Workout of the Day
STRENGTH
Sumo Deadlift
Build to a heavy 1-3 reps for the day.
Notes
This is our final week of heavy sumo deadlifts!
If you’ve been consistent on Tuesdays, feel confident with your technique, and sumos have been feeling strong, consider building to a heavy single today.
If you’ve missed sessions or want more technical practice, build to a heavy set of 2–3 reps instead, over 4–6 working sets.
ASSISTANCE
3 Rounds for Quality:
10-15 Bent Over Reverse Flyes
10-15 DB Hammer Curls
10-20 Bench Dips
Notes
Work with a slower-down and faster-up tempo on the flyes and hammer curls to stay on tension throughout the motion. With the bench dips, focus on shoulder positioning and not letting the shoulders round forward at the start.
CrossFit Group Class Programming Template (WK8/8)
Cathy with Brian in her corner to support
New Strength Cycles start 9/3
Looking to build real, lasting strength? Our 8-week Starting Strength Cycle is a focused, small-group training program centered around the foundational barbell lifts: the Back Squat, Press, Deadlift, and Bench Press—plus assistance work like Chin-Ups and Barbell Rows to round out your development.
Led by a Starting Strength Certified Coach (Jeremy!), this program uses a proven, progressive approach to strength training that works for everyone—from complete beginners to experienced lifters stuck in a plateau. You’ll train 3x per week in 90-minute classes, receiving personalized coaching, detailed movement feedback, and a custom program tailored to your progress.
Class sizes are capped to ensure high-quality instruction and to build a strong community among lifters.
Your card will be charged immediately for $330. The second installment of $330 will be charged to the card on file automatically in 4 weeks. NY tax of 4.5% will added to all purchases.
This session will wrap up with a CrossFit Total on Sunday, November 2nd.
DAYS & TIMES
Morning Strength Cycle
This cycle meets at 7:30AM Monday, Wednesday and Friday.
Begin Date: September 3rd
End Date: October 31st
SOLD OUT!
Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday.
Begin Date: September 3rd
End Date: October 31st
Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.
Begin Date: September 3rd
End Date: October 31st
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