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WOD 6.9.19
WOD 6.9.19 A) Barbell Front Rack Step-Ups: 4 x 8ea Use a “slower down-faster up” tempo. Box height should place the working leg below parallel. Focus on driving thought the top leg and not pushing off...
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Bench Press | WOD 6.10.19
Bench Press 4 x 8 Sets across. Use a slower down-faster up tempo. Add a few pounds to last week’s weight. Post loads to comments. Exposure 2 of 6 _____________________ AMRAP 8 Minutes: 12 Power Cleans...
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Snatch / Back Squat | WOD 6.11.19
Snatch Every Minute on the Minute x 5: Mid-Hang Muscle Snatch + Mid-Hang Power Snatch Then, Every Minute on the Minute x 5: Mid-Hang Power Snatch + Mid-Hang Snatch Keep the load for this complex...
View ArticlePull-Ups | WOD 6.11.19
Pull-Ups Choose the option below you need the most. As a guide, we recommend focusing on the strict work for at least a few weeks if you can’t yet consistently perform sets of 5-10 strict, unassisted...
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Thruster | WOD 6.13.19
Barbell Thruster 7-7-7 Warm up and work up to a heavy set of 7 for the day. Bar comes off the floor. The first rep can begin with a Squat Clean. You must maintain control of the bar throughout the set....
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Deadlift | WOD 6.14.19
Deadlift 4 x 4 Sets across. Add a few pounds to last week. Bias dead stop/start reps again this week. Post loads to comments. Exposure 2 of 6 _____________________ In a 2:00 Window: 20/15 Calorie Row...
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The East Coast Gambit (All Classes Cancelled)
Today: The East Coast Gambit at CFSBK! Please note that all classes (including Yoga for Athletes, Active Recovery, and Open Gym) are cancelled today. We’ll return to our normal schedule tomorrow,...
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WOD 6.16.19
WOD 6.16.19 A) Single Leg Barbell Romanian Deadlift: 4 x 8ea B) Single Arm Seated Dumbbell Press: 4 x 8ea Post loads to comments. Week 2 of 6 _____________________ AMRAP 18 Minutes: 30 Toes-to-Bars 40...
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Bench Press | WOD 6.17.19
Bench Press 4 x 12 Sets across. Use a slower down-faster up tempo. Use a load lighter than last week’s 8s, one you feel you could move well for 15 reps. Post loads to comments. Exposure 3 of 6...
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Snatch / Back Squat | WOD 6.18.19
Snatch Every Minute on the Minute x 3: 3 Mid-Hang Muscle Snatches Then, Every Minute on the Minute x 3: 2 Mid-Hang Power Snatches Then, Every Minute on the Minute x 4: 1 Mid-Hang Snatch Keep the load...
View ArticlePull-Ups | WOD 6.19.19
Pull-Ups Choose the option below that you need the most. As a guide, we recommend focusing on the strict work for at least a few weeks if you can’t yet consistently perform sets of 5-10 strict,...
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WOD 6.20.19
WOD 6.20.19 Every Minute on the Minute x 24: 1) 5 Wall Balls 2) 1 Hang Power Clean Use a heavier load and/or aim for a higher target than you usually would. We have some 30 lb and 25 lb med-balls!...
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Deadlift | WOD 6.21.19
Deadlift 4 x 8 Sets across. Lighter than last week. Use a “faster up-slower down” tempo. These should be challenging but feel like you could do another 2-3 reps per set. Touch-and-go reps are okay. Use...
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WOD 6.22.19
Partner Metcon In teams of 2 with one partner working at a time… AMRAP 30 Minutes: 20 Calorie Row (14 Bike) 20 Single Arm Dumbbell Hang Power Clean and Push Press, Left 50/35 20 Calorie Row (14 Bike)...
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ALL CLASSES CANCELLED TODAY
ALL CLASSES CANCELLED TODAY All classes are cancelled today, June 23d as we host the Fittest of the Finest Competition and Heath Fest. The whole block will be closed down for the event, and there will...
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Bench Press | WOD 6.24.19
Bench Press 4 x 12 Sets across. Use a “slower down-faster up” tempo. Heavier than last week if you can. Last reps or two of each set should be challenging. Post loads to comments. Exposure 4 of 6...
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06/29/19 “Stonewall” Pride Workout
As we approach lesbian, gay, bisexual, transgender, queer (LGBTQ) Pride weekend, CFSBK is proud to celebrate and support the LGBTQ members of our gym and the broader community. On Saturday, June 29th,...
View ArticleSnatch / Back Squat | WOD 6.25.19
Snatch Every Minute on the Minute x 2: 3 Mid-Hang Muscle Snatches Then, Every Minute on the Minute x 2: 2 Mid-Hang Power Snatches Then, Every Minute on the Minute x 6: 1 Mid-Hang Snatch Keep the load...
View ArticlePull-Ups | WOD 6.26.19
PULL-UPS Choose the option below that you need the most. As a guide, we recommend focusing on the strict work for at least a few weeks if you can’t yet consistently perform sets of 5-10 strict,...
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WOD 6.27.19
WOD 6.27.19 Every 6 Minutes for 5 Rounds: 7 Burpees 7 Thrusters 135/95 7/5 Calorie Bike Aim for challenging but repeatable efforts on all 5 rounds. The Thrusters should be on the heavy side for you but...
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