Workout of the Day
STRENGTH
A1. DB Strict Press, 4 x 8-12
A2. Strict Chin Up, 4 x max reps (-1)
Notes
Use a “slower-down, faster up” tempo on both movements.
Rest about 30 seconds after press, 60-90 seconds after chin ups.
DB Press: Start at moderate load and build. Aim to find a weight you physically cannot complete 12 reps with.
Chin Ups: Bodyweight. Leave 1 rep in reserve.
If you are not yet doing sets of 5+ reps unbroken, use the progression below to find a productive way to build strength today:
A. Bodyweight “Cluster Sets” (ex: 3+3 or 2+2+1, with 10-20 sec rest between)
B. Negatives, 4 x 2-3, as slow as possible
C. Box Pike or Banded, 4 x 4-6
ASSISTANCE
3-5 Rounds for Quality and Load
5-10 Strict Toes to Bar
30 sec each side Contralateral Carry
Floater Movement (pick one)
Floater Options:
A. 10-15 Lying DB Tricep Extensions
B. 10 Good Mornings (DB/KB)
C. 600m Bike
D. 270m Run
Notes
Aim to move steadily throughout your rounds.
If 10 Strict Unbroken TTB is no problem, scale up to “Around the Worlds.”
CrossFit Group Class Programming Template (WK1/8)
The inaugural “Fit & Flexy” class with Coach Noodles happened last Saturday! Check out this NEW flexibility class every Saturday at 10:05 in the annex!
Party Hat-a-palooza at the 2025 CFSBK Art Show
Last year’s Diorama-RAMA was a huge hit, so we’re stepping it up for our 10th Anniversary Art Show with a Party Hat-a-palooza!
Here’s how it works:
- Entry Criteria: Craft a CrossFit or CFSBK-inspired party hat!
- Sign-Up: Email JB at cfsbkcommunity@gmail.com to let us know you’re in
- Showcase & Voting: All entries will be displayed, and everyone gets to vote for their favorites
- Prizes: The top 3 hats will each win a personal training session and winners will be announced during the show!
- Deadline: Please drop them off by 1/24 before the gym closes
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