Workout of the Day

FLOATER STRENGTH

A. Back Squat: Heavy 5, then AMRAP @ 90%
B. Snatch: 6-9 sets x 2 reps
C. Bench Press: 3×4-6, building or across
D. Deadlift: 3×4-6, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)

Notes
Tomorrow we have back squats, single leg RDLs, sandbag holds, and biking or jogging.

Athletes may superset their main movement with another DB/KB or bodyweight exercise.

Snatch: Start light and build in weight or use Wednesday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.

Pull-Ups: Use the following progression to guide you in working productively:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unroken reps: perform as written.
< 5 unbroken reps: perform a cluster of 2+2+2 or 2+1+1, with 15-20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible

ASSISTANCE

3-5 sets of:
Hand over hand rope pull
Sled Push back
Hand over hand rope pull
Sled Push back

Notes
Pull a sled with the rope, push the sled back. Repeat for a second pull/push set, then rest. Try to increase the load each set, though it should never be so heavy that it stops moving during your pull or push.

Option to add 1:00 recovery pace bike between sets as you trade off with other athletes in class.

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CrossFit Group Class Programming Template (WK4/8)

 

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A friendly and familiar face at CFSBK Paul B tells finishes yesterday’s workout and tells us about his recovery from a recent heart attack. Amazing!

Workout of the Day

PARTNER METCON

For Time

Row 4000m

AND

12 Rounds of:
15 Wall Ball Shots (20#/10′, 14#/9′, 10#,8′)
9 Kipping Toes to Bar

Notes
Both partners work at the same time. While Partner A is completing 1 round of the couplet, Partner B is rowing for meters. When 1 round is complete, switch places. Continue in this fashion.

The workout is complete when each partner has done 6 rounds of work and the team has reached 4000m on the erg!

Med ball weight and target height should be comfortable enough that you could complete 15+ reps unbroken, though you may strategize differently in the workout.

TTB should be completed in 1-2 sets consistently. Consider the accumulating fatigue here. Full volume is appropriate if you are capable of an unbroken set of 7+ reps when fresh. If not, employ scaling opions:

A. 5-7 kipping
B. 4-5 strict
C. 9 v-ups or straight leg sit ups

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CrossFit Group Class Programming Template (WK4/8)

ADOPT A DOG AT CFSBK TODAY! (Not This one, that’s Chris’ fur baby)

TODAY: PupStarz Adoption Event at CFSBK!

Our PupStarz Rescue Adoption Event is today from 11am to 1pm in front of the gym

Come by for some tail wags and puppy kisses during this special adoption meet-and-greet! You’ll meet dogs of all sizes and ages – big pups, little pups, playful young ones, sweet seniors, and just about everything in between.

This list might shift – some cuties could get added, and a few might have to skip – but here’s who’s planning to show up so far:

• Alter Ego  (being fostered by CFSBK member Alexandra Klass!)

• Cactus

• Motivate

• Ryder (being fostered by OG member Michelline G!)

• Barefoot

• Mosaic

• Tattoo

Possible appearances by:

• Luna

• Autumn

• Lincoln

Open to everyone – bring a friend and fall in love!

Workout of the Day

FLOATER STRENGTH

A. Back Squat: Heavy 5, then AMRAP @ 90%
B. Snatch: 6-9 sets x 2 reps
C. Bench Press: 3×4-6, building or across
D. Deadlift: 3×4-6, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)

Notes
Tomorrow we have rowing, wall balls, and kipping toes to bar.

Athletes may superset their main movement with another DB/KB or bodyweight exercise.

Snatch: Start light and build in weight or use Wednesday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.

Pull-Ups: Use the following progression to guide you in working productively:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unroken reps: perform as written.
< 5 unbroken reps: perform a cluster of 2+2+2 or 2+1+1, with 15-20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible

METCON

For Time
40 Box Jump Overs @ 24/20/16″
30 Russian KB Swings @ 32/24/16kg
20/16 Cal Bike

Notes
Send it!

Athletes do not need to fully extend at the top of the box, but must step down to get to the opposite side. Each time you get over the box is one rep.

Choose a heavy bell that you can complete swings with in 1-3 sets.

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CrossFit Group Class Programming Template (WK4/8)

Robson warming up his Deadlifts 

Amigos, no headphones in group classes.

