Workout of the Day

METCON

4 Rounds for reps of:
1:00 Ski Erg or Air Bike
1:00 Plank
1:00 Step-Ups
1:00 Double Unders or Double Under practice
1:00 Rest or :30+ deadhang

Notes
Today’s FGB style workout is meant to feel aerobic, try move at a consistent pace and have fun!

The step-ups can be loaded or just bodyweight depending on how your legs are feeling.

FLOATER

Choose one exercise:
– OHS 3-3-3
– Bench Press 8-8-8
– Deadlift 5-5-5

Notes
Tomorrow we have Front Squats, Pull-ups and Burpees

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Programming Template: Week 5/6

Tin Slingers Tonight!

This ain’t a call out for the light-hearted. Part-timers tune out. We’re talking to the bar bendin. Max Repping. Tin Slingers. RAD is coming back to CFSBK for a fun partner throwdown with food, drinks, prizes, a DJ, Emcee, and some of the best CrossFit athletes in the world. This is a free MM/FF partner workout.

WITH SPECIAL GUESTS DANIELLE BRANDON, JOSH BRIDGES, JAY CROUCH, AND MADDIE STURT.

Workout:

14 Minute AMRAP, with a Partner:
Buy in (1:1): 3-6-9-12-15
Power Clean (135/95#)
Burpee over Bar

With remaining time:
Max Clean (each partner)
Score – Partner 1 heaviest clean + Partner 2 heaviest clean Clean (each partner)

Food, drink and prizes powered by R.A.D®

Spectator Tickets Only For Tin Slingers!

The brackets are full, and we only have spectator tickets (free!) left. All spectators MUST register. This includes all CFSBK members and staff who would like to attend the event.

Spectators register for free here

Workout of the Day

Every 5:00 x 5 Rounds
5 Deadlifts 275/205
15 Toes to Bars
AMRAP Air Bike cals to 2:00 mark

(+) 3-5 Deadlifts at 315/225

Notes
The deadlifts and toes to bars should take around 1:00 give or take so that you get about :45-1:15 on the bike each round.

Toes to bars
15/12/9 Strict or kipping
15/9 Hanging leg raises
15 V-Ups

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Programming Template: Week 5/6

Alex working through last Saturdays Clean & Jerk / Double Under couplet

Spectator Tickets only for Tin Slingers

The brackets are full and we’ve only got spectator tickets left. You MUST get a (free) spectator ticket if you’d like to attend!

This ain’t a call out for the light-hearted. Part-timers tune out. We’re talking to the bar bendin. Max Repping. Tin Slingers. RAD is coming back to CFSBK for a fun partner throwdown with food, drinks, prizes, a DJ, Emcee, and some of the best CrossFit athletes in the world. This is a free MM/FF partner workout.

WITH SPECIAL GUESTS DANIELLE BRANDON, JOSH BRIDGES, JAY CROUCH, AND MADDIE STURT.

Spectators Register Here

All spectators NEED to register as well. This includes all CFSBK members and staff who would like to attend the event.

Spectators register for free here

Workout of the Day

5 rounds for load and times:
8 Bench Press
Row 500m

Transition to the row once you’re done with the bench. Rest as needed between rounds, we recommend 3-5+ minutes. 

Notes
Today’s workout is a couplet in which your score per round is how heavy you lifted and your 500m times. Each set is ideally unbroken on the bench press but if you end up having to break it up just complete the 8 in however many sets needed then drop weight for the next round. Each row should be a full effort 500.

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Programming Template: Week 5/6

Amy with our new logo on the front desk. David’s mom got him this for his birthday😄

The Bench Press

This 5 minute video covers the exact method we recommend and teach for the bench press.

Workout of the Day

STRENGTH

Overhead Squat
3-3-3-3-3

Notes
Work up to a heavy triple on the OHS. Prioritize stability and range of motion above loading if this movement is difficult for you.

ASSISTANCE

3 Sets NFT:
12-16 Heavy Walking Lunges
6-12 Strict HSPUs or DB Z Presses

If you didn’t come yesterday you can substitute 3×3-5 hard Chin-Ups for the lunges or pressing

Notes
Superset two exercises and work up through 3 progressive sets of the assistance. Rest as needed between exercises.

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Programming Template: Week 5/6

Judy and Will having a little chat mid partner workout

The Overhead Squat with Greg Everett

Workout of the Day

PARTNER METCON

12 Rounds for time
12 Wall Ball Shots
12 Kipping Pull-Ups
12 Box Jump Overs 24″/20″

(+) 30/25/20 lb Medball

Notes
Partners alternate complete round until each person has performed 6. Each round should take between 1:30-2:00 with the entire workout taking around 18-24′

Pull-Ups
12/10/8/6 Kipping
8/6/4 Strict or Banded
12 Ring Rows or Self Assisted

ASSISTANCE

Choose 1-2 exercises:
DB Bent Over Rows 3×8-12
DB Reverse Lunges 3×12-16
DB Shoulder Press 3×8-12
Abs of choice 3 sets

Notes
Round out your week with some floater assistance work. Tomorrow we have OHS, lunges and DB Shoulder Press. Wednesday is Bench Press and Rowing

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Programming Template: Week 5/6

Sara G kicking ass and taking names on a Saturday

This Friday: Tin Slingers with R.A.D!

This ain’t a call out for the light-hearted. Part-timers tune out. We’re talking to the bar bendin. Max Repping. Tin Slingers. RAD is coming back to CFSBK for a fun partner throwdown with food, drinks, prizes, a DJ, Emcee, and some of the best CrossFit athletes in the world. This is a free MM/FF partner workout.

WITH SPECIAL GUESTS DANIELLE BRANDON, JOSH BRIDGES, JAY CROUCH, AND MADDIE STURT.

Athletes Register Here

Only one person from your team of 2 needs to register on eventbrite.

Athletes Register for free here! 

Spectators Register Here

All spectators NEED to register as well. This includes all CFSBK members and staff who would like to attend the event.

Spectators register for free here