Workout of the Day

FLOATER STRENGTH

Shoulder Press
6 progressive sets of 8-12 Reps

Back Squat
Heavy 5 then, 80% AMRAP

Power Snatch
3-3-3-3-3

Bench Press
Heavy 5 then, 80% AMRAP

Notes
Choose a lift that corresponds to what you’ve missed this week. If you’ve hit all these lifts you can order off the menu. Feel free to superset this with a DB/KB/BW exercise. Tomorrow we have Rowing and Push Presses, then some body building.

METCON

“Annie”

50-40-30-20-10 reps for time of
Double Unders
Sit-Ups

Notes
This classic CrossFit benchmark workout

Jump Rope
(+) Unbroken Doubles
Doubles 50-40-30-20-10 (155 reps)
Doubles 40-30-20-10-5 (105 reps)
Singles 75-65-45-35-25 (245 reps)

Sit-Ups
Tasters choice if they’re anchored or not

CrossFit Group Class Programming Template (WK1/6)

‘
Coach Steph laying down the law. The law of the whiteboard.

Noah Olsen demos “Annie”

Workout of the Day

5 Rounds for time of:
30 Air Squats
15 Power Cleans
400m Run
15 Kipping Pull-Ups

Notes
This will be a longer workout so keep a challenging but sustainable pace.

Power Cleans
135/115/95/75/..

Kipping Pull-Ups
Full volume is 75 total reps
15/12/8 Reps
Strict/Banded 7 Reps
Jumping Pull-Ups 15 Reps

Run
400m/270m
2:00 Bike

Cash Out

Thank a veteran for their service!

CrossFit Group Class Programming Template (WK1/6)

Coach Whitney (and Coach Laurel in the back) circa 2012

Mid Line Stabilization and the Air Squat

Today’s workout contains 150 air squats. This may be the “lowest skill” movement of the day, however that doesnt mean its easy or a throw away movement. As always, aim for virtuosity in your movement today, keeping your spine in extension while dropping below parallel. Some folks will be able to do this without even thinking about it, others will need to move with focus for every rep to dial in the position. Check out this air squat coaching and note some of the nuances of the bottom position.

Workout of the Day

FLOATER STRENGTH

Back Squat
Heavy 5 then, 80% AMRAP

Power Snatch
3-3-3-3-3

Bench Press
Heavy 5 then, 80% AMRAP

Notes
Choose a lift that corresponds to what you’ve missed this week. If you’ve hit all these lifts you can order off the menu. Feel free to superset this with a DB/KB/BW exercise. Tomorrow we have air squats, running, power cleans and kipping pull-ups.

METCON

Every 3:00 x 5 Rounds
12/10/8 Calories Air Bike
10/8/6 Strict Handstand Push-Ups*

or 12 Barbell Shoulder Presses

Notes
Go hard on the bike and then right into the overhead press movement.
Each round should take you around 1:30-2:15 to complete so adjust loading/volume as needed.
The HSPU/Press may be completed in 1-3 mini sets.
The barbell shoulder presses will come off the floor. Suggested loading is around 75/55/45/35

CrossFit Group Class Programming Template (WK1/6)

Every day we get a little closer to becoming a circus gym!

2024 CrossFit Games Season

The 2024 CrossFit Games season dates have been announced! Two changes of note are that the Open will start a little later than last year on Feb 29th and that the top 25% of competitors will not make it to quarterfinals. This means more folks will move on to the next stage should they choose to continue with the season. As always we’ll be running the Open at the gym and hope to see a ton of you sign up and have more folks move on to quarters!

Important Dates:

Open Registration Begins – Jan. 9, 2024.

Workout 24.1 – Feb. 29-March 4

Workout 24.2 – March 7-11

Workout 24.3 – March 14-18

Quarterfinals are the second virtual stage of the 2024 CrossFit Games season when the pool of competitors is whittled down and top athletes from the Open are invited to continue their competition season alongside others from their gym and in the community. Individuals will complete a series of workouts at their affiliates during a six-day period — starting on a Wednesday morning and finishing on a Monday night — to determine who will advance to the Semifinals.

New: The Top 25% Advance to Quarterfinals

A larger pool of athletes will compete at Quarterfinals this year. The top 25% (formerly 10%) of individuals in each region will advance from the Open to the Individual Quarterfinal in 2024, inviting a larger cohort of the CrossFit community to continue their competition season.

Important Dates:

Quarterfinal Registration Begins – April 1, 2024

Individual Quarterfinal – April 17-22

Workout of the Day

STRENGTH

Bench Press
Heavy 5 then, 80% AMRAP

Notes
In roughly 5 total sets, work up to a heavy 5 on the Bench Press, then take your highest successful 5 rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 0-1 reps in reserve.

