Workout of the Day

ASSISTANCE

EMOM x 9 MIN
A. 30-40 sec Weighted Forearm Plank
B. 30-40 sec Arch Hold
C. 16-20 Walking Lunges (bodyweight)

Notes
Plank: Place center of plate is around belly-button height (not on the upper back).
Arch Hold: Modify by bringing arms to a “T” shape or to sides of body.

STRENGTH

Back Squat: Heavy Single

Notes
In about 30 min, work up to a heavy single. If you’ve been squatting most weeks, are well-rested and fueled, and feeling it today… go for a new 1 Rep Max! Otherwise, simply build to something heavy and technically solid for the day.

If you are not 110% sure you’ll stand up the lift, grab two people to spot you in advance!

If you haven’t been squatting consistently in the past 6 months, build to a heavy triple instead.

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CrossFit Group Class Programming Template (WK1/3)

CFSBK coaching alumni McDowell dropped by this weekend for a quick workout while in town. Here he is with local jabroni (jk OG legend) Dan and his new pup.

Jesse Burdick offers heavy back squat tips

Check out these tips and considerations from powerlifter Jesse Burdick discussing heavy squat doubles. These recommendations apply to today’s singles as well.

Workout of the Day

STRENGTH

Push Press
4 sets of 3 reps, Building

Notes
Take 2-4 warm up sets and 4 work sets to progressively build in weight, upwards of RPE 8/10.

PARTNER METCON

10 Rounds for Time
6 Bar Facing Burpees
8 Power Clean @ 115/85/65
10/8 Calorie Bike

Notes
Partners alternate full rounds of work, 5 each, 10 total.

Intent: 9-13 min workout. Each individual round should be a hot pace, about :50-1:20. Scale as needed.

BFB: Scale to step overs if needed.

Barbell: Very light, such that you can cycle 8 reps unbroken, possibly even muscle clean. About 50% of a power clean 1RM is a good guideline.

Bike: Dig in! You get to rest afterward. If this will take longer than ~30 sec, scale reps to keep intensity high.

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CrossFit Group Class Programming Template (WK1/3)

We got this nice note from CFSBKer Noelle regarding the QOD. The Question of the Day is cumulatively more than an icebreaker. Over the years there have been tons of connections members have been able to make from these prompts, like finding someone who went to the same high school, realizing someone else is reading the same book as them, someone is in a field that someone is looking for a job in etc. Sometimes, its a simple prompt like what your favorite ice cream flavor is, sometimes it creates a connection like the one below!

I just wanted to share a wonderful story from the gym with you both.

In Friday’s 6am class, Coach Brett asked the QOD “What’s something in your house that you want to get rid of?” and when it got to David Weber’s turn, he said a running stroller, and coincidentally — this is exactly what my husband and I have been arguing about buying / not buying in the last couple of months!  For me it’s less practical a choice for obvious reasons, but for an avid runner like my husband, it’s been his dream purchase on our baby list.

So I told David and class that I’d happily take it!  Everyone laughed about the prospect of shipping it to London.  But actually no shipping was needed, cause I had the unused baggage allowance.

So lo and behold it happened (pics attached) – the running stroller safely took the trip with me across the pond!  My husband is ecstatic and loves that our new stroller has this story behind it.  Meanwhile, David is stoked that his stroller gets a second life!

What a very special community this is.

If you could share this email with Coach Brett too that would be great as I’m sure he’d enjoy it.

Looking forward to making it back in a year or so… post my maternity leave and during my post partum journey!

I will miss you all (and will make sure to send another photo with the baby on the stroller on her first adventure)!

All the best,
Noelle

Workout of the Day

STRENGTH

3-5 Progressive Sets
A1. 10 alt Back Rack Reverse Lunge
A2. 10-15 ea Three Point DB Row

Notes
Start with light loads and build across the sets on each movement. Rest about 1 minute between exercises.

METCON

“BASELINE”

For Time:
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Notes
Intent 3-7 min. Start at the top and work your way down! Pull ups can be strict or kipping, athlete’s choice.

Find the fastest pace you can move at today on your gymnastics without shorting your ranges of motion. #DavidIsWatching

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CrossFit Group Class Programming Template (WK1/3)

Kris and Will during the work portions of Thursdays partner metcon

“Baseline”

Today’s metcon is a workout that’s been around the CrossFit world for a very long time. Some affiliates use it as their introductory workout to CrossFit, some use it as a regular benchmark and others use it around the beginning of the year. What’s nice about this workout is that’s fairly accessible to most people and hits all major muscle groups and is easy to push on!

