Workout of the Day
“NARF”
9-15-21 Reps for Time of:
Pull-Ups
Thrusters (95/65#)
Notes
This workout is a familiar couplet known as “Fran,” but today we’ll flip it and reverse it! Both the rep sceme and the movement order is reversed.
The intent for today is a quick burn. Fast Fran times are under 4 minutes and today should be under 9! Scale as needed to get a true dose of intensity today.
Pull-Up Scaling:
A. 9-12-15 Kipping
B. 6-8-10 Strict
C. 6-8-10 Foot or Band Assisted Strict
D. Jumping Pull-Ups (full volume)
Thruster: Light weight that you could complete 15+ reps with unbroken.
CrossFit Group Class Programming Template (WK2/8)
CFSBKer, event partner for Treat Yourself and all around great guy Albrey putting in that sled work at the Wet Hot American Throwdown!
TODAY! Treat Yourself: Recovery Month + Black Wellness Celebration at CFSBK
We’re thrilled to be partnering with The Phoenix and Well Worth It for a special event on Saturday, September 13th, 2025: Treat Yourself: A Celebration of Recovery Month and Black Wellness.
Two of our own, Karl Henry Cesar and Albrey Brown, are serving as event partners and shared why this day means so much:
Albrey Brown
“Hey there CFSBKers – I’m honored to partner with The Phoenix and Well Worth It for this event focused on Black wellness. Each day we get to experience many versions of wellness through this community. Treat Yourself is both a celebration and an invitation for Black people—and for people who care about Black people—to access that privilege. And, hopefully, continue to treat themselves to physical, mental, and spiritual activities that promote well-being. Join if you can, and invite a friend at the very least. Excited to see you there.”
Karl Henry Caesar
“CFSBK, what’s good! I’m delighted to partner with The Phoenix and Well Worth It for this event dedicated to Black wellness. Simply put, CFSBK provides a space for many of us to recharge, maintain, and protect our wellness. Unfortunately, having such a space is a privilege that many do not have. So, Treat Yourself is a celebration and an invitation for Black people—and for people who care about Black people—to partake in this privilege, build wellness in their lives, and share it with others. Come through and bring love for yourself and the community. Hope to see you there!”
What’s Happening
This is going to be a full day of movement, connection, and celebration. We’ve got yoga, CrossFit, breathwork, food, overdose prevention training, a dance party, and a wellness circle to wrap things up. DJ Hanzi will be spinning throughout the day to keep the energy flowing.
The best part? It’s FREE for anyone with 48 hours of sobriety. We’d love to see you, all events are optional and come and go as you see fit.
Who’s Behind It
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The Phoenix: a sober active community that offers free activities to anyone with 48 hours sober. Their mission is to create safe spaces where people in recovery can connect, move, and thrive.
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Well Worth It: a program within The Phoenix dedicated specifically to Black wellness in recovery. It works with community leaders in health and wellness to inspire Black people to invest in themselves.
Event Schedule
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1:45 PM – Doors Open + DJ KayKay47
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2:00–3:00 PM – Yoga with Samarah Grant (Annex, 20-person cap)
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2:00–4:00 PM – CrossFit with Coach Wilda (workouts every half hour)
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3:00–4:00 PM – Breath, Stretch, Release with Rich Mancuso (Annex, 20-person cap)
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4:00 PM – Food + Community Time Begins
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4:00–4:30 PM – Overdose Prevention Training with Franklin Tavares (Annex, 30-person cap)
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4:30 PM – A quick word from CFSBK & The Phoenix
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5:00 PM – Dance Party with DJ Hanzi (The Reprieve Party)
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6:00 PM – Wellness Circle with Viola Varner (Annex, 30-person cap)
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7:30 PM – Wind down + wrap up
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8:00 PM – Goodnight
* Annex events have limited capacity. First-come, first-served. Sign-up sheets will be at the door.
RSVP + Join Us
This event is free and open to anyone with 48 hours of sobriety. Click here to RSVP and save your spot!
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