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Farmer Carry | WOD 8.21.19
Single-Arm Farmer Carry 30 Seconds x 1-2 Sets Use dumbbells, kettlebells, jerry cans, or farmer handles. After a few warm up sets, grab a load you can carry for 30 seconds without putting it down....
View ArticleSnatch | WOD 8.22.19
Snatch Fitness Snatch Grip Push Press + Overhead Squat Work up to a challenging (but not max effort) load. Be sure your area is clear to bail the bar. Performance Snatch Balance Work up to a...
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Deadlift | WOD 8.23.19
Deadlift Heavy 2, 90% x 2 x 2 Including warm ups, work up to a heavy set of 2 dead-start reps (not touch-and-go) within 4-6 sets. Then perform 2 more doubles at 90% of that top set. Post loads to...
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WOD 8.24.19
WOD 8.24.19 4 Rounds: 15 Burpees 35 Squats 500m Row Rest 3 minutes between rounds. Aim for consistent efforts, within a few seconds on each round. Post times and Rx to comments. Week 5 of 6 This Week...
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Dumbbell Bench Press / Ring Row | WOD 8.25.19
Dumbbell Bench Press / Ring Row Superset A1) Dumbbell Bench Press: 3 x 8 Use a “faster up-slower down” tempo. Heavier than last week. A2) Ring Rows: 3 x 8 Use a “faster up-slower down” tempo. Change...
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Dumbbell Split Squats / Front Squat | WOD 8.26.19
Rear Foot Elevated Dumbbell Split Squat 3 x 8e Use a “faster up-slower down” tempo. Heavier than last week. Here’s a useful video! Front Squat Heavy 3 Use a “faster up-slower down” tempo. One work set....
View ArticleClean | WOD 8.27.19
Power Clean Every 2:00 for 5 sets: 1 Power Clean Every 10 Seconds x 3 (3 Singles) The work should be “heavy but perfect” today. Use your heaviest weight from last week if you’re able to. The goal is no...
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Farmer Carry | WOD 8.28.19
Single-Arm Farmer Carry 30 Seconds x 1-2 Sets Use dumbbells, kettlebells, jerry cans, or farmer handles. After a few warm up sets, grab a load you can carry for 30 seconds without putting down....
View ArticleSnatch | WOD 8.29.19
Power Snatch Every 2 Minutes x 6: 2 Power Snatches + 1 Overhead Squat Post loads to comments. Week 6 of 6 _____________________ AMRAP 15 Minutes: 400m Run 30 Alternating Dumbbell Reverse Lunges 20...
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Deadlift | WOD 8.30.19
Deadlift 1-1-1 (Heavy Singles) After a thorough warm up, perform a few heavy singles. If you’re feeling good then go up to or beyond 95%. If you’re newer or haven’t Deadlifted in a while, then aim to...
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WOD 8.31.19
WOD 8.31.19 AMRAP 33 Minutes: 33 Double-Unders 270m Run 21 Russian Kettlebell Swings 15 No-Push-Up Burpees 9 Box Facing Jump Overs Partners alternate movements. So Partner “A” does 33 Dubs > Partner...
View ArticleDumbbell Bench Press / Ring Row | WOD 9.1.19
Dumbbell Bench Press / Ring Row Superset A1) Dumbbell Bench Press: 3 x 8 Use a “faster up-slower down” tempo. Heavier than last week. Last few reps should be tough! A2) Ring Rows: 3 x 8 Use a “faster...
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WOD 9.2.19
Contralateral Romanian Deadlift / Push Press Superset A1) Contralateral Single Leg Single Arm Romanian Deadlift 3 x 6-8 @ 4111 Focus first on balance and stability through the foot, lower leg, and hip....
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September 2, 2019 – October 13, 2019
Current Training Cycle Template Training Cycle Dates: M 8/2/19 – S 10/13/19 (6 weeks) Goals: This cycle will run a similar template to the one we just finished. For conditioning, expect to see regular...
View ArticleSnatch | WOD 9.3.19
Snatch Complex Every 2 Minutes x 5 Sets: Snatch Deadlift + Mid-Hang Muscle Snatch + Mid-Hang Power Snatch + Overhead Squat Post loads to comments. Week 1 of 6 _____________________ 30 Minutes for...
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09/20/19 Mario Kart Tournament
Get ready! On Friday, September 20th starting at 7:45pm, CFSBK is hosting a Mario Kart tournament. Relive your college years, childhood, adolescence, infancy, adulthood, or whatever the case may be....
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Farmer Carry | 9.4.19
Single-Arm Farmer Carry 5-7 Sets x 10 Seconds Rest 1:30 – 2:00 between sets. Start with a load you can carry for 10+ seconds without putting down and progress each week from there with the goal of...
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Clean | WOD 9.5.19
Power Clean 3 Sets… Every Minute on the Minute x 3: Clean Deadlift + Mid-Hang Power Clean + Push Jerk Rest 1:00 between set. Increase load during the rest time as appropriate. Post loads to comments....
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Front Squat | WOD 8.6.19
Front Squat 3 x 6-8 @ 4211 Start light enough to move perfect today and to add load next week. No grinding. Post loads to comments. Week 1 of 6 _____________________ 2 Rounds… AMRAP 6 Minutes: 24...
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Iron Maidens Raw Open
Today: Iron Maidens Raw Open Today’s the day! Iron Maidens, one of CFSBK’s most anticipated events of the year, is finally here! We’ll be hosting this annual women-only powerlifting meet at the gym...
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