We’ve noticed a few people starting to wear earbuds during group classes, so we wanted to clarify why this isn’t allowed. Headphones make it harder to hear coaching cues & instruction, connect with fellow athletes, and stay engaged with the community vibe we’re building together. It also sets a precedent we’re not looking to normalize. Being present with all your senses is part of the training—this is time to unplug from the machine, just for the hour. (yes even during the running portions)

Workout of the Day

STRENGTH

Bench Press
3×4-6, Building or Across

Notes
Take 3-5 warm up sets and then 3 work sets at the rep range listed. If you were here in Week 3, reference your numbers and aim to go heavier. If you’re typically conservative in your lifting, leave 1 good rep in the tank on the first two sets, and push the edge on the final set, making sure you have a spotter in case things don’t go as planned.

METCON

3 Rounds for Time
400m Run
30 Back Rack Reverse Lunges (45/35#)
7 Strict Pull-Ups

Notes
Intent <13 min

Run: < 2:30
A. 270m
B. 130m
C. 2 x 30 sec run / 30 sec walk

Barbell: Very light, unbroken. Scale to a lighter training bar or bodyweight if needed. Barbell comes off the floor.

Pull-Ups:
RX+ Strict Chest to Bar
A. 3-5 Strict Pull-Ups or Chin-Ups
B. 7 Box Pike or Toe Assist

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CrossFit Group Class Programming Template (WK4/8)

Welcome new Foundations grads Ben, Jackson, Leslie and Cassie!

Sign ups for “Stonewall” on 6/28 are live

On Saturday June 28th, we’ll be hosting our 13th annual Pride workout: “Stonewall.” This tradition began at CFSBK in 2013 as a way to honor the Stonewall Rebellion—a week-long uprising that began on June 28, 1969, and became a defining moment in the fight for LGBTQ+ rights.

As always, the event is free to attend, and we invite all participants to make a suggested donation of $25 (or more!). This year, we’ll once again be supporting two incredible organizations doing vital work in the LGBTQ+ community: the Sylvia Rivera Law Project and the Marsha P. Johnson Institute. CFSBK will collect all donations, split them evenly between the two orgs, and post receipts following the event.

Register here

Workout of the Day

ASSISTANCE

3 Rounds for Quality
1:00 Row @ 25 s/m
4 Snapdown Vertical Jumps
4 Behind-the-Neck Snatch Grip Press OR Sotts Press @ 3111
4 Overhead Squats @ 3111
4 Snatch Balance

Notes
Use these movements as a technique primer for Snatching today.

Intermediate and Beginner lifters: Start with a lighter barbell than you typically snatch with to dial in tempo and technique on the first three exercises, and then work your way up as appropriate.

Advanced lifters: Start with empty bar and either stay there or add light load across the rounds.

STRENGTH

Every 2 minutes for 9 sets, complete (18 minutes):

Advanced
Snatch (% of 1 RM)

1) 3 reps at 70%
2) 2 reps at 75%
3) 1 rep at 80%
4) 3 reps at 73%
5) 2 reps at 78%
6) 1 rep at 83%
7) 3 reps at 80%
8) 2 reps at 85%
9) 1 rep at 88%

Example (163# 1 RM)
3×113, 2×123, 1×130
3×118, 2×128, 1×135
3×130, 2×138, 1×143

Beginner:
Snatch x 2 Reps
*Every 2-3 Sets, Increase weight

Notes
Snatches may be full/squat or power, athlete’s choice. If you are power snatching due to mobility or stability challenges, consider adding a tempo overhead squat (to your best depth) at the end of each set with the goal of increasing your exposure to this unfamiliar territory.

These are not intended to be touch and go lifts. Rest at least 5 seconds between reps and find your proper starting position each time.

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CrossFit Group Class Programming Template (WK4/8)

CFSBK X PUPSTARX RESCUE Dog Adoption Event this Saturday

We’re bringing back our beloved dog adoption event with PupStarz Rescue, co-run by longtime CFSBK member Robyn O! From 11am to 1pm, the front of the gym will be filled with adorable, adoptable dogs looking for their forever homes. The event is fully managed by the PupStarz team, so swing by before or after class—come for the workout, leave with a new best friend!

Workout of the Day

AMRAP 4 MIN
2-4-6-8-etc.
Deadlifts (275/185/125#)
Bar Facing Burpees

Rest 2 Min

AMRAP 4 MIN
Bike (Calories)

Notes
DL: Decently heavy today, about 65-75% of a 1RM. A weight you can complete 5+ reps with unbroken when fresh.

Burpee: Use a variation that allows for good mechanics under fatigue. Scale by removing the push-up and/or stepping over the bar.

Bike: Have a strategy to keep yourself mentally and physically focused on getting as much work done as possible here. For example, you might pick an RPM count you know you can sustain for a longer time period (8-10 minutes), and hold that for the first half, then dial it up to finish. OR you could work on more of a 30 sec moderate effort / 30 sec hard effort. Either way… finish strong and make yourself proud!

