Friday 5.16.25

Workout of the Day

FLOATER STRENGTH

A. Back Squat: Heavy 5, then AMRAP @ 90%
B. Snatch: 8 sets x 2 reps, building
C. Bench Press: 3×6-8, building or across
D. Deadlift: 3×6-8, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)

Notes
Tomorrow we have power cleans, push ups, and air squats.

If you missed Wednesday’s Snatch 1 RM day and consider yourself an intermediate or advanced lifter, feel free to go for a heavy single today! Otherwise, use the structure listed above and focus on crisp, technically sound lifts.

If you are looking to keep up with your strict pull-up or chin-up strength, use the following progression to guide you in working productively:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unbroken reps: perform as written.
< 5 unbroken reps: perform a cluster of 2+2+2 or 1+1+1, with 20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible

For everything other than the snatch, athletes may superset their main movement with another DB/KB or bodyweight exercise.

METCON

2 Rounds for Time
550m Run
7 Wall Walks

Notes
Intent < 10 min Straightforward work here! Be measured in your first run to set yourself up for success on a sizable chunk of wall walks. Then you can dial your intensity up as appropriate to tackle round 2! Run: If your pace > 10 min/mile, scale to 400m.
If you’re building tolerance for running, scale to 3 min x 30 sec run / 30 sec walk.

Wall Walks: < 2 min
A. 4-5 full ROM
B. 4-5 partial ROM
C. 4 x 10 sec Angled Wall Hold / 10-20 sec Rest

CrossFit Group Class Programming Template (WK1/8)

The inaugural CFSBK Run Club class! Kris, Jessica, Dan, Matt, Charlie, Coach Ashley, Nora, Emily and Greg

Wednesday was our very first CrossFit Run Club class led by coach Ashley. This class meets once a week and is open to all CFSBK members as one of your weekly classes. Each session will include a ~3-mile group run designed to improve your endurance and overall running efficiency. Modifications are available to ensure every participant, regardless of their current fitness level, feels challenged and supported.

No prior running experience is necessary. Just bring your vibes and a pair of running shoes!

This class will be led by longtime CFSBKer and accomplished runner Ashley Macha. Ashley even just earned her Abbott World Majors Six Star medal! last Monday after her performance at the Boston Marathon!

Day: Wednesdays from May 14th for 8 weeks
Time: 6:30pm
RSVP in ZenPlanner like you would for any Specialty Class!

Coach Ash with her mini whiteboard brief😯