Workout of the Day

FLOATER STRENGTH

A: Pull-Ups: 3×6-8 Across (Or Ring Muscle-Ups)

B: Shoulder Press 3×8-12 Across

C: Back Squat: 3×8-12 Across

D: Barbell Complex: 6 Deadlifts + 4 Hang Power Cleans + 2 Shoulder to Overheads or FSQ

Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have pull-ups, Sled work and optional dips.

ASSISTANCE

3 Progressive Sets of:
1-2:00 Jump Rope Practice
16 total Goblet Step-Ups
16-25 Push-Ups

Notes
Jump Rope: Take up to two minutes to refine your efficiency on singles, doubles or crossover.
Push-Ups: Challenge your stamina here, scale up to deficit or ring push-ups if able.

CrossFit Group Class Programming Template (WK4/7)

February 2021, back at the gym but still with mask and distancing mandates. Our vision was to make 5 little “garage gyms” with roughly 10×15′ stations for everyone. This was when classes were capped at 10 people. Seeing how the gym has rearranged itself over the years and for special circumstances always amazes us.

THE FINAL EXAM – Brent Fikowski’s Farewell

Workout of the Day

2 Rounds For Time:
50/40 Calorie Row
400m Run
30 Burpees
20 Kipping Pull-Ups
10 Thrusters

Notes
Beefy one today. At least there are only two rounds?

Bike Sub for Running
1000-1200 meters
2/3-3/4 Mile

Pull-Ups
20/15/10 Kipping Pull-Ups
15/10 Strict Pull-Ups
20 Jumping Pull-Ups
(no bands)

Thrusters
Heavy, 1-3 sets max
+/135/115/95/75/-

CrossFit Group Class Programming Template (WK4/7)

Rhubarb sitting pretty for the Calendar

Reminder that we are rescheduling “Calm the F Down” with Miram Barlow today. Stay tuned for a new date and time!

The 2025 Dogs of CFSBK Calendar is available now!

Order your CFSBK x PupStarz Rescue Doggie Calendar here or buy them at the front desk!

Calendars are $35- and 100% profit will go directly to PupStarz Rescue.
Additional donations are greatly appreciated and can be added in multiples of $10.

PupStarz Rescue is a non-profit animal welfare group committed to the rescue and rehabilitation of dogs and cats in public shelters at high risk of euthanasia, as well as those in danger of abuse. We are committed to rescuing as many animals as possible, saving over 3,800 dogs and cats since 2015.

PupStarz Rescue is a foster-based rescue, relying on fosters to open their homes and lives to our Animals. All animals in our care receive proper medical care, including alteration, vaccinations, and microchipping.We are committed to the welfare of our “Starz” beyond the adoption process. We maintain open communication with our adopters to ensure a smooth transition, and offer additional support such as positive training techniques. Order your CFSBK x PupStarz Rescue Doggie Calendar here.

Workout of the Day

ASSISTANCE

4 Rounds / 20:00:
:40-:60 Sandbag Shuttle Carries
12-16 Cals Air Bike
6-12 Strict Toes to Bars or Leg Raises

Notes
Work up through 4 progressively intense but not for time rounds of the triplet. Work is capped at 20:00.

Sandbag
Down and back 20’/20′ = 1 Shuttle

FLOATER STRENGTH

A: Pull-Ups: 3×6-8 Across (Or Ring Muscle-Ups)

B: Shoulder Press 3×8-12 Across

C: Back Squat: 3×8-12 Across

D: Barbell Complex: 6 Deadlifts + 4 Hang Power Cleans + 2 Shoulder to Overheads or FSQ

Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have Rowing, Running, Burpees, Pull-Ups and Thrusters. Woof.

CrossFit Group Class Programming Template (WK4/7)

Last Saturday Coach Melissa Loranger, co-owner of Belle City CrossFit and CFSBK coaching alumni stopped by with her staff to take class! So great to see coach Melo again.

NOT TOMORROW: “Lets calm the F Down”

A Nervous System Regulation Workshop

Hey ya’ll, we are going to have to reschedule tomorrow’s workshop. We’ll let you know the new date asap.

Workout of the Day

Work up to a challenging unbroken load on the following barbell complex:

1 Attempt at:
21 Deadlifts
15 Hang Power Cleans
9 Shoulder to Overheads or Front Squats

1 Attempts at:
15 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overheads or Front Squats

3 Attempts at:
9 Deadlifts
6 Hang Power Cleans
3 Shoulder to Overheads or Front Squats

Notes
Today’s barbell complex is about efficiency and holding strong positions under some duress. Rest as needed between attempts.

CrossFit Group Class Programming Template (WK4/7)

 

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“Gwen” and today’s workout

Today’s workout is in similar spirit to the CrossFit benchmark workout “Gwen”. Similar in that its an unbroken barbell complex. Check out Lauren and Jessica getting after it.

Workout of the Day

STRENGTH

Back Squat
3×8-12 Across

Notes
Take 25:00 to perform 3-4 progressive warm-up sets followed by three sets of 8-12 reps at the same weight. Add weight or reps from last week’s effort. Leave 1-3 reps in reserve.

METCON

AMRAP 10:00
12 Alternating Weighted Reverse Lunges
18 Sit-Ups or Tuck-Ups
40 Double Unders

Notes
Reverse Lunges
Loaded anyhow with Sandbag, KBs or DBs
Scale up to 12/8 Pistols if you’d like and are able

Double Unders
40/30/20/10 Double Unders (~:30-45 effort)
60/40 Single Unders

CrossFit Group Class Programming Template (WK4/7)

CFSBK Staff board! We’ve still got a few more folks to add but she’s looking good! Thanks to JB for setting it up.

Sandbag Lunges

Check out some thoughts and variations on sandbag lunges by CrossFit OG Matt Chan. We recommend a high bear hug carry or an over the shoulder carry for today’s reverse lunges.