Workout of the Day

FLOATER STRENGTH

A: 5:00 Pull-Up Test

B: Shoulder Press 5-5-5

C: Back Squat 5-5-5

D: Power Snatch 1-1-1

Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have bent over rows, reverse lunges, rowing, air squats, sit ups, push ups, and pull ups!

METCON

Every 3:00 x 4 Rounds
12 Alternating Single Arm DB Bench Press
AMRAP Double Unders to 1:30

Notes
Perform 12 total (6 per arm) Renegade Rows followed by AMRAP Double or Single Unders to the 1:30 mark.

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CrossFit Group Class Programming Template (WK7/7)

 
CFSBK legend Kate T dropped into CFSBK last Saturday! Kate is a former member and front desker and current coach at CrossFit Kent Island

Bridge Training Cycle 12/16 – 1/5

With the holidays coming up, we’re mixing things up a bit. From Monday, December 16th through Sunday, January 5th, we won’t be running a dedicated training cycle with specific lifts on certain days. Instead, we’re leaning into variance—one of the things that makes CrossFit so awesome!

You can still expect each week to be well-rounded with a mix of short, medium, and long efforts, along with plenty of lifting, skill work, and all the fun, challenging elements you love about CFSBK’s programming.

Enjoy the variety, stay consistent, and roll with your gym homies through the holiday season! 🎄🎉

Workout of the Day

STRENGTH

Thruster
1-1-1-1-1

Notes
Work up to a heavy single Thruster taken out of the rack. Make sure you don’t jerk final portion. That’s a no rep!

METCON

AMRAP 8:00
2 Thrusters
2 Kipping Pull-Ups
4 Thrusters
4 Kipping Pull-Ups
6 Thrusters
6 Kipping Pull-Ups
8 Thrusters
8 Kipping Pull-Ups
…

Notes
Work up the ladder alternating between Thrusters and Kipping pull-ups. Each round add 2 reps to the prior round. Be brave today.

Thrusters
Use about 50-60% of your heaviest thruster from the prior segment. These thrusters will come off the floor.

Pull-Ups
(+) Chest to Bar
Kipping full volume
Strict full volume or half volume (1-2-3-4..)
Box Piked full volume
Ring Rows

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CrossFit Group Class Programming Template (WK7/7)

America’s sweetheart Joey S going heavy overhead

Fitness Garage Sale today from 9-1pm!

CFSBKer Jared G is planning a move next year and cleaning out his closet! He owns a company that hosts CrossFit competitions, so he has a bunch of different clothes, shoes, and equipment items of all different sizes he will be selling for 1/2 off or more. About 1/2 of it is brand new and 1/2 is used. He will be here during all classes on Saturday 12/14 so make sure to come by! Watch the video above for more info.

Workout of the Day

FLOATER STRENGTH

A: 5:00 Pull-Up Test

B: Shoulder Press 5-5-5

C: Back Squat 5-5-5

D: Power Snatch 1-1-1

Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have thrusters and pullups. (It’s not Fran)

PARTNER METCON

AMRAP 7:00
Air Bike Calories

*While 1 partner is biking, the non-working partner is holding a sandbag in a bear hug.

Notes
Partners will work together to accumulate as many cals on the air bike as they can. While one partner is biking, the other parter will be holding a sandbag. If the sandbag hits the ground, the biking stops. Ideally you hold the bag in a bear hug carry, but depending on fatigue and load if you need to shoulder it that’s okay.

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CrossFit Group Class Programming Template (WK7/7)

Fit gang rolling deep

5:00 Pull-Up Test

Coaches Cara and David the “Terror Twins” doing the 5:00 pull-up test. This is just their first sets. Cara ended up with 21 reps total and coach David with 45. How did you do?? Did you get your first pull-up or PR?

Workout of the Day

STRENGTH

E2MOM x 16 Minutes
1 Snatch

Notes
Every 2 minutes perform 1 snatch (power or full), ascending in weight for 8 total sets. With 8 total sets, your first 2-4 attempts should still feel like a warm-up.

PARTNER METCON

AMRAP 10:00
10 Alternating DB Power Snatches
5 Strict Toes to Bars OR 10 Sit Ups

Notes
Partners alternate complete rounds. At the 10 minute mark, teams may either be done or parter B can finish up so that they get as many rounds as partner A. Athletes choice.

