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WOD 11.19.19
WOD 11.19.19 Every 5:00 x 5 Rounds For Time: 3x 4 Power Cleans 135/95 4 Push Jerks 20 Double-Unders The barbell should be on the medium-light side and unbroken. Modify the Dubs to Alternating Foot...
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12/15/19 Wim Hof Method Workshop
Put yourself in the expert hands of a certified Wim Hof Method Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize...
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Bench Press / Ring Row | WOD 11.20.19
Dumbbell Bench Press / Pronated Grip Ring Row A1) Dumbbell Bench Press: 2 x 14-16 @ 4121 A2) Pronated Grip Ring Row: 2 x 14-16 @ 4121 Use a load that’s light enough to allow you to perform the...
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Kipping Pull-Ups | WOD 11.21.19
Kipping Pull-Up Strength/Skill Work Choose an appropriate track to work on today. Foundational Strength Building Superset A1) 4-6 x 5 Strict Pull-Ups/Chin-Ups A2) 4-6 x :10-:20 Chin-over-Bar Hang A3)...
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Dip / Romanian Deadlift | WOD 11.22.19
Dip / Romanian Deadlift Superset A1) Matador Dip, Box Dip, or Leg Assisted Box Dip: 2 x 14-16 @ “Slower Down-Faster Up” A2) Romanian Deadlift: 2 x 14-16 @4121 The “4121” tempo we’re using on strength...
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WOD 11.23.19
Partner Metcons In teams of 2 with one partner working at a time, partners alternate complete rounds of: 1) AMRAP 12 Minutes: 20 Double-Unders 10 Dumbbell Deadlifts 10 Alternating Dumbbell Renegade...
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Lat Pullover / Landmine Rotation | WOD 11.24.19
Dumbbell Lat Pullover / Landmine Rotation Superset A1) Dumbbell Lat Pullovers: 2 x1 4-16 @ 4121 A2) Landmine Rotations: 2 x 14-16 @ 4121 Rest :30 between movements, 1:00 between sets. Post loads to...
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Arnold Press / Back Squat | WOD 11.25.19
Seated Arnold Press / Back Squat Superset A1) Seated Arnold Press: 3 x 12-15 @4121 A2) Back Squat: 3 x 12-15 @4121 Increase weight slightly from last week. This week the reps go down but there’s a...
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WOD 11.26.19
WOD 11.26.19 Every 5 Minutes x 5 Rounds For Time: 3x 7 No-Push-Up Burpees 7 Deadlifts 185/125 7 Box Jump Overs 24/20 The barbell should be on the medium-light side and unbroken. Stepping in/out on the...
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Bench Press / Ring Row | WOD 11.27.19
Dumbbell Bench Press / Pronated Grip Ring Row A1) Dumbbell Bench Press: 2 x 12-15 @ 4121 A2) Pronated Grip Ring Row: 2 x 12-15 @ 4121 Use a load that’s light enough to allow you to perform the...
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Toes-to-Bar Strength | Thanksgiving Day WOD
Choose an appropriate track to work on today. Foundational Strength Building Superset: A1) 5-7 x 5 Compression Sit-Ups to Pancake A2) 5-7x :20 20 PVC Arch Hold A3) 5-7 x :20 Active Bar Hang...
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Dip / Romanian Deadlift | WOD 11.29.19
A1) Matador Dip, Box Dip, or Leg Assisted Box Dip: 3 x 12-15 @ “Slower Down-Faster Up” A2) Romanian Deadlift: 3 x 12-15 @4121 The “4121” tempo we’re using on strength work this cycle would be NO JOKE...
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Triple AMRAP 11.30.19
AMRAP 7:00 10 Thrusters 115/80 3 Ring Muscle Ups Rest 5:00 AMRAP 7:00 10 Box Jumps 24/20″ 10 Russian KB Swings 32/24kg Rest 5:00 AMRAP 7:00 Max Calorie Row/Bike Aim to hold a consistent split...
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Lat Pullover / Landmine Rotation | Assistance Work 12.1.19
A1) Dumbbell Lat Pullovers: 2 x1 12-15 @ 4121 A2) Landmine Rotations: 2 x 12-15 @ 4121 Rest :30 between movements, 1:00 between sets. Post loads to comments Week 3 of 6 _____________________ 20:00 for...
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Arnold Press / Back Squat | 20-20-20 WOD 12.2.19
A1) Seated Arnold Press: 3 x 12-15 @4121 tempo A2) Back Squat: 3 x 12-15 @4121 tempo Coaches Notes: Increase the weight from last week. Use a load that’s light enough to allow you to perform the...
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Aerobic Interval Metcon
Every 5:00 x 5 Rounds For Time: 3x 5 Power Cleans 135/95 5 Push Jerks 20 Double-Unders Coaches Notes: This is a repeat from 2 weeks ago with an additional rep per round on the barbell. The barbell...
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Bench Press / Ring Row | WOD 12.4.19
A1) Dumbbell Bench Press: 3 x 12-15 @ 4121 A2) Pronated Grip Ring Row: 3 x 12-15 @ 4121 Coach’s Notes: Increase weight slightly from last week, one that still allows you to perform the prescribed reps...
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12/07/19 Canned Food and Coat Drive
On Saturday, December 7th, CFSBK will host a winter canned food and coat drive. Bring a lightly worn winter coat or 5 cans of food to the gym and get one free class on us! Coats will be donated to New...
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Kipping Pull-Ups | WOD 12.5.19
Kipping Pull Up Strength/Skill Work Choose an appropriate track to work on today. Foundational Strength Building Superset: A1) 4-6 x 5 Strict Pull-Ups/Chin-Ups A2) 4-6 x :10-:20 Chin-over-Bar Hang A3)...
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Dip / Romanian Deadlift Superset | WOD 12.6.19
A1) Matador Dip, Box Dip, or Leg Assisted Box Dip: 3 x 12-15 @ “Slower Down-Faster Up” The “4121” tempo we’re using on strength work this cycle would be NO JOKE for dips, even at just bodyweight....
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