Workout of the Day
STRENGTH
Strict Press
Heavy 3
-then-
AMRAP @ 70%
Notes
In a total of 6-8 sets, build to a heavy set of 3 with full control and no leg drive. Prioritize a strong setup with tight glutes, braced midline, and a vertical bar path. The final heavy set should be challenging and technically sound, not a grind with loss of position.
After your heavy triple, perform an AMRAP at 70% of that top set. Reps should be smooth and repeatable with consistent tempo. Stop the set when bar speed slows significantly or posture breaks down. Focus on quality pressing and shoulder stability rather than pushing to failure.
The press is typically the lightest of our “slow” barbell lifts (squat, deadlift, bench, press), so don’t be afraid to employ the fractional plates today!
Example:
35×8
55×6
65×4
70×1
– – –
75×3
80×3
82.5 x 3
Then, AMRAP @ 58#
ASSISTANCE
3-4 Sets
10-12 DB Reverse Flies
12-16 Bicep Curls
1:00 Handstand Hold
Notes
DB Reverse Flies: Light to moderate loads and move with control. Emphasize squeezing the shoulder blades together without shrugging or swinging the weights.
Bicep Curls: Choose a load that allows full range of motion and steady tempo. Keep elbows fixed and avoid using momentum to move the dumbbells.
HS Hold: Focus on stacked alignment with active shoulders and a braced midline. Break as needed to maintain quality. Scale to wall-facing holds, box pike holds, or shorter intervals if alignment cannot be maintained.
(Bridge cycle 12/22-1/4 )
David and Gilles tossing them sandbags
Please bring training shoes separate from your snow shoes to gym 🥾👟
In an effort to keep our floors as clean as possible for all of us who do burpees on them, please wear a different pair of shoes to the gym than the ones you train in. This is just while there’s snow, salt, and general grossness outside. We’ve got seating for you to change at the roll-up gate in each gym. Thank you!
2025 Member Feedback Form
Another year in the books, folks! We appreciate every member of the CFSBK community and want to give you the opportunity to let us know how we’re doing and how to better support you in 2026. Please take a moment to fill out the member survey above and our team will review every entry!
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