Workout of the Day

STRENGTH

Bench Press
Build to Heavy 5 reps

Notes
In roughly 5 total sets, work up to a heavy 5 on the Bench Press. The final set should leave you with 1-2 reps in reserve.

PARTNER METCON

8 Alternating Rounds:
2:00 Row for Meters

Notes
Partners alternate rounds of this workout, so each person will complete 4 rounds (One partner rests while the other rows). If you did your 2k Row last week, calculate your average 500 m split. Aim to do at least that pace or slightly faster, but it should be something that is sustainable that you can repeat each round. Make sure to communicate with your partner to make transitions on and off the rower as fast as possible. How close are you to completing a 4000 meter row with your partner?

Here is an excellent 5 minute video on proper rowing technique.

And here’s an Erg Pace Calculator that you can use today, or in the future, to help you understand pacing your workouts!

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CrossFit Group Class Programming Template (WK2/8)

Big Man burpees. Kess getting after 24.1 last time RAD was at CFSBK

This Saturday is going to be RAD!!!

Saturday 7.20.24: R.A.D. Hunting For Gold 2024 Event @ CFSBK

On Saturday, July 20th, CFSBK will host a special event with our besties from R.A.D  Join us for a 1RM Back Squat and 1-mile run challenge as part of their “Hunting for Gold” campaign. This free event is open to members and non-members alike. See details below:

How it works

We’ll run classes every half hour starting from 8 am to 11 am. Classes will alternate between 597 and 608, with about 45 minutes dedicated to warming up and performing your 1RM Back Squat. The session will flow similarly to a typical CFSBK class, including warm-up, instruction, and ample lifting time. After completing your squat, athletes will head down the street for a 1-mile run on our designated course for the day. The event will conclude around noon with an awards ceremony featuring cash prizes and RAD merchandise.

This inclusive event emphasizes community and enjoyment above all else. Everyone is encouraged to participate, enjoy the food, soak in the vibes, and compete in a supportive atmosphere.

How to sign up

CFSBK members can register for free through Zen Planner here. Non members will be able to sign up directly through RAD’s eventbrite page for the event.

What’s the history behind this event?

Adam Klink, Director of Partnerships and Community at RAD, was the first person known to achieve both a sub 5:00 mile and a 500 lb back squat on the same day. This event commemorates that achievement as a community event taking place in three different cities across the world.

Workout of the Day

STRENGTH

A1. Weighted Chin Up, 5×3

A2. Plate Loaded Lateral Box Step Down, 4×5 @ 3011

Notes
Superset the two movements. Rest about 30 seconds after chin ups and about 30-60 sec after step downs.

On your chin ups, pull as high as possible on every rep (“peak pull”). Use your experience in Week 1 to determine your loading today. This will be a bit of an experiment for most of us. If you go too heavy and fail a rep, simply come back down in load for your next set so you can hit a successful triple. These can be sets across or building. Adjust as needed to accumulate good, tough reps through full range of motion.

Progression/Options
Adv: Chin Up, Accumulate 8-15 reps (combo of bodyweight reps and negatives as needed)
Int: Chin Up Negatives, 5×2 (bw or wtd)
Beg: Foot Assisted Chin Up, 5×5 @ 3131 tempo

For the step downs, choose a box height that allows you to control the full range of motion, keeping heel on the box throughout. Goal is to just “kiss” the toe or heel of the free leg to the ground, without pushing off of it. If balance is your limiting factor, set up your box near the outside of a free standing rig for gentle support.

METCON

AMRAP 4 MIN
8 Kipping Pull-up
12 Wall Ball shots @ 20/14/10#

Rest 2 Min

AMRAP 4 MIN
8 Burpees
12 KB Swings @ 24/16/12kg

Notes
The intent today is 3-4+ rounds on each section. Scale the rep counts, loading, or movement complexity as needed. Suggestions for each couplet below.

Intermediate
4 Kipping or Strict Pull Ups
12 Wall Ball shots
– – –
4 Burpees + 4 No Push Up Burpees
12 KB Swings

Beginner
8 Ring Rows
10 Wall Ball Shots
– – –
8 No Push Up Burpees
12 KB swings

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CrossFit Group Class Programming Template (WK2/8)

Longtime CFSBK photographer Thomas H on the other side of the camera for once

Behind the curtain: Compensating Staff with David Osorio and Nicole Christensen

Listen in as multiyear CrossFit affiliate owners David Osorio and Nicole Christensen discuss how each of them approaches staff compensation. The two discuss how their pay structures have evolved over the years, which employee incentives and benefits they offer to their staff, how they pay themselves, and how to embrace an ownership mindset while also remaining empathetic to what it takes to be successful as a working coach.

Workout of the Day

“MYTHIC STRENGTH”

Deadlift

3 x 30 Seconds AMRAP (RPE 7)

Notes:
First set, work on precise, complete resets. Second set, pick up the pace with a dynamic reset – hands stay on the bar, but you reset your back and legs and ab-brace. Third set push the volume and get as many reps as you can.

If you deadlifted on Friday, aim for RPE 6 – lighter load, dialing in technical perfection and pushing for more reps.

Unilateral Builders

Press KB for 6 reps. Lockout overhead, and walk 40 ft. Press additional 4-6 reps on the same arm (don’t go to failure). Switch hands, repeat the other side. 3 rounds.

Superset with Ipsilateral Single Leg Romanian Deadlift. 3 x 8 reps.

