Workout of the Day

EMOM 20:00
A: 12 Calorie Row
B: 12 DB Bench Press
C: 12 Double Kettlebell Front Rack Reverse Lunges
D: 12 Kipping Pull-Ups

Notes
With the exception of the pull-ups, each movement should take you no less than :30 and no more than :45 to complete. Across the board, adjust the reps and load as needed to get a challenging but sustainable stimulus

---

CrossFit Group Class Programming Template (WK8/9)

Sorry, company policy…

START 2023 WITH A STRONG FOUNDATION!!

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.

DAYS & TIMES

Morning Strength Cycle
This cycle meets at 7:30AM Monday and Wednesday. Your card will be charged immediately for $220. The second installment of $220 will be charged to the card on file automatically in 4 weeks.
Begin Date: Jan 2, 2023
End Date: Mar 2, 2023

Register here!

Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday. Your card will be charged immediately for $330. The second installment of $330 will be charged to the card on file automatically in 4 weeks.
Begin Date: Jan 2, 2023
End Date: Feb 27, 2023

Register here!

Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday. Your card will be charged immediately for $330. The second installment of $330 will be charged to the card on file automatically in 4 weeks.
Begin Date: Jan 2, 2023
End Date: Feb 27, 2023

Register here!

Workout of the Day

12 DAYS OF X-MAS

For Time:
1 Burpee
2 Push Presses 115/95/75/65/45
3 Front Squats 115/95/75/65/45
4 Box Jumps
5 Hand-Release Push-Ups
6 (total) Dumbbell Power Snatches 50/35/25
7 Ring Rows or Kipping Pull-Ups
8 Deadlifts 115/95/75/65/45
9 Calories Air Bike
10 Sit-Ups
11 Kettlebell Swings
12 Power Snatches 115/95/75/65/45

Notes
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this:

1 Burpee
2 Push Press, 1 Burpee
3 Front Squats, 2 Push Press, 1 Burpee
4 Box Jumps, 3 Front Squats, 2 Push Press, 1 Burpee
5 HR Push-Ups, 4 Box Jumps, 3 Front Squats, 2 Push Press, 1 Burpee
…. all the way to 12-11-10-9-8-7-6-5-4-3-2-1 –
for a total of 364 reps.

This workout will take about 25-30 minutes for most folks.

---

CrossFit Group Class Programming Template (WK8/9)

CFSBK hopes you get all your favorite toys this holiday season

Today’s Schedule

CrossFit: 9/10/11am
Today’s workout can also be made Short Circuit friendly, come through!

Open Gym 9-12

Workout of the Day

STRENGTH

Hang Power or Squat Clean
5-4-3-2-1-1 Reps

Notes
Perform one set every three minutes. Technique permitting, add weight each set.

METCON

AMRAP 12:00
8 Kipping Toes to Bars
12 Slam Balls
16 Alternating Step-Ups

Notes
KT2B: Scale up volume to 12 or 16 reps if able. Modify to hanging leg raises or 16 sit-ups.
The step-ups may be weighted or unweighted, tasters choice.

---

CrossFit Group Class Programming Template (WK8/9)

A Christmas day class from 2019

Tomorrow’s Workout

Below is the workout well be running tomorrow. Both CrossFit and Short Circuit members are encouraged to come as we can modify the barbell movements to be their Dumbbell equivalents.

12 DAYS OF X-MAS

For Time:
1 Burpee
2 Push Presses
3 Front Squats 
4 Box Jumps
5 Hand-Release Push-Ups
6 (total) Dumbbell Power Snatches 50/35/25
7 Ring Rows or Kipping Pull-Ups
8 Deadlifts 
9 Calories Air Bike
10 Sit-Ups
11 Kettlebell Swings
12 Power Snatches (12 Burpees or 270m winter run options as well!)

