Workout of the Day

AMRAP 10:00
6 Bench Press
12 Russian KB Swings
12/9 Cal Row

Rest 5 min

AMRAP 10:00
12 Sit Ups
12 Box Jumps (24/20/16″)
12/9 Cal Bike

Notes
Intent 4+ Rounds on each segment.

Use a barbell bench press load in the realm of 65-70% of your 1RM. It should be a moderately challenging unbroken set, and will obviously get more difficult as fatigue from the other movements sets in. Since you won’t have a spotter here, safety first! If you’re not 100% sure the next rep is going to happen, just rack the bar.

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CrossFit Group Class Programming Template (WK2/8)

Huge congrats to CFSBK alumni David Genat on winning Deal or No Deal Island Season 2. David was a long time CFSBKer prior to moving to Australia where he won Australian Survivor, then won Survivor all stars and now DONDI! David took home a network television record of 5.8 million dollars!!! ALL HAIL THE GOLDEN GOD!

Workout of the Day

STRENGTH

A1. ATG DB Suitcase Split Squat
4 x 6-8 ea @ 3111

A2. DB/KB Pullover
4 x 8-12 @ 3011

Notes
On both of these movements, use your first set to dial in proper set up and tempo, then add load as technique allows.

ATG split squat: Goal is a vertical torso, relatively straight back leg, and full contact between hamstring and calf of front leg at the bottom of the rep. Some athletes will need to elevate their front foot a good amount to achieve this.

Rest as needed between exercises, around 1 min or so.

ASSISTANCE

3-5 sets of:
Hand over hand rope pull
Sled Push back
Hand over hand rope pull
Sled Push back

Notes
Pull a sled with the rope, push the sled back. Repeat for a second pull/push set, then rest. Try to increase the load each set, though it should never be so heavy that it stops moving during your pull.

Option to add 1:00 recovery pace bike between sets as you trade off with other athletes in class.

Track back to 11/17/24 or 11/25/24 for some guidance.
CFSBK Programming Calendar

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CrossFit Group Class Programming Template (WK2/8)

Coach Whit answers questions during the Q&A session at our recent Nutrition for Health and Performance seminar. 

As our Director of Training Whit works hard for the CFSBK community. Her responsibilities include leading group class programming, overseeing coaching staff education and development, being one of David’s many spiritual advisors, and creating learning opportunities for members—like this event. YAY Whit!

The ATG Split Squat

This single-leg exercise is a variation of the lunging archetype. By emphasizing a forward knee position, it strengthens the muscles, tendons, and ligaments in less commonly trained ranges, helping to improve mobility around the hip, knee, and ankle. Your coach will go through some progressions in class to find the best version for you.

Workout of the Day

For Time
130m Run
26 Air Squats
26 Double Unders
270m Run
54 Air Squats
54 Double Unders
400m Run
80 Air Squats
80 Double Unders

Notes
Intent < 17 min

Run Scaling: If your average pace is over 10 min/mile, consider scaling to 130m/200m/270m. The 200m turnaround point is the far end of the green ramp/start of the mural.

Squats: 160 total reps. 160 opportunities to move consistently with impeccable mechanics through your best range of motion. If needed, scale to 20/40/60 for a total of 120 reps.

DU: 160 total reps. Scaling ideas: RD 1 / RD 2 / RD 3
A. 13/27/40 double unders
B. 30 sec / 60 sec / 90 sec practice
C. 40/80/120 single unders

ASSISTANCE

4 Rounds for Quality
5 Compression Sit Up to Pancake Stretch
5 ea Eccentric Single Leg Hamstring Curl on Slider
10-15 Lying DB Tricep Extensions

Notes
Hamstring Curl: Go as slow as possible on the way out to knee extension. A good goal would be 5 seconds!

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CrossFit Group Class Programming Template (WK2/8)

Joe digging DEEP in this moment

GYMPROVEMENTS

The never-ending CFSBK home improvement project continues with some exciting changes and new equipment! First, Coach Brett rearranged the rowers, sandbag rack, and barbells in 608 to make better use of the space. We also added a second Ski Erg to 608, courtesy of a semi-permanent loan from CFSBK Hall of Famer Dan H. Lastly, we purchased two brand-new Assault Bike Pros for 608. Enjoy!

Workout of the Day

STRENGTH (A)

Every 2 Minutes for 9 Sets (18 min), Complete:

Advanced:
Power Clean and Push Jerk
(% of 1 RM)

1) 3 reps at 65%
2) 2 reps at 70%
3) 1 rep at 75%
4) 3 reps at 70%
5) 2 reps at 75%
6) 1 rep at 80%
7) 3 reps at 75%
8) 2 reps at 80%
9) 1 rep at 85%

Example (163# 1 RM):
3×105, 2×115, 1×123
3×115, 2×123, 1×130
3×123, 2×130, 1×138

Beginner:
Power Clean and Push Jerk x 2 Reps
*Every 3 Sets, Increase weight

Notes
1 “rep” of the complex = 1 Power Clean + 1 Push Jerk. Bail the bar from overhead, reset on the floor, and repeat. Don’t rush between reps.

Base your percentages off whichever lift is your limiting factor.

Today we have a 5% increase from last week’s weights.

STRENGTH (B)

B1. Clean Deadlift, 3×3, building
B2. Tall Kneeling Alternating DB Press, 3×16-24 alt @ 20X1 tempo, building or across

Notes
The Clean Deadlift should match the positions, posture and balance of the first pull of our Clean. If you were here last week, try to go a bit heavier or possibly do sets across at your top weight from last week.

Generally, this lift can start at 90-120% of your best clean. If you are significantly limited by clean technique, you may need to use a heavier percentage to train strength here. Regardless, choose weights you can perform with proper positioning. If you can high pull the weight, it’s too light!

