Workout of the Day

STRENGTH

Sumo Deadlift, 4 x 4-6, building

Notes
This week, we’re building toward a challenging set of 4–6 reps in four work sets. You’ll likely need several warm up sets before getting started.

If you’re confident in your sumo technique, steer toward the lower end of the rep range and aim to lift heavier than in previous weeks.

If you’re still refining your form, stick with the higher rep range to get more practice at a moderately heavy load.

METCON

EMOM x 12 MIN
A. 15/12 Calorie Row
B. 40 sec Shuttle Runs (40′)
C. 8-12 Push Ups + Plank Hold until 40 sec mark

Notes
Row: Aim to hit a consistent number of calories each round that you can complete in about 40 seconds.

Shuttle Runs: One “rep” of shuttle runs will be consider 40′ (2×20′ lengths).

Push Ups: Choose a rep count that you can complete unbroken, and then stay in plank for the remaining time. If you need to scale, elevate to a barbell in a rig to a height you can complete 8-12 reps unbroken, and either stay for your plank or plank on the floor!

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CrossFit Group Class Programming Template (WK4/8)

Coach Katie taking advantage of the epic lighting and smoke from yesterday’s CFHQ shoot. This is ART.

Shuttle Run Technique and Efficiency

A significant aspect of the shuttle run is the change of direction every time you get passed the tape. This :40 video does a good job showing effective foot and body positioning for how to change directions quickly and correctly. Use it today!

Workout of the Day

ASSISTANCE

3 Rounds for Quality
1:00 Bike, increase pace each round
5 Seated Box Jumps
3 Hang Snatch High Pulls
3 Hang Muscle Snatch
3 Overhead Squats @ 3111
3 Tall Snatch

Notes
Use these assistance movements as a technique primer for today’s strength work. A few key points:

All the hang work will start from above the knee.

The pull of your muscle snatch should feel similar to the hang snatch high pulls.

The Tall Snatch will start from a flat foot position. You will utilize the same pulling “up” as your high pulls and muscle snatch, but this movement will require you to aggressively change directions to pull under the bar.

Intermediate and Beginner lifters: Start with a lighter barbell than you typically snatch with to dial in tempo and technique.

Advanced lifters: Start with empty bar and either stay there or add light load across the rounds -you will rarely use more than 30-35% of best snatch, and typically lighter is better for quality execution.

STRENGTH

Perform 6-8 sets of the complex for load
1 Snatch Pull
1 Hang Snatch from Above the Knee
1 Snatch

Notes
Keep your reps sharp and rest as needed between sets. Today, we encourage full snatches rather than power snatches.

In the snatch pull, focus on fully extending with the bar. During the hang snatch, finish your pull with that same extension before quickly pulling under the bar. Use the final rep of the full snatch practice performing one smooth, continuous movement.

If you’re newer or have limited mobility, you can stick with power snatches. Just add an overhead squat to the last rep to build comfort with the full movement.

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CrossFit Group Class Programming Template (WK4/8)

Sam on a Sunday Funday. Yesterday after floater strength we did some sled work with rope pulls and push backs. The humidity made everyone’s efforts Rx+

CrossFit HQ shooting at CFSBK today

CrossFit HQ is shooting a new brand campaign and will be at CFSBK sometime this late morning (starting around 10/11am) and will be taking some shots and videos in class and Open Gym. They’re also hoping to get some member portraits if you’re up for it!

Workout of the Day

FLOATER STRENGTH

A. Back Squat, 4 x 6
B. Sumo Deadlift, 4 x 6
C. Bench Press, 4 x 6
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)

Notes
Tomorrow we have assistance work, snatch drills, and a snatch complex.

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

Pull-Ups: Use the following progression to guide you:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unroken reps: perform as written.
< 5 unbroken reps: perform a cluster of sub-maximal reps for you with short rest between. For example: 3+2+2 or 2+1+1, with 15-20 sec of rest
0 body weight reps: perform 6-8 box pike or toe assisted reps per set, using as little lower body help as possible to achieve full ROM

ASSISTANCE

3-5 sets for load and quality of:
Hand over hand rope pull
Sled Push back
Hand over hand rope pull
Sled Push back

Notes
Track back to 6/15/25.

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.

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

Track back to 3/26/25 for some guidance.

