Workout of the Day

STRENGTH

Back Squat
5-4-3-5

Notes:
This is the same rep scheme as Week 4. Refer back to your notes to guide loading today. If you hit this exposure the first time around, aim for all or most of the sets to be heavier. Last week of the cycle… get after it!

PARTNER METCON

AMRAP 9:00
12 Box Jumps
4 Power Clean and Push Jerk

Notes:
The barbell loading should be on the heavy side of medium today, maybe 70-80% of a 1 rep max, depending on your experience and proficiency with the lift. The intent is that each rep is executed as a single clean & jerk, bailing from the top and resetting on the floor for each lift.

Make sure to fully extend the knees and hips at the top of every box jump. Don’t rush just because you’re trying to impress your buddy today.

Box Scaling:
24/20/26″

Barbell Scaling:
+/185/125/95/-

CrossFit Group Class Programming Template (WK8/8)

This is you versus you, in the best possible way.

CrossFit Legend Annie Sakamoto vs. the Echo Bike

Workout of the Day

ASSISTANCE

15 Min for Quality and Load
100′ Sled Push
12-16 alternating KB Gorilla Rows (6-8 ea)
16 alternating Med Ball Rotational Slams (8ea)

Notes:
Aim to get through 4-5 rounds of work, starting with light loads and going progressively heavier. Use a light ball for the slams (6-12#) and focus on core-to-extremity power — try to break the floor on every rep!

FLOATER STRENGTH

A. Back Squat
5-4-3-5

Notes:
This is tomorrow’s rep scheme, and the same rep as Week 4. Refer back to your notes to guide loading today. If you hit this exposure the first time around, aim for all or most of the sets to be heavier!

B. Deadlift
Heavy 3, then AMRAP @ 85%

Notes:
This is the same prescription from Week 1. If you were here, you may try to hit a slightly heavier triple and/or more reps on your drop set. *The heavy triple should be executed as three dead stop reps, resetting on the floor for each lift. The AMRAP set can be touch and go, and athletes should leave about 2 reps in reserve.

C. Strength Superset 
C1. Back Rack Reverse Lunge, 4 x 6-8 ea 
C2. Single Arm Tall Kneeling DB Press, 4 x 8-12 ea

Notes:
The lunges will come out of the rack and are not alternating. You may re-rack the bar and rest between sides if needed.

D. Snatch
3-3-3-3

Notes:
In all cases, these are not intended to be touch and go reps. Reset on the floor for each lift. Beginner athletes may choose a more foundational variation of the movement. For example: 3 Hang Power Snatch + 3 Overhead Squat to a depth you can control well. Intermediate athletes should work at moderate weights and aim for speed, power, and accuracy improvements. Advanced athletes may choose to work up to a heavy triple.

CrossFit Group Class Programming Template (WK7/8)

Coach Cody’s Open Prep camp was a huge success!! Thanks to all who attended and coach Cody for offering to put on this free event!

Recommended Reading

“WHAT IS THE CROSSFIT OPEN, AND WHY SHOULD I SIGN UP?”

Workout of the Day

PARTNER METCON

3 Rounds (36 minutes) for Max Calories:
1:00 Bike
1:00 Row
2:00 Bike
2:00 Row
3:00 Bike
3:00 Row

Notes:
In this workout, you will share two machines with another athlete. Partner A will start on the bike, Partner B will start on the row. Both athletes will work for 1 min, and then switch machines. Again, each works for 1 min. Once athletes are back at the first machine, they will complete a 2 minute interval. Continue trading back and forth as such.

When you finish the first round, start again with 1:00 intervals. This is done on a running clock, so whatever transition time you take will simply mean less time to work during that particular interval.

Each round is 12 minutes, so the entire workout is 36 minutes.

The team’s score is the total number of bike and row calories at the end of the workout. (Do not reset, touch, or adjust your monitor at any point.)

