Workout of the Day

Workout A

18:00 for Load and Times
10-15 DB Bench Press
5-10 Chin-Ups or Ring Rows
20/16 Calorie Row

Notes
Move at a steady pace focusing on a strength stimulus on the Bench Press and pulling exercises. The row can be performed as an active rest OR at higher intensity for time, taster’s choice. Regardless it should take 1:15 or less to complete the row.

Workout B

AMRAP 18:00
16 Kettlebell Swings
16 Goblet Lunges
16 Tuck-Ups or sit-ups
16/12 Cal Bike or 400/270m Run

Notes
Move at a steady but challenging pace for 18:00.

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CrossFit Group Class Programming Template (WK1/9)

When someone takes your pull-up bar and you need to politely push them off and out of the way.

Today’s Schedule

Below is our modified schedule while we host the Barbell Medicine crew in 608

Group Classes (Open to ALL members)
8, 9, 10, 12

Open Gym
1-4pm in 597

Workout of the Day

SKILL: Jump Rope Crossovers

After the skill review we’ll perform a few :30 AMRAP tests.

FLOATER STRENGTH

Choose ONE of the following lifts below

A: Shoulder Press: Heavy triple
B: Back Squat: Heavy Single
C: Deadlift Heavy triple

Feel free to superset any of these with some DB Bent Over Rows or Push-Ups. If you’re coming tomorrow do the bent over rows

METCON

2 Mile Relay Race

Notes
3 laps around the block is one mile, partners will alternate running one lap around the block until 2 miles (3 laps each) have been completed.

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CrossFit Group Class Programming Template (WK1/9)

Coach Katie and our massage therapist Leah practicing the heimlich maneuver during yesterday’s CPR/AED and first aid staff recertification

Reminder: Barbell Medicine @ CFSBK This weekend

Next Saturday and Sunday (5/6-7) we will be hosting the Barbell Medicine team for their training seminar. The event will take place in 608 and thus our schedule and availability will be modified. We rarely host seminars at CFSBK that disrupt our training schedule so you know its a special crew when we do. The team at BBM are a phenomenal resource and friends of the gym. We’re very excited to have them back at CFSBK for the first time since the pandemic.

SATURDAY

608 will be closed all day. We’ll run group classes accessible to all members in 597 from 8-1 and then switch to Open Gym from 1-4pm. Active Recovery will still be on!

8,9,10,11,12 Group Classes
This class cap will be bumped to 25 participants and available to all CFSBK members (CrossFit/Short Circuit/Open Gym). We invite everyone to come throw down with a fun, challenging and accessible workout. As a courtesy, the programming for the day will be:

18:00 for Load and Times
10-15 DB Bench Press
5-10 Chin-Ups or Ring Rows
20/16 Calorie Row

Notes
Move at a steady pace focusing on a strength stimulus on the Bench Press and pulling exercises. The row can be performed as an active rest OR at higher intensity for time, tasters choice. Regardless it should take 1:15 or less to complete the row.

AMRAP 18:00
16 Kettlebell Swings
16 Goblet Lunges
16 Tuck-Ups
16/12 Cal Bike or 400/270m Run

Notes
Move at a steady but challenging pace for 18:00.

Workout of the Day

For Time:
30 Burpees
30 Calorie Row or Bike
25 Burpees
25 Calorie Row or Bike
20 Burpees
20 Calorie Row or Bike
15 Burpees
15 Calorie Row or Bike
10 Burpees
10 Calorie Row or Bike
5 Burpees
5 Calorie Row or Bike

Notes
This works out to 105 reps of each movement. The burpees, row and/or bike volume can all be scaled to: 24/20/16/12/8/4 (76 reps). If you have the upper body strength, bias a strict push-up on all your burpees.

ASSISTANCE

In as few sets as possible:
Floater Exercise
100 Band Pull Aparts

Floater Options
– 100/75 Tuck-Ups
– 40/30 Kipping Toes to Bars
– 25 Pull-Ups or Chin-Ups

Notes
Choose one of the floater options and complete it in its entirety before performing 100 pull aparts in as few sets as possible. It should not be easy. If you came yesterday and your abs are shot AND you don’t want to do Pull-ups, perform a 2:00 side plank on each side.

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CrossFit Group Class Programming Template (WK1/9)

Elana and Lisa working yesterday’s Ring Push-Ups

An Oldie but a Goodie

Check out this video that our friends at Beyond the Whiteboard made for our gym. This was released last year however the shots were taking pre-pandemic which is why certain things might look a little different.

Workout of the Day

ASSISTANCE

15:00 / 4 Rounds for Quality
6e Box Pistols
8-15 Ring Push-Ups
8-15 Kipping Toe to Bars or KT2B Practice

Notes
Every rep with maximal control and efficiency as possible.
Ring push-ups can be scaled for most abilities. There are a lot of burpees tomorrow so if you’re coming focus more on control and tempo than volume on ring push-ups.

