Workout of the Day

STRENGTH

Back Squat
5-4-3-5

Notes:
Aim to increase loading from last week’s sets (6-5-4-6). This is the lowest rep count we’ll see before resetting to higher volume sets next week, so get after it!

PARTNER METCON

AMRAP 16:00
8 Burpee Pull Ups
8 Shuttle Runs (40′)

Notes:
This workout is a play on Open WOD 23.2!

For the burpee pull up, choose a bar that your fingertips cannot touch when standing directly underneath it with arms reaching overhead, thumbs together.

After the burpee, you may jump as high as desired and follow through with your pull in order to finish with the chin over the bar. Athletes can do strict or kipping pull ups.

1 Shuttle Run = 20′ feet down, 20′ back. At each turnaround, both feet and one hand must touch down behind the line.

Burpee Pull Up Scaling
A. 4-6 reps/round
B. 4 Banded Strict Pull Ups + 8 Burpees

CrossFit Group Class Programming Template (WK4/8)

The 2024 CFSBK Community Art Show!

Thank you!

This year was another incredible community art show at CFSBK. Big thanks to our organizers, JB, Liz, Amy & Katie for making our 9th show become a reality. Shoutout to Lago, Katherine, Matt and Meredith for lending a hand on the set-up and breakdown. And of course, thank you to all our amazing community members artists who brought art, made cookies, read tarot, played music, tattooed and poured wine! We had a phenomenal turn out because of all your amazing art! See you next year for the 10th(!) community art show!

Workout of the Day

FLOATER STRENGTH

A. Back Squat
5-4-3-5

Notes:
This is tomorrow’s rep scheme. Aim to load heavier than the previous exposure (6-5-4-6).

B. Deadlift
Every 2:30 x 5 sets:
6 Touch and Go Deadlifts + 4 Tall Box Jumps (step down)

Notes:
If you were here for week 1, you might aim to work at around 75% of your heavy triple. That’s a guideline, not a rule. The intent is to move a heavy-ish load for 30 reps, with a focus on bar speed and jumping power. Immediately after the 6th deadlift, move to your box for the jumps. Use a box that allows you to land with the knees and hips either fully or mostly extended. Soft boxes are a great idea here! #savetheshins

C. Push Jerk
5-5-5-10-10

Notes:
Work up to a heavy-ish set of 5 reps, and then back off for two more sets of 10 at lighter weight. Practice efficiently cycling the barbell.

D. Gymnastics
A1. 4 sets x 2 Handstand Kick Up (+hold) OR Wall Walks
A2. 4 sets x 4-8 Strict Knees to Elbows OR Strict Toes To bar

Notes:
Athlete’s choice here, or mix and match. On the KTE/TTB, work on using the straight-arm-push of the lats to lever your chest and shoulders behind the plane of the bar and elevate the hips.

METCON

AMRAP 4 MIN
8 alt Renegade Row
8 alt DB Front Rack Reverse Lunge

Rest 2 min

AMRAP 4 MIN
4 Strict Ring Dips
20 KB Swings

Notes:
Choose one set of DB’s to execute both your renegade rows and lunges, based on whichever movement is more challenging. 8 total alternating reps / 4 ea side.

Choose a KB that will be challenging but achievable for 20 unbroken reps.

Ring Dip Scaling:
A. 2-3 Strict Ring Dips
B. 4 Heel Assisted Ring Dips
C. 4 Matador Dips
D. 4 Parallette or Bench Dips

CrossFit Group Class Programming Template (WK3/8)

Happening Today: Intro to Strongperson

Join Strongperson competitor Cara Claymore for free intro on how to life heavy and awkward implements! Registration for this event must go through the Phoenix and participants are asked to honor the 48 hours of sobriety associated with the Phoenix.

Click here and search put in 11217 for the zip code to locate this registration for this event.

Workout of the Day

PARTNER METCON

6 Rounds For Time (3 Each)
5 Shoulder to Overhead @ 165/115/85#
25/20/16 Calorie Row

immediately into

6 Rounds For Time (3 Each)
10 Shoulder to Overhead @ 115/85/65#
15/12/10 Calorie Row

Notes:
In this workout, partners will alternate full rounds of work.

Athlete A performs 5 STOH and their row calories, then Athlete B performs 5 STOH and row calories. They continue until each has done 3 rounds, 6 total.

After the first section, athletes will strip their bars to a lower weight and continue in the same fashion.

The first weight should be on the heavy side of moderate, where you can complete the 5 reps in 1-2 sets. The second weight will be on the light side of moderate, but with more reps and increased fatigue, again it may be done in 1-2 sets. Any method of shoulder to overhead is allowed: split jerk, push jerk, push press, or strict press. Just make sure you fully extend the knees and hips at the top of each rep before cycling into the next.

Intent for rowing in part 1 is in the realm of 75-90 seconds, and in part 2 about 1 min or less. Scale accordingly.

CrossFit Group Class Programming Template (WK3/8)

SEE YOU TONIGHT!!!!

Thank you in advance to all the artists taking part in this event and the hard work of our community events organizer JB and Amy, Liz and Katie for bringing this year’s event to life!

Workout of the Day

CrossFit Group Class Programming Template (WK3/8)

Several CFSBK legends in this barbell warm-up!

Happening today: NEW, OLD, & EXPECTING DADS MEETUP

Are you a new dad? Are you going to be a new dad? Were you once a new dad and have so much knowledge and insight to share with those new to the dad game?

Do we have the thing for you!

Tong and Coach Grant are starting a Dad’s group.

Join fellow CFSBKers to have a beer and build community around fatherhood! (Anyone is welcome–non-CFSBKers, non-Dads.)

When: 4-8pm on Friday, Jan 19th
Where: Three’s Brewing (333 Douglass)
LINK: ADD TO CALENDAR

Workout of the Day

CrossFit Group Class Programming Template (WK3/8)

Sarah Mount performing an acoustic set at the 3rd CFSBK Community Art show in 2016