Workout of the Day

Every 3:00 for 10 Sets Perform
65 Double Unders
1/2-3 Power Snatches

Notes
This workout is a semi-repeat from week 3 where we did this for 7 rounds @ 50 double unders and 3 power snatches. Today the rounds have been increased to 10, the double under volume increased to 65 and the power snatches dropped to one rep.
Each interval should take you no longer than 1:30 to complete.

Jump Rope
If you cannot perform 65 Double Unders in about a minute or less, perform AMRAP Double or Single Unders for 1:00 every round.

Power Snatches
These may increase in weight through the workout but ideally you find a top weight that you end up performing multiple sets at towards the end.
The option for 2-3 reps is for folks who are not going as heavy for technical reasons and can benefit from a little more volume.

CrossFit Group Class Programming Template (WK6/6)

Last weekend coach David attended a “Between the Ears” seminar on psychological tolerance. The seminar covered topics around what is tolerance and strategies to develop it in members, as well as knowing when to pull back. You may see some influence from this seminar on Saturday’s workout!

Visual Guide to Snatching

Here is a cool video that points out some key elements of the set up and 3 pulls of the Snatch. Check it out and focus on 1-2 things you might take into your training today!

Workout of the Day

STRENGTH

Back Squat
Heavy 1 then, 80% AMRAP

Notes
This is the 2nd Heavy 1 then AMRAP BSQ exposure this cycle. We performed the same workout week 3 which if you were here, you should reference. Ways to see improvement from week 3 would be any one or combination of the following attributes:

Quantitative improvements
– Getting a heavier weight on your heavy 1
– Getting more reps on your AMRAP at the same weight as week 3
– Performing the AMRAP at a higher weight than week 3

Qualitative improvements
– Technique feels better
– Same weights feel lighter

In roughly 5-6 total sets, work up to a heavy 1 on the Back Squat, then take your highest successful 1 rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 1-2 reps in reserve. Do not go to failure.

PARTNER WORKOUT

10 Rounds Total of:
15 Wall Ball Shots
15/10 Push-Ups

Notes
Partners alternate full rounds until each person has completed 5.

Scale up by wearing a weighted vest, going heavier than normal on you wall ball or increasing the push-up reps to 20. Note that we have a Bench Press 1RM + AMRAP on Thursday so if you’re coming then you may want to not ush the volume today.

CrossFit Group Class Programming Template (WK6/6)

Order the 2024 Dogs of CFSBK Calendar benefitting Pupstarz Rescue

Announcing the 2024 CFSBK Pupstarz Calendar celebrating the gym dogs and raising money for a great cause. 100% of the profit from this calendar will go to Pupstarz Rescue which is run by longtime gym member Robyn. To preorder your calendar, click the link below! These will be available for preorder only through Friday the 15th so jump on them now!

Workout of the Day

STRENGTH

Push or Split Jerk
1-1-1-1-1-1

Notes
Work up to a heavy split or push jerk taken out of the rack. Choose the style you’re more confident and comfortable with, even if that is a Push Press.

METCON

EMOM x 5 Rounds:
A: 12/10/8 Cal Row
B: 12 Kipping Pull-Ups or 6 Bar Muscle-Ups
C: :45 AMRAP Tuck-Ups

Notes
Alternate through 5 rounds of the triplet for 15 minutes.

Row
Should be :35-:45 of a hard (but not sprint) effort.

Pull-Ups
6/3 Bar Muscle-Ups
6 Jumping Bar Muscle-Ups
12 CTB or Kipping Pull-Ups
12/8 Strict or Assisted Pull-Ups

CrossFit Group Class Programming Template (WK6/6)

Carolanne with a 200lb Deadlift PR this Sunday. We are often capable of so much more than we believe, sometimes all you need is the encouragement of a coach and your peers to do what you thought was impossible!

Gym Closed Thursday Evening

This Thursday the gym will be closing at 4:30pm for our end of year staff appreciation dinner at Palo Santo. Morning classes will be on as normal as well as Open Gym 6am-4:30pm. We appreciate your understanding!!

