Workout of the Day

STRENGTH

Bench Press
Heavy 1 then, 80% AMRAP

Notes
In roughly 5 total sets, work up to a heavy single on the Bench Press, then take your highest successful 3 rep weight, drop to 80% and perform one AMRAP set. The AMRAP should leave you with 0-1 reps in reserve.

METCON

5 Rounds for reps of:
1:00 Sandbag or Goblet Weighted Lunges
1:00 No Push-Up Renegade Rows
1:00 Tuck-Ups, Sit-ups or Kipping Toes to Bars

Notes
Aim for about :50 of work at each station to allow some transition time.

Lunges
These are alternating reverse lunges than can be loaded with a Sandbag or Kettlebell held in front or on the shoulder. It should be heavy enough to slow you down.

Renegade Rows
Go heavy on these and keep the reps even per arms. Recommended loading is 50/35/20

Midline
Choose the exercise you feel like you get the most out of! If you’re doing Kipping Toes to Bars we recommend you pick a rep scheme around 10-15+ reps and aim for conistency each round rather than a true AMRAP set.

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CrossFit Group Class Programming Template (WK3/6)

Coach Steph working through 100 Kipping Pull-Ups

🦃 Holiday Schedule

Thursday November 23rd- Thanksgiving Day
8am CrossFit
9am CrossFit
10am CrossFit
11am CrossFit

Open Gym 8am-12pm

Everything else cancelled

Friday November 24th
6am/7am CrossFit classes cancelled
8am CrossFit
9am Short Circuit
10am CrossFit
11am (extra class)
12pm CrossFit

Open Gym 8am-1pm

4:30pm/5:30pm CrossFit classes cancelled

Workout of the Day

Every 3:00 for 7 Sets Perform
50 Double Unders
3 Power Snatches

Notes
Each interval should take you no longer than 1:30 to complete.

Jump Rope
The 50 double unders should take you no more than 1:00 at most to complete. If you can’t perform 50 in this time frame, do AMRAP double or single unders to the 1:00 mark each round then transition to the power snatches.

Power Snatches
There are 21 total reps in this workout with significant time between sets. These should be performed as singles dropped from the top, if you can cycle them it’s too light. Each rep should be consistent and crisp.

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CrossFit Group Class Programming Template (WK3/6)

This could be you but you playin

New UpsideDown PM series starting on 11/29

Starting on 11/29 we’re launching a new 4 week handstand intensive that will meet on Wednesdays at 6:00pm. This is a great way to really lean into you handstand practice and work with coach Suzanne-Michelle for 4 weeks on progressions specific to yourself.

This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at CrossFit. Come advance your capabilities through this inversion work deep dive. students will be given tasks according to their level- ie experienced hand balancers are and new students are equally challenged and welcome. There is no age limit, no weight limit, and no prerequisites other than an open mind, patience, and the ability to touch the floor.

About the Instructor:
Suzanne-Michelle is a Pole Artist, Aerialist, Hand Balancer, and Coach. She attended Berklee College of Music as well as graduating various training programs including the American Academy of Personal Training in Boston, MA. Suzanne-Michelle (Suzy) is a certified pole instructor and trainer with over a decade of teaching experience in all areas. Students can expect individualized constructive criticism on form and flow and a passion for their personal growth. As an instructor, she strives to create an all inclusive, uber positive environment. She would also love to see all of your pet photos.

Register Here!

Workout of the Day

STRENGTH

Back Squat
Heavy 1 then, 80% AMRAP

Notes
In roughly 5 total sets, work up to a heavy single 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 METCON

10 Alternating Rounds of:
10/7 Cal Row
10 DB Thrusters

Notes
In this workout partners alternate complete rounds until each person has performed 5 rounds. The rows should be hard and the Thrusters should be unbroken. Reset the monitor to 0 at the transition of each round. This workout should be completed in about 10-12 minutes on average but faster is certainly possible. Get after it!

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CrossFit Group Class Programming Template (WK3/6)

Coach Jeremy and longtime CFSBK Michele B moving that weight on a Monday afternoon

Competition curious? Looking for something to do on a Friday night? Come join Coach Katie at 608 Degraw for HARPER HOUR! Whether you’re a well seasoned CrossFitter, interested in the idea of taking on your very first competition, or just looking to have a little FUN with friends, YOURE INVITED!

What: A 75 minute competition seminar for the well seasoned and/or aspiring CrossFit competitor! The first portion of the hour will be dedicated to fine tuning skills that may appear on the competition floor (gymnastics, strongman, barbell cycling etc). Strategy will be discussed on how to approach higher level mixed modal pieces, as well as team communication with synchronized movements. We will then execute what has been learned with a partner workout! Beers (or La Croixs) at a local watering hole to follow if you would like to socialize for longer!

Who: All skill levels are welcome. We just ask that you have enough group classes under your belt to ensure you are able to understand the basic CrossFit language with relative ease.
When: Friday Dec 1, 75 min seminar, from 5pm-6:15pm!
Price: $50 per person
Cap: 10 people

Register here!

Workout of the Day

8 Intervals of:

In 1:30 perform
3 Power Clean and Jerks
9 Kipping Pull-Ups
AMRAP Burpees

Rest 1:30

Notes
This interval should work out to about :45 to do the barbell work and pull-ups then roughly :45 for burpees.

Power Clean & Jerks
This should be three heavy singles that take you about :20-:30 to complete. If you can touch and go all three reps it’s way too light. Always priortize form but the intention here is strength and power. 185/155/135/95/..

Kipping Pull-Ups
These should be unbroken every round or at most in two quick sets. Adjust volume and difficulty to achieve that.
9/7/5 Reps Kipping
9/6 Strict or Banded
9 Ring Rows

Burpees
Aim for 8-15 Burpees per interval.

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CrossFit Group Class Programming Template (WK3/6)

Hankleton is sad that no one is going to pet him until the WOD is done 🙁

Holiday Schedule this week

Wednesday November 22nd- Thanksgiving Eve
6am CrossFit
7am CrossFit
8am CrossFit
9am Short Circuit
10am CrossFit
11am The Phoenix
12pm CrossFit

11am Upside Down Class

1:30pm D&D Cancelled

Open Gym- 6am-1pm

4:30-8:30pm CrossFit classes Cancelled

Thursday November 23rd- Thanksgiving Day
8am CrossFit
9am CrossFit
10am CrossFit
11am CrossFit

Open Gym 8am-12pm

Everything else cancelled

Friday November 24th
6am/7am CrossFit classes cancelled
8am CrossFit
9am Short Circuit
10am CrossFit
11am (extra class)
12pm CrossFit

Open Gym 8am-1pm

4:30pm/5:30pm CrossFit classes cancelled

Workout of the Day

FLOATER STRENGTH

Push Press
5-5-5-5-5

Back Squat
Heavy 3 then, 80% AMRAP

Deadlift
3-3-3-3-3

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 clean and jerks, kipping pull-ups and burpees.

METCON

EMOM x 4 Rounds of:
A: :30 Kettlebell Swings
B: :30 Shuttle Runs
C: :30 Handstand Hold

Notes
Each minute perform :30 of work followed by :30 of rest until you’ve gone through each exercise 4 times.

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CrossFit Group Class Programming Template (WK2/6)

Bittersweet news, Front Desk legends Aaron W and Gus H will no longer be behind the front desk as they have both other professional projects won’t allow them to continue as staffers. HOWEVER, don’t fret too much as they both will still remain members so give them a high five next time you see them!

Front Desk Staff Wanted!

That being said… we have some openings for the Front Desk if you’re interested. Peep the deets: