Workout of the Day

ASSISTANCE

4-5 Rounds for load of:
:30-:45 Farmer’s Carry
15 DB Bench Presses
5-8 Strict Pull-Ups

Notes
Work up through the triplet trying to go a little heavier each round if possible.

FLOATER STRENGTH

Shoulder Press
6 progressive sets of 3-6 Reps

Back Squat
Heavy 5 then, 80% AMRAP

Deadlift
3-3-3-3-3

Clean and Jerk
1-1-1-1-1

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 Press, Renegade Rows and Double Unders.

---

CrossFit Group Class Programming Template (WK4/6)

CFSBK Hall of Famers Jill (2013) Colleen (2013) and Joy (2011) in class yesterday

WIM HOF METHOD SEMINAR TODAY AT CFSBK

What are you doing today?! From 2-6pm you can put yourself in the expert hands of a certified WHM Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure & Commitment.

Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.

The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop.

Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.

If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.

Who is this workshop for? This workshop is suitable for everyone, but does require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.

REGISTER HERE

Use discount code CFSBK !

Workout of the Day

Partner Workout

12 Rounds for time of:
12/9 Cal Air Bike
9 Power Cleans
6 Front Squats
3 Push Jerks

Notes
In this workout each partner will complete 6 rounds for a total of 12 rounds.

Flow
Partner A will complete 12/9 cals on the bike before moving onto the barbell complex. Once partner A finishes the bike, partner B can start in on their 12 calories so that the two partners will be working at the same time. Once Partner A finishes their first round of the complex they can move directly back to the bike while partner B starts the barbell complex. The workout is complete when partner B finishes their 6th barbell complex.

---

CrossFit Group Class Programming Template (WK4/6)

Harper Hour participants post Butterfly Pull-Up tutorial!!

CrossFit is for Anybody

---

LONELINESS IS MAKING YOU SICK. CROSSFIT CAN HELP.

Workout of the Day

FLOATER STRENGTH

Shoulder Press
6 progressive sets of 3-6 Reps

Back Squat
Heavy 5 then, 80% AMRAP

Deadlift
3-3-3-3-3

Bench Press
Heavy 5 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 Air Bike, Power Cleans, Front Squats and Jerks.

METCON

AMRAP 9:00
18 Sit-Ups or 9 Kipping Toes to Bars
16 Burpees
12 Kettlebell Swings

Notes
Try to keep moving on this triplet! Kettlebell should be heavy and unbroken. Choose the midline movement that will give you the best stimulus for your abilities and preferences.

---

CrossFit Group Class Programming Template (WK4/6)

Range & Resilience Clinic on 12/9

Spend a few hours deep-diving with Coach Whit into the world of mobility training. Whether you have some current known flexibility or mobility limitations, nagging discomfort in your joints, perhaps find yourself telling people you’re “just getting old,” OR you simply want to learn some new things and have a good sweaty time on a Saturday afternoon… this clinic is for you!

The weekly R&R class I teach is built on the principles I learned in the Functional Range Conditioning (FRC) certification several years ago. When the gym was shut down during COVID and both motivation and equipment were hard to come by, I developed an at-home practice with what I had learned. Some of the results were astonishing to me – like I could all of a sudden finally do high quality pistol squats on my weak left side that had always struggled, without having done a pistol squat in 6 months. But the biggest thing is that I just felt great. I wanted to share that potential with other people, and the R&R weekly class was born!

This clinic will incorporate lecture, demonstration, and lots of practicals/movement (read: hard work). We’ll go over the basics of mobility training and you will leave understanding more about:

• The fundamental movements of our joints and language to talk about them
• What is FRC?
• CARs (Controlled Articular Rotations), and how to do them effectively
• The differences between flexibility and mobility, why they’re important, and how to change them over time
• The current state of your own joints; we’ll be focusing on hips, shoulders, and spine!
• How all this relates to our training and fitness

Human beings are meant to be athletic, powerful, mobile, and resilient. Unfortunately, our modern lifestyles have shuttled us towards feeling stiff instead of buttery. Fragile instead of agile. Weightlifting, gymnastics, and aerobic training (see: CrossFit!) have profound effects on our metabolic health, muscle mass, bone density, and cardiovascular fitness, amongst other important things.

