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Back Squat | WOD 11.16.16
Back Squat Fitness3 x 5 Use 100% of Week 1's heavy 5 Performance5/3/1 (3 Week):70% x 3 80% x 3 90% x 3+ 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 11.17.16
Power Snatch Take 10 minutes to warm up and get to work weight for the metcon. Post work to comments. Exposure 5 of 8 ______________________ 3 Rounds for Time:50 Double-Unders 10 Power Snatches 135/95...
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Rest Day
CFSBK's Third Art Show is Tomorrow! In case you somehow missed the memo: CFSBK's third Art Show is TOMORROW from 7:30-10:30pm. Free entry and alcohol. It's the best deal in town! The work of Jen...
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Front Squat | WOD 11.19.16
 Front Squat Fitness3 x 5 Warm up and perform 3 x 5 at 100% of your heavy 5 from Week 1. Performance5/3/1 (3 Week):70% x 3 80% x 3 90% x 3+ Your Training Max (TM) is used to base the percentages off...
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Clean and Jerk | WOD 11.20.16
Power Clean Take 10 minutes to warm up to work weight for the metcon. Exposure 5 of 8 _____________________ 3 Rounds For Time:400m Run 10 Power Clean and Jerks 165/110 The run starts toward 4th Avenue...
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Press | WOD 11.21.16
Press Fitness and Performance 5-5-5 Work up to a heavy 5. This is NOT a true max-effort day. The goal is no missed reps. Try and hit a number that feels like you could do another rep or two. Post loads...
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Rest Day
Coaches Katie and Melissa (both Doctors of Physical Therapy!) demonstrate at the Pelvic Floor Health Workshop Thanksgiving Schedule We'll be running on a modified schedule for the upcoming holiday....
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Back Squat | WOD 11.23.16
Back Squat Fitness3 x 5 Use 105% of Week 1's heavy 5. If last week was a grind, then make a smaller jump than 5%. Performance5/3/1 (1 Week):75% x 585% x 3 95% x 1+ Your Training Max (TM) is used to...
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Snatch | "Broly"
Snatch Complex Power Snatch + OHS + Snatch (full) Take 10 Minutes to warm up the complex to a bit beyond work weight for the metcon. Go directly from the Power Dnatch into the Overhead Dquat. You may...
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Rest Day
Members of the 6am crew assembled for Thanksgiving-morning workout yesterday | Photo via Joy M. This Week at CFSBK in Review 1. We'll be running on a modified schedule today. Here's the rundown: FRIDAY...
View ArticleFront Squat | WOD 11.26.16
Front Squat Fitness3 x 5 Use 105% of Week 1's heavy 5. If last week was a grind, then make a smaller jump than 5%. Performance5/3/1 (1 Week):75% x 5 85% x 3 95% x 1+ Your Training Max (TM) is used to...
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Clean and Jerk | WOD 11.27.16
Clean and Jerk Complex Power Clean + Power Jerk + Clean:Take 10 minutes to warm up to work weight for the metcon. Post work to comments. Exposure 6 of 8 ______________________ For Time:50...
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Push Press | WOD 11.28.16
Push Press Fitness and Performance5-5-5 Work up to a heavy 5. This is NOT a true max-effort day. The goal is no missed reps and to try and hit a number that feels like you could do another rep or two....
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A video posted by Jake (@jleivent) on Nov 4, 2016 at 7:05pm PDT Jake L. and Pierre D. recently competed in the CrossFit Liftoff competition. Jake hit 352 lbs in the Clean and Jerk (see above) and 300...
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Back Squat | WOD 11.30.17
Back Squat Fitness5-5-5 Work up to a heavy 5-rep Back Squat. Aim for heavier than Week 1's heavy 5. The goal is to leave a rep in the tank. Performance70% x 1 x 5 Paused (pause for a 3 count at the...
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Snatch | NFT Work 12.1.16
Snatch Complex Every other minute on the minute x 15:Snatch Pull + 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...
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Rest Day
Photos from the 3rd CFSBK Art Show, like this one of Jenna J.'s work, are up our Flickr account This Week at CFSBK in Review 1. Time is running out to sign up for tomorrow's Active Life Bulletproof...
View ArticleFront Squat | WOD 12.3.16
Front Squat Fitness5-5-5 Work up to a heavy 5-rep Front Squat. Aim for heavier than Week 1's heavy 5. The goal is to leave a rep in the tank. Performance70% x 1 x 5 Paused (pause for a 3 count at the...
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Snatch | WOD 12.4.16
Snatch Complex Every other minute on the minute x 15: Clean Pull + 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 in on...
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Press | WOD 12.5.16
Press 1-1-1-1-1 Establish a new 1RM Press. If you're newer to this lift, then perform 5 heavy singles or triples instead. The goal is no missed reps. Post loads to comments.Exposure 8 of 8...
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