Workout of the Day

STRENGTH

Push Press
4 sets of 3 reps, Building

Notes
Take 2-4 warm up sets and 4 work sets to progressively build in weight, upwards of RPE 8/10.

PARTNER METCON

10 Rounds for Time
6 Bar Facing Burpees
8 Power Clean @ 115/85/65
10/8 Calorie Bike

Notes
Partners alternate full rounds of work, 5 each, 10 total.

Intent: 9-13 min workout. Each individual round should be a hot pace, about :50-1:20. Scale as needed.

BFB: Scale to step overs if needed.

Barbell: Very light, such that you can cycle 8 reps unbroken, possibly even muscle clean. About 50% of a power clean 1RM is a good guideline.

Bike: Dig in! You get to rest afterward. If this will take longer than ~30 sec, scale reps to keep intensity high.

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CrossFit Group Class Programming Template (WK1/3)

We got this nice note from CFSBKer Noelle regarding the QOD. The Question of the Day is cumulatively more than an icebreaker. Over the years there have been tons of connections members have been able to make from these prompts, like finding someone who went to the same high school, realizing someone else is reading the same book as them, someone is in a field that someone is looking for a job in etc. Sometimes, its a simple prompt like what your favorite ice cream flavor is, sometimes it creates a connection like the one below!

I just wanted to share a wonderful story from the gym with you both.

In Friday’s 6am class, Coach Brett asked the QOD “What’s something in your house that you want to get rid of?” and when it got to David Weber’s turn, he said a running stroller, and coincidentally — this is exactly what my husband and I have been arguing about buying / not buying in the last couple of months!  For me it’s less practical a choice for obvious reasons, but for an avid runner like my husband, it’s been his dream purchase on our baby list.

So I told David and class that I’d happily take it!  Everyone laughed about the prospect of shipping it to London.  But actually no shipping was needed, cause I had the unused baggage allowance.

So lo and behold it happened (pics attached) – the running stroller safely took the trip with me across the pond!  My husband is ecstatic and loves that our new stroller has this story behind it.  Meanwhile, David is stoked that his stroller gets a second life!

What a very special community this is.

If you could share this email with Coach Brett too that would be great as I’m sure he’d enjoy it.

Looking forward to making it back in a year or so… post my maternity leave and during my post partum journey!

I will miss you all (and will make sure to send another photo with the baby on the stroller on her first adventure)!

All the best,
Noelle

Workout of the Day

STRENGTH

3-5 Progressive Sets
A1. 10 alt Back Rack Reverse Lunge
A2. 10-15 ea Three Point DB Row

Notes
Start with light loads and build across the sets on each movement. Rest about 1 minute between exercises.

METCON

“BASELINE”

For Time:
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Notes
Intent 3-7 min. Start at the top and work your way down! Pull ups can be strict or kipping, athlete’s choice.

Find the fastest pace you can move at today on your gymnastics without shorting your ranges of motion. #DavidIsWatching

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CrossFit Group Class Programming Template (WK1/3)

Kris and Will during the work portions of Thursdays partner metcon

“Baseline”

Today’s metcon is a workout that’s been around the CrossFit world for a very long time. Some affiliates use it as their introductory workout to CrossFit, some use it as a regular benchmark and others use it around the beginning of the year. What’s nice about this workout is that’s fairly accessible to most people and hits all major muscle groups and is easy to push on!

Workout of the Day

FLOATER STRENGTH

A: 5:00 Pull-Up Test

B: Shoulder Press 5-5-5

C: Back Squat 5-5-5

D: Power Snatch 1-1-1

Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have bent over rows, reverse lunges, rowing, air squats, sit ups, push ups, and pull ups!

METCON

Every 3:00 x 4 Rounds
12 Alternating Single Arm DB Bench Press
AMRAP Double Unders to 1:30

Notes
Perform 12 total (6 per arm) Renegade Rows followed by AMRAP Double or Single Unders to the 1:30 mark.

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CrossFit Group Class Programming Template (WK7/7)

 
CFSBK legend Kate T dropped into CFSBK last Saturday! Kate is a former member and front desker and current coach at CrossFit Kent Island

Bridge Training Cycle 12/16 – 1/5

With the holidays coming up, we’re mixing things up a bit. From Monday, December 16th through Sunday, January 5th, we won’t be running a dedicated training cycle with specific lifts on certain days. Instead, we’re leaning into variance—one of the things that makes CrossFit so awesome!

You can still expect each week to be well-rounded with a mix of short, medium, and long efforts, along with plenty of lifting, skill work, and all the fun, challenging elements you love about CFSBK’s programming.

Enjoy the variety, stay consistent, and roll with your gym homies through the holiday season! 🎄🎉

Workout of the Day

STRENGTH

Thruster
1-1-1-1-1

Notes
Work up to a heavy single Thruster taken out of the rack. Make sure you don’t jerk final portion. That’s a no rep!

METCON

AMRAP 8:00
2 Thrusters
2 Kipping Pull-Ups
4 Thrusters
4 Kipping Pull-Ups
6 Thrusters
6 Kipping Pull-Ups
8 Thrusters
8 Kipping Pull-Ups
…

Notes
Work up the ladder alternating between Thrusters and Kipping pull-ups. Each round add 2 reps to the prior round. Be brave today.

Thrusters
Use about 50-60% of your heaviest thruster from the prior segment. These thrusters will come off the floor.

Pull-Ups
(+) Chest to Bar
Kipping full volume
Strict full volume or half volume (1-2-3-4..)
Box Piked full volume
Ring Rows

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CrossFit Group Class Programming Template (WK7/7)

America’s sweetheart Joey S going heavy overhead

Fitness Garage Sale today from 9-1pm!

CFSBKer Jared G is planning a move next year and cleaning out his closet! He owns a company that hosts CrossFit competitions, so he has a bunch of different clothes, shoes, and equipment items of all different sizes he will be selling for 1/2 off or more. About 1/2 of it is brand new and 1/2 is used. He will be here during all classes on Saturday 12/14 so make sure to come by! Watch the video above for more info.

Workout of the Day

FLOATER STRENGTH

A: 5:00 Pull-Up Test

B: Shoulder Press 5-5-5

C: Back Squat 5-5-5

D: Power Snatch 1-1-1

Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have thrusters and pullups. (It’s not Fran)

PARTNER METCON

AMRAP 7:00
Air Bike Calories

*While 1 partner is biking, the non-working partner is holding a sandbag in a bear hug.

Notes
Partners will work together to accumulate as many cals on the air bike as they can. While one partner is biking, the other parter will be holding a sandbag. If the sandbag hits the ground, the biking stops. Ideally you hold the bag in a bear hug carry, but depending on fatigue and load if you need to shoulder it that’s okay.

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CrossFit Group Class Programming Template (WK7/7)

Fit gang rolling deep

5:00 Pull-Up Test

Coaches Cara and David the “Terror Twins” doing the 5:00 pull-up test. This is just their first sets. Cara ended up with 21 reps total and coach David with 45. How did you do?? Did you get your first pull-up or PR?