Workout of the Day
ASSISTANCE
3-4 Rounds for Quality
16-20 Russian Twists
15-20 Banded Face Pulls
5-8ea Deficit Single Leg Calf Raise
METCON
“Strict Nicole”
Complete as many rounds as possible in 20 minutes of:
400m Run
Max Strict Pull-ups
Notes:
In this 20-minute AMRAP you’ll run 400 meters, then go straight into a max set of strict pull-ups. Remember, strict doesn’t mean slow, stay tight (hollow shape); drive your elbows down, and pull your chin quickly over the bar. Use the run as your recovery so you can keep hitting quality pull-ups each round. Most athletes should aim for five to six total rounds.
Scaling:
If you have strict pull-ups but are unable to perform at least 5 reps, begin each set with a max set of strict pull-ups, then stay on the bar for a max set of kipping pull-ups. If you do not yet have strict pull-ups, perform a moderately challenging version of banded strict pull-ups or ring rows.
In case of injury or limitation, perform 800/1,000 meters on a bike or 400/500 meters on a rower. For the strict pull-ups, if hanging is not an option for you, you can perform dumbbell bent-over rows.
Scaling option A:
400m Run
Max-rep strict pull-ups + kipping pull-ups
Scaling option B:
400m Run
Max-rep banded strict pull-ups
CrossFit Group Class Programming Template (WK1/8)
Participants of the CFSBK Run Club took on the Al Goldstein 5k Speed Series in Prospect Park last week. Pictured here is coach Ashley and some of her faithful “Ashletes” Greg, Olivia, Alena and Bec. This was Greg BEck and Bec’s first ever official 5k race and Olivia’s first in over 10 years. The CFSBK Run Club is a great way to gain some confidence and capacity with running!
CFSBK Run Club, every Tuesday at 6:30pm
Whether you’re lacing up for the first time or chasing a PR, Run Club is for you. Each session includes a ~3-mile group run plus work to improve your endurance, pacing, and efficiency. You’ll get better at running—while having fun doing it.
This is more than just a workout. It’s a space to connect with fellow runners, push limits, and celebrate each other’s wins—big and small. No experience necessary. Just bring your vibes and a pair of shoes.
Coach: Ashley Macha, longtime CFSBKer and recent Abbott World Majors Six Star medalist.
Schedule: Tuesdays at 6:30pm
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