Workout of the Day

FLOATER STRENGTH

A. Weighted Strict Chin Up: 1 Rep Max
B. Bench Press: 5×3-5, building
C. Deadlift: 5×3, building
D. Back Squat: 5×3-5, building

Notes
As always, feel free to superset with a non-interfering bodyweight, DB, or KB movement.

Tomorrow we have burpees and a whole lotta barbell business. Thrusters, power snatches, push jerks, hang squat cleans, and overhead squats… oh my!

METCON

On a running clock…

From 0:00-8:00
40-30-20 Reps Each Of
Double Unders
Box Step Ups

From 8:00-14:00
AMRAP 6 MIN
12 Sit Ups
9/6 Cal Bike

Notes
The DU/Step Up portion of the workout is intended to be completed in 6 minutes or less. Scale accordingly and push your pace so you have 2 minutes to rest before moving on to the bike workout.

In large classes, some folks will do the bike workout first, in which case you’ll have a built in 2 min rest. Those who are very confident with DU’s and looking for a challenge should volunteer to bike first and jump rope second!

DU Scaling
A. 30-20-10
B. 80-60-40 Single Unders

Step ups can be bodyweight OR DB suitcase style with one weight in each hand, suggested 40/25/17.5# loading.

On the Sit Ups/Bike, the intent is for 4+ rounds. The bike effort should be 30 seconds or less at a hard effort each round. Scale accordingly.

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CrossFit Group Class Programming Template (WK8/8)

Coach Lizzy had her baby!

Huge congrats and love to Coach Lizzy on the birth of her family’s second child. Lizzy was an absolute rock star coach during this pregnancy and we’re so happy everyone is home safe and sound. Here’s her note for the community:

Hi Fam! I know some of you saw on social media, but I said I would send an official picture/notification when baby came to the community. Well…he’s here!! Jayden Myles Short was born on 8/22/24. A whopping 9 lb 5 oz and 21 inches long – a BIG boy!!

I went into labor on my (and my 1st son’s) birthday, August 21st – we really thought all 3 of us were going to have the same birthday, but little dude hung on until the 22nd. I am home and recovering – hardest part is dealing with a 3 year old to be honest, lol.

See you all soon hopefully!

-Coach Lizzy

Workout of the Day

A. Every 90 seconds for 12 sets, complete (18 minutes):

Advanced
Snatch Waves (% of Snatch 1 RM)

1) 1 rep at 70%
2) 1 rep at 75%
3) 1 rep at 80%

4) 1 rep at 75%
5) 1 rep at 80%
6) 1 rep at 85%

7) 1 rep at 80%
8) 1 rep at 85%
9) 1 rep at 90%

10) 1 rep at 85%
11) 1 rep at 90%
12) 1 rep at 95%

Bonus Attempt: If you’ve made all your lifts today, try a lift at 100% or go for something slightly above it!

Example (185# 1 RM)
130#, 138#, 148#
138#, 148#, 157#
148#, 157#, 166#
157#, 166#, 175#

Beginner
1 Snatch (every 2-3 sets, increase weight)

Notes
This week the Advanced rep scheme waves up heavy singles. The goal remains the same: MAKE lifts! At the end of the waves, if you’ve made every lift, you can opt to attempt a heavier single if things are feeling and looking good. Or choose to end on a positive note, knowing that you made it all the way through the waves successfully.

The Beginner rep scheme is the same as it has been, but this week we encourage you to increase weights more frequently to work up to some heavier attempts. If you really struggle with dropping under the bar, consider adding in an extra overhead squat to each rep (1 Snatch + 1 OHS).

Get inspired by Olympian Natalie Burgener building up to a PR Snatch of 103 kg (226.6#) who lifted in the 63 kg weight class. Notice how every rep looks almost exactly the same and how aggressive she is pulling under the bar.