ASSISTANCE

4 Progressive sets of:
12-16 Double Kettlebell Front Rack Walking Lunges
12-16 Single Arm DB Bent Over Rows (Bench supported)
32 Unbroken Hollow Rocks

Notes
Move through 4 sets of these trying to add weight each round on the lunges and bent over rows. Really challenge yourself to hit those hollow rocks unbroken or in as few sets as possible. Feel the burn!!!

CrossFit Group Class Programming Template (WK1/6)

Congrats to Matt and Meredith on their recent marriage 

Run a 5k this weekend with Coach Grant!

Workout of the Day

Every 5:00 x 5 Rounds
6 Power Snatches
10 Strict Chin-Ups
60 Double Unders

Notes
This triplet should take you 3:00 or less to complete. If you cannot complete the work in 3:00 or less reduce volume or load on whichever movement is slowing you down.

Power Snatches
These should be 6 heavy but technically sound reps performed one at a time. 135/115/95/75/-

Chin-Ups
10×5 will really add up, so you can either reduce volume from the start to 8 or 6 reps for all 5 rounds or you can reduce reps each round (10/9/8/7/6)
10 Banded Chin-Ups
10 Hard Ring Rows

Jump Rope
Jump Rope Ninja? Scale up to 75 reps per round as long as you can complete the work in 3:00 or less.
60 Double unders
AMRAP Doubles to 3:00 mark
80/60 Single Unders

CrossFit Group Class Programming Template (WK1/6)

Coach Katie demolishing today’s workout. She performed it at 95lbs with 10 strict chin-ups across and her splits were:
Round 1: 1:50
Round 2: 1:48
Round 3: 1:47
Round 4: 1:38
Round 5: 1:31

Incredible!!

Tips on the Power Snatch with CrossFit Games athlete Emily Bridgers

Workout of the Day

STRENGTH

Back Squat
Heavy 5 then, 80% AMRAP

Notes
In roughly 5-6 total sets, work up to a heavy 5 on the Back Squat, then take your highest successful 5 rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 1-2 reps in reserve. Do not go to failure and cap your set at 20 reps which is very likely to hit today.

METCON

30-20-10 Reps for time of:
Wall Ball Shots
Burpees

Notes
This should be a fast and furious workout, ideally unbroken on both movements. This workout will take around 6:00.

CrossFit Group Class Programming Template (WK1/6)

Jennie K cannot be stopped on Wall Ball

Workout of the Day

STRENGTH

Shoulder Press
6 progressive sets of 8-12 Reps

Notes
Work up through 6 total progressive sets within the 8-12 rep range. Below is an example of what that might look like today. If you hit failure at the 8 rep mark before your 6th set, perform drop sets (less weight) in the remaining sets so you can stay within the rep range. Effort over numbers.

Example:
45×12 (empty bar)
65×12 (easy! could do 20+ reps)
75×12 (medium/easy could do 15+ reps)
95×12 (hard to get 12 but could do 12+ reps)
105×10 (hard! no reps in reserve)
110×9 (hard!! no reps in reserve)
115×8 (hard!!! no reps in reserve)

METCON

5 Rounds for time of:
8e Single Arm DB Hang Power Clean + Push Press
8 Kipping Toes to Bars
8 Box Jump Overs

Notes
This workout should take around 12-15 minutes for most folks. It’s grippy!

SA DB HPC + PP
One hang power clean (swung between the legs like a kettlebell swing) right into the push press is one rep. The movements should flow right into each other.
50/35/20

Kipping Toes to Bars
8 Partial ROM KT2Bs
4-6 Strict T2Bs
16 Tuck-Ups or Sit-Ups

Box Jump Overs
24″/20″/16″

CrossFit Group Class Programming Template (WK1/6)

Throwback to Akoto and Alex during the 2017 CrossFit Open

6 Week Programming Cycle: Monday 11/5 – Sunday 12/17

This cycle will take us from today up through the holidays. Each day’s bias is detailed below. We got a lot of positive feedback about some of the longer metcons that were programmed into the prior mini cycle so we will continue to hit those longer style workouts in this 6 week cycle as well.

Mondays
Mondays will have an overhead pressing bias with the press, push press and push jerk being the primary lift on each day. We will cycle through those three lifts in that order twice. Some lifts will be stand alone strength pieces while others will be integrated into some mixed modal conditioning.

Tuesdays
Tuesdays will bias Back Squats and follow the progression detailed below. Lifters will work up to a top set of the given rep scheme, then perform one drop set at 80% of their best lift and perform a rep out set.
Wk1: Heavy 5 then, 80% AMRAP
Wk2: Heavy 3 then, 80% AMRAP
Wk3: Heavy 1 then, 80% AMRAP
Wk4: Heavy 5 then, 80% AMRAP
Wk5: Heavy 3 then, 80% AMRAP
Wk6: Heavy 1 then, 80% AMRAP

Wednesdays
Wednesday’s will bias hinging lifts (Deadlifts, Snatches and Cleans). Some lifts will be stand alone strength pieces while others will be integrated into some mixed modal conditioning.

