Workout of the Day

STRENGTH

Bench Press
10-10-10

Notes
Work up to a heavy unbroken set of 10 reps. If you have a 1RM this heavy 10 will be somewhere between 65-75%

METCON

4 Intervals of:
270m Run
130m Sandbag Carry

Notes
Score is time and sandbag weight. Try to challenge yourself on the sandbag but each trip should be unbroken and carried in front.
Rest as needed between rounds.

CrossFit Group Class Programming Template (WK5/8)

Carlos crushing through the Devils Press / Shuttle Run event at Friday’s Wet Hot American Throwdown. See more pictures from the event at our Flickr. And even more (better) shots from Thomas Hinton coming up soon!

Interview With Don Faul, CrossFit CEO

Workout of the Day

SKILL REVIEW: Wall Ball

3 PERSON RELAY METCON

90-75-60-45-30 reps for time of:
Calorie Row
Wall Ball

Notes
In teams of 3, perform all the work listed above divided evenly between partners. This workouts out to 100 wall ball shots and 100 calories per person. Teams may partition the work however they see fit.

CrossFit Group Class Programming Template (WK5/8)

Coach Brett rocking the custom CFSBK TYR tank top. Check out all the styles via the online store!

Wet Hot Thank You!

Thanks to everyone who came out to the Wet Hot American Throwdown yesterday!! Technically as we’re writing this to post on Friday night it hasn’t happened yet so we can only assume it was a smashing success. We’ll have pics up tomorrow!

Workout of the Day

METCON

Every 3:00 for 5 Rounds
12 Kipping Pull-Ups
12 Box Jump Overs

Notes
Focus on your Pull-Up efficiency on today’s workout and choose a rep range that will take you no more than 1-2 sets to complete each round. If you’re a pull-up ninja try to go unbroken each round but DONT TEAR YOUR HANDS!!
KPU: 6-8 Kipping / 4-8 Strict or Banded / 12 Self Assisted

ASSISTANCE

Perform 3 Progressive Rounds for quality and load:

A1) Dumbbell Curls x8-12

A2) FLOATER MOVEMENT
– 10 Heavy DB Thrusters
– 10 Double KB Deadlifts
– 10+ Normal or Ring Push-Ups

Notes
For the floater, choose a movement that you havent hit this week as much or want additional work on. Tomorrow we have wall ball and C2 Rowing. Sunday we have bench press.

CrossFit Group Class Programming Template (WK5/8)

Soren doing a little grunt work on the sled earlier this week

WET HOT AMERICAN THROWDOWN TONIGHT

Yesterday’s post had the full details and event descriptions for the WHATD. All are welcome to attend! The first heat will kick off at 4:30pm and we’ll go until about 7:30pm or so. As a reminder, there are no normal CrossFit Group Classes this evening. Just the WHATD and Open Gym.

Athletes: 

• Warm up will be DIY!
• Be sure to arrive 15 min SHARP before your heat READY TO LIFT! We will be briefing the workout and answering questions prior to start of your heat time. We plan to start ON TIME.
• As soon as you are eliminated from the EMOM or finish the EMOM, head across the street to complete your floater WOD! If there is a traffic jam, head back across to cheer on your peers and check on the line in a moment! No stress, you will have approximately 45 minutes after you lift to get this done!
• All briefs to follow will be approximately 15 min before the start of every HEAT 1

Spectators:

• BYOBIG ENERGY and beverages
• Dress to impress. Duh.
• If you’d like to lend a hand with setup/breakdown of equipment in between events, we’d love that!

Heat Assignments!!! 

Workout of the Day

STRENGTH

Power Clean + Split Jerk
1-1-1-1-1

Notes
Work up to a heavy but technically sound single on the Power Clean and Split Jerk.

ASSISTANCE

4 Sets of:
A1) 8-10 Pendlay Rows
A2) 8-10 Barbell Roll Outs

Notes
Work up through 4 challenging sets of the Rows and roll outs. For the roll outs maintain a hollow body position and focus on control through your available ROM.

CrossFit Group Class Programming Template (WK5/8)

Wet Hot American Throwdown Tomorrow!