The foundation of those modalities is our movement capacity and quality. Incorporating the principles of FRC allows us to train our individual joints, which are the building blocks of those bigger movements we perform in and outside the gym. Don’t take my word for it! Here’s a line straight from the CrossFit Journal:

“A limited range of motion reduces work capacity and is indicative of a missing component of fitness.”

Specific, high quality mobility training has the potential to build you a better foundation for all the fun stuff you want to do. You don’t have to accept feeling stiff, tight, and borderline injured a lot of the time. You don’t have to normalize struggling in your daily life or having your “back go out” every six months. Change doesn’t happen overnight, and it will take work, but there are solutions if we make a start. I’d love for you to join me!

Date: December 9, 2023
Time: 1:15 PM to 3:45 PM

Register Here!

Workout of the Day

STRENGTH

Bench Press
Heavy 5 then, 80% AMRAP

Notes
This is the 2nd Heavy 5 then AMRAP Bench Press exposure this cycle. We performed the same workout week 1 which if you were here, you should reference. Ways to see improvement from week 1 would be any one or combination of the following attributes:

Quantitative improvements
– Getting a heavier weight on your heavy 5
– Getting more reps on your AMRAP at the same weight as week 1
– Performing the AMRAP at a higher weight than week 1

Qualitative improvements
– Technique feels better
– Same weights feel lighter

In roughly 5 total sets, work up to a heavy 5 on the Bench Press, then take your highest successful 5 rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 0-1 reps in reserve.

METCON

EMOM 12:00
A: :45 Calorie Row
B: :45 Floater Exercise

Floater Options
– Push-Ups
– Strict Pull-Ups
– Sit-Ups
– Goblet Reverse Lunges

Notes
Alternate between exercises each minute until you’ve performed each one 6 times. Try to be consistent as possible with the row intervals and choose a floater exercise that rounds out your training week.
For the Push-Ups aim to get 10-20+ per round and the pull-ups would likely be around 4-8+ per round, The Lunges and Sit-Ups will be around 14-20 reps.

Floater
Choose the exercise that corresponds to the day you did not or will not come to the gym this week. Below are days we programmed the same or similar movement patterns. Do what makes sense for you!
– Push-Ups (Friday)
– Strict Pull-Ups (Wednesday)
– Sit-Ups (Friday)
– Goblet Reverse Lunges (Tuesday)

---

CrossFit Group Class Programming Template (WK4/6)

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! 🎶

Workout of the Day

Every 3:00 x 10 Rounds
3 Deadlifts
6 Strict Pull-Ups
AMRAP Bike Cals to 1:30 mark

Notes
This 30 minute workout will take you through 30 heavy deadlifts and 60 strict pull-ups followed by an air bike effort to finish out the interval.

Deadlifts (30 reps)
These should be heavy and unbroken but most importantly, back extension should be maintained for all reps. If you find yourself unable to be consistent with your technique as the rounds progress, drop weight.
Recommended loading ranges would be: 315/275/185/155/-

Strict Pull-Ups (60 reps)
Complete no less than 6 reps per round. If this this is easy for you, add a Dumbbell between the feet or thighs for additional loading. Otherwise perform a banded pull-up or a 6-8 Self Assisted pull-ups.
These may be comleted in 1-3 sets per round.

Air Bike
Find a challenging but sustainable RPM/Cadence you can hold for the bike intervals. We don’t recommend an all out sprint, but it should get your heart rate up and draw a sweat.

---

CrossFit Group Class Programming Template (WK4/6)

Wim Hof Method seminar this Sunday at CFSBK

This Sunday, December 3rd from 2-6pm you can put yourself in the expert hands of a certified WHM Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure & Commitment.

Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.

The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop.

Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.

If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.

Who is this workshop for? This workshop is suitable for everyone, but does require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.

Register here

Use discount code CFSBK !