ASSISTANCE

3 Rounds for Quality
30 sec Bar Hang
30 sec L-Sit Hold

Notes
Hang: Scale down by accumulating the time. Scale up to 15 sec each single arm hold!

L-Sit: Scale down by accumulating time, tucking one leg, tucking both legs, or using a matador instead of parallettes. Scale up by placing a KB in front of your feet and completing “pike over” reps.

Rest as needed to maintain quality on both elements.

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CrossFit Group Class Programming Template (WK4/8)

Ashley and her “Ashletes” post CFSBK Run Club last week!

CFSBK Run Club!

Whether you’re lacing up for the first time or chasing a PR, Run Club is for you. Each session includes a ~3-mile group run plus work to improve your endurance, pacing, and efficiency. You’ll get better at running—while having fun doing it.

This is more than just a workout. It’s a space to connect with fellow runners, push limits, and celebrate each other’s wins—big and small. No experience necessary. Just bring your vibes and a pair of shoes.

Coach: Ashley Macha, longtime CFSBKer and recent Abbott World Majors Six Star medalist.
Schedule: Wednesdays at 6:30pm

Workout of the Day

STRENGTH

Back Squat
Heavy 5, then AMRAP @ 90%

Notes
If you were here in Week 1, aim to improve upon your heavy 5, either qualitatively or quantatively.

In roughly 6-8 total sets, work up to a heavy set of 5 reps, then take your highest successful 5 rep weight, drop to 90% and perform 1 max effort set. Keep 1 rep in reserve for the AMRAP.

Example:
45×10
95×8
125×5
145×3
– – –
155×5
165×5
170×5
– – –
155xAMRAP

METCON

4 Intervals Of

In 1:30:
60 Double Unders
Max Reps Wall Walks

Rest 1:30 between Intervals

Notes
Intent is to have at least 30 seconds to accumulate wall walks, ideally more!

DU Scaling:
A. 30-50 DU’s
B. 45 seconds DU practice
C. 90 Single Unders
D. 30 Pogo Hops + 10 Ball Slams

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CrossFit Group Class Programming Template (WK4/8)

Longtime CFSBKer April lifting at Strength & Pride

$4,725 Raised for Trans Youth Equality Foundation

*this blurb was updated/corrected  at 11am with the correct (and much higher!) fundraising total 

Last weekend, we hosted the 2nd annual Queer Trans Strength NYC Strength & Pride Powerlifting Meet benefiting TYEF. Nearly 30 lifters took the platform to attempt 1RMs in the back squat, bench press, and deadlift. We witnessed incredible efforts, personal records, and an extremely supportive crowd cheering on the athletes.

This meet also served as a fundraiser, with registration fees, spectator tickets, concessions, shirt sales, day of donations and a $1,000 match from CFSBK contributing to a total of $4,725 raised for a great cause.

Thank you to QTS for organizing this amazing event and to everyone who participated!

Workout of the Day

FLOATER STRENGTH

A. Back Squat: Heavy 1, then AMRAP @ 80%
B. Clean: 6-9 sets x 2 reps
C. Strict Press: 3×5-7, building or across
D. Deadlift: 3×5-7, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)

Notes
Tomorrow we have back squats, double unders, and wall walks.

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

Clean: Start light and build in weight or use Wednesday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.

If you are looking to keep up with your strict pull-up or chin-up strength, use the following progression to guide you in working productively:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unroken reps: perform as written.
< 5 unbroken reps: perform a cluster of 2+2+2 or 1+1+1, with 20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible

METCON

For Time:
400m Run
24 DB Suitcase Reverse Lunges (Alternating) @ 50/35/20# ea
24 Abmat Sit Ups
270m Run
20 DB Suitcase Reverse Lunges
20 Abmat Sit Ups
130m Run
16 DB Suitcase Reverse Lunges
16 Abmat Sit Ups

Notes
Intent <12 min

Choose a heavy weight for the lunges today! The numbers listed per round are total reps, alternating legs each rep.

Run scale: 270/200/130m

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CrossFit Group Class Programming Template (WK3/8)

Yana bringing out the pride swag for Murph

More work? Or a sip of water?

by CFSBK coaching alum Christian Fox (written in 2010)

You’re mid-Helen. You’re finishing your 2nd round of KB swings and the pull-up bar is waiting for you. So what do you do? Place your bell down, grab a sip of water, wipe the sweat from your face, chalk up your hands, and then size up the pull-up bar? Or do you ditch the bell and get on the pull-up bar knowing that you’ve only got one round left and the big rest is coming. Last sprint, last swings, last pull-ups. Forget the chalky feeling on your tongue; you’re getting on the leader board this time.