Buckle your seatbelts because the 2nd annual WHATD is tomorrow! As of this posting we have 19 CFSBKers registered to throwdown this evening in 4 total events. The first heat starts at 4:30pm and the event will run until roughly 7:30pm. Spectators are welcome and if you want to lend a hand with moving some equipment that would be awesome too! All competitors and spectators are encouraged to dress to impress!

Athletes: 

• Warm up will be DIY!
• Be sure to arrive 15 min SHARP before your heat READY TO LIFT! We will be briefing the workout and answering questions prior to start of your heat time. We plan to start ON TIME.
• As soon as you are eliminated from the EMOM or finish the EMOM, head across the street to complete your floater WOD! If there is a traffic jam, head back across to cheer on your peers and check on the line in a moment! No stress, you will have approximately 45 minutes after you lift to get this done!
• All briefs to follow will be approximately 15 min before the start of every HEAT 1

Spectators:

• BYOBIG ENERGY and beverages
• Dress to impress. Duh.
• If you’d like to lend a hand with setup/breakdown of equipment in between events, we’d love that!

Event 1: 7 min Clean & Jerk EMOM

Male RX: 225/210/195/180/165/150/135
Scaled: 195/180/165/150/135/120/105

Female RX: 155/145/135/125/115/105/95
Scaled: 125/115/105/95/85/75/65

Event B: Devil’s Press and Shuttle Runs

6-5-4-3-2-1 Reps for time of:
Devils press (50/35- 35/20)
Shuttle runs

Event C: Gymnastics and DB Triple Threat

For time (15 min time cap)

3 Rounds of:
12 T2B/Hanging leg raises/hanging knee raises
16 DB Deadlifts (50/35#) (35#/20#)

**rest 1:00**

3 Rounds of
8 Chest to bar/ Kipping Pull-Ups/banded pull-ups
12 DB Squats

**rest 1:00**

3 rounds of:
4 BMU/chest to bar/unassisted pull-ups
8 DB hang Squat Cleans

Floater Event: The Sandbag Minute

sandbag carry for max distance in 1:00 @ 608 w/ dots (100/80/60)
100 = 3x points , 25ft= 1 rep
80= 2x points
60 = 1x points

Workout of the Day

STRENGTH

Wide Grip Bench Press
E3MOM x15:00
3 Reps

Notes
Place your hands about 1-1.5x hand width wider than you typically hold the bar and work up to a heavy but submaximal triple. Compare to week 2’s numbers.

METCON

EMOM 10:00
A: 130m Run
B: :30 AMRAP Burpees to Target

Notes
This is a Foundations metcon throwback! The run should take you between :25-:40 seconds. For the target, use either a low or high pull-up bar for your top end range.

ASSISTANCE

A1) Banded Triceps Extensions
3×15-25 reps

A2) Band Pull Aparts
3×15-25 reps

CrossFit Group Class Programming Template (WK5/8)

Final Event for Wet Hot American Throwdown Announced!

The final workout for the WHATD is announced!! Check out the details above for the full explanation. We currently have 19 people registered for the WHATD happening THIS FRIDAY starting at 4:30pm. Later today we’ll reach out to registered competitors to get some specifics on which workout version they plan on performing so we can organize heats. By Thursday evening we’ll send out heat assignments for everyone registered. If you’re interested in signing up, go onto zen planner ASAP and check yourself into the event on Friday night!

Workout of the Day

STRENGTH

Back Squat
5-5-5

Notes
Work up to a heavy but sub-maximal 5 rep set today. Leave 1-2 reps in reserve. FYI on week 1 we did a heavy single and week 3 had a heavy triple. Reference those numbers for what you might aim for today.

METCON

21-15-9 reps for time of:
Row, Calories
Kipping Pull-Ups

Notes
(+) 9-6-3 Bar Muscle-Ups or 21-15-9 CTB
21-15-9 KPU
15-9-6 Kipping, strict or banded

CrossFit Group Class Programming Template (WK5/8)

Welcome new Foundations grads Cesar and Alvaro, long time friends from Spain. 

