Workout of the Day
SKILL : Kipping Pull-Ups
5 Rounds for time of:
6 Hang Power Cleans
3 Push Jerks
Try to challenge yourself with the load on the barbell. Ideally a little heavier than you might do in the “DT” workout with. You should still be able to perform the three shoulder to overheads unbroken most or all rounds.
Push-Ups: Scale up to 15 reps and/or Deficit Push-Ups using two DBs. Scale down to 8 reps or a combination of strict and kneeling push-ups to get you 12 total. Elevated and band push-ups for 12 reps is also an option.
Matador or Bench Dips
3-4 sets x 10 reps
Sasha is levitating over the popularity of our weekend specialty classes, Yoga, Range & Resilience and Pilates Happy Hour!
2022 CFSBK Events Calendar (so far)
The following is our tentative 2022 gym events calendar. Some dates are subject to change and more events are subject to be added. You can find the most up to date overview of events on our Events Page
- CrossFit Open: 2/4-3/14
- Friday Night Lights 22.1: 2/25
- Friday Night Lights 22.2: 3/4
- Friday Night Lights 22.3: 3/11
- CFSBK Community Potluck and Karaoke (Date TBD)
- Memorial Day Murph: 5/30
- Stonewall 6/25
- Wet Hot American Throwdown (Date TBD)
- CFSBK’s 15th Anniversary Party
- Fight Gone Bad 2022: (Date TBD)
- CFSBK Community Art Show (Date TBD)
This Simple Piece of Equipment Could Elevate Your Workout (its a jump rope)