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Snatch | WOD 10.27.16
Snatch Metcon 5 Rounds for Time:7 Power Snatches 155/105 7 Handstand Push-Ups 14 Pistols, alternating (7ea) The Power Snatch weight should be on the heavy side of medium. All singles are totally...
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Rest Day
Photo by Thomas H. This Week at CFSBK in Review 1. We bid a fond farewell to two of our wonderful members, Pigeon K. and Evan H. Come back and visit us soon, you two! 2. There's still space in the...
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Front Squat | WOD 10.29.16
Front Squat Fitness3 x 5 Warm up and perform 3x5 at 85% of your heavy 5 from last week Performance5/3/1 (3 Week):70% x 3 80% x 3 90% x 3+ These percentages are based on your Training Max (or TM). The...
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Power Clean | WOD 10.30.16
Power Clean Metcon 7 Rounds for Time: 15 Wall Balls 20/10, 14/9 10 Chest-to-Bar Pull-Ups 5 Power Cleans 205/135 The barbell should be on the heavy side for today and likely done as singles. Sub regular...
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Press / Dumbbell Bent-Over Row | WOD 10.31.16
Press / Dumbbell Bent-Over Row Superset* 1A) Press Fitness and Performance3 x 10 Perform these at about 90% of what you successfully made for 10 in Week 1. Touch-and-Go is permitted. 1B) Dumbbell...
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Rest Day
Rob U. and Dan C. competed in the Starting Strength Fall Classic over the weekend. Rob hit 372.5/177.5/435 for a 985 total. Dan went 500/225/575 for a 1300 total, a new gym record, and first place in...
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Back Squat | WOD 11.2.16
Back Squat Fitness3 x 5 Use 90% of Week 1's heavy 5. Performance5/3/1 (1 Week):75% x 585% x 395% x 1+ These percentages are based on your Training Max (or TM). The final set (the 85% set this week) is...
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Snatch | WOD 11.3.16
Snatch Metcon 5 Rounds for Time: 10 Snatches (full) 115/75 10 Over-the-Bar Burpees (lateral) 270m Run Post time and Rx to comments. _____________________ 4 RNFT: 8-12 Bicep Curls 6e Palloff Presses...
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Rest Day
Dave and Aileen F. recently welcomed Noah William Fung into the world. The happy parents report that Noah weighted in at 5 lbs, 14oz, and his PR is 3 diapers in 1 minute thus far. Aileen trained at...
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Front Squat | WOD 11.5.16
Front Squat Fitness 3 x 5 Warm up and perform 3 x 5 at 90% of your heavy 5 from Week 1. Performance5/3/1 (1 Week): 75% x 5 85% x 3 95% x 1+ These percentages are based on your Training Max (or TM). The...
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Clean and Jerk | WOD 11.6.16
Clean and Jerk Take 10 minutes to warm up to work weight or a little above it. For Time: 50 Double-Unders 10 Clean and Jerks 155/105 40 Double-Unders 8 Clean and Jerks 30 Double-Unders 6 Clean and...
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Push Press / Dumbbell Bent-Over Row | WOD 11.7.16
Push Press / Dumbbell Bent-Over Row Superset* 1A) Push Press Fitness and Performance3 x 10 Perform these at about 90% of what you successfully made for 10 in Week 2. Touch-and-Go is permitted. 1B)...
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Rest Day
Saturday, November 19th: The 3rd Annual CFSBK Art Show Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK's previous...
View ArticleBack Squat | WOD 11.9.16
Back Squat Fitness3 x 5 Use 95% of Week 1's heavy 5. Performance5/3/1 (5 Week):65% x 5 75% x 5 85% x 5+ Your Training Max (TM) is used to base the percentages off of. Increase your TM 10 lbs above the...
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Snatch | WOD 11.10.16
Snatch Every 2 Minutes x 15: Snatch Deadlift + Mid-Hang Snatch + Snatch Start at about 60% and build from there as appropriate. No press-outs. If you miss a lift, you can attempt in on the next round....
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Rest Day
No, that's not just the Friday finish line! Azam P. recently completed the Pinhoti 100 mile run in Alabama. Azam reports, "It was a 28+ hour ordeal along the infamous old Indian trail systems." This...
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Front Squat | WOD 11.12.16
Front Squat Fitness3 x 5 Warm up and perform 3x5 at 95% of your heavy 5 from Week 1. Performance5/3/1 (5 Week):65% x 5 75% x 5 85% x 5+ Your Training Max (TM) is used to base the percentages off of....
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Clean and Jerk | WOD 11.13.16
Clean and Jerk Complex Every 2 Minutes x 15:1 x (Clean Deadlift + Mid-Hang Clean + Jerk) Start at about 60% and build from there as appropriate. No press-outs. If you miss a lift, you can attempt it in...
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Press / Dumbbell Bent-Over Row | WOD 11.14.16
Press / Dumbbell Bent-Over Row Superset* 1A) Press + Push Press Fitness and Performance1 Press + 5 Push Presses Work up to a heavy load for the day. The goal is no misses. Aim for your heaviest set of...
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Rest Day
Coach Whitney performing at last year's CFSBK Art Show. Free beer, good art, and great people. What more could you ask for? Come One and All to CFSBK's Art Show this Saturday! CFSBK's third Art Show is...
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