Workout of the Day
STRENGTH
Overhead Squat
5 sets of 3 reps @ 2011 Tempo
Notes
Athletes may do sets across or build in weight. Use a two-second descent on each rep, to the depth that you own with heels grounded and elbows locked out.
PARTNER METCON
AMRAP 13 MIN
11 Kipping Toes to Bar
11/9 Cal Row
9 Burpees over the Erg
Notes
Partners alternate movements: Athlete A completes TTB, Athlete B completes TTB, A rows, B rows, etc.
Intent is short, tough efforts on repeat. Scale back reps or movement complexity on the TTB/burpee so no exercise takes you individually longer than 35 seconds.
Use the warm up period to get your transitions down! Team work makes the dream work.
CrossFit Group Class Programming Template (WK3/3)
Thats a WRAP on 2024!! Thank you to everyone who made CFSBK a part of their life this year and especially our amazing staff that keeps this big machine running.
How did we do in 2024?
2024 is almost in the books, and we want to hear from YOU! Take a minute to fill out our feedback form to let us know what you love about CFSBK and what you’d like to see in 2025. Thank you for an incredible year—we can’t wait to hear from you!
2024 CFSBK Feedback Form
Holiday Schedule
Tuesday 12/31 (NYE)
CrossFit Group Classes
6,7,8,9,10, 11am, 12pm
Evening classes cancelled
Open Gym
Hybrid early access 5-6am
Open Gym: 6am-1pm
Wednesday 1/1 (NYD)
CrossFit Group Classes
9,10,11am, 12pm
Evening classes cancelled
Open Gym
Hybrid early access 6am-9am
Open Gym: 9am-1pm
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