Workout of the Day

GYMNASTICS SKILL

Handstand Kick-Ups or Balancing

Handstand Kick-Up Options:
– Free standing (buy in: ability to safely dismount from an unsupported handstand onto your feet)
– 5 Kick-Ups with a :05 hold at the top (focus on graceful controlled kick-ups)
– :30 Handstand Kick-up with Box Drill
– Wall Walks with :30 hold

METCON

AMRAP 15:00
10/8 cal Row or Bike
5 Strict HSPU *
12/10 cal Row or Bike
6 Strict HSPU
14/12 cal Row or Bike
7 Strict HSPU
16/14 cal Row or Bike
8 Strict HSPU
18/16 cal Row or Bike
9 Strict HSPU
20/18 cal Row or Bike
10 Strict HSPU
…

Notes
✵Compare to week 2 3/17 and 5/10/21 & 11/16/21

HSPU Options:
Strict full ROM HSPU
Partial ROM or Kipping HSPU
Box piked HSPUs
DB Shoulder Presses

---

CrossFit Group Class Programming Template (WK7/8)

Welcome new Foundations Grads Christina, Davis, Johnny and Alec!

You’re invited to STRONG SETS this Friday!!!

LEARN MORE & BUY TICKETS HERE

Workout of the Day

STRENGTH

Back Squat
E3MOM
5-3-1-3-5

Notes
Compare to week 3 (3/21) and see if you can move more total weight today by starting your first two sets 5-10lbs heavier.

After some warm-up time we’ll start the clock and you’ll perform the rep progression above completing one set every 3 minutes. These should all be challenging but submax. Add weight on the first three then attempt to beat your 3 and 5 rep sets the second time around like the example below.

Minute 0: 5 Reps @150lbs
Minute 3: 3 Reps @165lbs
Minute 6: 1 Rep @185lbs
Minute 9: 3 Reps @170lbs
Minute 12: 5 Reps @160lbs

METCON

5 Rounds for time of:
12 Sit-Ups
8 Wall Ball Shots
6 Box Jumps

Notes
If you didn’t come yesterday, consider subbing the box jumps for 6-12 push-ups if you’d like.
Given the lower rep ranges, consider using a heavier wall ball or higher box jump height than usual today.

---

CrossFit Group Class Programming Template (WK7/8)

Reece is a good boy. Be like Reece

CFSBK Dogs Policy

Just a reminder on our doggo policies at CFSBK.

• Dogs that bark, whine, jump, or bite are not allowed at the gym.
• Dogs must be on leash at all times. Dogs in 597 should be kept by the couch or the bottom of the stairs. Dogs in 608 should remain in the station occupied by their human and not interfere with other members.
• The Front Desk staff is not responsible for your dog.
• Members’ dogs are not allowed behind the front desk or on the gym floor.
• We reserve the right to ask you to remove a disruptive dog, even in the middle of your class or workout.

Workout of the Day

GYMNASTICS

EMOM 12:00
A 3-6 Pull-Ups or 6-9 Ring Rows
B 6-8e Pistols or Box Pistols
C :20-:30 Floor L-Sit

STRENGTH

Bench Press
Heavy 5-7

Notes
Compare to week 3’s lifts (3/20) and attempt to get 5-10lbs heavier, more reps at the same weight, or better feeling technique today.
In no more than 6 total sets work up to a heavy set of 5-7 reps leaving 0-2 reps in reserve.

METCON

AMRAP 5:00
10-20-30-40-50… Double Unders
5-10-15-25… Push-Ups

Notes
✵ This workout should feel balanced between the two movements. If the push-up volume from the floor seems aggressive either decrease the reps to whats listed below and/or elevate your push-ups. You should be able to make it through the first 3-4 rounds without much trouble.
3-6-9-12-15… reps
✵ Similarly, scale the double unders to 5-10-15-20-25.. if those are a work in progress. If you’re performing single unders keep it 1-1 ratio.

---

CrossFit Group Class Programming Template (WK7/8)

Mimi practicing carrying 50lbs of groceries over and over again for 30 minutes a few Sundayss ago 

The Floor L-Sit

Workout of the Day

20 Minute Row or Air Bike

Notes
This can be a re-test or twist from week 1 and 2’s workouts. You can choose either machine and one of the following strategies below.

Steady State
Keep a steady aerobic pace for 20:00. Your goal is to keep consistent technique, splits and stroke rating/RPMs.
Check this chart for 20:00 row averages based on gender, age and ability.

Intervals
Alternate between 1:00 hard effort and 2:00 easy effort. The 1:00 should be very uncomfortable but not a sprint. The 2:00 should take your heart rate back down and be much easier. Pay attention to the numbers on your screen!
Hard minutes: 0,3,6,9,12,15,18

---

CrossFit Group Class Programming Template (WK6/8)

We miss the CFSBK/RAD wallpaper outside 597

Lost & Found Roundup

You lost your stuff and hopefully found it in Aaron Weiss imagination.

aaronweiss.co / @aaronweiss

Workout of the Day

Five 3-minute rounds of:
3 Clusters
12 Chest to Bar Pull-Ups
AMRAP Bike/Row cals or 270m run

Rest 3 minutes between rounds.

Notes
✵Clusters: These should be three heavy singles completed in around :30. You can stay at the same weight each round or build up. Don’t rush your set up.
✵ You should be able to perform each round of pull-ups in 1-3 sets
Pull-Ups Options:
– (+) 3-6+ Bar Muscle-Ups
– 12 CTB
– 8-12 Kipping
– 6 Strict or Banded
– 12 Jumping pull-ups or Ring Rows

---

CrossFit Group Class Programming Template (WK6/8)

Coach Katie, Toni and Charlie hanging out at CFSBK

The Magic of CrossFit