Workout of the Day
FLOATER STRENGTH
A. Push Jerk + Split Jerk, 4 x (3+3)
B. Back Squat, 3×8 / Seated DB Bent Over Reverse Fly, 3×8-12
C. Clean Pull + Clean, 6 x (1+1)
D. Deadlift, 7-5-3-3
Notes
Tomorrow we have pull ups, DB bench, rowing, and biking!
OH Complex: First day with the split jerk! Focus on your footwork and balance. Pause in each receiving position for a beat.
Back Squat: Refer to your numbers from week 1.
-If you did sets across, aim to go a bit heavier today.
-If you built in weight, aim to do sets across at your last weight. Example: Week 1 = 135×8, 145×8, 155×8. Today = 155x8x3
Clean Complex: Beginners should stay light enough to work speed, accuracy, and coordination. Int and Adv athletes can work up in weight as technique allows.
Deadlift: Aim to go a bit heavier than last week! (8-6-4-4)
METCON
AMRAP 9 MIN
30 Russian KB Swing
30 Abmat Sit Up
Notes:
Focus on the rhythm and mechanics of your breathing in your first round. Sometimes the simplest workouts are the hardest. Set an intention for these 9 minutes and stay present. Give your best effort.
Choose a heavy KB weight that allows you to get through 30 reps in 1-2 sets.
CrossFit Group Class Programming Template (WK5/8)
Meet Coach Artem!
Please welcome coach Artem who will be filling in on some classes over the next couple months and beyond! Artem will be coaching today’s 6, 7 and 8am classes.
About Artem: Born and raised in Dnipro City, Ukraine, I loved activities such as volleyball, soccer, and basketball during my school years. I began my fitness journey in 2013 and became obsessed with MMA and regular gym workouts for two years, but I never tried CrossFit. When I was invited to a local rugby club, I also stepped into a CrossFit gym and fell in love after my first session. My first training involved overhead squats, but I couldn’t even complete one rep with a 45 lb bar due to mobility issues.
From 2015 to 2017, I couldn’t work out regularly because rugby was my priority, and I pushed hard to make it onto the Ukrainian national team. I achieved this in 2017 but had to give up due to a lack of sponsorship and funding. My coaching career began in 2017. I moved to NYC in July 2023, after previously working in Berlin, Germany, where I actually started coaching in English. In March 2022, I couldn’t speak even a word of English, but circumstances pushed me to learn as quickly as possible to coach classes.
Besides coaching, I love to compete in CrossFit and have some competition experience. My hobby is music, especially punk, hardcore, and metal. I think if I hadn’t become a coach, I would have become a musician, no doubt (don’t worry, guys, I’m not going to play my music during the classes, lol). My goal in fitness is to prove to everyone that CrossFit is the best fitness methodology ever created, to teach athletes how to move well, and to be a friend to those around me.
Seminars and Certificates
CrossFit L2
CrossFit Judge 2018/2024
CrossFit Programming
Weightlifting with Dmitry Klokov
Movie Night Tonight!!!
Hey cuties, we’re hosting a CFSBK Movie night TONIGHT at 7:40pm and will be screening “Best in Show“. To make things cooler, we’ll also be adding an additional 6:30pm Friday night class tonight for anyone who wants to WOD then watch! This free event is open to members, CFSBK alumni & any friends they’d like to bring.
What to bring:
– Optional snacks and beverages for yourself or to share. Leftover beer and fizzy drinks from Murph will be available for free at limited quantities.
– We’ll have mats, benches and stuff out but if you want to bring something to lay/sit on go for it.
– Well behaved dogs & children mature enough to watch whatever is selected are welcome.