Workout of the Day

STRENGTH

Bench Press
Heavy 5 then, 90% AMRAP

Notes
In roughly 6 total sets, work up to a heavy 5 on the Bench Press, then take your highest successful 5 rep weight, drop to 90% and perform 1 AMRAP set. The AMRAP should leave you with 0-2 reps in reserve.

Coaching Focus: Today we’ll discuss spotting technique and etiquette

METCON

5 Rounds for time of:
10 Bent Over DB Rows
12 DB Walking Lunges
270m Run

Notes
Use the same Dumbbells or Kettlebells for the rows and lunges. They should both be steady and unbroken, if you want to push, push on the run.
+/50s/35s/20s

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CrossFit Group Class Programming Template (WK1/8)

Mythic Strength with Cara Claymore!

We’re so excited to introduce a special guest coach Cara Claymore and her Mythic Strength class which she’ll be running for all Sunday classes this cycle!

Mythic Strength is a strongman and old school lifting inspired strength performance class for conjuring muscle, amplifying power and moving well. Carry, drag & hoist odd objects, move heavy loads dynamically, and learn fun new skills. Lift like a legend. Get mythically strong.

Bio
Cara Claymore is a strength coach, personal cultivation strategist, and filmmaker/artist whose work focuses on the cultivation of the individual through meaningful challenge.

A battle with depression in her early 20s lead her to lifting and discovering the sport of strongman.

With 29 strength competitions behind her, ranging from strongman, weightlifting, and highland games, Cara has racked up thousands of hours training, coaching, competing and learning.

She competed and placed at the national level in strongman (2018, 2020), and has trained and competed with elite strongman athletes and coaches over the last decade.

She worked as a personal trainer & strength coach from 2014 to 2021, took a hiatus to direct her first feature film, then re-entered coaching in 2023.

Workout of the Day

STRENGTH

Work up to a challenging single on the following complex:
1 High Hang Muscle Snatches
+
2 High Hang Power Snatch

Notes
Go light on weight and use it more as a technique and position day than anything else.

Coaching Focus: Aggressive extension at the end of the 2nd pull.

ASSISTANCE

Every 2:00 x 8 Sets 
3-6 Strict Chin-Ups
6 Total Alternating DB Snatches
AMRAP Tuck-Ups to 1:30 mark

Notes
Your chin-ups and Snatches should take you around :40. If you’re finishing way below that consider adding reps onto your chin-ups.

Chin-Ups
Most of your sets should be unbroken but challenging. In the later sets it should take you no more than two quick sets to get your reps in.
3-6+ Strict
3 Jumping Negatives
3-6 Banded

Snatches
These should be heavier than you typically DB Snatch

Tuck-Ups
You’ll have somewhere around :30-:40 per round so move steady, they’ll add up.

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CrossFit Group Class Programming Template (WK1/8)

Laure Cephus takes the top spot in the women’s division

Matias Friz takes the top spot in the men’s division

Final CrossFit Open Leaderboards

Here is where you can find the official CFSBK leaderboard for the 2024 CrossFit Open. This is the leaderboard that ranks all our members based on different divisions using their worldwide Open rankings. This is the one associated with our gym that we’re using as the final rankings. Congrats to everyone who put up three score for the 2024 Open on an amazing season. We had an incredible turn out this year with 161 CFSBKers registering! This was our gym’s 14th CrossFit Open and it did not disappoint. Incredible performance, RAD Friday Night Light events all three weeks with incredible community spirit.

Top 5 Rx’d CFSBK Women
1. LAURA CEPHUS
2. WHITNEY HUBBARD
3. STEPHANIE ARABAGIAN
4. ASHLEY MACHA
5. TONI SMITH

Top 5 Rx’d CFSBK Men
1. MATIAS FRIZ
2. CHIMENE OKERE
3. JEFF HOROWITZ
4. DAN CALANCA
5. BRETT FERGUSON

The leaderboards we had been posting the last two weeks only rank CFSBK member’s performances relative to each other. If you’d like to check those out, click here to see the last time we posted them.

Workout of the Day

STRENGTH

Back Squat
Heavy 5 then, 90% AMRAP

Notes
In roughly 6-7 total sets, work up to a heavy 5 on the Back Squat, then take your highest successful 5 rep weight, drop to 90% and perform 1 AMRAP set. The AMRAP should leave you with 1-3 reps in reserve.

If you’re sore from 24.3, just go lighter on the squats and don’t worry about the AMRAP.

Coaching Focus: Pacing between reps as your bar speed slows down.

