Workout of the Day

At 0:00
12 Bench Presses
12/8 Box Jump Overs
AMRAP Row Cals until the 2:00 mark

At 4:00
12 Bench Presses
12/8 Box Jump Overs
AMRAP Row Cals until the 6:00 mark

At 8:00
12 Bench Presses
12/8 Box Jump Overs
AMRAP Row Cals until the 10:00 mark

At 12:00
12 Bench Presses
12/8 Box Jump Overs
AMRAP Row Cals until the 14:00 mark

At 16:00
12 Bench Presses
12/8 Box Jump Overs
AMRAP Row Cals until the 18:00 mark

Notes
The first few bench press sets should be challenging but unbroken, later rounds may need to be partitioned into 2-3 mini sets. Always rack the bar 2 reps before percieved failure. The Bench Presses and Box Jumps should take you around :45-1:20 each round. Row hard today.
Try to go heavier than week 2 on your Bench Presses if you were here.

CrossFit Group Class Programming Template (WK4/8)

Cardio and a live performance for Liz with Moonpie on the hoop.

How to find your grip on the Bench Press

Workout of the Day

STRENGTH

E2MOM x 6 Sets
3 Touch & Go Power Cleans

Notes
Today’s workout can act like medium heavy technique work on touch and go reps or working up to a heavy triple. Focus on smooth and consistent transitions between the three reps.

METCON

Sweet 16 Floater AMRAP

16:00 AMRAP:
Run 400m or Bike 16 cals
16 Kettlebell Swings
Floater Exercise

Floater Options:
A: 16/12 Kipping or 8/5 Strict Pull-Ups
B: 16/12 Push-Ups
C: 16 Total Alternating No Push-Up Renegade Rows

Notes
Today is our 16th Anniversary! For today’s metcon, choose a third option that rounds out your prior and upcoming training days. Start steady and try to increase your pace each round.

Tomorrow we have Bench Press, Rowing and Double Unders

CrossFit Group Class Programming Template (WK4/8)

Today is CFSBK’s Sweet 16!! Last year we partied it up for our quinceañera so we’re taking it easy this year. Regardless, 16 years is a huge accomplishment for any small business and we’re so grateful to the thousands of people who have come through our doors (or playground gate) and kept this thing going for so long. There are a million small reasons why we’ve hit this milestone but one of the most important elements in our success is the collective kindness of our staff and community. CFSBK has always been a place where we strive to accept people for who they are and then challenge them to get better. Acceptance and challenge are incredibly powerful levers in anyone’s life and we’ve seen it profoundly impact the people who gave us a shot and stuck with us for some period of time. Like so many other things in life, you get what out of this place and community what you put into it. Over the years countless people have transformed themselves inside and out, made lifelong friends, and quite a few families have their origins meeting at 597 Degraw street. It’s been an incredible privilege to serve you all and be such an important part of so many people’s lives. Happy sweet 16 to all of us and here’s to 16 more!

Workout of the Day

STRENGTH

3 Second Pause Back Squat
3-3-3-3-3

Notes
Work up through a few warm-up then 5 progressive work sets of a 3 second pause squat. The focus today is on your depth, balance and positional integrity at the bottom of the squat. Folks who struggle with depth or position should focus on today feeling like loaded technique work. If you feel great at the bottom, go heavy but dont initiate a rep you’re not sure you’ll stand up from.

ASSISTANCE

3 Rounds for Quality of:
10 Strict Handstand Push-Ups
20 Kipping Pull-Ups
30 Tuck-Ups

Notes
Your goal today is to perform these sets unbroken or in as few sets as possible. Use the lack of clock to slow down your transitions and initiate the movement when you feel as ready as you’re going to get. That being said, try to complete each round in 5 minutes or less.

HSPU Options:
+ 10 Deficit Strict
10 Strict
10 Kipping or 1-2 abmats
10 Box Piked
10-15 DB Press

KPU Options:
+ 10 Bar or Ring Muscle-Ups
15-20 Kipping Pull-Ups
10 Strict or Banded
20 Ring Rows

CrossFit Group Class Programming Template (WK4/8)

When you recheck the whiteboard to see how many rounds the workout has

Fight Gone Bad team names so far 🤣

Here are some of the FGB names that have been submitted! Captains you have until end of day to get your team name in! Get those creative and decisive juices flowing!

Barbell Barbies and Kipping Kens
Heavy Metal Lifters
T-Rx Dinosores
Barbellheimer
I think you should lift
Deadlift Divas

Workout of the Day

FLOATER STRENGTH

3 Sec Pause Back Squat
3-3-3-3-3

4″ FFE alternating Barbell Reverse Lunges
4x 12 total alternating

Shoulder Press
12-12-12-12

Power Snatch or Deadlift
2-2-2-2-2

Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week. Tomorrow we have pause back squats and pull-ups.

METCON

On a Concept2 rower:

Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible

Notes
Try to keep your stroke rating above 36 and don’t fall off the seat! These should be true sprints.
The first interval should take you about :10-20 seconds at full tilt. All your intervals today should be sub 1:00.
You’ll have some time before we start to figure out what your first interval should be. Just add :05 to the start time until you find the right progression for you.

ex:
Option B: 1:30/1:35/1:40/1:35/1:30
Option C: 1:35/1:40/1:45/1:40/1:45
Option D: 1:40/1:45/1:40/1:45/1:50
Option E: 1:45/1:40/1:45/1:50/1:55
…

Most folks should attempt to start below a 2:00 split.

CrossFit Group Class Programming Template (WK3/8)

Scenes from Fight Gone Bad 2009!

Workout Tips for Today’s Metcon

Workout of the Day

STRENGTH

E2MOM x 6 sets
2 Power Snatches

Notes
Work up through two power snatches every other minute for 6 progressive sets. Drop the bar between reps and take your time setting up rep 2. Focus on your start position and speed under the bar.

METCON

10:00 CrossFit Open Workout 17.1

AMRAP 10:00
10 Dumbbell Snatches 50/35/20lbs
15 Burpee Box Jump Overs 24/20″
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs

Notes
17.1 typically has a 20 minute cap which most people will come close to or hit, so don’t expect to finish this workout unless you happen to be one of the fittest people on the planet. Get as far as you can in 10:00 and see where you land!

World records on this workout are:
Men’s Division: Scott Cottrill 9:57
Women’s Division: Sara Armanius 9:46

CrossFit Group Class Programming Template (WK3/8)

Chris lifting all the weights

PARTY AT CFSBK TONIGHT!

Hey Everyone! Coach K HarpZ here. For those who don’t know, I’ll be getting married in late October to the very tall & handsome Open Gym ginger of 608, Danny Calanca! We are inviting YOU to come celebrate our wedding early with us!