Workout of the Day

EMOM x 24 MIN
A. Bike x 40 sec
B. Row x 40 sec
C. Shuttle Run x 40 sec
D. AMRAP Strict Chin Up x 40 sec

Notes
The magic of today’s workout is finding your threshold pace — what’s the calorie or rep count you can hold on the first 3 stations consistently? Not coasting, not red-lining, just working hard and steady.

Game the chin ups however you like to maximize your reps across the 6 rounds. Make sure the elbows extend fully at the bottom of each rep and the chin breaks the vertical AND horizontal plane of the bar at the top.

If scaling, choose a method you can do about 4-6 reps in a row when fresh. These will add up!

Chin Up Scaling:
A. Bodyweight
B. Box Pike Foot Assisted
C. Band Assisted

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CrossFit Group Class Programming Template (WK2/3)

Post–workout family photo at 33 weeks pregnant! Steven and I have discovered a whole new side to CFSBK as expecting parents and feel so grateful for all of the advice (and stuff) we have received from this incredibly supportive community. Shoutout to all of the friends, coaches, and expecting/recent parents in the CFSBK family who have helped us navigate this phase as we prepare for the exciting next chapter -Lauren

Holiday Schedule

Tuesday 12/24

CrossFit Group Class
6,7,8,9,10am, 12pm

Open Gym
Hybrid early access 5-6am
Open Gym: 6am-1pm

Wednesday 12/25

CrossFit Group Class
9,10,11am

Open Gym
Hybrid early access 7am-9am
Open Gym: 9am-12pm

Workout of the Day

STRENGTH

Rack Jerk
3-3-3-3

Notes
These can be push jerks or split jerks, whatever you’re more comfortable with!

Novice/Intermediate lifters can work at moderate loads that allow for consistent technique. Advanced lifters should build to something very challenging by the last set or two.

METCON

4 Intervals of

In 1 minute:
15 Push Ups
AMRAP Power Cleans in remaining time

Rest 1 minute between intervals

Notes
The intent is to have at least 30 seconds to accumulate reps on the barbell. Scale the push-up volume or difficulty as needed to achieve the stimulus across the 4 rounds.

Power Clean: use a moderate load you’re confident doing repeated singles with. 65-75% of a 1 rep max is a good guideline.

Push Up Scaling:
RX+ Deficit Push Ups on Plates
A. 7-12 Push Ups
B. 15 Elevated Push Ups (bar in rack or hands on box/bench)

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CrossFit Group Class Programming Template (WK2/3)

Devi and her daughter Anoushka

Longtime CFSBK’er Devi Needs Our Support

Longtime member, Devi Aurora is reaching out to our amazing community for help. Her daughter, Anushka, is currently facing some serious health challenges, and they’re seeking support far and wide—including from her extended gym family here at CFSBK.

Below is a heartfelt explanation from Anushka herself about her condition. Please take a moment to read her story, consider helping in any way you can, and share to spread the word. Every bit of support makes a difference.

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To my friends, family, and everyone else reading, 

It’s not easy for me to share this, but I feel it’s important to be open with the people I care about most. About a year ago, I was diagnosed with a rare kidney disease. This condition causes my immune system to attack my kidneys, damaging their ability to filter waste and fluid from my body. The damage to my kidneys has dramatically worsened over the past year, and my doctor just told me that my kidneys are no longer salvageable. Now, I am at a point where I urgently need a kidney transplant within the next couple of months. 

The condition I have is challenging because it doesn’t just go away. My kidneys have been working harder and harder, but they’re no longer able to keep up. There is a preventative immunosuppressant medication available that can help, but it’s too late to use it with my current kidneys. A transplant is my only chance at returning to a healthy, active life. 

While I’m on the national transplant waiting list, the wait time for a kidney can be many years, and unfortunately, I don’t have that much time. That’s why I’m reaching out to you now—with hope in my heart and humility in my request. If you’ve ever thought about organ donation or feel moved to help, I’m asking if you would consider getting tested to see if you could be a match for me. Living donation is a remarkable gift that would save my life. I do want to be very clear: there is absolutely no pressure or expectation. If donating isn’t something you feel comfortable with, I completely understand. I know this is a deeply personal decision, and simply sharing this message and raising awareness means the world to me. 

If you are open to becoming a donor, register below to be evaluated through my hospital, Columbia-Presbyterian (New York, NY). If you are based outside of NY and want to complete testing in your state, you can notify Columbia once they reach out and they will order the tests to any local center. I’m leaving some helpful links on the next page, which talk about the process of being evaluated as a donor. Please do reach out if you have any questions or want to talk more, and let me know if you are going to be tested! 

Request an appointment through the “Living Donor Evaluation Questionnaire”

The form also prompts if you are considering donation for a specific person – please contact me for any information needed to complete this section. 

Thank you for taking the time to read this and for being a part of my life. Your love, support, and encouragement give me the strength I need to face this challenge. 

With love and gratitude, 

Anoushka 

anoushka.aurora@gmail.com

Helpful links: 

– https://columbiasurgery.org/kidney-transplant/request-appointment 

– Here is where you can enroll as a potential donor with my hospital, Columbia-Presbyterian, located in New York. 