Use the simplicity of today’s workout to tune in to two elements of your fitness/performance:
1. Breathing — If you tend to automatically huff and puff through your chest or gulp for air during your workouts, use today as an opportunity to practice breathing into the belly and ribs, as well as maintaining a steady cadence with your breath. For example, exhaling during your erg stroke, inhaling on the recovery, or inhaling for 4 pedals, exhaling for 4 pedals on the bike. Inhaling through your nose can help with pacing your breath.
2. Mindset — What will help you push through discomfort today? Do you like to stay tuned in to your progress on the machine, or is it better to close your eyes and just focus on your effort? When things get uncomfortable, what does your inner voice say? If it’s spewing negativity, maybe just for today, try turning down the volume on that and stay present to what you’re capable of.

CrossFit Group Class Programming Template (WK7/8)

Competition challenges us and changes us

Open Prep camp today with Coach Cody

26 CFSBKers are going to camp today under the tutelage of coach Cody Mooney for our first ever Open Prep camp. We can’t wait to see what folks take away from this incredible opportunity. There are still 4 slots left for this free event, you just need to be signed up for the Open!

learn more and register here

Workout of the Day

For Time:
3 Rounds
6 Chest to Bar Pull-Ups
6 (Squat) Snatches 
3 Rounds
7 Chest to Bar Pull-Ups
5 (Squat) Snatches 
3 Rounds
8 Chest to Bar Pull-Ups
4 (Squat) Snatches 

*12 Minute Time Cap

Notes:
This workout is based on Open WOD 17.3, which used a gated time-cap system. The intent for today is that you work with a pull-up variation and barbell loading that will allow you to get through most or all of the work in 12 minutes. Scale accordingly to your fitness and experience level.

Weights for the Open WOD were as follows:

RX’d Women: 65/95/135#
RX’d Men: 95/135/185#

Scaled Women: 35/65/75#
Scaled Men: 45/75/95#

The first 3 rounds are light — a weight you could cycle for multiple reps if desired.
The second 3 rounds are moderate — a weight you can comfortably do as singles, without being unsure of if you’ll make the lift under fatigue.
The third 3 rounds are heavy. This is an opportunity to challenge yourself and push to the edge of your comfort zone.

Pull Up Scaling:
A. Kipping CTB Pull-Ups — make physical contact with the bar somewhere below the collarbone
B. Kipping Pull-Ups — focus on “peak pull” today, getting as high as possible on each rep
C. Strict CTB or Chin Over Bar Pull Ups (half volume for each section, so 3-4 reps/round)
D. Athlete’s Choice: Band Assisted OR Jumping Pull Ups

CrossFit Group Class Programming Template (WK7/8)

HWPO

Fraser vs. Panchik vs. Sager — Open Announcement 17.3

Check out the original version of today’s workout from three of the best to ever do it. Video begins at the workout start.

Workout of the Day

CrossFit Group Class Programming Template (WK7/8)

La femme Nikita crushing some thrusters!

Only 6 slots left for Coach Cody’s Open Prep Camp

Join CrossFit Games athlete and CFSBK Coach Cody Mooney @codyjmooney for a half day camp designed to refresh and learn efficient movement patterns for commonly used movements in the Open. We will do this in a fun, partner workout format, allowing everyone to work on their version of the movement and then apply what we discussed in a workout. Fit for all levels!

This is a FREE event however registrants MUST be active CFSBK members AND registered for the 2024 CrossFit Open.

Register for camp here!

Day breakdown

1:30 – 3:15

•  Workout 1 (workout plus lift) movement breakdowns and practice.
• Workout 1 completion.
• Workout 1 debrief.

3:15 – 3:45 

• Snack break and QA on any questions around movements or Open

4-5:30

• Workout 2 (skill workout/gymnastics) movement breakdowns and practice.
• Workout 2 completion.
• Workout 2 debrief and any other questions.

About Coach Cody

Workout of the Day

STRENGTH

Deadlift
Heavy 3, then AMRAP @ 85%

Notes:
This is the same prescription from Week 1. If you were here, you may try to hit a slightly heavier triple and/or more reps on your drop set. *The heavy triple should be executed as three dead stop reps, resetting on the floor for each lift. The AMRAP set can be touch and go, and athletes should leave about 2 reps in reserve.

