Monday 1.20.25

Workout of the Day

For Max Reps:
5 min Bike Calories
1 min Rest
5 min Row Calories
1 min Rest
5 min Shuttle Runs (40′)
1 min Rest
5 min Alternating Single Arm Devil’s Presses

Notes
This looks like a series of short workouts, but go into it with the 23′ total timestamp in mind. Work hard near your threshold, but be wary of flying too close to the sun early on this one.

1 rep on the shuttle run = 40′ segment = “down and back.” You might want a whiteboard here with hash marks to keep track of your reps!

DB: 50/35/20#. Choose a moderately heavy weight that you’re comfortable steadily cycling from side to side.

CASH OUT

Sandbag Bear Hug Hold

Accumulate 4 min in as few sets as possible with a heavy bag.

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CrossFit Group Class Programming Template (WK3/8)

CFSBK, forging elite friendships. (Charles and Ben post workout yappin)

How clean is your bathoom?

In this video from 2011, CrossFit founder Greg Glassman discusses what is important when it comes to what makes a good gym. In short, how much do the people running it care? Care about the experience, care about their members, care about the details. This has been a guiding principle for CFSBK since day 1. Looking back over our 17+ years a LOT has evolved, a lot has improved. We made mistakes, we learned from them, we evolved but we’ve always CARED and that’s why we’re still here.