Workout of the Day
STRENGTH
A: Pull-Ups
4×5-8 reps
B: DB Curls
3×10-15 reps
Notes
Pull-ups: Perform 3–4 warm-up sets with ring rows, scap pulls, and light assisted pull-ups, then complete 4 sets of 5-8 reps. Choose the hardest variation you can perform with full range of motion — bodyweight, weighted, or self-assisted. Cluster sets (e.g., 3 reps + 2 reps) are allowed if you can’t perform 5-8 unbroken BW reps but have strict pull-ups. Leave 0–1 reps in reserve.
Curls: perform 1 quick warm-up set followed by two sets in the 10-15 range which should both go to or near failure.
METCON
AMRAP 12:00
12 Calorie Row or 9 Calorie Bike
9 Burpees
6 Dumbbell Thrusters (50/35/20)
Notes
This should be a fast-moving triplet. Go heavy but unbroken on the thrusters and be consistent with the bike/rows aiming for around :45-1:00 efforts. Goal is 4–5+ rounds.
CrossFit Group Class Programming Template (WK1/8)
CFSBK At AffiliateCon
This past weekend Coach David spoke at AffiliateCon in Dallas. The convention was for CrossFit affiliate owners and coaches and included experts in fields all across our industry. David’s presentation was focused on the principles that have made CFSBK the thriving affiliate it has been these past 18 years.
David shared the history of CFSBK as well as some of our guiding principles. The primary topics he talked about were:
- Empathy driven leadership
- Curate a professional, kind and fun atmosphere
- Hire well and retain talent
- Communicate and reflect
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