Workout of the Day

STRENGTH

Shoulder Press
3-3-3

Notes
Work up to a heavy triple on the shoulder press. Leave 1 rep in reserve on your heaviest set.

METCON

3 Rounds for time of:
Run 270m
15 DB Push Presses

Notes
This should be a quick workout where you run hard and go unbroken (or no more than 2 sets) on the Push Presses.

ASSISTANCE

A1: DB LTEs
10-10-AMRAP

A2: Bent over Reverse Flys
10-10-AMRAP

Notes
Perform two progressive warm-up sets alternating between exercises followed by an AMRAP set on each.

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CrossFit Group Class Programming Template (WK1/6)

2015 Shot of the original CrossFit professor, Samir C with Noor and Ayana looking on.

OUR 15TH ANNIVERSARY PARTY IS THIS FRIDAY!

Date & Time: Friday 9/16 8pm-2am
Location: Littlefield at 635 Sackett Street

What to expect!
Live performance by Mariachi Sol Mixteco
Live DJ playing music all night and running Karaoke later in the evening
Professional Photo Booth
Open Bar (until 12am or we hit our budget!)
Sappy Remarks
Someone will probably be doing burpees at some point

Workout of the Day

ASSISTANCE

20:00 for Quality of:
65m Single Arm Farmer’s carry
5 High Box Jumps
5 BTN Snatch grip Push Presses + 5 Pause OHS
5+ Strict Pull-Ups or Chin-Ups

Notes
Work through the assistance with an emphasis on movement quality. The barbell work should all be performed with either an empty barbell or very light weight.

STRENGTH

Snatch
1-1-1-1-1

Notes
Work up to a heavy single on the snatch. If you’re comfortable with the movement pull from the floor and receive the lift below parallel.
If the snatch is a work in progress, perform this complex: Snatch Grip Deadlift + Hang Power Snatch + OHS

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CrossFit Group Class Programming Template (WK1/6)

15 Year Retrospective: Kids

Over the past 15 years we’ve seen so many community members start or expand their families. Above you can see Charlotte and Linus from the early days of the gym to a more recent picture. These are some of the starkest reminders for how quickly time flies by and how much change happens over 15 years. We love seeing these kids come up in the gym and eventually age into our youth programs (and age out!). Being a family friendly space has always been important to CFSBK and we can’t thank our community families enough for making the gym a part of your whole families life. We’ll have more of these examples in our Instagram today!

Workout of the Day

STRENGTH

EMOM 12:00
2 Touch & Go Power Cleans

Notes
Perform two medium heavy Power Cleans every minute for 12 minutes. If you have a 1RM power clean aim for around 60-65%. Focus on movement efficiency and consistency.

METCON

4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 DB box step ups (alternating)

Notes
Maintain constant movement for all 12:00 aiming for 10-15+ cals on the row, 15+ sit-ups and 10+ Step-Ups.
For the step-ups, use a 20″ or 16″ box and consider 50/35/20 lb DBs

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CrossFit Group Class Programming Template (WK1/6)

Greg at the 2017 Subway Series competition

New Cycle Details

This 6 week cycle will use CrossFit Affiliate Programming (CAP) as a base while still being uniquely CFSBK. CAP is a programing resource provided by the education department at CFHQ and is written by a team of long time seminar staff.

We’ll draw inspiration from CAP while still providing the weekly joint balance, assistance exercises and overall format you’re used to seeing at the gym. The final product works out to around 50% CAP workouts and 50% CFSBK original programming.

One notable difference this cycle is that there will not be dedicated exercises or movement types programmed on the same day weekly. There will however be plenty of lifting balanced throughout the week as always.

Looking forward to a fun cycle!

Workout of the Day

Every 5:00 x 4 Sets
20 Reps Bench Press
Run 270m

Notes
Lift heavy and run hard. 20 Reps should take you under a minute to complete and aim for a weight that allows you to go unbroken or in 2-3 sets with a quick shake out.
Try to incrementally increase the weight and decrease the run times each successive round.