Rest 90-2 min b/t rounds.

Notes:
3 rounds for quality, building in weight so the first set primes the patterns, and the latter two sets are hard and heavy.

Shoulders Triset Cashout

Upright Row, Lateral Raise, Reverse Flye

3 x 12-15 No rest between movements, 45 sec rest between rounds.

Notes:
Go light, this burns!

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CrossFit Group Class Programming Template (WK1/8)

CFSBK Open Gym regular Robyn pulling a heavy deadlift at the QTS meet

How to watch the CrossFit Games

The games this year will be from August 8-11. Click the link below to see how you can plan on watching the fittest on earth compete for the top of the podium!

Workout of the Day

“NANCY”

5 rounds for time:
400 m Run
15 Overhead Squats (95/65#)

Notes
Looks like the last time we ran this one was 7/2/2017! If you’re a CFSBK OG, track back to your training log to compare results to that date.

Choose a load that allows you to complete most of the OHS unbroken. The challenge of this workout is to keep an aggressive pace on each element knowing that neither the lifting nor the running are so demanding on their own that you’ll need extended rests.

Advanced athletes should resist the temptation to add load and instead commit to a run pace that’s just a little too hot.

Scaling

Intermediate
5 rounds for time:
400 m Run
15 Overhead Squats (45/35#)

Beginner
4 rounds for time:
400 m Run
10 Overhead Squats (35/22#)

Athletes may choose to scale further if needed!

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CrossFit Group Class Programming Template (WK1/8)

Coach Zelda will be watching everyone’s squat depth today. She has the perfect low perspective to dish out the no reps.

“Nancy” Tips

ICYMI!! Next Saturday this is our workout/event!

Saturday 7.20.24: R.A.D. Hunting For Gold 2024 Event @ CFSBK

On Saturday, July 20th, CFSBK will host a special event with our besties from R.A.D  Join us for a 1RM Back Squat and 1-mile run challenge as part of their “Hunting for Gold” campaign. This free event is open to members and non-members alike. See details below:

How it works

We’ll run classes every half hour starting from 8 am to 11 am. Classes will alternate between 597 and 608, with about 45 minutes dedicated to warming up and performing your 1RM Back Squat. The session will flow similarly to a typical CFSBK class, including warm-up, instruction, and ample lifting time. After completing your squat, athletes will head down the street for a 1-mile run on our designated course for the day. The event will conclude around noon with an awards ceremony featuring cash prizes and RAD merchandise.

This inclusive event emphasizes community and enjoyment above all else. Everyone is encouraged to participate, enjoy the food, soak in the vibes, and compete in a supportive atmosphere.

How to sign up

CFSBK members can register for free through Zen Planner here. Non members will be able to sign up directly through RAD’s eventbrite page for the event.

What’s the history behind this event?

Adam Klink, Director of Partnerships and Community at RAD, was the first person known to achieve both a sub 5:00 mile and a 500 lb back squat on the same day. This event commemorates that achievement as a community event taking place in three different cities across the world.

Workout of the Day

FLOATER STRENGTH

A. 1 RM Strict Chin Up

B. Deadlift 5×3, building

C. Back Squat 5×3-5, building

D. Strict Press 5×3, building

Notes
Tomorrow we have running and overhead squats!

Choose a main lift that helps to round out your week. You may superset with a DB/KB or bodyweight movement.

METCON

EMOM x 9 minutes
A. 30 sec max reps Box Jumps
B. 30 sec max reps Bike Calories
C. 30 sec Sandbag Hold

OR

2k Row

*Special Note
If you missed the 2K row test from Tuesday, that is your metcon today! This is a valuable benchmark that will help you to pace future workouts. Make sure to record your time and any qualitative information so you can use that for future training.

Notes
Only 3 rounds here. Equal work to rest. Be aggressive every round.

Choose a box height that you’re very comfortable with so you can practice cycling your reps quickly, while fully extending the knees and hips on each rep. As you step down, use the touch of your second foot to the floor as your spring to jump back to the top.

Do not hold back on the bike! #SENDIT

Use the heaviest sandbag you can manage.

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CrossFit Group Class Programming Template (WK1/8)

Saturday 7.20.24: R.A.D. Hunting For Gold 2024 Event @ CFSBK

On Saturday, July 20th, CFSBK will host a special event with our besties from R.A.D  Join us for a 1RM Back Squat and 1-mile run challenge as part of their “Hunting for Gold” campaign. This free event is open to members and non-members alike. See details below:

How it works

We’ll run classes every half hour starting from 8 am to 11 am. Classes will alternate between 597 and 608, with about 45 minutes dedicated to warming up and performing your 1RM Back Squat. The session will flow similarly to a typical CFSBK class, including warm-up, instruction, and ample lifting time. After completing your squat, athletes will head down the street for a 1-mile run on our designated course for the day. The event will conclude around noon with an awards ceremony featuring cash prizes and RAD merchandise.

This inclusive event emphasizes community and enjoyment above all else. Everyone is encouraged to participate, enjoy the food, soak in the vibes, and compete in a supportive atmosphere.

How to sign up

CFSBK members can register for free through Zen Planner here. Non members will be able to sign up directly through RAD’s eventbrite page for the event.

What’s the history behind this event?

Adam Klink, Director of Partnerships and Community at RAD, was the first person known to achieve both a sub 5:00 mile and a 500 lb back squat on the same day. This event commemorates that achievement as a community event taking place in three different cities across the world.