Workout of the Day

METCON

For Time
270m Run
20 Walking Lunges
30 Strict Pull-Ups
400m Run
20 Walking Lunges
20 Chest to Bar Kipping Pull-Ups
550m Run
20 Walking Lunges
10 Bar Muscle Ups

Notes
Put your strength, skill, and capacity together today!

Run as fast as your aerobic fitness allows without interfering with your execution on the gymnastics. Lunges are performed unweighted; fully extend the knees and hips as you step through.

On the rig, aim to find three distinct variations — at least one of which challenges your strength and at least one of which challenges your skill.

Run Scale: 130m/270m/400m

Pull-Up Scaling Ideas (not exhaustive)
A. 25 Strict, 15 CTB, 5 BMU
B. 20 Strict, 20 Kipping, 10 CTB
C. 30 Toe-Assisted, 20 Jumping, 10 Jumping CTB
D. 30 Ring Rows, 20 Jumping, 10 Toe-Assisted

CASH OUT

Every 3:00 x 3 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck-Ups
10 sec Hollow Hold

Notes
Complete the above as an unbroken complex every 3 min x 3 sets. Maintain virtuosity as fatigue accumulates!

Scale by reducing the volume of some or all of the movements, such that you can finish the set in ~1 minute or less in good form. Example: 7 reps of each movement.

---

Programming Template: Week 8/8

Katherine modeling our new distressed CFSBK hats. Available at the front desk!

Save the Date: Saturday 9/19 CFSBK’s 19th Birthday & Member appreciation night 🎂

We’re turning 19 next month and want to throw our community a little party. We’ll be renting out Evalyn’s Tap House located on Bulter and Nevins near the gym. There will be an open bar and food from around 8-10ish. We hope to see you all there!

Workout of the Day

STRENGTH

Back Squat

Heavy 3

Notes
Athletes who have been consistent with squats this cycle can use prior week’s quantitative and qualitative notes to approach this heavy day. Regardless of your attendance, today is a good benchmark to note.Check out the warm-up strategies below for more help on today’s lift!

ASSISTANCE

3 Rounds for Load and Quality
30 sec each Single Arm Farmer Carry
1:00 Weighted Forearm Plank

---

Programming Template: Week 8/8

Casey is moving to Providence this week, we’ll miss you Case!!!!

Heavy Triple Back Squat Strategy

We recommend taking about 3 earnest attempts at hitting your heaviest triple. Below are two examples of how different lifters might warm-up and plan out their attempts. Make sure to taper your volume on the way.

One suggestion is that your final warm-up is a single decently close to your start weight. Lock in mentally, visualize successful lifts, practice your “routine,” and commit to your effort!

Athlete A

History: 135lb x 3 reps in last week’s wave sets, RPE 8
Goal: 140-150lb

Warm Up:
45×6-8
85×6-8
110×4
120×2
130×1
Attempts:
140 x 3
150 x 3
155 x 3 – bonus!

Athlete B

History: 255lb x 3 reps in last week’s wave sets, RPE 8.5
Goal: 265-275lb

Warm Up:
95×6-8
135×4-5
185×3-4
225×2
245×1
Attempts:
255 x 3
265 x 3
275 x 3

Workout of the Day

STRENGTH

Every 2 min x 4 Sets
2-3 Power Snatches

Every 2 min x 4 Sets
1-2 Power Snatches

Notes
With our lifting on the clock today, choose a weight or weights you can “recharge your battery” on for high quality reps.

If you are newer to the snatch (less than 6-8 months of regular practice), consider lighter loads and staying with the higher end of the rep range.

METCON

AMRAP 8 MIN
12 Alternating DB Snatches
12 Alternating Single DB Box Step Ups

Notes
Target 5+ Rounds

DB: If you’re pretty comfortable with typical RX’d loads, today could be a day to play with going a bit heavier on the DB.
+/50/35/20lb/-

Step Ups:
24/20/16″

Choose a load and height that allow you to stand all the way up on the leg that is performing the rep, rather than having to put your other foot down on the box early to assist. Hold the DB either goblet, front rack, or behind-the-neck style, athlete’s choice.

