Workout of the Day
STRENGTH
Split Jerk
4 sets x 3 reps @ 70-75% or RPE 6-7
Notes
Focus for most athletes today will be on skill development since we have the increased challenge of the footwork. The split jerk can allow us to move more load overhead due to the ability to get lower underneath the barbell and not have to elevate it as high. That said, newer athletes might find this variation more difficult while working out the timing, accuracy, coordination, and balance of the skill!
Regardless of your experience level, work at loads that allow you to build confidence through repetition. We’re aiming for crisp reps: powerful leg drive, clear timing, accurate footwork, and no press-outs! We will increase loading over the following three weeks.
METCON
AMRAP 12 MIN
200m Run
60 Double Unders
6 Wall Walks
Notes
Intent: 3-4+ Rounds
Scale one, two, or all three movements so no individual round takes you longer than 4 minutes.
DU: < 1 min/round
A. 20-40 Double Unders
B. 45 sec DU Practice
C. 100 Single Unders
WW:
A. 2-4 Full ROM reps
B. 3 Partial ROM reps
C. 3 x 15 sec Angled Hollow Body Inversion Hold
CrossFit Group Class Programming Template (WK4/8)
October 2025: Member of the Month: Madison Kille
interview by JB photo fun by Liz
Madison is the kind of person who can brighten a room just by walking in – always smiling, friendly, and making sure nobody feels left out. Since joining in Spring 2023, she’s gone from never having touched a barbell to picking up and putting down hundreds of pounds, catching her first pull-up and toes-to-bar, and snagging more PRs than we can count. If you’ve ever worked out next to her, you know she’s just as loud cheering for you as she is celebrating her own wins.
Whether she’s crushing a lift, jumping into the Open and Murph, or pulling you into one of her many schemes (this author says, seriously, get your name on her laser tag list), Madison brings a mix of joy and strength to everything she does.
We’re so lucky to have you with us, Madison. Thanks for being the kind of person who makes training fun, community strong, and life a little more adventurous. Congratulations!
Name (and any nicknames):
Hello, my name is Madison! Nicknames: Mother Ginger (friends), Olga (friends at the beach), Cakes (Mom), Mads, Maddie etc.
Where were you born, and where did you grow up?
I was born in Arizona and grew up in Connecticut.
How long have you been CrossFitting, and how did you find your way to CFSBK?
I started in Spring 2023 – shout out to my fellow Foundations pals Ben and Justin! I kept passing CFSBK on my way to the climbing gym and was eventually lured in like a moth to the flame.
What keeps you coming back to CFSBK?
Friends, fitness, fun!
What does CFSBK mean to you?
I’m so grateful to be part of this community! CFSBK means starting my day seeing people (and dogs!) that I love while getting stronger and leaving feeling better than when I arrived.
How has the gym changed your life?
I had never touched a barbell before CFSBK and now I know how to lift hundreds of pounds. I have so many amazing friendships that have taken me to birthday parties, drinks, picnics, rooftops, comedy shows, dancing, baby showers, sword fights, fireworks, brunch, and girl dinners! Brooklyn feels cozier because I run into CFSBKers all around town, and it makes me smile every time!
Can you share a memorable experience or achievement from your time at CFSBK?
So many! Monica talked me into doing my first CrossFit Open – and also into running my first 5k race. Jen was the first person to tell me I could go heavier and then cheered me on as my back squat 1RM went up by 50lbs in the next ten minutes. Lester convinced me to do my first Murph (and also to start taking line dance classes!) Then of course, my first pullup, my first toes to bar, so many lifting PRs, and so much encouragement from coaches and friends!
What are your current fitness goals?
My number one goal will always be: show up and try to go a little bit harder than the time before. That said, I would very much like to break 300lb on my deadlift – I’ve been so close for so long! – and also conquer my fear of being upside down and get a super solid handstand!
Program your dream workout:
Question of the day: What kind of tiny elves control your body? What’s their vibe? As we all know, our bodies are controlled and operated by a crew of tirelessly dedicated internal elves – just like cookies are made by little elves in a treehouse bakery. Do you have workshop elves with tinkering energy? Warrior elves? Medieval tavern elves? Do they have names and personalities and lore? Let us discuss extensively!
Workout: Some of Brett’s fun Friday warm up games, team relay heavy sled push and rope pulls with some chit chat and cheering between turns, handstand practice against the wall, deadlift for a 1RM and everyone gets a PR and we all ring the bell! cashout pet the dogs for max reps, belly rubs for quality, unlimited time.
Program your nightmare workout:
I arrive at the gym and no one else is there. My eighth grade algebra teacher is the coach. I need to solve for x to figure out how many burpees to do. The limit does not exist! I may or may not be wearing pants.
Favorite and least favorite lift:
Favorites – anything you’d ask an ox to do! Heavy deadlift, sled push, back squat etc.
Least favorites – I wish it weren’t true, but it’s snatches and cleans! They just haven’t clicked with my body yet, and I still feel like a chucklehead every time we do them! But I persist!
How do you spend your time outside of CFSBK? Do you have any hobbies?
Words I live by: Always Be Scheming. I am usually recruiting for a scheme! If you haven’t been recruited for laser tag in the park yet, I would be delighted to change that! These days I’m also line dancing, hiding tiny ducks in my friends’ homes, doing various loose arts and crafts, breaking out the hammock in the park, always trying to learn new stuff, and enjoying shenanigans of all sorts.
What are you currently recommending (books, shows, food, etc.)?
Laser tag, lollipops, long hugs, laughter, inventing a holiday, hammocks, scooters, doing errands with friends, spoiling your pet, little treats, high fives, admiring trees, planning adventures, and of course, boldly embodying your most authentic self knowing that you are worthy and wonderful exactly as you are!
Any advice for new CFSBKers?
- Keep showing up as consistently as you can. Make some friends and have fun! Celebrate every single win, big and small – especially the small ones! Don’t be afraid to ask for help.
- I started out feeling like a sack of meat spaghetti held together by anxiety. If this is you, this is my advice, from one spaghetti sack to another: you should definitely participate in any gym event even if you’re nervous. You’ll be fine and it will be fun, I promise! Let your friends talk you into it!
- Things like tracking your progress, electrolytes, gear (shoes, grips, etc) actually work for all bodies and not just chiseled Olympians! This was news to me! Give yourself permission to try stuff and find whatever works for you!
- Be on time! 😉
I WANT TO PLAY LAZER TAG