B. Back Squat
In 3-5 total sets, build to a Heavy 4 reps for the day.

Notes
Today you have the option to build to your heaviest four reps for the day (not necessarily the cycle). Allow for a few minutes rest between your attempts. The primary emphasis for these squats is still on speed out of the bottom when your legs are fatigued, so if your reps are a real grind, don’t be afraid to go a little lighter after heavy snatches.

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CrossFit Group Class Programming Template (WK8/8)

Mel pulling that sled 

Wet Hot American Throwdown Event 3: “Synchro Chipper”

Complete the following for time:

Cash in: Athlete A performs 500M row
–then–
30 Synchro DB S2O
60 Toes to bar
30 Synchro DB Squats
40 Kipping pull-ups
30 Synchro DB thrusters
20 Chest to bar
–then–
Cash out: Athlete B performs 500M row

Time cap: 20 min

RX: 50/35# DB ea hand
Scale: 35/25/20/15# DB ea hand, hanging leg raise/knee raise, jumping pull-up, jumping chest to bar

Flow:

Decide who wants to begin on the row. Athlete A begins the row, athlete B stands behind rower. Once 500M row is complete, athletes move on to synchro DB shoulder to overhead. Once all 30 reps are complete, athletes take turns to chip away at 60 toes to bar, split however they would like. Non working athlete must stay behind tape line until tagged in. Once all 60 reps are complete, athletes move back to their dumbbells to perform 30 synchro DB squats. After all 30 reps are complete, athletes will move on to 40 kipping pull-ups, and continue to chip away at the list until all 20 chest to bar are complete. The athlete who did not complete the first row, then completes the final 500M to finish off the event.

Standards:

Synchro S2O: The rep is good once both athletes are fully locked out overhead at the top of the rep, with hips under shoulders and fists aligned over midline of foot. Athlete A may hold overhead and wait for athlete B to lock out if out of sync. Athlete may strict press, push press or jerk to get dumbbells overhead.

Synchro squats: The rep is good once both athletes are standing at full extension at the top, but baller points if you can synchro at the bottom as well :)) Athlete A may stay standing and wait for athlete B to lock out if out of sync.

Synchro thruster: The rep is good once both athletes are fully locked out overhead at the top of the rep, with hips under shoulders and fists aligned over midline of foot. Athlete A may hold overhead and wait for athlete B to lock out if out of sync.

Workout of the Day

STRENGTH

8 Rep Max Single Arm DB Strict Press

Notes
Work up to a heavy set of 8 on each side, starting on your weaker or non-dominant side, rest as needed between sides. Recommend 1-2 warm up sets and 3-4 attempts to find the limit!

ASSISTANCE

20 Minutes For Quality:
10 Single Arm KB Suitcase Deadlifts + 100′ SA Farmer Carry, ea side
1-3 Wall Walks
400 m Jog
30 sec ea Copenhagen Plank

Notes
Aim to move at a steady aerobic effort throughout the 20 minutes. With the weighted chin up test, 2K Row, and a heavy snatch tomorrow, this is a big week! If you’re here every day, focus on the quality of your movement and keep a more relaxed pace. If not, feel free to hit this a bit harder, transitioning more quickly between movements and running fast!

Start with moderate weight on the deadlift and carry and make each set progressively heavier until you arrive at something that feels like RPE 8/10.

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CrossFit Group Class Programming Template (WK8/8)

The one and only Colleen M looking all too happy to be carrying 50lbs around the block

New Strength Cycles starting in September

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.

Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance. This cycle will end with a Total on October 27th.

*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. NY tax of 4.5% will added to all purchases.

DAYS & TIMES

Morning Strength Cycle
This cycle meets at 7:30AM Monday, Wednesday and Friday.
Begin Date: September 4th
End Date: October 27th

Register here! SOLD OUT!

Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday.

Begin Date: September 4th
End Date: October 27th

Register here! 5 slots left

Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.

Begin Date: September 4th
End Date: October 27th

Register here! SOLD OUT!