---

Programming Template: Week 7/8

Stephen, Caroline, Val, Teresa, Super Karl, JB, Steph, Sara, David, Freddie and Nate about to AMRAP community service at CHIPS
(+ Brett who got there later)

Big thanks to Sara for organizing, and to everyone who signed up to help move a ton of food onto pallets for those facing food insecurity. The food we helped pack today will feed 600 families in the community! We will definitely be doing this again!

Food Insecurity & CHiPS

1 in 4 New Yorkers experience food insecurity. Join your fellow CFSBK members for a morning of giving back at Community Help in Park Slope (CHiPS), one our neighborhood’s most impactful food aid organizations.

Located just one block from the gym, CHiPS is a soup kitchen and free pantry that serves more than 120,000 meals each year, distributes 20,000 pantry bags, and provides fully furnished apartments, social work, and career support to help single mothers achieve financial independence. Since 1971, CHiPS has been a vital resource for the Park Slope community, supporting neighbors through every season. Shift details:

Workout of the Day

“Eva Strong”

5 Rounds for Time with a Partner
24 Double Unders (each)
19 Toes-to-Bars (total)
2 Clean and Jerks (total)
400m Run (together)

RX: 205/135lb

Notes
In each round, each partner will perform 24 double unders before moving on to the toes to bar. Split the 19 TTB reps as desired before moving on to the barbell. Each athlete performs one clean and jerk. Then, head outside to complete the run together.

Scaling Options
DU: 12 DU (each) or 48 Single Unders (each)
TTB: 19 Kipping Knees to Elbows, Kipping Straight Leg Raises, or V-Ups (total)
C&J: 2 reps (total) @ 205/185/155/135/105/75/-
Run: 270m (together)

---

Programming Template: Week 7/8

In Honor of Eva Mireles

Today’s Hero benchmark workout honors Eva Mireles, 44, who died on Tuesday, May 24, 2022, while shielding her fourth-grade students from a gunman at Robb Elementary School in Uvalde, Texas. Mireles’ co-teacher, Irma Garcia, and 19 students were also killed in the shooting.

Mireles was in her 17th year of teaching in the Uvalde Consolidated Independent School District and held certifications in special education and bilingual education.

In addition to regularly running before school, she also enjoyed hiking, and friends and relatives recall she could be found in her CrossFit gym almost every day after school. In 2022, she participated in the CrossFit Open for the ninth time.

Workout of the Day

FLOATER STRENGTH

A. Back Squat, 3-2-1-3
B. Deadlift, 3-2-1-3
C. Bench Press, 3-2-1-3
D. 1 Power Clean + 1 Shoulder to Overhead, x 6-8 Sets, building

Notes
Tomorrow’s workout includes double unders, toes to bar, clean and jerks, and running.

Lifts A/B/C are following our wave loading protocol from Monday’s squats. Start with a load that feels like RPE 8.5+ for the set of 3 reps. Build in load on the set of 2 and again on 1. For the final set of 3, aim to go heavier than your initial set.

If your technique is holding up week to week, push yourself today and find the edge.

ASSISTANCE

3-4 Rounds For Quality and Load
6-8 Strict Chin-Ups or Three Point DB Row (each)
6-8 ea Single Leg Romanian Deadlifts
30 sec each DB Side Plank

Notes
Use a slower-down, faster-up tempo on the upper body pull and RDLs.

Aim for at least 2 rounds at RPE 8+.

Chin-Ups: Scale up to Weighted, Chest to bar, and/or add a pause or tempo. Scale down by by using foot assistance or a band.

RDLs: Use a single or double DB/KB for loading. Use rack support if desired.