PARTNER METCON

AMRAP 16:00
12 alt/6ea Renegade Row
200′ Shuttle Run
100′ Sandbag Carry

Notes:
Partners will alternate full rounds of work.

Renegade row does not have a push up in it. Choose a heavy DB load that you can still keep good plank form with. 25% of your bodyweight in each hand would be a good challenge!

200′ Shuttle Run = 8 x 25 ft segment. On each rep, both feet and one hand touch down behind the dot designating your 25′ segment.

100′ Sandbag Carry = 4 x 25 ft segment. Choose a HEAVY load.

CrossFit Group Class Programming Template (WK7/8)

Fun fact, planks are harder when Joey is just staring at you the whole time, just ask Jessica!

81 CFSBKers re IN THE OPEN

Over 80 of your fellow CFSBKers have signed up for the 2024 CrossFit Open! ROLL CALL!!!!!

COLE FRANCUM
STEPHANIE ARABAGIAN
GARRICK MEYERS
OMAR FRANCIS
ASHIMA CHITRE
DAVID OSORIO
YANA KUZMINA
KELLAM TOUGIAS
JACINTO BONILLA
CIDNEY FALK
JON SCHWARTZ
SHAWN CAMPBELL
GERRY MULLANY
CHIMENE OKERE
SHERYL COHEN
JEFF HOROWITZ
CAROLANNE FRIED
BRETT FERGUSON
RAYON FORDE
HUNG QUACH
MELODIE MAIR
JOSEPH SINCHAK
MARIA HEINEGG
CARLOS GOMEZ
JENNIFER WUOTINEN
LEE PEDINOFF
ASHLEY MONAGHAN
KEITH WALTER
JACKIE WONG
WENDY FENG
CATHY KOLCUN
OLENA KNYZHNYK
DAN CONROY
LEE SAVAGE
DANNY NIEVES-KIM
RACHEL HSIUNG
DAVE WEBER
JOSHUA GALLAGHER
CHARLES SMITH
JOHN-LUKE VENABLES
MICHAEL LIBEN
LAURA BERK
TANNER BEAL
JILL CYSNER
LISA WARNER
MEGHAN CAHILL
CHRISTINA LABRIE
ANNA TURNER
SARAH EVANS
CALEB CLARDY
TRISTAN BEL
ASHLEY MACHA
REBECCA STRONGER
JENNIE KIXMILLER
NORA RITCHIE
AZAM POULATOV
CALEB CRAIN
TESS WILLIAMS
PAUL BENNETT
PIERRE DAVIDOFF
SEAN SULLIVAN
ROBERT LARSON
DAISY TITUS
GRACE MURPHY
JUSTIN BROOMFIELD
LISA DOWDA
NICOLE PUTNAM
ELIZABETH FINE
BOB BARNSHAW
TIM STECKLER
ELAD SHAPIRA
ERIN FRIESEN
SARAH TANNER
SOPHIA VAN DOREN
PAUL GLENN
TRISHA BUCKLEY
LAURA CEPHUS
BO BISHOP
YU TIAN
SAMMUEL AULD
MATTHEW CLARKSON

Workout of the Day

FLOATER STRENGTH

A. Back Squat
6-5-4-6

Notes:
This is the same rep scheme as Week 3. Refer back to your notes to guide loading today. If you hit this exposure the first time around, aim for all or most of the sets to be heavier!

B. Deadlift
Heavy 3, then AMRAP @ 85%

Notes:
This is the same prescription from Week 1. If you were here, you may try to hit a slightly heavier triple and/or more reps on your drop set. *The heavy triple should be executed as three dead stop reps, resetting on the floor for each lift. The AMRAP set can be touch and go, and athletes should leave about 2 reps in reserve.

C. Strength Superset 
C1. Back Rack Reverse Lunge, 4 x 6-8 ea 
C2. Single Arm Tall Kneeling DB Press, 4 x 8-12 ea

Notes:
The lunges will come out of the rack and are not alternating. You may re-rack the bar and rest between sides if needed.

