Every 2:00 x 6 Reps:
Power Clean + Hang Clean + 3 Front Squats + Jerk
Build to a medium-heavy but perfect load.
Post loads to comments.
Exposure 1 of 8
40 Deadlifts 95/65
30/21 Calorie Row or 21/15 Calorie Bike
20 Thrusters 95/65
The barbell should be light for you and unbroken on the fast end. Prioritize intensity over load.
Post time and Rx to comments.
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Open Intramural Team Competition: Final Results!
Coach Brett, Coach Keith, and returning champion Coach David are here to bring you another edition of the CFSBK Update Show. For the 5th and final time in this Open, they bring you team and individual highlights. Be sure to watch to the end for the blooper reel!
Current Ranking – Team – Overall Average
1. Jacked in Black: 25.16
2. Code Red: 27.43
3. Bar Muscle Pups: 28.26
4. Blubonic Plague: 28.59
5. Reasonably Okay Hulks: 29.14
You can see the full points breakdown here. Congrats to everyone who took part in this year’s competition.
FRIDAY NIGHT GROUP CLASS STARTS TONIGHT!
Starting today we will be offering 5:30pm and 6:30pm CrossFit group class on Friday nights. We listened to your feedback, and this is one of the steps we are taking to better serve the CFSBK community and, most importantly, help you get your fitness on whenever you want.
Yesterday’s Results Board: Back Squat | Dumbbell Lunges, Chest-to-Bar Pull-Ups
The Only Metric of Success That Really Matters Is The One We Ignore Quartz
How Treadmill Running Differs from Outdoor Running Outside
Just go straight to the blooper reel… ded.
Is it just me or have the last couple of recap videos been cut off after about 30 seconds? I tried viewing both on the blog and on the Instagram page and couldn’t see the whole thing.
If there’s a really obvious answer to my question, please forgive me; I know I’m a bit of a Luddite.
Instagram breaks videos up into segments. Click the arrow on the right side of the frame to see the next segment.
Told you I was a Luddite. Thanks!
James A says
6am – C&J complex
All reps felt nice and quick
WOD – 3:16
Fun little burner
Charles Smith says
“Keith put on your pants” on a loop is everything.
Great Quartz post on community- very meaningful.
8 AM class with Brett and Whit.
Clean complex 95/105/115/3×125.
WOD RX in 4:57. Tried to go out fast and hold on, but I let go on the thrusters instead.
Plenty heavy for this week.
Metcon Rxd in 4:14
Planned to go unbroken. Seemed like a good idea before the thrusters.
Daniel R says
@NC Fit, California
Warm-up: seated 30″ box jumps, erg pike-ups, half kneeling bottoms up KB press with 8kg bell
A1) Muscle clean 5 reps
A2) Paused Push Jerk 5 reps, 2s at dip, 2s at catch
— Got to 145lbs on both of these, clean was the most interesting one. Could have prob done 165 on jerk.
B1) DB Bench Press @4141 tempo 6-8 reps
B2) Deficit HSPU negative 3-5 reps
— BP 8 reps at 50lbs, HSPU negative 3 reps on 45″ plate deficit, kicked in/out of the wall for every rep. Fun strength circuit!
Then ran out of time, had to go to airport to catch my flight to NYC…
move and groove…
1:00 ski erg
3 wall walks
1:00 single unders / alt foot steps
1:00 hang from rings
:30 ea half kneeling palloff hold
2-3 each side each direction hip/shoulder CARs
12pm group class
clean complex (power cl, hang cl, 3 fsq, 1 push jerk)
105, 115, 125, 130, 135, 115
felt pretty sharp on everything, just perceived a bit heavier than I’d like.
no thanks on that WOD! i need a lil break (mental and physical) from high intensity post-open.
David Osorio says
I’m going to miss the update show
Did today’s programming around 3pm today
Did 2 sets at 135 and the rest at 145
5:28 as Rxd
I’m just accepting that I’m not fast.
5 sets of 10 walking lunges. One 50lb DB and one 60lber.
I didn’t realize until I put them away that they were different
Courtney S says
83# for all sets on the clean complex. Really focusing on cleaning my sh*t up and refusing to go up in weight until lifts are techinally sound – I’m going for MOMA level lifts and today I got feedback that they were more akin to “some random museum in Boston” lol
Metcon – 3:55 rx’d on the rower. I just did not have it in me to really push things today. DL were reasonably fast, row took about 1:30 and ended up breaking the thrusters into three sets :/
Sarah C. says
I love Friday night classes!
Thanks for adding these…great way to end the week!