Snatches
+/50/35/20/-

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CrossFit Group Class Programming Template (WK7/7)

This is an excerpt from our “What is CrossFit” and Nutrition lecture from 12/7/24. In this segment coach David Osorio follows up on an explanation of energy balance to discuss how our body adapts to increasing exercise in relation to total caloric expenditure. Unfortunately, the sound quality was compromised! We hope to offer this free lecture 2-3 times per year. Below is the image on the projector being referenced for clarity.

Workout of the Day

STRENGTH

Back Squat
5-5-5

Notes
Perform 3-4 progressive warm-up sets followed by three attempts at a 5RM. Rest 3-5 minutes between your work sets.

Experienced lifters should attempt a true 5RM using spotters. More novice lifters can work up to a challenging but submax set of 5 then perform three total sets at the same weight, or slightly higher or lower depending on how it feels.

METCON

AMRAP 10:00
60 Double Unders
20 Lunges
10 Burpees

Notes
Double Unders
60/40/20/10 Double Unders
80 Single Unders

Lunges
Can be bodyweight or DB/KB/Sandbag loaded, as desired. 20 Total, 10 each side.

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CrossFit Group Class Programming Template (WK7/7)

Thank you to everyone who donated clothes and resources the past couple week to Vocal NYC! They brought over so many hauls since we started the drive and wanted to say thanks. FYI, Vocal NYC is also where the abandoned lost and found items end up.

How To Spot the Squat

Today more experienced lifters will have an opportunity to work towards a heavy 5. If you think you’ll need spotters for your attempts check out the 1:12 video below. We’ll review in class as well but the video will help you understand this protocol.

The nice thing about 5’s is that you’re way more likely to feel a missed lift coming in the previous reps than you would for a 1 or 3 RM. Pace your reps out, listen to your body and be confident, but smart whenever lifting heavy.

Workout of the Day

STRENGTH

Shoulder Press
5-5-5

Notes
We’re testing today! if you have a goal for your press, try to hit it early. Rest more than you think you need between attempts and make small jumps if you’re already grinding.
We’ll review bracing and the points of performance in class!

ASSISTANCE

3-4 Rounds NFT
8-16 Strict Dips
Floater Exercise
:40-1:00 Farmer Carry

Floater Options
8-10 Double KB Deadlifts
8-10 Goblet Squats
8-10 Cals Air Bike

Notes
Move steadily through the triplet. Make things hard.

Dips:
Ring
Matador (BW or Banded)
Self-Assisted Box Dips

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CrossFit Group Class Programming Template (WK7/7)

Dogs of CFSBK calendars are still available at the front desk. 100% of proceeds go to Pupstarz Rescue.How could you say no to co-Mr. March, Rufus!

Fitness Garage Sale this Saturday!

CFSBKer Jared G is planning a move next year and cleaning out his closet! He owns a company that hosts CrossFit competitions, so he has a bunch of different clothes, shoes, and equipment items of all different sizes he will be selling for 1/2 off or more. About 1/2 of it is brand new and 1/2 is used. He will be here during all classes on Saturday 12/14 so make sure to come by! Get your holiday gifts

Chuck Carswell cues the Shoulder Press

Workout of the Day

STRENGTH

5 Min Pull Up Test

Notes
Start with 1 set of as many reps as possible, leaving 0-1 reps in reserve. Rest as needed and then continue to accumulate reps for the duration of the 5 min period.

Athletes with 3+ reps should work as above.

Athletes with 1-3 reps can choose a work/rest ratio and aim to do singles throughout. Ex: 1 pull up every 30 sec.

Athletes with 0 bodyweight reps can try for their first today OR EMOM x 5 min: 3-5 foot/box pike assisted reps

Bodyweight Pull-Ups
Box Pike Self Assisted
Feet on floor/box Self Assisted
(no bands this cycle!)

METCON

“Christine”

3 Rounds for time of:
500m Row
12 Deadlifts @ BW
21 Box Jumps 24/20″

Notes
“Christine” is a classic CrossFit benchmark workout that has evolved slightly over the years. When it was first released in 2007, the “Rx’d” version included 20″ box jumps and bodyweight deadlifts. More contemporary versions have adjusted the box jumps to the standard heights of 24″ and 20″, and some variations use a standard deadlift weight of 185/125 lbs. The deadlift load should be something you can perform unbroken, so adjust accordingly! Lots of hinging in this workout so move efficiently!

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CrossFit Group Class Programming Template (WK7/7)

CFSBK coaching alumni Tori on a box piked handstand Push-Up

New School & Old School “Christine” Demos