D. Hang Power Clean
3-3-3-3

Notes:
We will not see this lift in this week’s program, so if you’re coming every day, work on your technique today! The bar may be taken from anywhere above the knee. Beginner and intermediate lifters should work at loads that allow them to practice powerful leg/hip drive, fast elbows and a smooth racking of the barbell on the shoulders, and resetting their hook grip for each lift. Advanced lifters may choose to work up to a heavy triple.

METCON

For Time
800m Row, then
3 rounds of:
25 Wall Ball Shots
15 V-Ups

Notes:
This workout starts with an 800m row as a “buy in.” Once the athlete completes that distance, they’ll move to the wall and complete 4 rounds of wall ball shots and v-ups. Score is one total time to complete all of the work. Choose a wall ball weight and height that you can consistently hit full squat depth and the mass of the ball just above the target line on the wall.

V-Up Scaling:
A. 10-12 V-Ups
B. 5 V-Ups + 10 Tuck Ups

General Scaling
Beginner athletes may choose a total volume scale, for example:
600m Row, into 3 rounds: 18 Wall Ball Shots + 12 V-Ups/Tuck Ups

CrossFit Group Class Programming Template (WK7/8)

Do hard things. Get more resilient. Get humbled. Rinse and repeat.

The V-Up

Workout of the Day

STRENGTH

Back Squat
6-5-4-6

Notes:
This is the same rep scheme as Week 3. Refer back to your notes to guide loading today. If you hit this exposure the first time around, aim for all or most of the sets to be heavier!

METCON

AMRAP 4 MIN
Bike for Max Calories

Rest 4 Min

AMRAP 4 MIN
15 DB Bench Press
20 KB Swings

Notes:
Equal work to rest ratio here today, and a relatively short time frame, so bring it. Unless you are brand new to CrossFit or are recovering from injury/illness, today is not the day to finish the workout and write in your notes, “I could’ve done a little more” or “I probably should’ve gone heavier.”

For the DB’s, choose a weight that will be challenging for you to do 15 reps unbroken. Similarly, choose a heavy KB that you will keep unbroken. If you always go for one particular weight, try the next heavier bell today. Cuz what do you have to lose, really!?!?

CrossFit Group Class Programming Template (WK7/8)

Welcome new Foundations grads Kesa, Erhan and Theodore!

The Simple Life at CrossFit Makai’s Incredible Gym Experience!

The beauty of the CrossFit affiliate model is that because we’re not franchises, every gym is free to express their version and vision what an affiliate is. We are all however united in our mission to serve our communities and provide health and happiness. We always recommend you drop into CrossFit affiliates while you travel, you never know when you’ll find a gem like the one below.

What makes a great CrossFit gym?

Not lots of space or top-notch gear (although great CrossFit gyms can have those things, too).

“I believe what it takes to run an effective CrossFit affiliate is a solid handle on the CrossFit methodology, but an even greater passion for wanting to serve other people,” says Mee Lee, owner of CrossFit Makai in Ventura, California, and CrossFit Level 3 Trainer.

For Lee, that passion started at home, as she coached her mother through outdoor workouts designed to help her stay healthy and active in her final years of life.

After Lee’s mother died following her battle with liver and uterine cancer, Lee’s mission was clear.

“I want to open an affiliate and take this newfound reignited passion for CrossFit and bring that to as many people as possible,” Lee says.

Workout of the Day

STRENGTH/SKILL

Every 90 Sec x 8 Sets
Power Clean and Push Jerk x 2-3 Reps

Notes:
After barbell drills and a brief warm period, lift for 8 sets. The lifts are not touch and go. Bail and reset after each jerk.

Advanced athletes may choose to work up towards a heavy triple or double across the 8 sets. Intermediate lifters might stay at a moderate load and perfect their technique. Beginners can expect to stay with a light to medium weight and work on nailing the foundations of the movement.