---

Programming Template: Week 7/8

Jason and our current General Manager Charlie back in 2014

Inside CFSBK

Here’s a video from a few years ago with David and Nicole from CrossFit Roots talking about staff compensation.

Workout of the Day

3 Rounds for Max Reps
1:00 Wall Walks
1:00 Row (Calories)
1:00 Air Squats, Lunges, or Sit-Ups
1:00 Bike (Calories)
1:00 Burpee over DB
1:00 Rest

Notes
This workout is performed “Fight Gone Bad”-style. On a running clock, athletes will accumulate reps for 1:00 at each movement station. There is no extra transition time between stations; the clock does not stop.

Score is your total reps. Use a whiteboard off to the side to quickly log your reps during the rest period. Or just keep counting up!

WW: Scale by performing partial range of motion reps, an angled inversion hold, or a box piked handstand hold, accumulating time as you are able.

Air Squats, Lunges, or Sit-Ups are athlete’s choice. If you missed Tuesday’s single leg work, we recommend lunges today.

Burpees: Both feet must be in the air as you pass over the DB (jump, not step). Make sure the feet go over the DB, not around/behind it. Scale by stepping over and/or removing the push-up.

---

Programming Template: Week 7/8

Staples of the late morning/afternoon classes Josh and David get to work on the 21-15-9 Wall Ball/Row couplet

Front Rack Prep

Do you struggle with your front rack on cleans/thrusters/push press etc? Here is Arin’s front rack comparison after only 1:00 of doing a little tricep mash on the sleeve of a barbell. (the pictures were taken out of sequence, the comparison was after he did his right arm only) Often the inability to comfortably get your elbows high enough is due to tightness in the triceps and/or lat. This method is a great way to quickly prep you for the position and make front racks much more comfortable. Take a barbell or any hard cylindrical object and proceed to roll out the muscle between your elbow and armpit. Look for spots that feel tender or tight and lay into them. You can rotate the arm in and out as well as flex and extend the elbow while you do this. Perform no less than 1:00 and then test your left to right difference to see if this is a helpful tool for you.

Workout of the Day

STRENGTH

Every 2 min x 8 Sets
1 Power Clean + 1 Shoulder to Overhead

Notes
With our lifting on the clock today, choose a weight or weights you can “recharge your battery” on for high quality singles. It’s OK for the load to wave up and down slightly as needed through the sets. You can use your final 3-4 sets from last week as a guide.

Shoulder to Overhead: Recommend using a push jerk or split jerk, choosing one method for all 8 sets.

METCON

For Time
100 Box Jumps (24/20″)
*At 0:00 and every minute on the minute, complete 3 Power Cleans (155/105#)

Notes
This workout is a repeat from 1/15/26.

Target < 8 min

This isn’t exactly a sprint, but you need to have your foot on the gas from the get-go.

Box jump height should be something you can cycle comfortably today. Use a lower box if needed.
Power clean weight is light-medium; either 3 unbroken or quick singles.

To keep the intended stimulus, athletes will need to perform an average of 12+ box jumps per minute or use the ideas below.

Scaling Option A
80 Box Jumps (16/12″)
*3 Power Cleans (115/75#)

Scaling Option B
60 Box Jumps – pick height for at least 8 reps per minute
*2 Power Cleans – pick weight for 2 light reps per minute

---

Programming Template: Week 7/8

You may be cool, you may be smart, but you’re not as cool and smart as Jenn benching under the light with her sunnys on 😎

Average guy vs CrossFit Games Women

Workout of the Day

30 Minutes For Quality
400m Run or 1200m Bike
6 ea Weighted Single Leg Squats (Pistols)
3-6 Bar Muscle-Ups*

Notes
Today’s workout incorporates two high-skill gymnastic movements with some aerobic work. The intent is to move through about 4-6 rounds, focusing on building better movement mechanics and consistency, rather than intensity. Make adjustments to anything as needed for your current abilities.