SKILL: Box Jump Plyometrics

3×3 Straight Leg Box Jumps + Depth Drop
5×1 High Box Jumps

Notes
Not only is this going to be fun and educational, plyometrics can be a productive prep before a heavy weight lifting single using the same muscle group.

STRENGTH

Back Squat
Heavy Single

Notes
Work up to a heavy but submax single on the Back Squat today. You’ll use this number as a reference for % work or just a general baseline for the next 8 weeks. Unless you’re feeling great and want to attempt a new PR, try to keep 1-2 reps in reserve and regardless only go as heavy as you can maintain good positions with.

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CrossFit Group Class Programming Template (WK1/9)

Welcome recent Foundations grads Toviah, Luke, Tricia and Tom!

Modified Schedule for Barbell Medicine Seminar next week.

Next Saturday and Sunday (5/6-7) we will be hosting the Barbell Medicine team for their training seminar. The event will take place in 608 and thus our schedule and availability will be modified. We rarely host seminars at CFSBK that disrupt our training schedule so you know its a special crew when we do. The team at BBM are a phenomenal resource and friends of the gym. We’re very excited to have them back at CFSBK for the first time since the pandemic.

Saturday (5/6)

608 will be closed all day. We’ll run group classes accessible to all members in 597 from 8-1 and then switch to Open Gym from 1-4pm. Active Recovery will still be on!

8,9,10,11,12 Group Classes
This class cap will be bumped to 25 participants and available to all CFSBK members (CrossFit/Short Circuit/Open Gym). We invite everyone to come throw down with a fun, challenging and accessible workout. As a courtesy, the programming for the day will be:

18:00 for Load and Times
10-15 DB Bench Press
5-10 Chin-Ups or Ring Rows
20/16 Calorie Row

Notes
Move at a steady pace focusing on a strength stimulus on the Bench Press and pulling exercises. The row can be performed as an active rest OR at higher intensity for time, tasters choice. Regardless it should take 1:15 or less to complete the row.

AMRAP 18:00
16 Kettlebell Swings
16 Goblet Lunges
16 Tuck-Ups
16/12 Cal Bike or 400/270m Run

Notes
Move at a steady but challenging pace for 18:00.

Sunday (5/7)

608 will be closed all day. We’ll be running CrossFit group classes in 597 from 8-1 and then switch to Open Gym from 1-4pm (extended hours). Pilates Happy Hour will still be on!

Workout of the Day

METCON

AMRAP 20:00
270m Run
6 Strict Pull-Ups
12 Power Cleans

If you have a weighted vest, wear it!

Notes
– Power Cleans should be steady singles or 2-3 touch and go sets. (+/155/135/95/75/..)
– Pull-Up/Chin-up Options
1. Weighted with vest
2. Bodyweight Strict
3. Kipping
4. Banded or Self Assisted

ASSISTANCE

Lateral Raises
10-10-AMRAP

Biceps Curls
10-10-AMRAP

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CrossFit Group Class Programming Template (WK1/9)

Above and beyond, JB treating flesh wounds and slingin FitAid

Starting Strength Cycles at CFSBK

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.

DAYS & TIMES

Morning Strength Cycle
This cycle meets at 7:30AM Monday and Wednesday. Your card will be charged immediately for $220. The second installment of $220 will be charged to the card on file automatically in 4 weeks.
Begin Date: May 8, 2023
End Date: June 30, 2023

Register here!

Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday. Your card will be charged immediately for $330. The second installment of $330 will be charged to the card on file automatically in 4 weeks.
Begin Date: May 8, 2023
End Date: June 30, 2023

Register here!

Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday. Your card will be charged immediately for $330. The second installment of $330 will be charged to the card on file automatically in 4 weeks.
Begin Date: May 8, 2023
End Date: June 30, 2023

Register here!

Workout of the Day

STRENGTH

Shoulder Press
3-3-3

Notes
Perform 3-4 warm-up sets then three progressive work sets on the shoulder press. Reps 2 and 3 do not need to start from a static start at the shoulders.

PARTNER METCON

10 Rounds for time of:
8 Push Presses
10 WTD Step-Overs
16 H2H Kettlebell Swings

Notes
– Partners alternate rounds until 10 total sets have been completed. While this workout is “for time”, approach it more like an interval strength piece meaning go a little heavier and slower.
– The Push Presses come out of the rack and should be either unbroken or in no more than two sets. Consider loading around 75-85% of what you got for the shoulder press.
– For the step overs, load with two dumbbells held at the hang. (50/35/20). We’re squatting heavy on Wednesday so if you’re coming then be mindful of that when loading.
– H2H is 8 swings each arm.

