Workout of the Day

STRENGTH

Split Jerk
4 sets x 2 reps @ 80%-85%+

Notes
Today’s goal is still speed, accuracy, and confidence under the bar, not maximal load. The weight should feel challenging but allow for crisp, consistent reps. Every rep should look the same!

Focus on an upright dip, explosive drive, and fast punch under the bar. Land in a stable split stance, front foot flat, front shin vertical, back heel lifted, knees bent, and bar stacked directly over the shoulders.

Hold your catch position for a brief pause before recovering, front foot back, then back foot forward.

METCON

3 Rounds for Total Reps
1:00 Wall Walks
1:00 Shuttle Run (40 ft)
1:00 Alternating DB Snatch (50/35/20#)
1:00 Bike
1:00 Rest

Notes
This is a Fight Gone Bad-style workout. Athletes will start at various stations. On a running clock, accumulate reps at each station. There is no extra rest or transition time between stations. Everyone will move through a 4 minute round and rest at the same time on the fifth minute in each round.

This workout is all about steady, sustained effort across movements. Pace early and aim to stay consistent through all 3 rounds to get the most work done in the total time allotted.

Wall walks: Move smoothly and avoid rushing; focus on strong shoulders and controlled descents. Scale range of motion or accumulate time in an angled hollow inversion hold.

Shuttle run: 1 rep = 40 feet = 20 ft down and 20 ft back.

DB snatches: Alternate arms each rep, keep the back flat, and use your hips to drive the dumbbell overhead.

Bike: Find a solid pace you can hold for the minute without redlining.

Use the 1-minute rest to walk around, shake out your arms, and control your breathing before the next round.

CrossFit Group Class Programming Template (WK7/8)

Our director of training Coach Whitney leading a segment at a recent staff meeting

Fight Gone Bad Team Names

Looking forward to some epic Fight Gone Bad teams this year!

Kinky Boos 👻
Kristin Riig! 🤷‍♀️
I Could Beat My Time ⏰
Grease is the WOD 🕺
Lifeguards gone WOD 🛟
Your Husband’s Secret 🤫
Team 7
Gen (r)X 📟
I’m Steph and I Know It 🕶
Hope I WOD Before I Get Old ⏳
WOD THIS WAY 🎸
THE UNDEADLIFTS 🧟
Fight Gone Goth 🦇
Team 15
The MetCon Artists 🎨
BODEGA BADDIEZ! 🥤
Barbellque 🥩

Short-Stepping The Split Jerk – How to Fix It

Footwork in the split jerk can be nettlesome. Here is a 1:30 video from our friends at Catalyst talking about a common issue people have with their front foot.

Workout of the Day

STRENGTH

A1. 4×6 Barbell Romanian Deadlifts @ 3111
A2. 4x6ea DB Bulgarian Split Squats

Notes
Posterior chain strength and balance! Move with control and tension. After 2-3 warm up sets on the barbell, perform the two movements as a superset, resting about 60-90 sec between each. You should leave a little in the tank (RPE 7–8). Each set should feel challenging but not grindy.

RDLs: Aim to go heavier than Weeks 1 and 4. Hinge at the hips with a flat back, soft knees, and full hamstring stretch each rep. If you’re very mobile and stable, try adding a deficit by standing on a plate for extra range.

Bulgarian split squats: Should be steady and balanced, keep your chest tall, front foot flat, and knee tracking over toes.
Tempo and control are key! Think strength through tension, not speed.

ASSISTANCE

18 min for Quality:
1:00 Sandbag Carry
30-45 sec each Stagger Stance Wall Sit Hold
1:00 Bike/Row/Jog
20 Tuck Ups

Notes
This is a 18-minute quality-focused piece, aim for steady effort and control rather than intensity.
Sandbag Carry: Stay tall, brace your core, and keep steady breathing, switch positions if needed (bear hug, shoulder).
Stagger stance wall sit: Should challenge your quads. Keep your back flat to the wall.
Bike/row/jog: Active recovery. Keep it light and rhythmic to bring your heart rate down.
Tuck Ups: Tight core, controlled reps, and focus on hollow body tension.

Scaling
Wall Sit: Two legs
Tuck ups: For folks struggling to coordinate upper/lower body timing and reseting to a strong hollow body shape after each rep, do knee tucks!

CrossFit Group Class Programming Template (WK7/8)

Raise your hand if you love voting!!!

