Workout of the Day

SKILL: Handstand Kick Up

PARTNER METCON

AMRAP 16:00
6 Strict HSPU
9 Kipping Pull Ups
15 Kettlebell Swings

Notes
One person works at a time; alternate full rounds with your partner during the AMRAP.

HSPU Options:
(+) Strict Deficit HSPU
4-6 Strict HSPU
6 Kipping HSPU
6-9 Box Pike HSPU
9 Strict DB Presses

Pull Up Options:
6-9 Chest to Bar Kipping Pull Ups
6-9 Strict or Band Assisted
9 Ring Rows

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CrossFit Group Class Programming Template (WK1/8)

“Miami Mikey” FKA “Mikey 1” dropping in to show off his gymnastics skills

WET HOT AMERICAN THROWDOWN 2023

Save the date! On Saturday, July 22nd from 2-5pm we’ll be hosting our third annual Wet Hot American Throwdown competition at the gym. While the events will be badass, this event is all about having fun with your CFSBK gym pals. So come to throwdown, dress up, spectate and cheer and be part of the WHAT! All workouts will be scalable and we’re crafting them to be extra fun to spectate. More details to follow!

Workout of the Day

FLOATER STRENGTH

Choose ONE of the following lifts below

A: Bench Press
Work up to a heavy 5 RM in 5-7 total sets.

B: Front Squat
3×10, across

C: Hang Power Clean
Work up to a heavy 5 RM in 5-7 total sets.

D: Deadlift
5×3 reps, building

Feel free to superset any of these with some DB Bent Over Rows, Handstand Push Ups, or Strict Pull Ups. If one of your goals is to improve your ring muscle up this cycle, False Grip Ring Rows and/or False Grip Ring Pull Ups are a great option.

METCON

For time:
Run 1 mile
50 Burpees

Note
The 1 mile run is three laps around the block. Aim for a sub-10 minute run. There are strict HSPU and kipping pull ups on tap for Saturday, so if you are not feeling recovered from upper body work this week and plan to come tomorrow, No Push Up Burpees are a great sub for today’s Metcon.

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CrossFit Group Class Programming Template (WK1/8)

The UpsideDown Class coming to CFSBK!

CFSBK community, we’re excited to announce the launch of a new specialty class, “The UpsideDown Class” with coach Suzanne-Michelle. This class will start on  July 19th and meet every Wednesday at 10am. This class is open to all all Specialty Class, Group Class and Open Gym Memberships.

About the Class
This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at CrossFit. Come advance your capabilities through this inversion work deep dive. students will be given tasks according to their level- ie experienced hand balancers are and new students are equally challenged and welcome. There is no age limit, no weight limit, and no prerequisites other than an open mind, patience, and the ability to touch the floor.

About the instructor
Suzanne-Michelle is a Pole Artist, Aerialist, Hand Balancer, and Coach. She attended Berklee College of Music as well as graduating various training programs including the American Academy of Personal Training in Boston, MA. Suzanne-Michelle (Suzy) is a certified pole instructor and trainer with over a decade of teaching experience in all areas. Students can expect individualized constructive criticism on form and flow and a passion for their personal growth. As an instructor, she strives to create an all inclusive, uber positive environment. She would also love to see all of your pet photos.

@Suzanne.Michelle.Noodles
Suzanne-Michelle.com

Workout of the Day

ASSISTANCE

3-5 Sets of:
65 m Single Arm 90/90 Bottoms Up KB Carry
3-5 Wall Walks
10-12 ea Single Arm DB Upright Row

STRENGTH

A. 5 progressive sets of 1 Muscle Clean + 2-3 Press in Split

B. 5 progressive sets of 3-5 Pause Clean Deadlifts (one count pause below the knee)

Notes
The clean deadlift is the most basic strength builder for the pull of the clean. It resembles a standard deadlift to a large degree, but the critical difference is that the positions, posture and balance match that of a clean. Your hip position is likely a bit lower than your standard deadlift and you should focus on pushing with your legs to initiate the pull.

Today there is an option for progressive loading, but your ability to maintain your position and stay over the bar (ie shoulders slightly in front of the bar with vertical shins) and pause for one count below the knee will dictate if you should add weight or not.

Use your max clean as a starting point if you know it. Your first set could start around 75-85% of your 1 RM. Also today is a wonderful day to use your Hook Grip!

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CrossFit Group Class Programming Template (WK1/8)

Coach Dani on her first full night at CFSBK

The Hook Grip

This grip is non-negotiable with the clean and the snatch. It’s a stronger grip that uses less forearm strength, it will increase your elbow turnover speed and help prevent you from bending your elbows too soon. Use it. End of story!

Workout of the Day

STRENGTH

Bench Press
Heavy 5

Notes
After a few warm up sets, take some time to build up to a heavy set of 5 reps in 5-8 total sets. Aim to go heavy, but no failed reps today.

PARTNER METCON

12 rounds for time:
15 Anchored Sit ups
12 (total) Alternating Step-Ups
9 Slam Balls

Notes
Alternate full rounds with your partner until you have both completed 6 rounds. Use a single 50/35/20/10lb DB for the step-ups carried however you like, especially if you missed Front Squats on Monday.

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CrossFit Group Class Programming Template (WK1/8)

Ben mid “Murph” this year

Wet Hot American Throwdown 2023

Save the date! On Saturday, July 22nd from 2-5pm we’ll be hosting our third annual Wet Hot American Throwdown competition at the gym. While the events will be badass, this event is all about having fun with your CFSBK gym pals. So come to throwdown, dress up, spectate and cheer and be part of the WHAT! All workouts will be scalable and we’re crafting them to be extra fun to spectate. More details to follow!

Workout of the Day

“Nasty Girls”

3 rounds for time:
50 Air Squats
7 Muscle Ups (Ring or Bar)
10 Hang Power Cleans 135/95

or

3 rounds for time:
50 Air Squats
7 Pull-Ups
7 Dips
10 Hang Power Cleans (135/95/75/55…)

Notes
This workout will be retested in Week 8. Plan on challenging yourself with a higher level gymnastics skill (or two), as well as an opportunity to work on movement virtuosity with air squats. This workout is not intended to be long, so pacing and not hitting failure on the gymnastics movements is key. In an effort to emphasize skill work, it’s okay to choose scaling progressions that may force you to slow down a bit.

Pull Up Options
7 Strict Pull Ups
7-12 Banded Pull Ups
14 Ring Rows

Dip Options
7 Ring Dips
7-12 Bar Dips
14 Bench Dips or 7-14 Push ups

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CrossFit Group Class Programming Template (WK1/8)

Someone tell Omar he’s not supposed to be having this much fun mid workout 😛

CrossFit History: “Nasty Girls”

This workout was originally posted to CrossFit.com on December 4th 2005. The demo below includes OG CrossFit coaches and athletes, Eva T, Annie S and Nicole C performing the workout. For MANY people this was their first exposure to CrossFit and was SO different than what people expected women to be able to do. Gymnastics rings are classically a men’s apparatus and high intensity barbell training was something unheard of, especially for women at the time. We take for granted how different the fitness landscape is not versus 20 years ago, but these three were pioneers in a revolution that would change the way the entire world works out. This video, along with others from that era were one of the main reasons CFSBK exists today.