FLOATER STRENGTH

A. Back Squat
6-5-4-6

Notes:
This is tomorrow’s rep scheme, and the same as Week 3’s Monday lifts. Refer back to your notes to guide loading today. If you hit this exposure the first time around, aim for all or most of the sets to be heavier!

B. Deadlift
4-5 sets x 10 reps

Notes:
If you were here for last week’s 5×8 timed sets, today see if you can use the same or just slightly lighter weight, working on your endurance within the set and resting a bit longer between each (2-2:30).

C. Strength Superset 
C1. Rear Foot Elevated Split Squat, 4 x 6-8 ea @ 3 sec down
C2. Single Arm High Pull, 4 x 8-12 ea

Notes:
For the RFESS, focus first on quality of movement and tempo. If that goes well, then add load anyhow: suitcase, goblet, or front rack.

D. Bench Press
5-5-5-5

Notes:
If you benched last week (6-6-6-6), aim to go heavier across the sets today, and/or beat your numbers from 2 weeks ago.

CrossFit Group Class Programming Template (WK6/8)

Arun during yesterday’s nasty Double Under, Thruster and Pull-up workout 🤢

Make the most of your 2024 CrossFit Open

74 CFSBKers have registered for the 2024 CrossFit Open so far! This is a worldwide competition and community event that you don’t want to miss out on. We’ve got some special plans this year so here are a few ideas to make the MOST out of your Open experience.

Sign up for the CrossFit Open
Right here!

Register for Friday Night Lights
Every Friday during the Open (3/1, 3/8, 3/15) we’re going to have a special way to perform the workouts. Week 1 is going to be RAD week, with food, a DJ, a special guest and our besties from RAD throwing a party at CFSBK to kick off the open. Each week we’ll throwdown in style and these events are free for CFSBKers registered for the open. Registration for all three weeks is currently open on your zen planner member app!

We will also program the workouts for Saturdays group classes if you can’t make it

Go to Camp
You don’t need to do this but you’d be a fool not to! Come learn under the guidance of 2x CrossFit Games athlete Cody Mooney at this FREE Open Prep Camp

Workout of the Day

For Time:

Buy In: 150 Double Unders

4-8-12-16-20 Thrusters (95/65/45#)
2-4-6-8-10 Strict CTB Chin Ups

Buy Out: 150 Double Unders

Notes:
Athletes will start and finish on the jump rope. The middle section is 5 rounds of an ascending ladder rep scheme. Choose a barbell weight that you could do 10-15 reps with unbroken when “fresh.”

Note that strict here means the athlete’s feet will not cross behind the plane of the pull-up bar during the rep.

Jump Rope Scaling:
A. 50-100 DU’s
B. 200 Single Unders

Chin Up Scaling:
A. 1-2-3-4-5 Strict CTB Chin-ups
B. Strict Chin-ups (chin over bar; full or half volume)
C. 2-4-6-8-10 Banded Chin ups (CTB if possible, or “peak pull” on each rep)

CrossFit Group Class Programming Template (WK6/8)

Short Circuit during a fun(?) Kettlebell swing / Burpee couplet

SATURDAY 2/17: FREE CROSSFIT OPEN PREP CAMP WITH CODY MOONEY

Join CrossFit Games athlete and CFSBK Coach Cody Mooney @codyjmooney for a half day camp designed to refresh and learn efficient movement patterns for commonly used movements in the Open. We will do this in a fun, partner workout format, allowing everyone to work on their version of the movement and then apply what we discussed in a workout. Fit for all levels!

This is a FREE event however registrants MUST be active CFSBK members AND registered for the 2024 CrossFit Open.

Register for camp here!

Day breakdown

1:30 – 3:15

•  Workout 1 (workout plus lift) movement breakdowns and practice.
• Workout 1 completion.
• Workout 1 debrief.

3:15 – 3:45 

• Snack break and QA on any questions around movements or Open

4-5:30

• Workout 2 (skill workout/gymnastics) movement breakdowns and practice.
• Workout 2 completion.
• Workout 2 debrief and any other questions.

About Coach Cody