Friday 7.11.25

Workout of the Day

FLOATER STRENGTH

A. Back Squat, 3 x 6-10
B. Sumo Deadlift, 3 x 6-10
C. Bench Press, 3 x 6-10
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)

Notes
Tomorrow we have … a little bit of everything!!

You may superset your main lift with another DB/KB or bodyweight movement.

Pull-Ups: Use the following progression to guide you:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unroken reps: perform as written.
< 5 unbroken reps: perform a cluster of sub-maximal reps for you with short rest between. For example: 2+2+2 or 1+1+1, with 15-20 sec of rest
0 body weight reps: perform 6-8 box pike or toe assisted reps, using as little lower body help as possible to achieve full ROM

METCON

For Max Calories
1:30 Row
1:30 Rest
1:30 Bike
1:30 Rest
1:00 Row
1:00 Rest
1:00 Bike
1:00 Rest
0:30 Row
0:30 Rest
0:30 Bike
0:30 Rest

Notes
This is a repeat. Track back to 4/27/25.

Buddy up with someone to share a machine.

Start on one machine or the other. Work at a tough effort for 90 sec, then rest/transition 90 sec. Repeat on opposite machine. Repeat for two more sets, with shorter intervals each time. Work hard, have fun, and record the results of your effort!

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CrossFit Group Class Programming Template (WK1/8)

Our General Manager Charlie behind the desk

Massage Therapy @ CFSBK

Leah is a licensed massage therapist in the state of New York, where she was born and raised. A graduate of the Swedish Institute College of Health Sciences in 2009, she brings a decade of professional experience to her table. Shortly after obtaining her license, she earned additional certifications in sports and medical massage. She has worked in personal training studios, chiropractic offices, private studios, various gyms, community health centers, and at a variety of races and athletic events.

Leah maintains that truly skilled massage therapy has been the most effective modality for any physical ailments she’s personally dealt with, and has made it her mission to frame it in the larger discussion of physical rehabilitation. Her sessions are resolution-oriented, incorporating myofascial release, deep tissue work, trigger point therapy, ART, and rhythmic proprioception rebalancing.

In tandem with her massage therapy study, Leah is informed by her own experiences as a competitive powerlifter since 2012. She competed within USA Powerlifting and is a former New York state record h0lder in all lifts and total in her weight class. She has worked extensively with strength athletes since making lifting such an integral part of her life, so she understands common myoskeletal issues they often develop. While she’s shifted her focus to dance since, you can still find her in open gym often.

Schedule

To view Leah’s schedule and book an appointment, visit http://vagaro.com/leahdecesarelmt

Contact

leah.decesare [at] gmail.com

Pricing

Purchase Here!

Class Management at CFSBK

Check out this video from 2018 with our friends from Beyond the Whiteboard where coach David talks about class management strategies.