Workout of the Day

STRENGTH

1 Dip Power Clean + 1 Mid-Hang Power Clean + 1 Below the Knee Hang Power Clean
x 6-8 Sets

Notes
Use light to moderate loads today.

Practice actively pulling under the bar on each rep, racking the bar crisply and consistently, as well as regaining the hook grip for multiple reps.

As you work “from high to low” in the hang positions, stay patient in your pull and feel the weight in the middle of your feet thoughout the set.

METCON

AMRAP 5 MIN
4 Hang Power Cleans (115/85)
8 Front Rack Reverse Lunges (115/85), 4ea
24 Double Unders

Notes
Target 5+ Rounds. Five minutes is close to a sprint but will still demand some aerobic capacity… but be wary of hitting your threshold pace too early and losing steam in the second half.

Use the same load for both barbell movements. Aim for an unbroken, paced 12 reps throughout the workout. Scale weight as needed!

DU < 30 sec
A. 8-16 DU
B. 30 sec DU Practice
C. 48 Singles

---

Programming Template: Week 1/8  (updated)

Rebecca on handstand practice time yesterday

The Dip Power Clean

Workout of the Day

SKILL: Handstands

STRENGTH

Strict Handstand Push-Up

Every 2:00 x 5 Sets (Pick One):
a. Strict HSPU x 5-10
b. Negative x 2-3
c. Box Piked x 5-10
d. Elevator Tempo DB Press x 5-7

Notes
Choose the movement option from the list above that challenges your strength and skill appropriately today. Move through full range of motion repetitions, with head contacting the surface your hands are on. Use a GoMat or small cushy dot for contact point as needed.

If 50 Strict HSPU is no issue, add a deficit.

If you are a bit between scaling options, it’s OK to mix and match today. For example: 2 rounds of 5 strict HSPU, performed as singles, followed by 3 rounds of 8-10 Box Piked (to a deficit?!) to get more work volume on the day.

Elevator Tempo DB Press: Pause for “one-one-thousand” count in each position – Halfway up, Top, Halfway down, Bottom

METCON

4 Intervals of:
1:00 On / 2:00 Off
10 Ball Slams
Max Calorie Bike in Remaining Time

Notes
With 4 minutes of total work here, you need to start hot and stay hot! Keep a tight transition from the slam to bike.
Use a light to moderate ball. Reach it overhead at the start of the rep and try to break the floor as you slam it.
Go as hard as possible on the bike in each round.
Do not pace today

---

Programming Template: Week 1/8  (updated)

The community board flier, handmade by the extremely talented Liz M!

Community Board

Here are a couple recent entries on the community board. Offer a service! Let people know what you’re looking for!

Workout of the Day

STRENGTH

Back Squat
8-6-4-8

Notes
In 18 minutes, complete the rep wave listed above. Start with a load that feels like RPE 6 for the set of 8 reps. Build in load on the set of 6 and again on 4. For the final set of 8, aim to go heavier than your initial set.

Example Timing and Loading
Warm Up Sets:
0:00 45×8
2:00 95×5
4:00 125×3
Work Sets:
6:00 145×8
9:00 160×6
12:00 175×4
15:00 155×8

PARTNER METCON

AMRAP 15 MIN
15 Russian KB Swings (32/24kg)
12/9 Cal Row
6 Burpee Box Jump (24/20″)

Notes
Move through the round as a team. Each partner completes 15 swings, then each completes 12 cal, then each 9 BBJ. That’s one round. Continue to accumulate rounds in this fashion for 15 min.

Scale KB load and box height for relatively quick, unbroken efforts under 30 seconds. If you’re not coming to class tomorrow, option to scale up to overhead KB swings!

Be sure to fully extend the knees and hips at the top of every burpee box jump.

---

Programming Template: Week 1/8  (updated)

Ben and Steven & babies!

What is Wave loading?

Today’s squats use wave loading in their rep selection. Learn more about this method in the 2:30 video below

Workout of the Day

For Time
1,100-meter run (2 laps)
200-meter row/ski or 500m bike
800-meter run
400-meter row/ski or 1000m bike
550-meter run (1 lap)
600-meter row/ski 1500m bike
400-meter run
800-meter row/ski or 2000m bike
200-meter run
1,000-meter row/ski or 2500m bike

Notes
Today’s workout is a monostructural grind with alternating run and machine intervals for a long duration.

Pace this conservatively early on. The opening 1,100-meter run and the closing machine segment should not be all-out efforts. Each run/machine pairing should take about 5-6 minutes; if you can maintain that pace, you’ll finish in roughly 25-30 minutes.

Transitions matter. On both the run and the row/bike/ski erg, focus on getting moving first, then build your pace as you settle in. Stay relaxed on the run — chest up, eyes forward, shoulders down.