– Request an appointment through the “Living Donor Evaluation Questionnaire” – Resource 1: 

https://www.kidneyregistry.com/for-donors/am-i-qualified-to-donate-a-kidney/ – Resource 2: 

https://www.kidneyfund.org/kidney-donation-and-transplant/organ-and-tissue-donation/w hat-consider-donating-kidney 

– Some useful information if you are considering donating (evaluation process, insurance coverage, surgery, recovery, etc.)

Workout of the Day

ASSISTANCE

3-4 Rounds for Quality
40-60 sec Handstand Hold at wall
8-12 Sandbag Bear Hug Good Mornings
20 sec each Front Scale

Notes
Handstand: If holding for 1 min at the wall is no problem, option to scale up to some free-standing practice today.

Good morning: Keep your weight mid-foot and stretch/load into the glutes as you hinge.

Front Scale: Keep both legs straight throughout; squeeze those quads and point the toes!

METCON

10 Minutes
Bike Calories

Rest 5 Min

10 Minutes
Row Calories

Notes
Perform this workout interval-style: 10 rounds x 30 sec “On” / 30 sec “Off” , where…

“ON” = 80-95% effort
“OFF” = 50-60% effort, conversational pace

Look at your RPMs or Watts. Aim to sustain or build your output during each “On” interval. Let the “Off” period be a relatively easy spin, like active recovery before the next tough interval.

Record your total calories accumulated during the entire 10 minute period on each machine, including the recovery intervals. Just let the machine keep counting up.

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CrossFit Group Class Programming Template (WK1/3)

Tim and Tom tackle a test of tension.

Holiday Schedule

Monday 12/23
Normal Schedule

Tuesday 12/24

CrossFit Group Class
6,7,8,9,10am, 12pm

Open Gym
Hybrid early access 5-6am
Open Gym: 6am-1pm

Wednesday 12/25

CrossFit Group Class
9,10,11am

Open Gym
Hybrid early access 7am-9am
Open Gym: 9am-12pm

The Front Scale

The gymnastics front scale challenges the standing leg’s glutes, quads, and ankle stabilizers while developing hip flexion strength in the extended leg.

Workout of the Day

10-8-6-4-2 Reps for time of:
Hang Power Snatches
Alternating Single Leg Squats (Pistol)
Chest to Bar Kipping Pull-Ups

Notes:
This is a repeat from 1/18/24! Track back and see if your today self can beat your past self!

Intent <10 min. The barbell and pull ups should be achievable in 1-2 sets throughout. The pistols are total, alternating reps (10 alt/5ea in first round).

Barbell +/115/75/45#/-

Pistol Scaling:
A. With hand assist (grabbing the toes) and/or heel lift.
B. Box Pistol
C. Ankle Wrap
D. Single Leg squat to bench/box, with optional plate counterbalance

Pull Up Scaling:
A. 6-5-4-3-2 CTB (20 reps)
B. Kipping chin over bar pull ups
C. 5-4-3-2-1 Strict Pull Ups, “peak pull”
C. Jumping CTB Pull Ups

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CrossFit Group Class Programming Template (WK1/3)

Sam C pulling heavy on a Friday

CFSBK Artists Wanted!

Save the date! On 1/25 we’ll be hosting our 10th annual CFSBK community art show. Here is where we showcase all the amazing and talented artists in our community!

Calling all artists
Do you make any art as a hobby? Professionally? Can you dance or sing? Are you interested in flexing your creative muscles? If yes to any of these, consider participating or at least attending the 2025 art show! This is a great opportunity to see the skills of your fellow CFSBKers in what is THE CrossFit/Art event of the year. Each year we have live music, live tattooing and tons of mixed media art from the community for the community!

If you’re interested in showing your work, please email JB at CFSBKCommunity@gmail.com

Workout of the Day

STRENGTH

A1. Deadlift, 4 x 3-5
A2. Pause DB Bench Press, 4 x 6-10 @ 21×1

Notes
Take 2-4 warm up sets on the deadlift before getting to a working weight. These can be progressive sets or sets across at same load, athlete’s choice.

Tempo on bench press is 2 seconds down, 1 sec active pause in “full stretch” at bottom, explode/drive up, and 1 sec reset at lockout.

Once at work weight on the deadlift, rest about 1 min between exercises.

METCON

Tabata 
A. Double Unders
B. Air Squats

Rest 2 Min

Tabata
A. Double Unders
B. Burpee

Notes
Tabata interval = 20 sec work / 10 sec rest.

Each couplet above is 8 rounds total, 4 of each movement alternating back and forth. With the 2 min rest included, this is a 10 minute workout in total!

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CrossFit Group Class Programming Template (WK1/3)

New Extra Thick CFSBK Hoodies now Available!

We’ve got a new hoodie available! This extra THICC black hoodie sports Jim Gentry’s CFSBK logo design with a CFSBK in front and the full logo on back. Check out coach Claymore rocking one below. These are available for $65 at the front desk. Limited inventory!