In many WODs, a sip of water here and there is totally appropriate. Think Murph, Angie, Barbara (during the rest), or some other 20+minute chipper style WOD. These are designed to be done at a medium to medium-high intensity and take significant time to complete; hence they need to be paced out and can allow for a sip or a break. WODs like Fran, Annie, and the like are meant to be executed at a high intensity throughout, and take a short time to complete. I feel pretty confident saying that you will not dehydrate during 5-10 minutes it takes to complete either of these couplets. Often though, we see athletes stopping mid-WOD to grab a sip or just to put their hands on their hips and rest. Sometimes, sure, this is appropriate. Are you sick, pregnant, injured, or the like? Then yes, you may need to pace even short WODs. But if not, then be honest with yourself about why you’re reaching for your water bottle again or chalking up for the 4th time in 12 pull-ups. It probably isn’t thirst. It’s being uncomfortable with being uncomfortable.

Let me be clear…I’m not saying not to stay hydrated and on the south-side line of Pukieville, but if this sounds like you then try this trick. BEFORE the clock starts, drink a cup of water. Then put your water bottle away from you and out of reach. Mid-WOD when you start to think how nice a little H20 would feel on your tongue, use that to motivate you to finish faster. The water is the reward. Finish and it’s yours.

Train smart, but train hard. Remember that intensity is what brings results. Increase your pain tolerance. Try getting more comfortable with being uncomfortable.

Workout of the Day

3 Rounds for Total Reps
1:00 Bike (Calories)
1:00 Thrusters (95/65/45#)
1:00 Kipping Pull-Ups
2:00 Rest

Notes
Score for the workout is total reps across your rounds. No extra points for winning the first round

This one’s a little Fran-ish. A little Fight Gone Bad-ish. It will be a potent combo of movements, so have both a physical game plan as well as a mental strategy for being productive across all three rounds.

Thruster: light weight you can complete 15+ unbroken reps with when fresh

Pull-Ups: Unless you are already very advanced (15+ unbroken reps), do not go to failure on your first set. Leave 1-2 good reps in the tank as you chip your way through the time so you can practice solid mechanics and consistency across all three rounds!

PU Scaling:
A. Strict
B. Toe Assist — use enough assistance that you can do 3-5 reps at a time
C. Ring Rows — challenging enough that you cannot do more than 5 reps at a time

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CrossFit Group Class Programming Template (WK3/8)

Steve has been training in our Strength Cycle program with Coach Jeremy and will be turning 80 soon, check out his testimonial!

Saturday, July 12th: CFSBK x NYBC Blood Drive

On Saturday, July 12, we’re partnering with the New York Blood Center to host a blood drive – and we need your help to make it happen!

We need at least 40 people to sign up in advance to ensure the drive moves forward. Donating takes about an hour and can save up to three lives – helping cancer patients, accident victims, new moms, people with sickle cell disease, and more. Plus, we’ll have snacks and drinks available to help you recharge after your donation!

The registration deadline is June 21. Once we reach 40 pledges (the minimum to host – but let’s aim for 50!), we’ll be in touch to confirm your appointment.

We’re so grateful for your support and excited to see how much good we can do together!

Commit to a blood donation and help us hit our goal here

Workout of the Day

FLOATER STRENGTH

A. Back Squat: Heavy 1, then AMRAP @ 80%
B. Clean: 6-9 sets x 2 reps
C. Strict Press: 3×5-7, building or across
D. Deadlift: 3×5-7, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)

Notes
Tomorrow we have biking, thrusters, and pull-ups.

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

Clean: Start light and build in weight or use Wednesday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.

If you are looking to keep up with your strict pull-up or chin-up strength, use the following progression to guide you in working productively:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unroken reps: perform as written.
< 5 unbroken reps: perform a cluster of 2+2+2 or 1+1+1, with 20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible

METCON

Tabata Mash Up
Burpee Box Jump (24/20/16″)
Dual KB Suitcase Hold (32/24/16kg ea)

Notes
This workout is 16 total rounds of Tabata Intervals, where 1 interval is 20 sec of work, 10 sec of rest.

Alternate movements each interval until you have completed 16 total, 8 for each movement.

Score is total reps completed across the rounds.

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CrossFit Group Class Programming Template (WK3/8)

Some high ring ring rows!

Training Through Injury and Lessons From the Platform by Coach Avery

This article was written by Coach Avery for her other job at Strength in Motion physical therapy. In it she shares some wisdom about working through injuries. Enjoy!