Super Karl wants to make sure you VOTE

Workout of the Day

SKILL: Bar Muscle Up

Notes
Spend time dialing in the swing and timing, strong, controlled kip with active lats and tight body line.
Don’t rush the turnover; wait until you feel your hips rise before pulling the bar down and behind you.
Keep your arms straight longer and use your hips to create lift, not just your arms.

Some helpful cues:
“Push down on the bar, not away.”
“Hips to bar, then pull through.”

Scaling
Work on kip swings, chest-to-bar pull-ups, jumping bar muscle-ups, or transition drills using a low bar setup or band.

METCON

4 Rounds, Each for Time
15/12 Bike Calories
5 Bar Muscle-ups

*Complete 1 round every 4 minutes. Go as fast as possible on each round.

Notes
Straightforward intervals today, so choose a gymnastic scale that challenges your skill and strength. You should aim to work hard for all 4 rounds and choose a variation that allows you to be successful, rather than hit a wall of failing multiple reps or sacrificing range of motion.

Bike < 90 sec. Scale back as needed.

BMU Scaling
A. 2-4 reps
B. 10 CTB Pull-Ups + 10 Strict Dips (matador/ring)
C. 10 Kipping Pull-Ups + 10 Box Dips
D. 5 Strict Pull-Ups (bw or assisted) + 10 Box Dips

CrossFit Group Class Programming Template (WK7/8)

Matt E coming finishing a 400m run during a beautiful Degraw Street sunset

Fight Gone Bad is 20 days away!

Workout of the Day

STRENGTH

Front Squat
4×2 @ 88% – 90% / RPE 8-9

Notes
Heavy doubles today.
Every rep should be controlled, tight, and explosive out of the hole.
Expect the bar to feel challenging and slower than previous weeks, but form must stay sharp. Leave about 1 rep in the tank.

Rest ~3 minutes between sets to recover fully and keep quality high.

METCON

3 Rounds for Time:
550m Run
7 Power Cleans 185/135#

Intent <15 min

Notes
This workout is meant to be a gritty, medium length effort with a balance of running and heavy barbell work.
The 550m run should feel like ~2:30–3:00 of work at a steady but pushable pace. Use it as controlled effort, not a jog.
The 7 power cleans should be heavy enough that you need to break into singles or small sets. Move efficiently, set up well each rep, keep the bar close, and receive in a strong, stable position.
Aim for consistent round times and avoid blowing up early.

Scaling
Weight: 155/135/115/95/65 Reduce load to allow steady singles with good form and/or cap barbell reps at 5.
Run: 400m/270m

CrossFit Group Class Programming Template (WK7/8)

Several CFSBKers in Ohio yesterday for Jess Foxes celebration of life.
(L to R) David, Melo, Katie, Runit, Brett, Sasha, Bjorn, Rickke, Peter, Jennie, Whitney, Frank, Cindy, Lizzie, Chris, Dan, Kristin, Richard, Noah, Steph, Ellie, Jessica, McDowell, Matt, Samir, Ben, Matt, Noor and Ayana

Front Squat

This great 2:30 video shows a great overview of alignment and technique requirements with the front squat. Check it out before today’s class!

Workout of the Day

FLOATER STRENGTH

A. Front Squat 4×3 @ 85% – 88% / RPE 8-9
B. Bench Press 4 sets x 10-15 reps
C. Deadlift, 4×5 @ RPE 7-7.5
D. Split Jerk, 4 sets x 2-3 reps @ 75-80% / RPE 7-8

Notes
Tomorrow we have front squats, power cleans, and running.

You may superset your main lift with another DB/KB or bodyweight movement.

Deadlift: This is the same rep scheme as week 3. If you came to that class try to work a little bit heavier than that day.

Split Jerk: If you are new to this lift, keep a moderate load that allows you to focus on a solid footwork and speed. Mechanics first, then consistency then intensity!

TEAM METCON

20 Rounds for Time
10 Ball Slams
100′ Sled Sprint

Notes
In teams of four athletes, with one person working at a time, take turns on full rounds of the couplet until the team has finished 20 rounds, 5 for each person.

Use light weights today. Almost all athletes will get the most effective workout today by using an empty sled. Practice cycling your ball slams efficiently and then… sprint!

CrossFit Group Class Programming Template (WK6/8)

The Fit55 crew and Avery all smiles on the air bikes (not for long)

The Ball Slam

Workout of the Day

PARTNER METCON

For Time:
Row 200 Calories
*After every 10 calories, one partner will perform 20 Double Unders and the other will perform 10 Burpees

Notes
Intent: 24-30 minutes

One person rows at a time, with the following sequence:

A Rows 10 Calories (B is resting), then
*A performs 20 Double Unders, B performs 10 Burpees
B Rows 10 Calories (A is resting), then
*B performs 20 Double Unders, A performs 10 Burpees

Continue alternating with this format until a total of 200 calories have been rowed as a team!

