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Rest Day

Happy 4th of July from CFSBK!

We'll be open from 9am to 12pm today for Open Gym. Everything else is cancelled. Have a fun and safe day, gang!

Vote for Movie Night!

Exercise your CFSBK civic duty! On Friday, July 21st at 8pm (after Open Gym), a CFSBK summer tradition returns. That's right, we're talking about Movie Night! And we want you to tell us which of the following movies we should show:

Please leave a comment on the event page to vote for your preference! Movie Night will be BYOB. Come for some fitness, stay for some fun!

Yesterday's Whiteboard: Split Squat / Bench Press | Chipper WOD
Training with the Meat-Free MMA Fighter Munchies
Zhou Xiaojing Clean and Jerks 287 lbs hookgrip

Reader Comments (3)

Wednesday's Programming

Back Squat / Front Squat

Tempo Back Squat (31X1):
2 x 8

Tempo Front Squat (31X1):
1 x 8

Perform 2 sets of Back Squats, followed by 1 set of Front Squats. Use last cycle to inform you of a place to start. Leave room to go up nest week.

Post loads to comments.
Exposure 1 of 8


Every 3 minutes for 5 rounds:
20 Double-Unders
5 Toes-to-Bars
10 Double-Unders
5 Toes-to-Bars

Scale Double-Unders to singles as needed, and Toes-to-Bars to Hanging Leg or Knee Raises as needed. Each round should be taken at 75-85% intensity and should be finished in under 1 minute on the fast end.

Post work to comments.

July 3, 2017 | Registered CommenterDavid Osorio

Man, the Scots are really psyched about 'Merica!! Freeeeeeedom!!!

July 4, 2017 | Unregistered CommenterJay-Star

The only movement I shall be performing today are

Stay safe everyone

July 4, 2017 | Unregistered CommenterCorey Brown

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