Workout of the Day

METCON 1

“Power 11.3”

AMRAP 5:00
1 Power Clean
1 Jerk

Notes
This workout was part of the CrossFit Open in 2011 however the cleans were full squat cleans. The competition loads for 11.3 were 165/105 and should be loads the challenge and slow you down, but still allow you to perform the movement correctly and consistently for the 5 minutes. In the classic version, world class athletes were performing 35-45 Clean and Jerks. Aim for a weight that will get you roughly 20-25+ reps. Remember, 1 power clean + 1 Jerk = 1 round. If you miss a jerk, you’ll have to clean the bar again however that rep won’t count towards your score.

METCON 2

EMOM 15:00
3 Kipping Pull-Ups
6 Burpees

Notes
Every minute perform 3 Kipping Pull-Ups followed by 6 Burpees. Your work intervals should take you around :30 or less. If you’re a burpee ninja you can scale the volume per round up to 9 reps. You can also scale the pull-ups to chest to bar for an extra challenge.

Modify the pull-ups to 1-3 strict or banded OR 3 jumping Chest to Bar pull-ups.

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CrossFit Group Class Programming Template (WK2/2)

Welcome new Foundations grads Miles, Kevin, Ashwin and Sara!

11.3

CrossFit Open workout 11.3 means that in 2011 this was the 3rd event in the CrossFit Open. Check out this demo back from 12 years ago!

Workout of the Day

FLOATER STRENGTH

Push Press
3-3-3-1-1

Front Squat
8-8-8-8-8

Hang Power Clean
3-3-3-1-1-1

Dumbbell Bench Press or Press
20-20-20

Notes
Choose a lift that corresponds to what you’ve missed this week. If you’d like choose a second bodyweight, DB or KB exercise to superset your primary lift with. Tomorrow we have clean and jerks, kipping pull-ups and burpees.

METCON

EMOM 12:00
A: :40 AMRAP Wall Ball Shots
B: :40 AMRAP Double Unders
C: :40 AMRAP Sit-Ups

Notes
Try to find a steady flow as you work through :40 on :20 off for 12 minutes. Aim for consistent and sustainable rep outputs each round.

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CrossFit Group Class Programming Template (WK1/2)

Here is a shot from Coach Katie’s wedding with everyone in attendance that met through CFSBK. (Katie E, Toni and David were not there at this moment so were poorly edited in later) This photo represents the power of community and finding people in your life that uplift you and also like to lift with you. In this photo alone Katie and Dan are one of three married couples that met at the gym. There are also lifelong friendships full of wonderful memories, lots of sweat and chalk, personal hardships and victories and everything in between. So great seeing these people travel from all over to celebrate coach Katie and Dan. 

Workout of the Day

5 Intervals of:

From 0-1:30
20 DB Bench Presses

From 1:30-3:00
16 Weighted Step Overs

From 3:00-5:00
20/16 Calorie Row or Bike

Notes
Bench Press
Each round should be performed in 1-3 sets. Rounds 1-2 unbroken ideally.

WTD Step Overs
These should be completed unbroken or with one short rest if you need to get your grip back. Make these hard for you, don’t just use the same weights you typically use for these.

Row
Build intensity through the 5 rounds. So round 1 should feel like a good effort but not a sprint, rounds 4 and 5 should make you dig deep.

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CrossFit Group Class Programming Template (WK1/2)

Coach Erick hard charging as always

Modified Schedule Today

We’ve cancelled the 8am CrossFit and 9am Short Circuit classes today because we’re short on staff! It’s a big weekend with one of our veteran coaches Katie Harper getting married to fellow CFSBKer Danny Calanca and other folks away. Check our IG to see pics from the wedding! Thank you to the coaches on site working extra time this week and sorry for the inconvenience to members.

Workout of the Day

SKILL: Hang Power Snatch

STRENGTH

E2MOM x 8 Sets
1-3 Hang Power Snatches

Notes
Every two minutes perform 1-3 Snatches. Ideally you start this at triples then transition to singles or doubles as the weight increases.

ASSISTANCE

3 Progressive sets of:
12-20 Hammer Curls
30 Tuck-Ups or Hollow Rocks
Floater Exercise

Floater Options
12 Goblet Squats
12 Double KB Deadlifts

Notes
Perform three total progressive sets on this assistance work. The hammer curls and tuck-ups should feel near or to failure on the third set. The squats or deadlifts should just be very hard but you’re not going to fail.
Tomorrow we have bench press and step overs.

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CrossFit Group Class Programming Template (WK1/2)

CFSBK Hall of Famer Joy M circa 2012. You can still catch Joy these days at the 6am CrossFit class and Open Gym. (shot by Asta F, another legend!)

The Hang Power Snatch

Today we’ll take the first portion of class to deep dive into Hang Power Snatch technique before moving onto the lifting. Take a moment to watch the short video below to help prime yourself on today’s focus movement.

Workout of the Day

PARTNER METCON

12 Rounds for time of:
8 Front Squats
60 Double Unders
16 (total) No Push-Up Renegade Rows

Notes
Partners alternate full rounds until 12 total have been completed. Each round should take you around 2-2:30

Front Squats
Taken out of rack, should be heavy and challenging but all 8 should be unbroken.
+/155/135/95/75/-

Renegade Rows
8 per arm. HEAVY!! +/50/35/20

Jump Rope
60/40/20 Double Unders
90/60 Single Unders

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CrossFit Group Class Programming Template (WK1/2)

Happy CFSBKers during the whiteboard brief

The PM UpsideDown Class series starts tonight and there is still space!

Starting on 10/25 we’re launching a 4 week handstand intensive that will meet on Wednesdays at 6:30pm. This is a great way to really lean into you handstand practice and work with coach Suzanne-Michelle for 4 weeks on progressions specific to yourself.

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.

REGISTER HERE!