For the press variation, you may build in weight or go sets across. 16-24 alternating reps, 8-12 ea side.

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CrossFit Group Class Programming Template (WK2/8)

Thanks to all who came out to out Nutrition for Health and Performance seminar!

Mythic Strength Spring Training Camp

Mythic Strength Spring Training Camp is here! Join Coach Cara for a semi-private 8-week training program inspired by the lineage of strong(wo)man training and competition, odd object lifting, and classic strength principles.

The Program

In this 8 week training camp you will:

+ Finesse and build strength fundamentals with squat, deadlift, row and press variations.
+ Learn how to lift at an appropriate intensity level to maximize every session.
+ Increase dynamic lifting skills with classics like the barbell Clean-and-Jerk and odd objecting lifting like the sandbag relay and load.
+ Shore up weaknesses with targeted bodybuilding work focusing on the trunk(core), back, and shoulders.

This class will culminate in an a strongman competition style meet here at CFSBK where you will get the opportunity to celebrate and demonstrate your growth.

The Schedule:

Class meets for 90 minutes 3x a week. The membership will also include one extra Open Gym visit per week.

The program will feature an AM cohort and PM cohort during the week, with a combined session on Sundays to unite the crews and up the fun factor.

AM Crew meets Tues/Thurs at 10 AM – 11:30 AM

PM Crew meets Tues/Thurs 7:30 PM – 9 PM

Combined on Sunday 2 PM – 3:30 PM

The morning group will be capped at 6 athletes, and the evening group at 8 athletes, ensuring everyone receives in-depth attention throughout the program. You must commit to one time frame during the week.

The program begins Tuesday, April 8th and concludes with our final class and in-house meet on Sunday, June 1st.

The Numbers:

Pricing
$540/Month x 2 Months = $1,080. ($45/class per 90 minute class)

All programming will be provided to students. In the event that you must miss class, you can make up the workout on your own time. Supplementary programming will also be provided for those who want to explore additional training. Your membership will include a 4th weekly visit you can use for Open Gym to perform supplementary work or to make up for a missed workout.

Coach Cara will also lead a group chat on WhatsApp for athletes to ask questions and will be available through the chat a few times a week for additional support.

Who Should Participate:

– Relative beginners who want to build full body strength and confidence in the gym. We recommend at least 6 months of CrossFit or lifting experience as a baseline, but if you’re not sure if it will be a fit, chat with Coach Cara and they will help you make an informed decision.

– Intermediate athletes looking to break through plateaus.

– Advanced athletes who want to expand and learn new skills in a fun and motivating setting.

Common Questions:

Q: What if I’m travelling or have other obligations and will miss some training?

A: Not a problem. Coach Cara can provide travel-friendly supplementary programming. If you will miss a significant amount of sessions however, check with Coach Cara to discuss before signing up.

Q: My friend/partner/relative wants to join me but they’re not a current CFBSK member. Can they join?

A: Absolutely! The program operates as its own membership and is open to all.

Q: What makes it a “camp”? 
A: “Camp” in this context means a focused period of time where we go all in on developing certain attributes. Spring is the perfect time to address our foundation to ensure that we are building for longevity, so expect a little dose of education, drills and exercises to help you improve your overall lifting skills, on top of the lifting work that makes up the bulk of the program. Strength is a skill for life!

Q: This sounds intense, should I be scared?
A: Not at all! You will be challenged in a consistent and measured way appropriate for your current skill and strength level.

About Coach Cara & Strong(wo)man:

Cara competed in the international sport of strong(wo)man from 2015 – 2021. Cara enjoyed profound experiences of personal evolution that expanded their vision for what was possible in life. Their passion for sharing the sport’s growth potential comes from many experiences as an athlete and coach. Cara placed 3rd in the country in their weight class at nationals in 2018(USS) and 2020(SC).

Have questions about the program? You can email Coach Cara at caraclaymore@gmail.com – put “Mythic Spring Training” in the subject line.

Workout of the Day

FLOATER STRENGTH

A. Power Clean and Push Jerk, 6-9 sets x 2 reps
B. Back Rack Reverse Lunge, 3x6ea Across
C. Front Squat, 3×4-6 Across
D. Bench, 3×4-6 Across
E. Deadlift, 3×4-6 Across

Notes
Tomorrow we have power clean and jerks, clean deadlifts, and DB pressing.

C&J: Start light and build in weight or use Monday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.

Lunges: Take 3-4 warm up sets to find a weight that feels like RPE 8/10 for a set of 6. Repeat this weight for 3 total working sets of 6 reps on each side.

As always, feel free to superset with another bodyweight or DB/KB movement. Ask your coach if you need guidance, or just pick something you missed this week!

METCON

AMRAP 8 Min
4-8-12-16-20-etc.
Renegade Rows (40/25/17.5#)
Box Step Overs (24/20/16″)

Notes
Intent is 5+ Rounds. Set a deliberate pace and keep grinding!

On the step overs, stand all the way up at the top of the box today, with hips and knees fully extended before stepping to the other side.

Round 1 =
Renegade Row R, L, R, L
+
Box Step Over R leg leading, L leg leading, R, L

Round 2 is double that work. In other words, every row is 1 rep. Every time you get to the other side of the box is one rep.

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CrossFit Group Class Programming Template (WK1/8)

Let’s hang from the ceiling! All levels welcome. This is a taster class involving a variety of aerial apparatuses and beginner level exploration taught by coach Suzanne-Michelle. If you’re curious, this class is for you! Included will be 2 styles of aerial pole, a giant squiggle (exactly what it sounds like) , Lyra hoop, and an aerial hand loop. Come find your inner monkey!

Date: March 29, 2025
Time: 2:30 PM to 3:30 PM
Price: $35
Sign up here