Thursdays
Thursdays will bias Bench Press and follow the progression detailed below. Lifters will work up to a top set of the given rep scheme, then perform one drop set at 80% of their best lift and perform a rep out set.
Wk1: Heavy 5 then, 80% AMRAP
Wk2: Heavy 3 then, 80% AMRAP
Wk3: Heavy 1 then, 80% AMRAP
Wk4: Heavy 5 then, 80% AMRAP
Wk5: Heavy 3 then, 80% AMRAP
Wk6: Heavy 1 then, 80% AMRAP

Fridays
Fridays will continue to be Floater Strength day with lifters able to choose which lift they hit based on the prior week of programming. Floater strength will be followed by or preceded with metcons or assistance work.

Saturdays
Saturdays will not follow a specific theme other than our classic long and hard Saturday workouts.

Sundays
Fridays will continue to be Floater Strength day with lifters able to choose which lift they hit based on the prior week of programming. Floater strength will be followed by or preceded with metcons or assistance work.

Workout of the Day

FLOATER STRENGTH

Deadlift
3-3-3-3-3

Bench Press
4 sets x 8-12 reps

Front Squat
3-3-3-3-3

Notes
Choose a lift that best rounds out your training week. Tomorrow we have Pressing

PARTNER METCON

6 Rounds for time of:
20/16 cals
16 total No Push-Up Renegade Rows
Run 130m

*non working partner will hold a sandbag.

Notes
Partner A performs the row while partner B holds a sandbag. Without putting the sandbag down, partners then switch so partner B rows while partner A holds the sandbag. Continue on this flow, alternating by exercise until each person has each exercise three times. The goal with the sandbag is to not let it touch the ground at any point. Any style of hold is acceptable.

New cycle details will be posted tomorrow!

CrossFit Group Class Programming Template (WK2/2)

Good luck Toni and Charlie!!!

NYC Marathon today!

Today is the NYC Marathon and we’ve got some CFSBKers running it! You can use this link to track their progress via their bib#!

Charlie Nagel: Bib #24451

Toni Smith: Bib #43415

Also remember that 4th Avenue may be hard to pass during peak marathon times so if you have to cross it please plan your commute accordingly. Also the clocks are changing, so fight your fate and get your booty to the gym today!

Workout of the Day

PARTNER “Grindy”

10 Rounds for time of:
3 Rounds of Cindy
6 Clean and Jerks

Notes
This is a mash-up between two CrossFit benchmark workouts, “Cindy” and “Grace”. Partners will alternate complete rounds until each person has completed 5 full rounds. There is a 35-40 minute cap on this workout so each round should take you about 3:30 or less to complete. If your rounds are hitting the 4 minute mark scale back some volume.

Clean & Jerks
+/135/115/95/75/-
Grace competition loads are 135/95

1 Round of “Cindy” is:
5 Kipping Pull-ups
10 Push-Ups
15 Air Squats

You can modify the volume based on your abilities to this:

3-5 Kipping Pull-ups
6-8 Push-Ups
15 Air Squats (keep at 15 if you can)

or you can modify the movement

2-5 Strict
3-5 Banded
5 Ring Rows

5-10 Knee Push-Ups
5-10 Elevated on box or bench (no rack push-ups)

CrossFit Group Class Programming Template (WK2/2)

Coach David and Adrian Bozman (director of the CrossFit Games and CrossFit OG) getting after today’s workout in Nashville last week

Workout of the Day

FLOATER

Deadlift
3-3-3-3-3

Bench Press
4 sets x 8-12 reps

Front Squat
3-3-3-3-3

Notes
Choose a lift that best rounds out your training week. Tomorrow we have air squats, push-ups, pull-ups and clean and jerks.

METCON

5 Rounds for time of:
12 total Alternating DB Snatches
16 Box Jumps
20 Sit-Ups or 16/12/8 Kipping Toes-to-Bars

Notes
Blast through this little triplet, try to go unbroken on everything and keep a challenging pace. If you do Toes to Bars, choose a rep range you can mostly do unbroken or in no more than 2 sets per round. Tomorrow we have a lot of Kipping pull-ups so if you’re coming go lower volume today.

CrossFit Group Class Programming Template (WK2/2)

Short film time at the 2023 CFSBK Art show last January

CFSBK ART SHOW Save the Date!

Our next major gym event will be the 2024 CFSBK Art Show on Saturday, January 13th in the evening. Any artist who know they’ll want to be involved in the show should reach out to JB at cfsbkcommunity@gmail.com. All media types as well as performances are welcome for consideration!