Choose options on the gymnastics work that challenge you. Today is a day you could combine a bit of strength and skill work.

Pistols:
If weighted is not an option yet, perform bodyweight reps.

Flexibility/Skill Scale: Elevated Pistol from Box, Foot Wrap Pistol
Strength Scale: Single Leg Squat to Box with Plate Pressout

Bar Muscle-Ups
*Option for athletes to perform Strict Ring Muscle Ups today if they prefer!

Skill: Attempts, Partner-Assisted, Single Leg Box Bar Muscle-Ups, Kip Swings
Strength: Combine straight-arm pulling + dips, for example:
5-15 sec Front Lever Tuck Hold + 5-10 Straight Bar Dips
10 Dumbbell Lat Pull-Overs + 5-10 Bench/Matador Dips

---

Programming Template: Week 7/8

Stick a fork in her Maya is DONE with the WOD

2 Tips to improve your bar muscle-ups

Workout of the Day

STRENGTH

Back Squat
3-2-1-3

Notes
With low volume sets today, we can push the intensity and practice the skill of expressing our strength! Find a routine to get in the right headspace before your sets and build some confidence under heavier loads today.

Start with a load that feels like RPE 8.5+ for the set of 3 reps. Build in load on the set of 2 and again on the single. For the final set of 3, aim to go heavier than your initial set. Use last week’s 3 and 2 sets as guidance for where to start today.

If your technique is holding up week to week, push yourself and find the edge, with likely 0-1 rep in the tank on most of the sets.

METCON

21-15-9 Reps for time of:
Row Calories
Wall Ball Shots (20lb/10ft, 14lb/9ft)

Notes
Target a sub-6 minute sh*tkicker of a workout today. Keep transitions tight and get that flywheel turning right away.

If your row pace will be less than 15 cal/min, consider scaling back to truly find intensity on this one.

The wall ball shots should be unbroken. When scaling, consider a lighter ball to a higher target rather than a heavier ball to a lower target.

Row
15-12-9 Cal
12-9-6 Cal

WB
10lb/9ft
8lb/8ft

---

Programming Template: Week 7/8

Coach Toni taking the sandbag out for some fresh air

CELEBRATE YOUR DOG AT HEY CLAY ON INTERNATIONAL DOG DAY (Aug 26th)

Hi CFSBK friends,

Cauvery here, owner of Hey Clay Pottery Studio. Just like the gym, we love our dogs at Hey Clay. To celebrate International Dog Day on Aug 26th, we are inviting all dog owners around the hood to bring their pups to the studio between 4 and 8 pm to get their paws imprinted on a clay plaque. For $30, we will stamp their names, and fire the plaque with a glaze of your choice. Your pieces will be ready in a few weeks.

So save the date and come around! If you wanna see what it could look like, here’s a video of me and our dog, Gobi. 🐶

Hope to see you at the studio!
– Cauvery

Workout of the Day

STRENGTH

6-8 Sets
1 Pause Power Snatch + 1 Power Snatch

Notes
On the first rep of each set, pause for one full second with the bar just below the knee before continuing into the rest of the lift.

Aim to perform 1 work set about every 2 minutes or so.

You can build in load or if you find a sufficiently challenging weight to work your technique at, stay there and be as consistent as possible.

METCON

5 Rounds For Max Reps
:45 Strict Pull Ups
:45 Rest
:45 Shuttle Runs (40ft)
:45 Rest

Notes
If you have any strict pull-ups, chip away with small sets or even singles. Chin-ups are also okay for today.

If you can already do 10+ unbroken pull-ups, consider working on strict chest to bar reps today.

Scale by performing Box Pike Foot Assisted or Toenail Assisted reps and making them as challenging as possible!

---

Programming Template: Week 6/8

CFSBK coaches doing a little bonding at a RAD event in Williamsburg this weekend

Pause Power Snatch