Workout of the Day

PARTNER METCON

For Time:

6 Rounds (3 Each)
8 Burpee Box Jump Overs
12 Wall Ball Shots

6 Rounds (3 Each)
8 Burpee Box Jump Overs
12 Handstand Push Ups

6 Rounds (3 Each)
8 Burpee Box Jump Overs
12 Dumbbell Thrusters @ 50/35/20# ea

Notes
Intent < 30 min

Partners trade full rounds of work on each couplet.

A completes BBJO+WB
B completes BBJO+WB
Back and forth for 3 rounds each, 6 total.

Then they move on in the same fashion to the HSPU couplet, and so forth.

BBJO: 24/20/16″. Face the box at the bottom of each burpee. Scale to a box height, rep count, and method (jump/step) you can complete in 50 seconds or less consistently.

WB: 20#,10′ / 14#,9′ / 10#,8′ . Scale for unbroken sets.

Thruster: Scale for unbroken sets.

HSPU: Strict or Kipping. Prerequisite to kip is at least 1 strict rep to the range of motion you’re using in the workout!

HSPU Scaling (1-2 sets per round):
A. 6-10 reps, up to 1 abmat
B. 6-10 Box Piked
C. 6-10 DB Strict Press
D. 6-10 Push Ups

CrossFit Group Class Programming Template (WK3/8)

Join us for our 10th Annual Community Art Show, celebrating the incredible talent and love for art that runs deep in the CFSBK community. The show will run from 6:30 PM to 10:00 PM and feature artwork from over 20 community members, spanning a wide range of mediums.

The evening will also include live performances such as music, short films, aerial pole acts, tarot readings, and even live tattooing!

The gym will provide some wine and refreshments, but feel free to BYOB. Check out all the details below—we can’t wait to see you there!

Featured Artists

Angela Chen (embrodery)
Katherine Akiko-Day (mixed)
Stephanie Arabagian (acrylic on canvas)
Kristen Doyne (crochet)
Lester Federer (photography)
Seth Cousins (wire sculpture)
Richard Greenspan (knitting/crochet)
Lee Savage (new 3d miniatures of set design)
Arend Thorpe (photography)
Michael Gigl (photography)
Otto Von Busch (Evren) (ink drawings)
Patrick Lago (paint/photography)
Mara Campione (photography)
Michele Graffieti (pigment print)
Meredith Nolan (mixed)
Caleb Crain (bound paper)
Joel Zimmer (photography)
Amy Muckerman (quilt/domestic arts)
Craig Waxman (3d reconstructions of artifacts and antiques)

Live Event Schedule

• 6:30-8:30pm: Tarot Readings with Leah (sign up in house)
• 6:30-running out of wine Wine Pouring with JB
• 7pm-10pm: Live Tattooing with Jim Gentry (sign up here)
• 7-8pm Paul and Theo Bennett (live music)
• 8pm A few words from David
• 8:15pm Aerial Pole performance by Suzanne-Michelle
• 8:30 Live music by Justin Oakley
• 9pm Short film by Cara Claymore

Workout of the Day

FLOATER STRENGTH

A. Bench Press, 3×4-6
B. Back Squat, 3×6-8
C. (2 Squat Cleans + 2-4 Front Squats) x 6-8 Sets
D. Strict Press, 3×8-12
E. Deadlift, 3×6-8

Notes
Tomorrow we have burpee box jump overs, wall ball, handstand push up, and thrusters.

The lifts can be sets across or building. The rep schemes are the same as last week for ABDE, so aim to increase reps in the range if you were at the low end OR increase load if you were maxing out the reps.

Clean Complex: Beginner lifters: work with light to moderate load and aim for consistency in positions and range of motion. Int/Adv lifters: start at 50-60% and build by about 5% each set. Feel free to use “wave” loading as well!

METCON

3 Rounds for Time:
270m Run
15 Chest to Bar Kipping Pull Ups
30 Barbell Back Rack Reverse Lunge @ 45/35/22#

Notes
Intent <14 min

This workout will largely be a challenge to our kipping technique efficiency and endurance. The run/row and lunges are short and light on purpose… you’ll be back to that rig before you know it. Plan accordingly, breaking the pull-ups into manageable sets so you’re never on the edge of failure.