Ideally, each partner will end up completing 100 calories on the erg, 200 double unders, and 100 burpees.
Stay sharp on transitions, quick switches keep the pace high and prevent wasted time.
This workout is more about steady grind than sprinting; pace your burpees and double unders so you can maintain rhythm all the way through.

Scaling
Burpees: Reduce to 7–8 reps or no push up burpees.
Double Unders: 40 single unders or :20/:30 sec of DU’S attempts.
Row: Reduce total to 150 calories for newer athletes.

CrossFit Group Class Programming Template (WK6/8)

Remembering & Celebrating Jess Fox

Today several CFSBKers are gathered in Ohio for Jess Fox’s Memorial & Celebration of Life. As an extension of the celebration, we’ll also be displaying a framed photo of Jess with some flowers at the gym today. The picture will transfer to a permanent spot in the gym afterwards. If you can’t make it to Ohio, we encourage you to take a moment to reflect on Jess’ life and carry her spirit in your heart today.

The framed photo was taken at the gym several years ago and was framed by our own Rainer Magik. Above, you can see a slideshow from our Flickr with many additional pictures of Jess Fox over the years at CFSBK. We miss coach Jess dearly and are so grateful for being part of her story.

From the ceremony write-up by Chris Fox:

Workout of the Day

FLOATER STRENGTH

A. Front Squat 4×3 @ 85% – 88% / RPE 8-9
B. Bench Press 4 sets x 10-15 reps
C. Deadlift, 4×5 @ RPE 7-7.5
D. Split Jerk, 4 sets x 2-3 reps @ 75-80% / RPE 7-8

Notes
Tomorrow we have rowing, double unders and burpees.

You may superset your main lift with another DB/KB or bodyweight movement.

Deadlift: This is the same rep scheme as week 3 if you came to that class try to work a little bit heavier than that day.

Split Jerk: If you are new to this lift, keep a moderate load that allows you to focus on a solid footwork and speed. Mechanics first, then consistency then intensity!

METCON

AMRAP 8 MIN
4 Strict Chin Ups
8 Goblet Squats (32/24kg)
12 AbMat Sit-Ups

Notes
Intent 4+ Rounds

Short and simple burner, aim for steady, unbroken rounds throughout the 8 minutes.

Chin ups: Strict and controlled; break early if needed to avoid hitting failure. Scale volume so you can complete the reps in under 30 sec per round or scale to foot-assisted reps.
Goblet squats: Should feel strong and smooth, keep the chest tall and heels down.
ABmat sit ups: Move fast through these ones but keep tension in the midline to protect your lower back.

The goal is constant movement, find a pace that lets you keep working without long breaks.

CrossFit Group Class Programming Template (WK6/8)

Shawn, Sophia (SVD) and Christina (Tina) during last weekends breathwork and cold plunge seminar

Reflections from Shawn on this experience

Send in your Fight Gone Bad Team names!

Teams please rally and choose a team name for Fight Gone Bad! Here are 4 teams names that have been locked in for 2025 so far!

Lifeguards gone WOD 🛟
Your Husband’s Secret 🤫
The Undeadlifts 🧟
Barbellque 🥩
Kinky Boos👻
Gen (r)X 📟
Hope I WOD Before I Get Old ⏳
If I could beat my time🎤

Workout of the Day

STRENGTH

Split Jerk
4 sets x 2-3 reps @ 75-80%

Notes
Today’s focus is on speed, accuracy, and confidence in the split jerk!
At 75–80%, the load should feel challenging but give you room to practice good mechanics.
Prioritize a smooth and controlled dip and fast drive, then punch yourself under the bar with strong, locked-out arms.
Hold your split stance for a moment before recovering, front foot back halfway, then back foot forward to meet it.
Every rep should look the same. Think about building consistency under load, not testing max strength.

ASSISTANCE

18 Min for Quality
1:00 Bike for Calories @ RPE 5-6
80′ ea arm Single Arm Farmer Carry
130m Run @ RPE 5-6
80′ ea arm Single Arm Overhead Carry

Notes
While this is assistance work, aim for minimal rest and try to just keep moving at a steady groove for the full time.

