Workout of the Day

STRENGTH

Deadlift
3-3-3

Notes
Perform 3-4 warm-up sets followed by 3 progressive or consistent heavy triples. Today’s triples are touch and go.

METCON

4 Rounds of:

In 2:00 perform:
20 Wall Ball Shots
10 Ring Rows
AMRAP Shuttle Runs -or- Burpees to 2:00 mark

Rest 2:00

Notes
This should be roughly 1:00 to complete the wall balls and ring rows and about 1:00 for the AMRAP movement. Choose whichever AMRAP movement compliments your training week best.

---

Programming Template: Week 3/6

A wall ball only counts if its alllll the way down. Be like Safia and break parallel

🎂 Saturday 9/19: CFSBK’s 19th Birthday & Member appreciation night 🎂

David is stressed no one is gonna come, prove him wrong and swing by member appreciation night on Saturday!

We’re turning 19 and want to throw our community a party. We’ll be renting out Evalyn’s Tap House located on Bulter and Nevins near the gym. There will be an open bar and food from 7:30pm-9:30ish. All are welcome!

Workout of the Day

STRENGTH/SKILL

Strict Toes to bars
5×10+ or 10×5

or

Kipping Toes to Bars practice

Notes
Work on your strength or skill today with toes to bars. The strict work is for people who either don’t yet have strict toes to bars or for people have them already and want to get even stronger with them.

The skill work is great for someone who has struggled with the timing and technique on kipping toes to bars and wants to work on that skill today.

METCON

50-35-20 reps for time of:
Push-ups
Row/Bike/Ski calories

Notes
Today’s workout is a crossfit.com WOD from 2024.

The 50 push-ups should take no longer than 4:00 to complete.

If 50 reps can be completed in under or around a minute scale up to deficit using 50lb DBs or a weighted vest which you keep on the whole workout.

Modify to banded, elevated or knee push-ups.

Average reported times on .com using hand release push-ups are between 12-16:00

---

Programming Template: Week 3/6

CFSBK legends Bob S and Jay R at Open Gym this past Monday

Kipping Toes to Bars

Workout of the Day

STRENGTH

Shoulder Press
3-3-3

Notes
Work up to a heavy triple. Start each rep from a dead start.

METCON

4-5 Rounds, each for time of:
Row 300/250m
75 Double Unders

Rest as needed between efforts

Notes
Perform one warm-up round followed by 3-4 all out efforts on this couplet. The rowing should take around a minute or less at a 90%+ effort. The double unders should also take roughly a minute or less to complete.

Rest as needed but keep an eye on the clock as there will be a cap.

---

Programming Template: Week 3/6

⚡🍁The Mythic Strength Fall Cycle is about to begin!🍁⚡

Date Range: 9/29 – 11/22

Join Coach Clay for an 8 week strongman-inspired strength program designed to build muscle and increase dynamic strength.

You can join for both of the 2 days, or just one day a week.

Tuesdays at 7:30 PM: Build deadlift technique and power, as well as complementary back-and-butt builder moves like the zercher lift. There will also be upper body pressing, making Tuesday a thorough full body strength builder. First class is on 9/29.

Sundays at 1:30 PM: Carry heavy sandbags, drag sleds, and learn to carry your own bodyweight and then some. This cycle will feature a variety of sandbag lifting, farmer’s carries, sled drags and more classic and unconventional strongman-type lifting. First class is on 10/4.

SIGN UP HERE

1 x Week Sundays Or Tuesdays: $444 ($55.5/class)

2 x Week Tuesdays & Sundays: $740 ($46.25/class)

(Both billed in 2 installments).
+
Both options include programming, groupchat support, and personalized recommendations for individual athlete development. It is its own membership, but it can also serve as a complement to group class or other training.
Email or text Coach Clay (caraclaymore @ gmail dot com) / (347)661-6329 with any questions or if you want to chat about how the program may complement your fitness goals.

Workout of the Day

METCON

For Time:
800m Run
21 Kipping Pull-Ups
550m Run
15 Kipping Pull-Ups
400m Run
9 Kipping Pull-Ups

(+) 21 Strict Pull-Ups, 15 Kipping Pull-Ups, 9/6 Ring or Bar Muscle-Ups

Notes
If you’re not doing the (+) option, choose 1-2 variations of pulling exercises to work on today’s metcon. Keep it simple and choose whats going to give you your best stimulus.

pull-up options
Self Assisted
Banded
Strict
Kipping

Run scale options
550/400/270m Run
2000m, 1500m, 1000m Air Bike
4:00/3:00/2:00 Air Bike

ASSISTANCE

Weighted walking Lunges
3×12-16

and/or

DB Z Presses
3×8-12

Notes
Tomorrow we have shoulder presses, so if you’re coming just do the lunges. Otherwise choose the one or two movements that round out your training.

---

Programming Template: Week 3/6

A huge congratulations to coach Erick and Laura B on getting married this past week!

The Almighty Lunge

Workout of the Day

5 Rounds for reps of:
1:00 Ski Erg, Cals
1:00 Rest
1:00 Wall Ball
1:00 Rest
1:00 Double Unders
1:00 Rest

Notes
Today’s interval workout alternates between work and rest every minute. Try to fill each work minute with reps and try to stay consistent across all 5 rounds.

---

Programming Template: Week 2/6

Recently Gus performed his show “This is the new me” to a sold out Bell House. The show was a huge success and so well received. We’re so proud of Gus’ success and were so happy to see how many gym members went to support him. Follow him on instagram here!

Ski Erg 101 with Mat Fraser