Run <1:30/rd — if you’re feeling a bit too chilly today, complete a 300m Row OR 600m Bike instead.

Pull-ups: Full volume is appropriate if you have 8+ unbroken chest to bar reps. Choose a scaling optoion you can complete in 2-4 tough sets.

Pull Up Scaling
A. 7-10 Kipping CTB
B. 10-15 Kipping Pull Up (chin over)
C. 8 Strict (CTB or chin over)
D. 10-15 TOUGH ring rows

Lunges: Light weight. Ideally unbroken, resting at the top as needed.

CrossFit Group Class Programming Template (WK3/8)

Scene from our 2024 CFSBK Community Art Show

10th Annual CFSBK Community Art Show tomorrow!

We’ve got an incredible art show in the works for everyone tomorrow. With over 20 artists showing work and lots of live entertainment it’s sure to be a memorable night. Check out the schedule below. This is a family friendly event but we ask you not to bring pups as it will be crowded.

Live Event Schedule

• 6:30-8:30pm: Tarot Readings with Leah (sign up in house)
• 6:30-running out of wine Wine Pouring with JB
• 7pm-10pm: Live Tattoing with Jim Gentry (sign up here)
• 7-8pm Paul and Theo Bennett (live music)
• 8pm A few words from David
• 8:15pm Aerial Pole performance by Suzanne-Michelle
• 8:30 Live music by Justin Oakley
• 9pm Short film by Cara Claymore

Workout of the Day

Every 3:30 x 5 Rounds
6 Deadlifts 225/155/105#
8 Bar Facing Burpees
10/8/6 Cal Bike

Notes
Intent < 1:40/Round.

Attack each round. Set up well for your deadlift, find your most efficient method for burpees, and transition to the bike as quickly as possible. Scale load, volume, or movement complexity to stay under the timestamp goal, working at a high effort.

DL: Moderate load, unbroken. ~55-65% of a 1 RM.

BFB Scaling:
A. 6 Reps
B. 4-6 Reps, step over the bar

Bike: <45 sec at high effort. Scale calories further as needed.

CASH OUT

3-4 Rounds for Quality
15 Hollow Rocks
10 Slider Hamstring Curls

CrossFit Group Class Programming Template (WK3/8)

Front desker and long time CFSBK TFBA Amy M deadlifting 300lbs at the 2018 Iron Maidens powerlifting meet

Bar Facing Burpee efficiency tips

Workout of the Day

STRENGTH

A1. DB Strict Press, 4-5 x 8-12, building or across
A2. Strict Chin Up, 4-5 x max reps

Notes
Rest about 45 sec after pressing and 1:30-2:00 after chin ups.

Do at least one lighter/shorter warm up set before the work sets.

Press: Refer back to Week 1. Rep range is same, so try to increase either volume, load, or both!

Chin Ups: If you hit 10+ reps in Week 1 across all your sets, add weight today.

If you are not yet doing sets of 5+ reps unbroken, use the progression below. Aim to do more total reps than in Week 1:
A. Bodyweight “Cluster sets”, aiming for 6-8 reps per set (ex: 4+3 or 3+2+1, with short rest between)
B. Negatives, 4 x 3, as slow as possible
C. Box Pike or Foot Assisted, 4 x 5-8

METCON

For Time:
1000/800m Row
20 Strict Dips
200 Double Unders
20 Push Ups

Notes
Intent <12 min

Row <4 min. Scale volume further if needed.

DU Scaling
A. 100
B. 60 — count attempts/misses as well as makes
C. 3 min DU attempts

Dip/Push Up Scaling: choose two variations (first harder, second easier) that you can do at least 5+ unbroken when fresh:
-Ring Dip
-Matador Dip
-Deficit Push Up
-Push Up
-Elevated Push Up

No bands for this particular workout. If needed, elevated push ups can be done twice.

CrossFit Group Class Programming Template (WK3/8)

OG member Karina getting in some cross country skiing in Prospect Park this week in her neon yellow CFSBK beanie!