Scaling Option (2000m of each)
800-m run
200-m row
600-m run
400-m row
400-m run
600-m row
200-m run
800-m row

---

Programming Template: Week 8/8  

Coaches Erick, Grant, Clay and Steph in 10am group class yesterday!

Programming Template Monday 7/6/26 – Sunday 8/29/26

Weekly Biases
Monday: Back Squat
Tuesday: Gymnastics
Wednesday: Clean & Jerk Variations
Thursday: Varied
Friday: Floater Strength
Saturday: Varied
Sunday: Snatch Variations

This program cycle will see back squats, clean&jerk, snatch, and gymnastics have their own dedicated days, with variation weaving through each week. Get stong, improve your skill, develop work capacity, have fun, and get ready to SWEAT in the NYC heat 🥵

Here’s a peek at the next 8 Weeks!

Key Dates
Sat 8/8 – Coach Katie’s Maternity Leave Celebration and Special Workout!

Back Squat (Monday)
This cycle will utilize wave loading progressions on most weeks. Use RPE to build to tough sets each week. These days will typically incorporate a second segment (Metcon or Assistance).

Gymnastics (Tuesday)
We will hit a variety of movements over the course of 8 weeks: Toes to Bar, Kipping Pull-Ups, Bar Muscle-Ups, Ring Skills, Handstand Push-Ups, etc.

On some days, tiered programming will allow athletes to work on different tracks depending on their needs:

• Strength – builds the foundation of mechanics and consistency
• Skill – incorporates more coordination and timing to the movement
• Capacity – challenges strength and skill under intensity

Most days will typically incorporate a second segment (Metcon or Assistance).

Clean & Jerk (Wednesday)
This day will see variations of the Clean, and on some weeks the Jerk. We’ll utilize some timed lifting segments, complexes, and sometimes see the movement in metcons, as well.

Most days will typically incorporate a second segment (Metcon or Assistance).

Varied (Thursday)
We’ll see a slight bias towards monostructural and bodyweight workouts on this day.

Floater Strength Day (Friday)
You’ll see approximations of the M-TH programming on the docket, as well as one or two additional options. If you have a long-term goal that you want to make progress on, this is a great day to spend time on it. These days will incorporate a second segment (Metcon or Assistance).

Varied (Saturday)
We will alternate each week between a Partner WOD and a solo WOD!

Snatch (Sunday)
This day will see variations of the Snatch. We’ll utilize some timed lifting segments, complexes, and sometimes see the movement in metcons as well.

Most days will typically incorporate a second segment (Metcon or Assistance).

Workout of the Day

STRENGTH 🌭

In 12 minutes,
Find a Strict Weighted Chin-up 1 RM

Notes
If performing the weighted-chin up, aim for 2-3 warm up sets and 3-4 work sets/attempts. Do a set of 3-5 reps at bodyweight, and then consider doing a triple, a double, and finally getting to singles.

Scale by performing 5×2 negatives or 5×5 foot assisted.

If you already have a chin up 1.25x bodyweight or more recently logged, consider scaling up to Ring Muscle Up practice today.

METCON 🎇

“The Abyss”

For Time
100 Overhead Squats (135/95)
*Every 1:00 starting at :00, perform 15 double-unders.

Notes
Fun fact: Today is the 250th anniversary of the United States of America! 🇺🇸 If you complete this workout in 10 minutes, you will do 250 total repetitions! 🎆

Shoulders, heart-rate, and core will be increasingly fatigued as this workout stretches on. Choose a load you can safely manage under duress.

OHS: Heavy side of moderate. 10+ unbroken reps when fresh.

The barbell comes from the floor today, no racks. Athletes may squat snatch the first rep, or power snatch in any format before beginning to squat.

If you struggle with this movement, consider using an empty barbell of any weight to work on mechanics and consistency. Athletes may also reduce the volume of reps (60-80).

DU: < 20 sec/round. Today is not the day to spend time pushing your limits here. Scale back to a consistent rep count for you (5? 10?) or to 20-30 single unders.

---

Programming Template: Week 8/8  

Lok’s 1 Year CFSBK Anniversary

I (Lok) wanted to share this because today marks my 1 year anniversary at SBK. I’m feeling all sorts of things and I really can’t believe it’s been a year since I walked through the doors for my first foundations class.

There’s so much to be said about how much this place, this community, the coaches, the team have supported me in and outside of the space. I am physically and mentally stronger. The coaches make you believe you can do anything, and even when I didn’t believe in myself, they constantly rooted for me.

I’ll try not to sob as I write this. This place continues to be an inspiration, and there’s not enough I can give back for what it’s given me. Thank you truly, this team is full of rockstars.

 

We love you Lok! So proud of all our members on all their milestones as well as their commitment to themselves. Everyday you all walk through the doors at CFSBK is a win, especially when life tests you. No matter whats going on in the background or world at large, you’re seen, welcome and appreciated at CFSBK!