ASSISTANCE

15-20 Banded Triceps Extensions
25 Band Pull Aparts

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CrossFit Group Class Programming Template (WK8/8)

View of WTC Memorial from CFSBK

Programming Feedback

Thus ends the end of our current cycle. We’ll have details on the next 8 week cycle starting tomorrow but if you have any thoughts/feedback on the last 8 weeks we’d love to hear it.

CrossFit Group Class Feedback Form

As a reminder, here is the overview on the cycle we just completed:

The following 8 week cycle will lean back into the roots of CrossFit’s use of variance to develop broad and inclusive GPP. While there will be a few biases noted below, expect a less rigid structure to the week with the aim of well balanced workouts and lifts each week! We’ll also be pulling some CrossFit.com workouts that you’ve seen coaches David and Erick testing the past couple weeks.

BIASES

Bench Press
This cycle you’ll see the Bench Press Programmed 2x per week on Wednesdays and Sundays. Wednesdays exposures will bias higher intensity (lower reps and higher weights) while Sundays will bias volume (higher reps and lighter weights)

Wednesday Bench Press:

Week 1: heavy single E3MOM format
Week 2: heavy triple E3MOM format
Week 3: 5-5-5-5-5
Week 4: Wide Grip Bench / heavy single E3MOM format
Week 5: Wide Grip Bench / heavy triple E3MOM format
Week 6: Wide Grip Bench / 5-5-5-5-5
Week 7: Pause Bench 5-3-1
Week 8: Conventional 5-3-1

Sunday Bench Press

These will typically range in the 10-20 rep and will often be incorporated into mixed modal workouts. (ex: 5 Rounds for time: Bench Press 15 into Row 25 cals)

Squats & Deadlifts
Each week we’ll alternate between a Squat and Deadlift bias also using an assigned intensity and a volume day.

For example:
Week 1: (Squat bias)
Tuesday: Back Squat heavy single
Saturday: High volume squats in mix modal workout

Week 2: (Deadlift bias)
Tuesday: Deadlift heavy triple
Saturday: Higher volume deadlift or hinging in a mix modal workout.

Of course, the remaining days will compliment what we’re doing so that each week remains well rounded and hits a general balance of squatting, hinging, pulling and pushing.

Floater Day
On Fridays as well as occasionally in assistance work on other days you’ll see Strength couplets and triplets where one of the exercises will be up to the individual athlete based on what they missed that week. This will allow members to bias movement planes and exercises that they may have missed or want to focus on that week.

For example:

STRENGTH

A1: Bent Over Barbell Rows
3×8-12

A2: Seated Lateral Raises
3×8-12

A3: Floater Movement
option 1: DB Bench Press 3×8-12
option 2: Plate Pull Overs 3×8-12
option 3: FFE Reverse Lunges 3×16

Notes
For the floater, choose a movement that you have not done or will miss this week. Sunday we bench press, tomorrow we have thrusters.

Workout of the Day

“Laura”

With a partner, complete as many rounds as possible in 21 minutes of:
30-cal. row
20 burpees over the Barbell
10 power cleans

Notes
With one partner working at a time, move through the workout dividing the total volume per exercises in half. 15/15 – 10/10 – 5/5
Competition loads for the clean are 155/105. Choose a load you can perform 5 quick singles or touch and go reps.
Learn about Laura Schwartzenberger

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CrossFit Group Class Programming Template (WK8/8)

CFSBK OG Keith W crushing during our Wet Hot American Throwdown event a few weeks ago!

Our 15th Anniversary Party is next Friday!

Date & Time: Friday 9/16 8pm-2am
Location: Littlefield at 635 Sackett Street

What to expect!
Live performance by Mariachi Sol Mixteco
Live DJ playing music all night and running Karaoke later in the evening
Professional Photo Booth
Open Bar (until 12am or we hit our budget!)
Sappy Remarks
Someone will probably be doing burpees at some point

Diane F: Voices for Ukraine

CFSBK Fit55er Diane F wants you all to know about an event shes involved with!

“I put together an event on September 12 which anyone can watch online. I’m a descendant of Ukrainian grandparents who were able to escape that country because of help from generous Americans. My purpose now is to raise awareness and aid for people caught in the crossfire of the current war.”

Voices from Ukraine

Thanks for your consideration,
Diane