I’ve been involved in sports since childhood, but as I’ve grown older, my priorities have shifted toward work, family, and well-being. Understandably, balancing all of this gets more challenging with age.

For the past 12 years I’ve competed in kettlebell sport. It  interesting mix of strength and endurance. The sport rewards lifters with the best technique since they can perform more reps in a given amount of time due to their efficiency. Becoming proficient in this sport takes a lot of time. As I’ve gained more experience, the one thing I’ve noticed with training and competing is that recovery is harder than it used to be. My body doesn’t bounce back like it did at 25.

Though it’s rare, I have dealt with injuries over the past 20 years, and it was those experiences that influenced my decision to become a physical therapist! I have learned that performance-based training often walks a fine line with injury: you’re pushing your limits to increase capacity—and that carries risk. It’s important to remember that training for high-level performance isn’t the same as training for health and longevity. While they can look similar, performance goals often come with fixed deadlines—races, competitions, events—that limit flexibility in our routines. When that flexibility is lost, it can quickly lead to increased stress, burnout, and yes, injury.

I see this with some of my clients too—whether they’re training for a race, a lifting meet, or working toward a body composition goal.  The pressure we put on ourselves can be intense, especially when we set ambitious goals with short timelines. For example, earlier this year, three clients told me they signed up for a half marathon—with less than three months to train—and they hadn’t been running! I reminded them that running a half marathon is a very different goal than simply getting back into running.

One thing I know for sure: injuries suck. As an amateur athlete, no one’s paying me (unfortunately!) to pursue the sports I love—but injuries happen at all levels. If you’re regularly pushing yourself to improve, chances are you might face an injury at some point, and unfortunately, despite your best efforts, injuries just happen. There’s no clear reason, but pain sets in and sticks around.

That’s what happened to me as I prepared for a competition this spring.

Despite never being injured from kettlebell lifting in the past, I developed what felt like forearm bursitis—a painful, swollen area where the kettlebell rests during lifts. Since the sport requires the bell to repeatedly rest on the forearm, this was a significant issue. Doing less and resting more would’ve been the best option—but it wasn’t realistic given my competition goals. As a result, I had to find a way to keep training without making things worse.

Here’s how I approached my forearm injury—and these principles might help if you’re training while dealing with pain too:

1. I understood my injury and weighed the risks of continuing.

• Being a physical therapist helped! I researched my condition, talked with my coach, and consulted other healthcare professionals about my situation. I stayed objective about the risks and felt reasonably safe continuing with modified training.
• My advice is that if something doesn’t feel right or keeps bothering you, get it checked out! The best-case scenario is that it’s nothing serious—but early intervention can keep a small issue from becoming a major one. I believe that modifying my training early on prevented my injury from escalating into something more serious.

2. I didn’t try to manage it alone.

• My coach was a huge support—she offered guidance and helped me keep progressing without overdoing it. We came up with ways to modify my routine that allowed me to continue to train without feeling underprepared for the event. I also worked with a manual therapist who helped reduce some of my symptoms. It didn’t “fix” the issue, but it made rehab and training more manageable.
• You don’t have to go it alone. Your support team—coaches, physical therapists, family and friends—can make a big difference.

3. I accepted what I could—and couldn’t—control.

• This was the hardest part. I mentally prepared to travel to Spain and not compete if my symptoms got worse. I knew it wasn’t worth risking my long-term ability to work or train just for one competition.
• If you have a race or event coming up, don’t let that date cloud your judgment. Your health matters more than any finish line.

I did make it to Spain and competed with the U.S. Team in the half marathon snatch event, using an 18 kg kettlebell (about 40 pounds). That means I lifted the kettlebell overhead for 30 minutes straight—without setting it down—and “rested” with it held overhead.

I’m proud to share that I completed 516 reps with the 18 kg kettlebell (about 40 pounds), and I won my age division (40–49 years old) in my weight class (60–70 kg) and finished second in the Open Age Division.

What I didn’t anticipate was that the competition venue in Palma had no air conditioning—and the weather was unusually warm for early May. So this made for some tough conditions for an endurance event. While I’m happy with my performance, the overall experience wasn’t quite as enjoyable as I’d hoped.

But the good news is that my forearm held up well during the event and has continued to improve with rest and recovery since I returned home.

Wherever you are in your training or recovery, I hope my story reminds you that it’s possible to stay active and goal-focused while still honoring your body’s needs. Sometimes that means pushing through—but other times, it means pulling back.

You don’t have to figure it out alone. Leaning on your support system—like Strength in Motion—can be a key part of your recovery strategy.