Workout of the Day

For time:
2 k Row

Notes
You’ve put in the hard work the past 7 weeks and now it’s time to re-test your 2k! Make sure to record your total time, your 500 m/splits, and any other qualitative notes you had about the experience (i.e things you would have done differently, what went well, etc) so you can use that information for future workouts. Compare to Week 1 (Tuesday July 9th or Friday July 12th).

What is a good 2000 m Row Time?

Rowing a 2000 m Race A longer discussion on this by former CFSBK coach and US Olympic rower Nick Peterson

CASH OUT

1 Round for Quality:
1 minute ea side Couch Stretch
30 Alternating (15 ea) Russian Twists
1 minute Bar Hang
30 Alternating (15 ea) Russian Twists
1 minute Pike/Straddle Stretch
30 Alternating (15 ea) Russian Twists

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CrossFit Group Class Programming Template (WK8/8)

Connar, Aditya, Josh and Mel looking like a CrossFit renaissance painting on Douglass and 4th.

Wet Hot American Throwdown Event 2: “StrongSprint”

Event 2: Relay for time, StrongSprint

Each teammate performs the following for time:

80’ FC heavy + 5 shuttle run
80’ sandbag carry heavy + 5 shuttle run
5 sandbag clean over bar + 5 shuttle run
80’ FC heavy + 5 shuttle run
80’ sandbag carry heavy + 5 shuttle run
5 sandbag clean over bar + 5 shuttle run

Time Cap: 10 min

RX Farmers: 70/53#
RX Sandbag: 100/75#
Scale Farmers: 53/35#
Scale Sandbag: 75/50#

Flow:
Athletes will perform the following in relay fashion for time. At 3,2,1 go athlete A will begin on the farmer carries and shuttles. Once complete, they must tag athlete B to perform the farmer carries and shuttles. Once complete, Athlete B will tag Athlete A in order to move on to sandbag carries. Athletes will move down the list in alternating fashion until they see each movement twice. Athletes must stand BEHIND the line until tagged in.

Workout of the Day

STRENGTH

1 Rep Max Weighted Strict Chin-up

Notes
This is a re-test! Take 12-15 minutes to build to a heavy weighted chin up. Compare to Week 1 if you were here.

We’re including the same warm ups and structured plans as we did on day 1, so your conditions for this test will be similar to the first:

Advanced (I can do multiple bodyweight chin ups)
bodyweight x 3-5 reps
light weight x 2 reps
building in weight x 3-4 single rep attempts

Intermediate (I can do 1 bodyweight chin up)
paused ring row x 5 reps
paused banded chin up x 3-5 reps
bodyweight x 1 rep
building in weight x 3-4 single rep attempts

Beginner (I’m not sure!)
paused ring row x 5 reps
paused banded chin up x 3-5 reps
chin up attempt x 1 rep
*If successful, keep repeating singles to accumulate as many reps as possible in time allowed.
*If not, finish with chin up negatives x 2 reps x 3-4 sets

Foundations (Building upper body pulling strength foundation)
5 foot assisted chin ups x 4-5 sets

METCON

EMOM x 20 min
A. 12/9/6 Cal Bike
B. 6 Chest to Bar Pull Ups + 12 Bodyweight Reverse Lunges (total)
C. 6 Shuttle Runs (40′ segment)
D. 40 sec Sandbag Bear Hug Hold

Notes
Scale rep counts and/or movement complexity as needed so no movement takes you longer than 40 seconds to complete throughout the workout. The first round should feel pretty chill before fatigue begins to accumulate.

1 Shuttle Run = 40′ segment = “down-and-back” across the outside lines on the gym floor. Complete 6 down-and-backs, or scale as needed!

Pull Up Scaling
RX+ 3 Bar Muscle Ups
A. 3 CTB Pull Ups
B. 5 Kipping Pull Ups
C. 5 Tough Ring Rows

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CrossFit Group Class Programming Template (WK8/8)

Mimi grinding through a Sunday workout

The Strict Pull-Up