David’s Role at CrossFit HQ

Hey ya’ll. A few people have asked what I (coach David) do for CrossFit HQ and what my role at the recent CrossFit Games was. In general, I work with the Gyms team vertical helping other affiliates with direct support and insight. For example, just this Saturday an affiliate owner came from Ithaca came to take and observe classes this weekend before meeting me to talk shop. I help answer questions, provide feedback and direct people towards additional resources. I’m also involved in the development and training of moderators for the CrossFit Affiliate Roundatables program which you can learn a little about here. This was my primary focus at the Games, running live roundtables with affiliates, educating people about the program and training the country managers in how to facilitate them in different languages.

Workout of the Day

STRENGTH

16:00 for Quality and Load
A1: 8-10e Single Arm DB Z Press
A2: :30 Handstand Hold or Box Piked HS Hold

Notes
Take 16 minutes to work up through some progressively challenging sets alternating between the press and handstand hold variation. Both movements will challenge your overhead position so rest enough between exercises to give each set a good effort.

ASSISTANCE

4 Rounds of:
1:00 Bent Arm Sled Push
1:00 Rest
1:00 Strict Toes to Bars or Sit-Ups
1:00 Rest

Notes
The sleds will come in roughly 4 different weight options. The goal should be to be able to move the sled at a steady pace for the full minute. Not to AMRAP it or to see how heavy you can go.
Strict K2E: as much range of motion and control as possible. Aim for 5-10+ per minute. Sit-Ups are also an option.

CrossFit Group Class Programming Template (WK5/8)

Wet Hot American Throwdown: Event B

The devil came down to Brooklyn with this spicy couplet of devils’ presses and shuttle runs. We have one more event to announce this week for the 2nd annual WET HOT AMERICAN THROWDOWN happening this Friday evening! The WHAT is open to all gym members and you can register for it right on your zen planner membership app like any other class. No additional charge! All the workouts can be modified to meet anyone’s abilities and this is all about fun, not a serious comp. So grab your butts and sign up asap!

Workout of the Day

STRENGTH

A1: Pause DB Bench Press
3×12-16

A2: Bench Supported SA DB Row
3×12-16e

Notes
Superset the two exercises building in load as you progress.

METCON

21-15-9 reps for time of:
Air Bike Calories
Burpees

Notes
This should be a pretty quick workout. Don’t blow up on the 21 round and try to increase your intensity through the three sets.
Bike volume scale: 15-9-6 cals

CrossFit Group Class Programming Template (WK4/8)

A great shot from Coach Katie from our recent Strong Sets comedy show!

This Week’s Lost & Found

Workout of the Day

5 Rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Front Squats
270m Run

Notes
There is a 25 minute cap on this workout. This workout is essentially “DT” with Front Squats instead of push jerks and some additional running. It’s not going to feel good, but you will be a little harder to kill afterwards.
While you might consider standard “DT” competition weights (155/105), note that for many the Front Squats will make the barbell complex considerably harder. You should be able to perform each movement segment in the complex unbroken. (11 DLs > 1DL+8HPC > 1 HPC+6FSQ) and aim for about sub 5:00 rounds.

CrossFit Group Class Programming Template (WK4/8)

And Update from Kelley B on the PCT

CFSBK TFBA Kelley has been hiking the Pacific Coast Trail which is a 2,650-mile, 6 month endeavor that goes from the Mexico/CA border to the Canada/WA border. Check out her video above where she gives us an update on her progress, how she feels, her new trail name and even a question of the day for ya’ll! Keep going Kelley we believe in you!!! You can follow more of her journey on instagram @kkbgotgame

Workout of the Day

STRENGTH

Push Press
2-2-2-2-2

Notes
Work up to a heavy double on the push press taken out of a rack. Make sure to keep your midline TIGHT and avoid hyperextension as the weight goes up. Also make sure not to push jerk the weight you little slippery snakes.

METCON

5 Rounds for reps of:
1:00 AMRAP Wall Walks
1:00 AMRAP Double Unders
1:00 Rest

Notes
Bias quality over quantity on the wall walks and aim for ~3-5 reps per minute. If you have one single solitary Double Under in your arsenal, DO DOUBLE UNDERS today. This workout is a great opportunity to get 5 minutes of dedicated jump rope practice in. Throw out that warm safe blanket of single unders.

CrossFit Group Class Programming Template (WK4/8)

Morgan and Brad would like you to meet Jack!

Hello!! Attached is a photo of the 3 of us. My reflections on training through pregnancy…