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WOD 2.24.19
WOD 2.24.19 8 Dumbbell Lateral Step-Ups 6 Barbell Cuban Presses 2-4 Skin the Cats Scale the skin the cats to low rings as needed, and use a jump on both ends to come through. Use as much control as...
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WOD 2.25.19
WOD 2.25.19 10-5-3-5-10 Deadlifts 6e Half-Kneeling Low-to-High Chop After a warm-up set or two, perform a set of 10, then a set of 5, then a heavy set of 3, before working your way back up to a set of...
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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...
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WOD 2.27.19
WOD 2.27.19 6 Bench Press 12 Plank Salutes 18 Single-Arm Kettlebell Swings Warm up and work up to a challenging few sets on the Bench and the Swings. The Swings are 18 each arm. The Salutes are 6 each...
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WOD 2.28.19
WOD 2.28.19 4 Paused Front Squats (3 seconds in the hole) 6e Renegade Rows (no Push-Up) 8e Side Plank Powell Raises Post work to comments. Week 4 of 7 _____________________ Every Minute on the Minute x...
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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...
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Open Workout 19.2
Open Workout 19.2 Beginning on an 8-minute clock, complete as many reps as possible of:25 Toes-to-Bars50 Double-Unders15 Squat Cleans, 135/85 lb.25 Toes-to-Bars50 Double-Unders13 Squat Cleans, 185/115...
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WOD 3.3.19 6e Single-Leg Barbell Romanian Deadlifts 8-12 Single-Arm High Pulls 3-6 Wall Walks Build to a challenging set on each exercise. Post work to comments. Week 4 of 7 _____________________ 20...
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WOD 3.4.19
WOD 3.4.19 6e Half Kneeling Filly Presses 6e Rotational Med-Ball Side Tosses 6 Supinated Grip Barbell Rows Post work to comments. Week 5 of 7 _____________________ 3 Rounds for Time: 15 Push Presses...
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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...
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WOD 3.6.19
WOD 3.6.19 6e Rear-Foot-Elevated (Bulgarian) Dumbbell Split Squats 12 Alternating Cossack Squats 4 × 5 Seconds L-Sit (on rings, parallettes, or boxes) Place the back foot on bench for the...
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WOD 3.7.18
WOD 3.7.18 EMOM x 30 (6 sets): 1) 3 Deadlifts 2) 8 Dumbell Bench Press 3) 8 Supinated Grip Ring Rows 4) :30 Sandbag Bear-Hug March (in place) 5) Rest Warm up and perform sets across on the Deadlift at...
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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...
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05/11/19 Kids’ Night Out!
Do want a night off for yourself and your kids? Of course you do! So sign up for our CFSBK Kids’ Night Out on May 11th! Your kid will engage in fun movement activities and games, eat pizza, and watch...
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Open Workout 19.3
Open Workout 19.3 For Time: 200-ft. Alternating Leg Dumbbell Overhead Lunges 50 Alternating Leg Dumbbell Box Step-Ups 50 Strict Handstand Push-Ups 200-ft. Handstand Walk 10 Minute Cap Men: 50# Dumbbell...
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WOD 3.10.19
WOD 3.10.19 4 Strict Chin-Ups 8 Pike Press-Ups on Erg 4e Pistols Use assistance or add weight on the Chins as able. Use a controlled tempo on the Pike Press-Ups. Scale the Pistols as needed either in...
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WOD 3.11.19
WOD 3.11.19 Every 3 Minutes for 5 Sets: Power Clean + Hang Squat Clean + 3 Front Squats Warm up and open at a medium-heavy load, building as able. No misses. Post work to comments. Week 6 of 7...
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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 ArticleWOD 3.13.19
WOD 3.13.19 4 Strict Pull-Ups 8e Single-Leg Hip Thrust (3131 tempo) 12 Band Good Mornings Add weight or use assistance on the Pull-Ups as needed. Post work to comments. Week 6 of 7...
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WOD 3.14.19
WOD 3.14.19 Every Minute on the Minute x 30 Minutes (6 Rounds): 1) 6e Single-Arm Dumbbell Push Presses 2) :30 Double Kettlebell Front Rack Hold 3) 6e SA Band Reverse Flyes 4) 3-6 Strict Toes to Bars...
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