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 (WK6/8)

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 (WK6/8)

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 (WK6/8)

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 (WK5/8)

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 (WK5/8)

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: