CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)

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Today’s Programming

STRENGTH

Front Squat
3-3-3

Notes:
Keep 1-2 reps in reserve.

METCON

EMOM 15:00
A: 1:00 Max Double Unders
B: 10 Thrusters
C: 10 Ring Rows

Notes:
JR: DU/ DU Practice / Alt 2 / Singles
THR: User choice if you’d prefer to use barbells or Dumbbells. Each set should be unbroken and uncomfortable.
RR: Adjust your body angle to make these unbroken and challenging. Don’t use momentum on the way up or down. If you were not here yesterday and would prefer to do 5-8 strict Chin-ups you can swap it in.

CrossFit Group Class Programming Template (New this week!)

CFSBK @ Home

Fit55 @ Home

Front Desk OG JB during yesterdays clean complex

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[4k, 60 fps] A Trip Through New York City in 1911

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm

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Today’s Programming

Workout of the Day

STRENGTH

Work up to a heavy set of the following complex:

3 Hang Power Cleans
3 Push Press or Jerks

Notes:
Bias push presses and only jerk a rep if you think you need to.

CONDITIONING

AMRAP 12:00
4 Strict Chin-Ups
8 Deadlifts
12 Burpees

Notes
SCU: 4 Strict / 4 banded / 6 self assisted
DL: Touch and go unbroken sets. Medium heavy (225/185/155/135/115/95..) Will likely be heavier than your clean complex.
BRP: If you came yesterday consider doing no push-up burpees if you’re sore from benching.

CrossFit Group Class Programming Template

CFSBK @ Home

Harim on the erg with great posture

Next Programming Template

12.14.20-1.24.21

This training cycle will follow a 7 day split in similar vein to the prior cycle. Below are some of the strength biases we’ll have on given days, however the intention is to make every day at the gym a well rounded workout. There will also be a ring skill bias this cycle with supports, dips, inversions and some other variants programmed in.

Monday
Power Clean & Jerk
Vertical Pull

(Clean and Jerks, strict and kipping pull-ups)

Tuesday
Barbell Squat
Horizontal Pull

(Back or Front Squats, Bent over rows/ring rows/pendlay rows)

Wednesday
Horizontal Push
Single Leg Strength

(DB or BB Bench at varying angles, Lunge/step-up variants)

Thursday
Deadlifts
Dips/Triceps

Deadlifts, both conventional and touch and go, Ring Dips/Bench Dips/Triceps assistance work)

Friday
Cleans
Horizontal Pull

(cleans variants, no jerks, Bent over rows/ring rows/pendlay rows)

Saturday
Squats (Varied)
Vertical Pull

(Varied Squat movements barbell/wallball/goblet/single leg, strict or kipping pull-ups)

Sunday
Horizontal Push

(DB or BB Bench at varying angles)

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Help Your Local Gym Survive the Pandemic

CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am

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Workout of the Day

30:00 for Quality and load
Row 1:30
10e SL DB RDLs
10-15 DB Bench Press
10-15 DB Bent Over Rows

Notes:
Move at a steady pace for 30:00
Try to use the Same DBs for all three movements. The Bent over Rows are two arms at a time.

CrossFit Group Class Programming Template

Coach Whitney with a lil Barbell Complex

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Building Emotional Safety Nets for Men NYT

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am

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Today’s Programming

Workout of the Day

STRENGTH

EMOM 12:00
1 Pause Front Squat

Notes
Try to make incremental weight jumps most or all sets.

METCON

“The Dumbbell Bear”

EMOM 15:00
5-7 DB Deadlifts
5-7 DB Hang Power Cleans
5-7 DB Thrusters

Notes
Perform the same rep scheme for all three movements. Each round should be done in :45 or less. If you begin to fall behind decrease the reps.
If you fall behind the clock and are taking over 1:00 to complete your reps, the workout becomes a traditional AMRAP… unless you can catch back up!

CrossFit Group Class Programming Template

CFSBK @ Home

Jessica L with a telltale sign of a CrossFitter. A right of passage no one wants. Be careful box jumping!

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)

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Today’s Programming

Workout of the Day

STRENGTH

Shoulder Press
3-3-1-1-1

Notes:
Work up to a heavy triple then a few heavy singles on your shoulder press. Perform each rep from a dead start.

AMRAP 16:00
8 SA OH DB Rev Lunge (R)
8 Box Jump Overs
8 SA OH DB Rev Lunge (L)
16 KB Swings

Notes
Lunges if the DB is being held overhead with the right arm, the right leg will take 8 steps backward.
KB swings should be heavy and unbroken

CrossFit Group Class Programming Template

CFSBK @ Home

Fit55 @ Home

Coach Victoria all smiles on a Sunday 🙂

Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm

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Workout of the Day

STRENGTH

Hang Power Clean
1-1-1

Notes:
Work up to a heavy but technically sound single on the power clean.

METCON

AMRAP 15:00
3 Power Cleans
6 Strict Pull-Ups
9 Burpees

Notes
PC: Drop the weight a bit from your heavy single. If you were able to go heavy on the strength segment you might load to around 75% for the power cleans in the metcon. It should be a weight you can do paced singles on.
Pull-Up: 6 Strict / 4 Strict / 6 Banded / 6 Self Assisted

CrossFit Group Class Programming Template

Devi A rocking an old school CFSBK tank. Devi has been a member since 2012 and we love her!

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A Referee Pursues Her Calling in the Men’s Game NYT

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6p

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Today’s Programming:

Workout of the Day

STRENGTH

E2MOM 16:00
3 Deadlifts

Notes:
Pull three deadlifts every other minute for 8 sets. No touch and go reps.

ASSISTANCE

16:00 for Quality and Load
1:00 Bike
10 Ring Rows
10 Barbell Shrugs

Notes:
Bike: Should feel like a 75% effort to keep your heart rate up but not wreck you.
Shrugs: Start the shrugs at your first Deadlift warm-up weight (or above if you’re familiar with shrug weights for you) and work up as appropriate.
Ring Rows: Hold the top and bottom of each ring row for a 1 beat and avoid momentum. Feel free to play with the grip angle on these today.

CrossFit Group Class Programming Template

CFSBK @ Home

Welcome back Mikey!!!

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3 Ways Type 1 Diabetes Changed My Life – For the Better Reebok

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)

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Today’s Programming

STRENGTH

Wide Grip Pause Bench Press
3×8-12 reps

Notes
Assume a Grip about a hand width wider than your typical bench press grip. Pause for a 1 beat at the bottom of each rep. Leave 2-3 reps in reserve each set.

METCON

16:00 AMRAP
12 Weighted Step-Ups
12 Tuck-Ups
12 Ring Push-Ups

Notes
Use two heavy Dumbbells or Kettlebells for the step-ups and choose a box height such that your hip crease is just below your knee when the foot is on top of the box.
Push-Ups: By in for ring push-ups should be the ability to do around 15-20+ unbroken strict push-ups. Ring / Standard / Incline or Banded

CrossFit Group Class Programming Template

CFSBK @ Home

Fit55 @ Home

Who says our CFSBK @ Home classes are just for sapiens? Whiskey (Jody P’s pup) getting a good look at the movement demo

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Jolene (Bardcore | Medieval Style) Hildegard von Blingin’

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm

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Today’s Programming

Workout of the Day

STRENGTH

Back Squat
1-1-1
80% Rep out

Notes:
Work up to a heavy but submax single. We are not spotting today so try to keep 1 rep in reserve on these single attempts.
For the rep out, aim to get 5-8+ reps.
If you havent done many of the squat workouts leading up to this single, perform 5-5-5-5 instead.

METCON

7:00 AMRAP
49 Double Unders
14ea Singe Arm DB Push Press

Rest 2:00

7:00 AMRAP
49 Double Unders
7ea Single Arm DB Thrusters

Notes:
JR: The JR shouldn’t take more than around a minute to complete. 49 DU / 30 DU / 50 alt 2 / 75 SU (movement sub: 20 anchored sit-ups)
DB: Try to go heavy on the DB. For the PP You can break the 12e into 7R, 7L, 7R, 7L if you’d like.

CrossFit Group Class Programming Template

CFSBK @ Home

Bask in the glory of Alona’s Kettlebell Swing

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And Play Like a Girl She Did
Vanderbilt’s Sarah Fuller is the first woman to play Power 5 football. She’s been a long time coming. NYT

CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am

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Workout of the Day

STRENGTH

EMOM 15:00
A: 8 Touch and Go Deadlifts
B: 5 Chin-Ups
C: Rest

Notes:
Deadlifts should be unbroken with progressive or consistent loading.
If 5 Chin-Ups are easy for you add some external load. Regardless, its okay if you have to do it as 3/2 or broken up otherwise within the minute. Otherwise perform 5 banded or 8 self assisted to scale down.

METCON

EMOM 16:00
A: 15 Kettlebell Swings
B: 10-15 Burpees

Notes:
Choose a medium heavy weight on the Kettlebell that will allow you to go unbroken.
Burpees should be done in under :45

CrossFit Group Class Programming Template

Steven taking the 40lb DB for a ride

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How Effective Are Temperature Checks for COVID-19? The Atlantic