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Rest Day

Want to do this some day? Read on! | Photo by Thomas H.

Struggling with Your Pull-Ups? Sign up for AG Strength!

Are you struggling with your Pull-Ups? Are you stuck at the bottom of your Handstand Push-Up? Check out Coach Arturo's Anti-Gravity Strength class!

Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up.


Wednesday, May 31st - Wednesday, July 12th
Monday 9am
Wednesday 9am

Tuesday, May 30th - Saturday, July 15th
Tuesday 6pm
Saturday 11am

Cost and Eligibility

The cost is $160 per month. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.

What Happens in a Class?

The first class will begin with an assessment of each individual's upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise on this on a case by case basis. Just ask!


"There are a lot of good specialty workout options here at CFSBK, and I am happy to say that AG Strength has earned its spot at the top with the best of them. For any good program to be effective, it needs two components: an excellent coach and coach-able participants. Coach Ro brings his meticulous approach and his dedication to the integrity of his craft. Its up to you to bring the latter. In this class, great emphasis is placed on the proper execution of movements. Suffice it to say. this class is not about building egos but rather overall strength. Rest assured, by the end of the cycle you are guaranteed to see results. I did! Apart from having loads of fun while working extremely hard (this may be paradoxical but it's the truth), I have seen improvements in my Bench, Overhead Press, Chin-Up and Pull-Up (I couldn't do a Pull-Up prior to this class). Love this class! Thanks, Coach Ro!"—Wendy S.

"AG Strength brought marked improvements to my upper body pull and push strength, and it was impressive how it translated into gymnastic gains/z. During AGS I got my first Handstand Push-Up, my first Chest-to-Bar Pull-Up, and went from doing a 15 lbs weighted strict Pull-Up to a 60 lbs one! It's a great class to focus on targeted upper body strength, and Arturo's programming helps you see constant week-after-week improvements."—Daniel R.

News and Notes

  • Starting tomorrow, we're offering Fit 55+ on Fridays at 11am! Know someone who might benefit from this class? Send them here
  • We're now offering an 8am Short Circuit class on Sundays. Hurray for more fitness! 
  • Next Level Weightlifting Club is cancelled tonight. NLWC will return next week on Thursday nights!

Yesterday's Whiteboard: Clean and Jerk | KB Swings, Box Jumps, Burpees
6 Things That Happen to the Body When You Stop Lifting BarBend
Bessie Stringfield, the Bad-Ass Black Motorcycle Queen of the 1930s Atlas Obscura

Reader Comments (11)

Saturday's Programming

Back Squat / Front Squat

Tempo BSQ (41x1):
2 x 6

Tempo FSQ (41x1):
1 x 6

Heavier than last week. The last few reps of each set should be tough but the goal is no misses. Be true to the tempo work.

Post loads to comments.
Exposure 4 of 8

Every 5 minutes for 4 rounds:
20/15 Calorie Row
15 Front Squats 95/65
10 Toes-to-Bar

Work at an 75-85% pace. The FSQ and T2B should be unbroken or 2 quick sets. Aim for consistent times on each round. Scale FSQ weight and T2B (to HLR or HKR, or reduced reps) as needed.

Post time and Rx to comments.

May 18, 2017 | Registered CommenterDavid Osorio

Lol, evening AG Strength sold out at 12:13am! Happy to say I nabbed the last spot!

May 19, 2017 | Unregistered CommenterAllie B

Dam-nit Allie B! Now I am just going to have to get strong in "regular" AG.

May 19, 2017 | Unregistered CommenterJay-Star

That Atlas Obscura piece made my morning.

May 19, 2017 | Unregistered CommenterKate Tk

Really excited for AG Strength, seems to target all the things I suck at. Luckily I can do the a.m. or I would've missed out, didn't realize this was such a hot ticket.

May 19, 2017 | Unregistered CommenterBjörn

all y'all staying up late to snatch up the only AGS slot I could potentially take (pun intended even though the snatch is not an AG movement) are in for some mad glowering at the front desk, let me tell you

anyway: 7 a.m. w/McDowell (ft. special guest Chris Fox & Hot Snakes Radio).

BSQ: 175x6x2; FSQ: 155x6. Could've gone a little heavier here on the back squats but wanted to dial in the technique. Been much better at keeping my knees out recently. Gonna have to work hard at maintaining that as the weight goes up.

Metcon: 2 ok rounds, 2 gross rounds. Kip just keeps disappearing from the TTB in metcon situations and I flop around on the bar like an irate lobster. Maybe I should sign up for AGS and try to OH WAIT

May 19, 2017 | Unregistered CommenterChas C.

Aw Chas!!!! :-(

May 19, 2017 | Unregistered CommenterAriel

Tempo HBBS: 165 x 6 x 2
Tempo FSQ: 135 x 6

WOD: 2:16, 2:13, 2:16, 2:06
This was great for me to work on pacing coming off of the rower. Went all out on the last one. Front squats unbroken - this was the biggest physical/mental hurdle. T2B 6-4 for the first three rounds, then 6-2-2 for the last.

May 19, 2017 | Unregistered CommenterKayleigh

8am with Melo

Back Squat: 150 x 6 x 2
Front Squat: 135 x 6 x 1

This wasn't too bad. The weight moved well and I wasn't struggling much. Those tempo front squats are always a pain no matter the weight ¬_¬

WOD: 2:36, 2:47, 2:45. 2:55
Scaled to 85 for the front squats and knees raises. I wasn't doing strong consistent pulls on the row. I was just trying to speed through them. Ended up draining me by the time it came for the Front Squats.

May 19, 2017 | Unregistered CommenterRoose

BSQ 135, FSQ 115. I wonder sometimes whether this is heavy enough? On the other hand, when I took bigger jumps earlier in the cycle, I had a LOT of trouble taking only one breath at the top instead of hanging out there for three or four seconds.

WOD 1:56, 2:01, 2:09, 2:12 with kipping HKR. I probably gave up on trying to get the kipping knees/toes/knees/toes rhythm too soon.

May 19, 2017 | Unregistered CommenterStella

Man I missed the AG Strength sign up AND a Maria Bamford masterclass both in the same day!

Oy vey.

Squats! Accidentally went up 15lbs to 105 for the backsquat (heavy) and 85lbs on the front squat.

2 rounds of the metcon cause time in OG. All unbroken. Party on.

May 19, 2017 | Unregistered CommenterKarina S

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