Jumping Bar Muscle-Ups

Today’s workout includes a Bar Muscle-Up option, if you’ve got kipping pull-ups but not bar muscle-ups, this is a great way to develop confidence and timing with the movement. Give it a shot today!

Workout of the Day

SKILL WORK: Double Unders

“Flight Simulator”

For Time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders

Notes
With a running clock perform 5 unbroken Double-Unders. Stop. Perform 10 unbroken Double-Unders. Stop. Perform 15 Double-Unders, etc. Continue with this pattern, increasing by 5 until the set of 50 unbroken Double-Unders, then back down to 5.
There is a 10 minute cap on this workout.

If you have no double unders yet, use this 10 minutes to make attempts and try to make it happen today. Don’t let yourself get too winded during this 10 minutes, you’ll develop the skill faster not tired.

If you have double unders mixed with singles attempst this flight simulator rep scheme. 1-2-3-4-5-10-20 flight simulator.

FLOATER STRENGTH

Push Press or Jerk
1-1-1-1-1

Back Squat
Heavy 3 then, 80% AMRAP

Deadlift or Clean
1-1-1-1-1

Bench Press
Heavy 3 then, 80% AMRAP

Notes
Choose a lift that corresponds to what you’ve missed this week. If you’ve hit all these lifts you can order off the menu. Feel free to superset this with a DB/KB/BW exercise. Tomorrow we have push jerks, pull-ups, rowing and tuck-ups.

CrossFit Group Class Programming Template (WK5/6)

Welcome new Foundations grads Vincent, Rachel, Ann and Aaron!

Double Under Skill Tutorial

This video goes through some basics about jumping rope as well as some progressions and tips to get or develop your dubs. Knowledge is power!

Workout of the Day

For Time
50 Squat Cleans

Starting at the 0 and every following minute stop and perform 5 Burpees.

Notes
Timecap 22:00

Squat Cleans
+/155/135/105/85/-
These should be heavy enough that you perform no more than 5 per round and not so heavy that you can’t perform at least 2 per round as you fatigue. Most folks should be in the 2-3 rep range per interval.

Burpees
Should take you :15-:20, if you’re consistently going over :25 reduce volume to 3 reps.

CrossFit Group Class Programming Template (WK5/6)

Coaches David and Steph take on today’s workout. Steph performed it at 105lbs in 14:57 and David did it at 155lbs in 18:50. Steph said the cleans felt light and it was more of a burpee workout for her. David said the cleans felt heavy enough and the burpees were a recovery period. He also said some of you go hards should scale up above 155lbs.

EXCLUSIVE CONCERT ALERT FOR CFSBK MEMBERS!

We’ve got some exciting news to share! Our very own CFSBK member, the two-time Grammy Winner Clay Ross (far right in picture), is unveiling a brand-new album and project at the iconic Joe’s Pub. This is a unique opportunity to experience Clay’s award-winning group up close and personal.

📅 Date: February 10th ⏰ Time: 7 PM 📍 Venue: Joe’s Pub

Why You Shouldn’t Miss It?

🎤 Intimate Experience: Joe’s Pub provides a cozy and personal ambiance perfect for enjoying live music.
🏆 Award-Winning Talent: Clay Ross, a 2x Grammy-winning artist, is known for his electrifying performances and unique musical style. This concert also features Grammy-winning Indian Classical Vocalist, Falu Shah.
🎟️ Limited Tickets: The space is intimate, which means limited seating. It’s a once-in-a-lifetime kind of night!
Exclusive CFSBK Member Benefit: We’re thrilled to give our CFSBK members an exclusive head start to grab these tickets before the public announcement next week.

🔗 Get Your Tickets before they’re available to the public here!

Don’t miss out on this incredible evening of music and community. Let’s support our own and enjoy a night filled with great tunes and vibes!

Check it out and be part of this special night! 🎶