warming up Muscle-Ups for the workout, or practicing at an appropriate level of work toward getting them. A) High and Low Ring...
View ArticleClik here to view.
WOD 1.24.19
WOD 1.24.19 At the start of a running clock, you have 2 minutes to perform: 9 Chest-to-Bar Pull-Ups 9 Burpees 3 Squat Snatches, as heavy as possible Rest for the 4 minutes between the 2 minute mark...
View ArticleRest Day
Today is a scheduled rest/recovery day, but don’t worry! We are open and running on our normal schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or...
View ArticleClik here to view.
WOD 1.26.19
Partner AMRAPs AMRAP 18 Minutes: Calories Rowed Partners may switch off as desired, but we suggest about every 45-50 seconds or so to keep intensity up. Have a strategy to make the transitions as...
View ArticleWOD 1.27.19
WOD 1.27.19 Performance AMRAP 10 Minutes: 1 Power Clean 185/125 1 Handstand Push-Up 2 Power Cleans 2 Handstand Push-Ups 3 Power Cleans 3 Handstand Push-Ups 4 Power Cleans 4 Handstand Push-Ups …continue...
View ArticleClik here to view.
WOD 1.28.19
WOD 1.28.19 1) 12 Dumbbell Bench Presses 2) 150′ Single-Arm Farmer Carry, each arm 3) 7/5 Calorie Bike, as fast as possible Spend about 30 minutes today rotating through the exercises. Build to...
View ArticleClik here to view.
Rest Day
Today is a scheduled rest/recovery day, but don’t worry! We are open and running on our normal schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or...
View ArticleClik here to view.
Bar Muscle-Up | Front Squat
Bar Muscle-Up Performance Every Minute on the Minute x 10: 5 Burpees + 2-5 Bar Muscle-Ups The goal is no misses on the Muscle-Ups. Choose a number that allows you to practice perfecting the movement as...
View ArticleClik here to view.
WOD 1.31.19
WOD 1.31.19 AMRAP 15 Minutes: 10 Hang Power Snatches 115/80 20 Pull-Up 30 Deadlifts 115/80 The Hang Power Snatch should be light-medium for you, and the Deadlift should be very light. Consider your...
View ArticleClik here to view.
Rest Day
When you realize that the CrossFit Open is less than 3 weeks away This Week at CFSBK in Review 1. On Monday, we gave you 5 reasons to sign up for the 2019 Open. If you do decide to take our advice,...
View ArticleClik here to view.
WOD 1.2.19
WOD 1.2.19 15 Minutes or 3-5 Rounds: 5e Rear Foot Elevated Split Squats 5 Strict Chin-Ups 20s Side Plank Add weight to the Split Squats as able (Goblet or Suitcase), and add weight or use assistance to...
View ArticleClik here to view.
Clean | WOD 2.3.19
Clean Every Minute on the Minute x 20: 1 Clean These are intended to be full (Squat) Cleans. You can (but don’t have to) increase weight on the 6th, 11th, and 16th reps. Post loads to comments. Week 8...
View ArticleClik here to view.
WOD 2.4.19
WOD 2.4.19 4-6 Rounds: 6e Barbell Split Stance Romanian Deadlift 6e Alternating Dumbbell Z-Press 2-4 Skin the Cats Spend about 20 minutes rotating through the three exercises, resting about 30-60...
View ArticleClik here to view.
Rest Day
Today is a scheduled rest/recovery day, but don’t worry! We are open and running on our normal schedule. In today’s CrossFit group classes, you’ll have the option of doing either yesterday or...
View ArticleClik here to view.
February 4, 2019 – March 24, 2019
Photo by Thomas H. Current Training Cycle Template Training Cycle Dates: M 2/4/19 – Su 3/24/19 Goals: To stay fresh through the CrossFit Open, which runs from February 21st through March 24th. We’ll...
View ArticleClik here to view.
WOD 2.6.19
WOD 2.6.19 3-5 Sets: 6e Alternating Lateral Lunges 6 Strict Chin-Ups 6e Single-Arm Kettlebell/Dumbbell High Pulls Work up to a challenging set on each exercise. Add weight to the Lunges (goblet-style)...
View ArticleClik here to view.
WOD 2.7.19
WOD 2.7.19 4-5 Sets: 8e Single-Arm Dumbbell Row 8e Wall Facing Shoulder Taps or 2 Wall Walks 8e Single-Arm Contralateral Reverse Lunge + Romanian Deadlift :20 Reverse Plank Bridge Build to a...
View Article