Workout of the Day
STRENGTH
A1. Back Rack Reverse Lunge
3×8 ea side, across
A2. Alternating DB Bench Press
3×16-20 alt (8-10 ea)
Notes
Use a slower-down, faster-up tempo on both movements today, controlling the load on descent. Rest about a minute between movements, longer if needed.
Lunges: After a few warm up sets, use the same load you did in Week 1 for 3×6, simply adding two reps. If you were very conservative and went too light in Week 1, feel free to go heavier today. RPE 8/10 is good guidance for most folks.
You may re-rack the bar and rest up to 30 sec between sides.
DB Bench: Do at least 1 warm up set with light-moderate weight and then 3 working sets, building or across. Alternating reps means we will spend more time under tension and load. Make sure the non-pressing arm stays fully locked out with the weight stacked over your shoulder as the opposite arm completes the next rep.
PARTNER METCON
10 Rounds for Time (5 each)
50 Double Unders
8 DB Thrusters @ 50/35/20#
Notes
Intent <13 min. Partners alternate full rounds of work, 10 total, 5 each.
DU: <45 sec in most rounds. Scale as needed.
A. 20-40 DU’s
B. 40 sec DU practice
Thrusters: Heavy dumbbells. Ideally these are done unbroken throughout the workout, given that you have time to recharge/rest between each effort. Choose a weight outside your comfort zone that you can still move with consistent mechanics and full ranges of motion for 1-2 sets each round.
CrossFit Group Class Programming Template (WK3/8)
McKensey’s journey with us began in 2011 with a crush on a boy who was really into CrossFit. A few months later, that boy became her boyfriend, and she joined CrossFit South Brooklyn with him. She doesn’t recommend joining anything just to impress a guy – but 14 years later, he’s her husband, they have a three-year-old, and she’s still going strong! Over time, her focus shifted from CrossFit to Strength Cycle, where she found a deep appreciation for lifting and a strong sense of community. Through big life moments and even bigger lifts, the gym has remained a constant, from deadlifting her body weight during a sweltering summer in her third trimester to navigating the ever-changing seasons of life.
Whether she’s showing up for herself, cheering on others, or swapping TV recommendations between sets, McKensey embodies strength, resilience, and heart. Congratulations, McKensey! We’re so lucky to have you as part of the CFSBK family!
Name (and any nicknames): McKensey
Where were you born, and where did you grow up? I was born in Salem, OR, and grew up in the Seattle Area
How long have you been in Strength Cycle/CrossFitting, and how did you find your way to CFSBK? 2011! I started CrossFit because a boy I had a crush on was really into it. A few months later that boy became my boyfriend, and I joined CFSBK with him. I do not recommend joining anything because you’re trying to impress a boy, but 14 years later he’s my husband, we have a three year old, and I’m still going!
What keeps you coming back to CFSBK? Strength Cycle! I did my first cycle about a year after joining CFSBK because I wanted to get stronger. After a few cycles, I realized that this was how I liked to train – the focus on lifting, Jeremy’s coaching, and the community are all special.
What does CFSBK mean to you? It’s been a constant. I’ve been at the gym through a lot of life moments, I’ve left and come back. It’s become a through-line in my adult life.
How has the gym changed your life? Learning how to lift allowed me to reconceptualize what my body was capable of. I love being strong.
Can you share a memorable experience or achievement from your time at CFSBK? There was a point in the third trimester of my pregnancy where I deadlifted my body weight. It was the middle of summer, hot, and Jeremy had all of the fans in the gym pointed at me so I could stay cool. When I finished my set, the woman I was sharing a platform with looked at me and said ‘that was awesome.’ Two months later, my ob/gyn complimented me on how strong I was in the middle of my c-section.
What are your current fitness goals? Showing up. I’m in a season of life where just finding the time to make it twice a week is a lot of effort, so that is where I’m focused. Getting there, prioritizing time for myself, moving.
Program your dream workout: Strength cycle day where the lifts are back squat, bench press, and deadlift.
Program your nightmare workout: Lots of running, early in the morning. Running and I do not agree.
Favorite and least favorite lift: My favorite is the low bar back squat. My least favorite is anything that involves more steps than going up and down – I am very uncoordinated.
How do you spend your time outside of CFSBK? Do you have any hobbies? Right now, life really rotates around family and parenting, so hobbies feel very aspirational. When I do have some time, taking long walks throughout the city will always be a favorite activity and why I love living in NY.
What are you currently recommending (books, shows, food, etc.)? We talk about TV during Strength a lot. These are the shows recommended to me that I loved: Halt and Catch Fire, Andor, Reservation Dogs.
Any advice for new CFSBKers? Your goals, and what you need out of the gym, will change as life changes. Be open to that, and let yourself redefine success based on what you need in each moment.