METCON

EMOM 10:00
6 DB or KB Deadlifts
6-12 Push-Ups
AMRAP Single Unders or cross overs to end of minute

Notes
Each minute perform all three movements. The Deadlifts and Push-ups should take you :25-:35 seconds. At the :55 mark start your transition back to the deadlifts.

Push-Ups: If you can do 6 from the floor that would be preferable to a higher rep range elevated. Elevated push-ups should allow you to still get 6-12 reps every round. You can also perform switch push-ups where you do the lowering portion on your toes and the ascent on your knees.

Deadlifts: Use DBs or KBs. For DBs only the front head needs to touch the floor. Go heavy on these.
70s/50s/30lbs (per arm)

Jump Rope: This should be an active recovery, you may struggle to make it back in time for very many as the workout progresses.

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CrossFit Group Class Programming Template (WK1/8)

Matt and Harry filling out their Open score card. Don’t forget to submit your 24.3 scores to games.crossfit.com by tonight at 8pm!!! Put David Osorio or Brett Ferguson as your judge if you don’t remember their name!

Our next 8 weeks of CrossFit Programming

This 8 week cycle takes us from Monday 3/18 to Sunday 5/12. Coach David will be taking the reins on this with help from Coach Whitney. We will work hard. We will develop fitness. We will have fun. We also have a special treat on Sundays with guest coach Cara Claymore. Learn more about Cara later this week.

Monday: Back Squats + additional training
Tuesday: Snatch Progression + additional training
Wednesday: Bench Press then Single Leg Strength / Upper body Pulling workout
Thursday: Gymnastics Skill & Strength + Monostructural bias training
Friday: Floater strength + additional training
Saturday: Varied workouts
Sunday: MYTHIC STRENGTH

Monday Back Squats & Wednesday Bench Press Progression:
Wk1: Heavy 5 then, 90% AMRAP
Wk2: Heavy 3 then, 85% AMRAP
Wk3: Heavy 1 then, 80% AMRAP
Wk4: Heavy 5 then, 90% AMRAP
Wk5: Heavy 3 then, 85% AMRAP
Wk6: Heavy 1 then, 80% AMRAP
Wk7: Focus lift in WOD
Wk8: Focus lift in WOD

Tuesday’s Snatches
There will be an 8 week Snatch progression starting with technique development complexes and finishing with heavy singles and triples.

Thursdays skill and metcon
We will rotate a focus on either Kipping pull-ups, kipping toes to bars or handstands each week. Opportunies to develop both strength and skill will be the focus.

A monostructural bias means that you’ll see Running, Biking, Jumping Rope and Rowing as central components of the conditioning.

Friday Floater
Floater strength! Choose from a few options for your barbell training to round out your week before we get after some additional training.

Saturdays
Work hard. Have fun.

Sundays MYTHIC STRENGTH
Level up in 8 weeks with guest coach strongwoman Cara Claymore.
Mythic Strength is a strongman and old school lifting inspired strength performance class for conjuring muscle, amplifying power and moving well. Carry, drag & hoist odd objects, move heavy loads dynamically, and learn fun new skills. Lift like a legend. Get mythically strong.

Workout of the Day

METCON

For Time:
Run 800 m
Rest 1:1
Run 400 m
Rest 1:1
Run 200 m

Notes
Intended Time Domains for the Run
4:00-2:00-1:00

Bike/Row subs can use these timeframes:
Row: 1000m/500m/250m
Bike: 50/40 cals / 35/28 cals / 15/12 cals

Gymnastics/Bodybuilding

3-4 Rounds for Quality
30 sec Hanging L-Sit
10-15 Bent Over Reverse Flyes
10-15 DB Hammer Curls
10-20 Bench Dips

Notes
For the Hanging L-sit, you may scale to a tuck hang or single leg tuck hang (15 seconds per side). Work with a slower-down and faster-up tempo on the flyes and hammer curls to stay on tension throughout the motion. With the bench dips, focus on shoulder positioning and not letting the shoulders round forward at the start.

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CrossFit Group Class Programming Template (WK3/3)

Sunny with a little DO cosplay while demolishing 24.3

Workout of the Day

CrossFit Open Workout 24.3

All for time:

5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Time cap: 15 minutes
♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

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CrossFit Group Class Programming Template (WK3/3)

Staff dressed up for our final theme week of the Open, “David” 😂 Wear black today!

24.3 is here!!

This is the final workout in the 2024 CrossFit Open! If you’re registered for the Open, make sure to read the full description, standards and scaling options.