Bike and run at moderate efforts; you should be able to answer a question but not hold an entire long-winded conversation 😉 Set a baseline for calories in the first round and then aim to hit about that same number in your minute each time.

Choose moderate to heavy loading for the carries, as your mobility and stability allow. In the overhead position, reach through your shoulder and keep the elbow locked out the entire time.

CrossFit Group Class Programming Template (WK6/8)

Stella and Steph post Isabel, 1 Mile Run, Grace last Saturday

Stella’s crossword puzzles on Billboard

Hi, it’s Stella! I’m stoked to announce that I’m one of two puzzlemakers now making a daily crossword for Billboard, which means I might have to start listening to music that’s newer than Phil Collins to do my job. We’ve started out with a week of Taylor Swift-themed puzzles in honor of her new album, and will be wandering through the world of current and classic hits thereafter. Please give the puzzle a try!

https://www.billboard.com/p/billboard-crossword/

Split Jerk Checklist

This 1:45 video shows some quick self checks you can do to ensure you’re in a solid receiving position on the split jerk.

1. Weight balanced between front and back foot
2. Front knee above or behind the ankle
3. Back knee behind the hip
4. Back knee slightly bent
5. Forefoot or back foot in contact with the floor, not flat, not on toes.
6. Split Jerk as wide as your squat stance
7. Even foot pressure

Workout of the Day

STRENGTH

A1. 4×6 Barbell Good mornings
A2. 4x6ea DB Reverse Lunges

Notes
Today’s focus is posterior chain and single-leg strength. After a warm up set or two on the barbell, complete 4 sets of each as a superset. Rest about 60-90 seconds between A1 and A2, and about 1:30-2:00 between full rounds.

Good Mornings: Aim to go heavier than week 2, but only if you can keep a rigid, braced trunk, extended back, and controlled hip hinge.

DB Reverse Lunges: Suitcase style. Go heavier than week 1. Keep balance and smooth control through full range of motion, with the back knee touching the floor lightly on each rep.

METCON

6 Rounds For Time
12 KB Swings (70/53#)
12 Box Jump Overs

Notes
This is a short, powerful workout! Push the pace but keep form sharp and make sure you’re organized for each box jump.

KB Swings: Aim for unbroken sets of 12 with a heavy bell. Drive through the hips, keep shoulders back, and let the bell float.

BJO: Two foot take off, then athletes must step down to the other side of the box. You may face one side of the box or position yourself horizontally to it, and you must travel over to the opposite side. Scale by reducing height of the box. Modify if needed by stepping up to and over the box with both feet.

Move steadily, minimize rest, and keep transitions quick.

CrossFit Group Class Programming Template (WK6/8)

Welcome Foundations grads Karl, Vicky, Ellen and Cole!

Good Mornings with Jeff Nippard

Here is a great, medium length (7:00) video reviewing the muscles trained and technique for barbell good mornings, one of today’s primary lifts.

Workout of the Day

4 Intervals of:

In 3:00:
Bench Press x 15 Reps
AMRAP Row for Meters

Rest 3:00

Notes
This is a repeat! Refer back to 11/16/2024.

This workout is 4 intervals of 3:00 on, 3:00 off with your score being weight used and total meters rowed.
Push hard on the row, but pace strategically so you don’t crash early.
Use the full 3:00 rest to recover; each interval should be treated like a fresh effort.

Bench Press: Try to use the same weight for all 4 sets on the bench press. Choose a weight that you can complete each round in 1–3 sets, about 65–70% of max. Loading at body weight or 3/4 bodyweight would be a lovely challenge for those capable.

CrossFit Group Class Programming Template (WK6/8)

Emily Asher’s Garden Party performing at the 2018 CFSBK Art Show!

Come see CFSBKer Emily Asher perform!

Hello dear ones!

My jazz group Emily Asher’s Garden Party will be performing at two nearby venues in October and I’d love to see the CFSBK community there! If you’ve ever heard me talk about my trombone playing in a QOD, you can come see it IRL at one (or both?!) of the shows below.

October 15 8pm Barbès Brooklyn

An intimate and beloved listening room in Park Slope, Brooklyn. $20 suggested donation. Garden Party Sextet

October 23 6-7pm Perelman PAC (PAC NYC)

Free and open to the public in the Lobby Stage of the impressive new venue in the World Trade Center area of lower Manhattan. Great for the whole family. Garden Party Septet

Rowing with Greater Intensity

This short video from concept2 discusses how to increase your intensity through intentional and connected drives. A key concept noted in the video is that if the legs push 2″, the handle should also move 2″.