Today’s Programming

STRENGTH

A1: Bench Press
8-8-8

A2: Double Dumbbell Romanian Deadlift
10-10-10

Notes:
Work up to a heavy but techincally sound 8 rep set on the bench press. Try to go heavier than week one (6/22) Superset your bench press with a romanian deadlift.
Keep the RDL submax but challenging.

METCON

Triple Tabata Mash-Up

8 Rounds of:
:20 AMRAP Double Unders
:10 Rest
:20 AMRAP Push-Ups
:10 Rest
:20 AMRAP Kettlebell Swings
:10 Rest

Notes:
Go for max reps on each movement. Scale the Double Under version and push-up style so that you can get some reps in each round. If you start with strict push-ups and they “go away” modify to knee push-ups.

CrossFit Group Class Programming Template

CFSBK @ Home

Diana and Jenn having a grand old time during last week’s partner AMRAP

CFSBK Strength Cycle

The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
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.

Evening Cycle
Monday July 12th – Friday September 4th (11 slots)
Monday’s and Wednesadys at 7:30pm
Fridays at 6:30pm
Register Here

Afternoon Cycle
Monday July 12th – Friday September 4th (11 slots)
This cycle meets at 11AM Monday and Wednesday and Friday
Register Here

Recovery Strategies: How to Know When to Take a Day Off (and When to Keep Going) – CrossFit

Today’s Programming

STRENGTH

E3MOM
Pause Back Squat
70%x5x5

Notes
Perform one set every 3 minutes for 5 sets. Base your % off your recent heavy singles from the prior cycle. If you don’t have a heavy single choose a submax weight that will challenge your positions in the hole

METCON

4 Intervals of:

In 3:00:
15 Kipping Pull-Ups
20 Wall Ball Shots
AMRAP Row Cals in remaining time

Rest 3:00

Notes
Aim to finish the pull-ups and wall balls in about 1:30 per round. Scale the pull-up volume to 10 kipping, 8-10 strict/banded or 15 Ring Rows. Use a wall ball weight that will allow you to go unbroken most or all sets.

CrossFit Group Class Programming Template

CFSBK @ Home

Frankin is feeling it.

Schedule Change today

We’re running an abbreviated schedule today! Everything is reflected in the Zen Planner membership app as well.

Monday
CrossFit Group: 6a, 7a, 8a, 10a
Short Circuit: 9a
Open Gym: 6-11a
*No Evening Classes

Permanent changes to Open Gym

Effective immediately we are not longer requiring timed entry to Open gym nor is there a 90 minute cap on your workout. Come whenever, stay as long as you need. We are still requiring Open Gym members to RSVP ahead of time. Also, group class members have access to all open gym times as well, which will require an RSVP in zen planner as well.

What could go wrong?!

Lauren Fisher and Jordan Adcock do Heavy Fran

Today’s Programming

A LA CARTE

A. Front Squat 5×5

B. Shoulder Press or Bench Press 8-8-8 + 3-6 Chin-Ups

C. High Hang Power Clean + Mid Hang Power Clean (or Snatch)

D. AMRAP 12: 10 Clean and Jerks + 60 Double Unders

E: 4 Sets: 1:00 Bike / 1:00 DB Bench Press / 1:00 Medball Step-Ups / 1:00 Rest

Notes:
Choose a lift or metcon that corresponds to what you have not performed in the prior few days or what you’re least sore from. For the barbell movements, you may also consider adding a secondary lower skill bodyweight/DB exercise to create a superset.

Tomorrow we have back squats, kipping pull-ups, wall balls and rowing.

ASSISTANCE

3-4 Sets for quality/load of:
SA Farmer’s Carry 65m
16 Kettlebell Swings
16 Supine Leg Raises

CrossFit Group Class Programming Template

Virtual Class Zoom Room (Password: alchemy)
Alchemy @Home: 10am

Congratulations to Coach Arturo for taking 1st place in the 89kg class at his USAW meet! Arturo put up a 237kg total, became the #1 ranked masters 45-49 89kg lifter nationally, and was the oldest lifter at the meet by 8 years.

Why We Hold Olympic Athletes to Such Ridiculous and Cruel Standards – The New York Times

Today’s Programming

METCON

For Time:
150 Double Unders
20 Clean and Jerks (weight A)
100 Double Unders
15 Clean and Jerks (weight B)
50 Double Unders
10 Clean and Jerks (weight C)

Notes:
Choose three weights progressively heavier weights, below are some suggested options.
95/135/155
75/95/135
65/85/105
35/55/75
etc

Double Unders/Alt 2:
150/100/50
100/66/33

>Single Unders
300/200/100

CrossFit Group Class Programming Template

CFSBK @ Home

This week Coach David went down to 5-time CrossFit Games champion Rich Froning’s gym, CrossFit Mayhem, in Cookville Tenessee. He did some work with CrossFit’s home office on a new affiliate roundtable program they’ll be launching internationally later this year.

Road to the Games 21.01: MAYHEM FREEDOM & HALEY ADAMS

Today’s Programming

STRENGTH

Front Squat
5×5 Across

Notes:
Perform 5 sets of 5 reps at the same weight. For today’s weights, use the same or slightly higher than last week.

METCON

EMOM 16:00
A: 1:00 Air Bike Calories
B: 1:00 DB Bench Press
C: 1:00 Medball Step-Ups
D: Rest

Notes:
Take the bike interval at about an 70-80% effort
For the Bench Press, aim for 20-30 reps. The full minute does not need to be unbroken. Later rounds may drop below 20.
On the step-ups, carry a medball anyhow and alternate legs. Aim for 16-20+ reps total.

CrossFit Group Class Programming Template

CFSBK @ Home

Eric setting up to take the 100lb sandbag for a walk last Sunday

Schedule Changes

Hey ya’ll, we’re running an abbreviated schedule for the weekend and Monday! Everything is reflected in the Zen Planner membership app as well.

Saturday
Normal Schedule

Sunday
CrossFit Group: 9a, 10a, 11a
Open Gym: 9-12 (come anytime!)

Monday
CrossFit Group: 6a, 7a, 8a, 10a
Short Circuit: 9a
Open Gym: 6a, 7:30a, 9a
*No Evening Classes

Earth’s New Gilded Era – The Atlantic