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CrossFit Group Class Programming Template (WK1/9)

Throwback to some AMAZING Everything Everywhere All At Once cosplay by Olivia, Mikey, Karl, Justine, Jen and Greg at Fight Gone Bad 2022

Next Training Cycle: MONDAY, MAY 1 – SUNDAY, JULY 2

This 9 week cycle will take us through Murph (5/29) and Stonewall (6/24). With that in mind, here are some of our training biases and an overview of the schedule:

BIASES

Murph Prep (weeks 1-4)
In the first 4 weeks of the cycle we’ll include a few weekly workouts that will expose you to elements of Murph. This includes:
– higher volume Push-ups, Pull-Ups and Squat workouts
– Running intervals
– weighted vest workouts

Gymnastics Continued
We got a lot of positive feedback from members about all the bodyweight strength and skill work we did last cycle. While there are not dedicated gymnastics days like in the prior 8 weeks, expect to see many of the same movements we’ve been working on baked into assistance and warm-up segments.

Floater Fridays
Bringing back “”Floater Friday”” where members will have 3-4 options for their strength work which relate to the prior week’s programming. This is a great way to hit a movement you missed or want to bias.

SCHEDULE

Monday Varied
Tuesday Varied
Wednesday Back Squats
Thursday Varied
Friday Floater Strength
Saturday FSQ/DL/Clean alternating bias
Sunday Snatch progression

Back Squats
There will be two tracks you can follow for Back Squats on Wednesdays (or Friday).

Level 2:
% work appropriate for people who have been consistently squatting over 1 year and have attempted 1RMs several times in their training history.

Level 1:
Less than a year of squatting or prefer not to follow %s and hit rep ranges based on feel.

Back Squat Level 2
WK1: Heavy Single
WK2: 75%x2x6
WK3: 80%x3x6
WK4: 80%x4x5
WK5: 85%x2x6
WK6: 80%x6x4
WK7: 85%x3x3
WK8: 80%x2x6 (deload)
WK9: 1-1-1

Back Squat Level 1
WK1: Heavy Single
WK2: 3×8 Across
WK3: 3×5 Across
WK4: 3×5 Across
WK5: 3×3 Across
WK6: 3×3 Across
WK7:Heavy 8
WK8:Heavy 5
WK9: 1-1-1

Snatches
Here is our 8 week snatch progression:

WK1: OHS
WK2: H Muscle Sn + H Power Sn + OHS
WK3: 2 pos. H Power Sn + OHS
WK4: H Power Sn + OHS
WK5: Pause Snatch
WK6: P Snatch + OHS
WK7: Snatch EMOM
WK8: Snatch EMOM
WK9: Snatch

Saturday Lower Body Bias
With the exception of week 1, Saturday’s workouts will rotate a lower body bias with the movement types below. Sometimes these will be straight lifts and other times they’ll be baked into a mixed modal workouts.

WK1: OFF (BBM Seminar)
WK2: Front Squat
WK3: Deadlift
WK4: Squat Clean
WK5: Front Squat
WK6: Deadlift
WK7: Squat Clean
WK8: Front Squat
WK9: Deadlift

Workout of the Day

10,000m Row

Notes
You read that right! 10K row! For most folks this is going to be around 40-50 minutes of straight rowing. We’ll do 10 minutes of prep and then get right into it. If you’re not done at the end of class you can spill over a little into the next one until they need to start rowing. This is a long time to be on the seat, here are some things to prioritize/consider

1. Get comfortable and move well
You’re going to be rowing for a long time so make sure you are always moving with intention and efficiency. Check out the videos below if you’ve got time and we’ll help work your technique in class as well too. The better and more consistently you move the more comfortable you’ll be. General comfort will have a significant positive effect on your overall discomfort tolerance during the workout.

2. Watch your numbers
All the monitors will be set to count down from 10,000m so you’ll always see your projected finish in real time. Using that as a slightly moving target, settle into a pace you can sustain and try to keep your stroke rating pretty consistent. For your splits, find a 5-10 second range you will stay within for most of the piece, note how fluctuations in your 500m splits change your projected finish time.

See 10k row times categorized by age, gender and experience here. You can also toggle to see what the average split being rowed was in order to achieve those times.

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CrossFit Group Class Programming Template (WK8/8)

Kelly, Dan and Steph getting after 41 Clusters!

Rowing Technique

Here are two videos discussing rowing technique. The first is about 6:00 and covers really good points, we’ve posted it before and its worth a rewatch or first look. If you don’t have time for that check out the shorter on below it from CrossFit.

Workout of the Day

Every :30 for 40 sets
1 Cluster or Squat Clean

Notes
This is a retest and expansion from week 2 (3/18) of this cycle. If you came that day try and perform the same version you did at a slightly higher weight. Note that week 2 was for 30 sets and this one is for 40 sets. Lets get after it!