Get Tattooed at CFSBK and/or win free Personal Training

Win 1 of 3 Personal Training sessions being offered with Party Hat-a-palooza

Last year’s Diorama-RAMA was a huge hit, so we’re stepping it up for our 10th Anniversary Art Show with a Party Hat-a-palooza!

Here’s how it works:

• Entry Criteria: Craft a CrossFit or CFSBK-inspired party hat!
• Sign-Up: Email JB at cfsbkcommunity@gmail.com to let us know you’re in
• Showcase & Voting: All entries will be displayed, and everyone gets to vote for their favorites
• Prizes: The top 3 hats will each win a personal training session and winners will be announced during the show!
• Deadline: Please drop them off by 1/24 before the gym closes

Sign up to get tattooed at the art show

Workout of the Day

STRENGTH, PART A

Every 2:30 min x 8 Sets
2 Squat Cleans + 30 Sec Bike

Notes
The focus and intent here is technique on the lift, albeit under a bit of fatigue. Start with a conversational pace on the bike. Dial you intensity up or down depending on your experience level and tolerances.

New lifters: Moderate loads throughout to build mechanics and consistency.

Int & Adv: Start at 50-60% of your best clean. Add ~5% to the bar each set, working up towards 85% +. If you miss a lift, repeat or decrease load and wave up again.

STRENGTH, PART B

Front Squat
3×6-8, Building or Across

Notes
From the floor. You can squat clean the first rep OR power clean, get settled, and begin.

If you’re not sure where to start, drop weight from where you finished your cleans and work to RPE 8.5/10 by the final set.

Another guideline is about 80% of what you did for last week’s back squats in the same rep range.

Focus on:
-active shoulders, creating a “shelf” for the bar to rest on
-braced core
-bar staying over mid-foot

CrossFit Group Class Programming Template (WK3/8)

Mythic Strength is back!

Join Coach Cara for a semi-private specialty training program inspired by the lineage of strong(wo)man training and competition, old school physical culture and bodybuilding.

The Program:

In this 8 week training program you will develop strength, power, stamina, coordination, and mobility through:

+ Classic dumbbell & barbell movements (front squat, press, deadlift)
+ Odd object lifting (yoke walk, farmer’s carry & more).
+ Dynamic lifting (such as the “circus” dumbbell and power clean)
+ Bodybuilding and conditioning

This comprehensive strength and conditioning program will fulfill all your essential fitness needs for its duration, and will feature challenges to keep you motivated and excited about your training.

This class will culminate in an in-house strongman competition style strength meet where you will get the opportunity to celebrate and demonstrate your growth.

The group will be capped at 8 people, ensuring every athlete receives in depth attention and 1:1 coaching throughout the program.

The Schedule:

Mythic Strength will meet for 90 minutes 3x a week. The membership will also include one extra Open Gym visit per week.

The program begins Tuesday, February 3rd and concludes with our final class and in-house meet on Sunday, March 30th.

Tuesdays at 7:30 PM – 9 PM
Thursdays at 7:30 PM – 9 PM
Sundays at 2:30 PM – 4 PM

The Numbers:

Pricing
$540/Month x 2 Months = $1,080. ($45/class per 90 minute class)

All programming will be provided to students. In the event that you must miss class, you can make up the workout on your own time. Supplementary programming will also be provided for those who want to explore additional training. Your membership will include a 4th weekly visit you can use for open gym to perform supplementary work or to make up for a missed workout.

Coach Cara will also lead a group chat on WhatsApp for athletes to ask questions and will be available through the chat a few times a week for additional support.

Who Should Participate:

– Beginners who want to build full body strength and confidence in the gym.

– Intermediate athletes looking to break through plateaus.

– Advanced athletes who want to expand and learn new skills in a fun and motivating setting.

About Coach Cara & Strong(wo)man:

Cara competed in the international sport of strongwoman from 2015 – 2021. She enjoyed profound experiences of personal evolution that expanded her vision for what was possible in life, and her passion for sharing the sport’s growth potential comes from her many experiences as an athlete and coach. She placed 3rd in the country in her weight class at nationals in 2018(USS) and 2020(SC).

Have questions about the program? You can email Coach Cara at caraclaymore@gmail.com – put “Mythic Strength” in the subject line.

Sign up here!