Notes
The Push Press, Front Squat, deadlifts and power snatches are done with a barbell. Recommended loads: 115/95/75/65/45
If you do Short Circuit usually and are coming we can flip these for their Dumbbell equivalents.
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this:

1 Burpee
2 Push Press, 1 Burpee
3 Front Squats, 2 Push Press, 1 Burpee
4 Box Jumps, 3 Front Squats, 2 Push Press, 1 Burpee
5 HR Push-Ups, 4 Box Jumps, 3 Front Squats, 2 Push Press, 1 Burpee
…. all the way to 12-11-10-9-8-7-6-5-4-3-2-1 –
for a total of 364 reps.

This workout will take about 25-30 minutes for most folks.

Workout of the Day

STRENGTH

Bench Press
5 sets x 3 Reps Across

Notes
Perform 5 sets of 3 reps using last weeks heaviest weight. These should not be performed with a pause at the chest.
If you were not here last week, work up to a top set of 3 WITH a pause at the bottom of each rep then 1-2 additional sets at the same weight without the pause.

ASSISTANCE

3 Progressive sets of:
A1: Bent over Barbell Row 8-12 reps
A2: Carry of choice

Carrie Options
1. 1:00e Single Arm Farmer’s Carry
2. 1:00e Single Arm KB front rack carry
3. :30e(x2) Single Arm Bottom’s Up carry

Notes
For the barbell rows, use either an over or underhand grip, whichever feels better for you.
Focus on slower controlled carries over the length you walk in each 1:00 interval. Go heavy on the farmer’s and front rack. The bottom’s up carry will be lighter and focus more on shoulder stability than challenging your midline.

---

CrossFit Group Class Programming Template (WK8/9)

The one and only Sasha Slocombe (with her Diapers&Dumbbells backup in tow)

Jan 1st Yoga and Meditation 2023 Kick off with Sasha Slocombe!

Start a new annual cycle with some movement and reflection at our New Year’s Day meditation and yoga class. This class will go from 9:30-10:30am and is open to all levels and free for CFSBKers as well as friends and family. Please bring a non perishable food item to donate to Camp Friendship to support their work in helping those in need beyond the holidays and into the coming year. Class will consist of an 45 minute all level yoga practice followed by 10 minute meditation and a 5 minute restorative relaxation period. A perfect way to start 2023. <3

What time? 9:30-10:30am (Doors open at 9:15)
How much? This is a FREE event open to all. Bring a friend or family member. All we ask is that everyone provide a non perishable item for our food drive.
What should I bring? A yoga mat if you have one otherwise we’ll enough enough mats here. Water, a comfortable second layer. An open heart and mind.

Workout of the Day

SKILL: Split Jerk

Notes
Today we’ll dive into the mechanics of the split jerk before taking some time to work the movement out of a rack.

METCON

Every 5:00 x 5 Sets
Row 500m

Notes
At the 0/5/10/15/20 minute marks complete a 500m Row. These should be hard but repeatable efforts. Your first round might be a little slower to feel it out and warm-up but try to his consistent splits. Try to make your final row your best round.

---

CrossFit Group Class Programming Template (WK8/9)

Katie H, Katie E, DH3, Toni, Ali and baby Kal-El reunited at CFSBK

Start 2023 with a STRONG Foundation!!

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.

DAYS & TIMES

Morning Strength Cycle
This cycle meets at 7:30AM Monday and Wednesday. Your card will be charged immediately for $220. The second installment of $220 will be charged to the card on file automatically in 4 weeks.
Begin Date: Jan 2, 2023
End Date: Mar 2, 2023

Register here!

Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday. Your card will be charged immediately for $330. The second installment of $330 will be charged to the card on file automatically in 4 weeks.
Begin Date: Jan 2, 2023
End Date: Feb 27, 2023

Register here!

Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday. Your card will be charged immediately for $330. The second installment of $330 will be charged to the card on file automatically in 4 weeks.
Begin Date: Jan 2, 2023
End Date: Feb 27, 2023

Register here!