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CrossFit Group Class Programming Template (WK8/8)

We are hosting this next weekend! Check out this video and the website to learn more about this seminar and sign up if you’re interested.

Modified Schedule for Barbell Medicine Seminar next week.

Next Saturday and Sunday (5/6-7) we will be hosting the Barbell Medicine team for their training seminar. The event will take place in 608 and thus our schedule and availability will be modified. We rarely host seminars at CFSBK that disrupt our training schedule so you know its a special crew when we do. The team at BBM are a phenomenal resource and friends of the gym. We’re very excited to have them back at CFSBK for the first time since the pandemic.

Saturday (5/6)

608 will be closed all day. We’ll run group classes accessible to all members in 597 from 8-1 and then switch to Open Gym from 1-4pm. Active Recovery will still be on!

8,9,10,11,12 Group Classes
This class cap will be bumped to 25 participants and available to all CFSBK members (CrossFit/Short Circuit/Open Gym). We invite everyone to come throw down with a fun, challenging and accessible workout. As a courtesy, the programming for the day will be:

18:00 for Load and Times
10-15 DB Bench Press
5-10 Chin-Ups or Ring Rows
20/16 Calorie Row

Notes
Move at a steady pace focusing on a strength stimulus on the Bench Press and pulling exercises. The row can be performed as an active rest OR at higher intensity for time, tasters choice. Regardless it should take 1:15 or less to complete the row.

AMRAP 18:00
16 Kettlebell Swings
16 Goblet Lunges
16 Tuck-Ups
16/12 Cal Bike or 400/270m Run

Notes
Move at a steady but challenging pace for 18:00.

Sunday (5/7)

608 will be closed all day. We’ll be running CrossFit group classes in 597 from 8-1 and then switch to Open Gym from 1-4pm (extended hours). Pilates Happy Hour will still be on!

Workout of the Day

STRENGTH

5 Progressive sets of:
8-12 Bent Over DB Rows

Notes
Run the rack today! Try to go up in weight every single set. Start with something that seems easy and then make 5-15lb jumps every set.

PARTNER METCON

10 Rounds for time of:
10 Wall Ball Shots
10 Kipping Toes-to-Bars or 15 Anchored Sit-Ups
35 Double unders

Notes
Partners alternate complete rounds until each person has performed 5.
Scale Double Unders to 20 or even 10 reps if able. Otherwise perform 50 Single Unders

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CrossFit Group Class Programming Template (WK8/8)

Take a 3D Tour of the Annex!
(This 3d walk through is actually pretty old and its a little different up there now but you get the gist!

What Happens in the Annex?

Every CFSBKer is familiar with 597 and 608 however some folks have never ventured upstairs to the Annex. We’ve had this space for many years and here are some of the things that happen there. Check it out!!

Active Recovery

Saturdays at 9am

For an hour you’ll be guided through a combination of manual soft tissue work, mobility techniques, movement flow, and relaxing breathwork. Perfect as a rest day or as a light day’s work for beginners and everyone in between. This restorative class is also great for non-CrossFitters and anyone who could use a little de-stressing love. This class is instructed by Sasha Slocombe. Sign up on your zen planner app.

Pilates Happy Hour

Wednesdays at 7:30pm
Sundays at 9am

The Pilates Method focuses on building your core strength, control, and stability. While almost everything in Pilates has some connection to the abs, in class you’ll focus on the position of your pelvis and spine in order to strengthen the core to support your back. This class is instructed by Frank Howell. Sign up on your zen planner app.

Physical Therapy

By appointment.

Our Doctor of Physical Therapy Katie Harper will work with you to evaluate the cause of your pain or injury and use a combination of manual therapy, movement screenings and rehabilitative exercises to get you back to 100%

Learn more & book here

Massage Therapy

By appointment

Meet with our Licensed Massage Therapist Leah DeCesare for some hands on therapy to address any soft tissue issues you might be dealing with. Massage sessions are resolution-oriented, incorporating myofascial release, deep tissue work, trigger point therapy, ART, and rhythmic proprioception rebalancing.

Learn more & book here

Workout of the Day

STRENGTH

Pause Bench Press
Heavy 10-12

Notes
Compare to week 4 (3/30) and attempt to add weight, add reps to the same weight or just move better.
Work up to a heavy set of 10-12 reps leaving 0-2 reps in reserve. Pause at the chest for a 2 count every rep.

METCON

AMRAP 6:00
12/10/8 Cal Bike
12 Burpees

Notes
Each exercise should take you less than a minute to complete. Try to go hard on this one.
If you didn’t come yesterday and would prefer to do 8-12 kipping pull-ups instead of burpees you can sub movements.

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CrossFit Group Class Programming Template (WK8/8)

Scenes from this past weekend’s Wim Hof Method Seminar. CFSBK hosts these seminars every other month or so. Stay tuned for new dates to be posted!

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What is a Truck?
What is a Wagon?