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CrossFit Group Class Programming Template (WK3/8)

Longtime CFSBKer Spirit D on Sumo Deadlifts

2025 CrossFit Games: The Evolution of IE08

In this behind-the-scenes series exploring the evolution of the 2025 CrossFit Games events, take deep dive into the creation of Individual Event 8.

2025 CrossFit Games Individual Event 8, presented by PBfit, is comprised of calories on the Echo bike, yoke carries, and deficit handstand push-ups.

IE8
50/40 calories on the Echo bike
100-foot yoke carry
30 deficit handstand push-ups
100-foot yoke carry
50/40 calories on the Echo bike

The 2025 CrossFit Games start Aug. 1, live from Albany, New York. Watch every event on the CrossFit Games YouTube channel

Workout of the Day

PARTNER METCON

20 Rounds For Time
5 Strict Handstand Push-Ups
5 Strict Toes to Bar
5 Deadlifts 275/185#

Notes
Intent ~16-24 min. Partners alternate full rounds (10 each, 20 total).

Gymnastics movements can be strict or kipping today, athlete’s choice, provided prerequisite strict strength is present before kipping!

RX’d for HSPU is head touching down to the same surface as your hands.

HSPU Scaling
RX+ Deficit (Plates or Parallettes)
A. 2-4 HSPU
B. 5 Box Piked
C. 5 Heavy DB Strict Press
**Limit abmats to max 1. If possible, use a spongy dot or two instead to work as close to full range of motion as possible.

TTB Scaling
A. 3-4 reps
B. 5 Kipping Hanging Leg Raise, toes above hips
C. 5 Kipping Hanging Knee Raise, knees above hips
D. 5 V-Ups

Deadlift: Heavy load given the context of the workout, but nowhere near max. In the realm of 65-75% of 1RM for experienced athletes is a good guideline. Keep in mind you are doing 50 total reps at this weight under fatigue!

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CrossFit Group Class Programming Template (WK3/8)

Virtuosity in toes to bars. Here is a clip from Moon and David testing today’s workout. Note the toes to bars are performed with straight elbows and knees and with control on the concentric (up) and eccentric (down) phases. Today’s workout gives you a good bit of rest between each set, so LOCK IN and challenge yourself to perform these movements as strictly as you can!

CFSBK Run Club Moving to Tuesdays🏃‍♀️

For the remainder of its tenure our  CFSBK Run Club is moving to Tuesday nights. Coach Ashley has some travel that will interfere with the Wednesay evening classes we’ve been hosting thus far. This program will run through October before being retired for the season, get it in while you can!!!

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: Tuesdays at 6:30pm

Sign up on Zen Planner like any other class!

Workout of the Day

FLOATER STRENGTH

A. Back Squat, 4 x 6
B. Sumo Deadlift, 4 x 6
C. Bench Press, 4 x 6
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)

Notes
Tomorrow we have handstand push-ups, toes to bar, and heavy deadlifts.

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

Pull-Ups: Use the following progression to guide you:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unbroken reps: perform as written.
< 5 unbroken reps: perform a cluster of sub-maximal reps for you with short rest between. For example: 3+2+2 or 2+1+1, with 15-20 sec of rest
0 body weight reps: perform 6-8 box pike or toe assisted reps per set, using as little lower body help as possible to achieve full ROM

METCON

For Time
21 Sandbag Squats
130m Run
15 Sandbag Squats
270m Run
9 Sandbag Squats
400m Run

Notes
Intent < 9 min

Choose a heavy sandbag weight that you can move in good form through a full depth squat, completing the round of 21 reps in 1-3 sets.

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CrossFit Group Class Programming Template (WK3/8)

The queen and king of CFSBK Pilates, KH and Frank! KH was our first in house pilates instructor who originally joined the gym in June of 2010 while Frank is our current instructor and has been a member since 2013. 

Sandbag Bearhug Squats

This variation on the squat pattern uses a heavy sandbag for loading. Depending on the implement chosen (barbell, kettlebell, dumbbell, sandbag, etc.) and loading position (back, shoulder, front, goblet, Zercher, etc.), different demands will be placed on the body during the exercise. A hallmark of a sandbag is its large and unwieldy nature. In today’s bearhug squats, the load is carried in front, which will not only challenge the legs but emphasize the contribution of the midline and posterior chain to maintain posture. The unconventional carry also will be uncomfortable, which helps build a little grit and mental toughness—staples of sandbag work.