Workout of the Day
FLOATER STRENGTH
A. Bench Press, 3×3-5
B. Front Squat, 3×3-5
C. Deadlift, 3×3-5
D. Strict Pull Ups, 4×5
E. Power Clean OR Snatch, 4×3
Notes
Tomorrow we have Open Workout 25.3, which includes Wall Walks, Rowing, Deadilfts, Power Cleans, and Power Snatches.
If you’re doing tomorrow’s workout, good options are to front squat at moderate load, make up strict pull-ups if you missed them yesterday, or do low volume cleans or snatches to keep your technique feeling fresh.
Pull-Ups can be weighted, bodyweight, foot-assisted, or band-assisted.
ASSISTANCE
4 Rounds for Quality
600m Bike OR 270m Jog
16 Walking Lunges
1:00 Jump Rope Practice
16 V-Ups, Tuck-Ups, or Sit-Ups
Notes
We’ve got another low intensity piece to move and groove through today before the final Open workout hits. If you’re resting tomrorow, consider scaling up your pace here and/or adding weight to the lunges.
If you’re already comfortable with double unders, work on boxer skips, alternating foot step, varying tempo/height singles, or crossover jump rope!
CrossFit Group Class Programming Template (WK2/2)
Last weekend coach David attended a CrossFit Level 2 certification course at CrossFit East Nashville. It was a great weekend of learning, connecting with other coaches and exploring ideas to help improve CFSBK. Fun fact, about 5 years ago David did naked burpees at an event with one of the seminar staff. We won’t say who or explain why though!
The final Friday Night Lights for the 2025 Open is tonight!
For our last week of FNL, coaches David and Katie will lead the Punk Rock vs. Yacht Rock throwdown. As of this posting, every heat is SOLD OUT, so if you didn’t snag a spot in the workout, dress up, come out, and cheer on the final week’s efforts! We’ll be running four 30-minute heats, starting at 5 PM.
🎸⛵ 25.3 – Punk Rock vs. Yacht Rock Showdown 🎸⛵
For the grand finale, choose your side: Are you a CFSBK punk rocker ready to smash the WOD or are you smooth-sailing in polos, pastels, and boat shoes, riding the yacht rock wave to fitness glory? Pick your vibe, dress the part, and let’s send the Open out with a bang or splash.
How to Dress the Part:
- Yacht Rock – Think pastels, florals, and nautical themes. Channel laid-back luxury with linen, boat shoes and a trust fund from father.
- Punk Rock – Go bold with ripped denim, band tees, spikes, and dark colors. Leather, chains, DIY patches and a strong disdain for capitalism will go a long way.
Leave a Reply