Friday 1.30.26

Workout of the Day

FLOATER STRENGTH

A. Power Snatch + Hang Squat Snatch + Overhead Squat, 6-8 sets, Building or Across
B. Back Squat, 4-3-2-4
C. Deadlift, 4 x 3-5, Building or Across
D. Wide Grip Bench Press, 4 x 3-5, Building or Across
E. Strict Pull-Ups, 4-5 x 6-10

Notes
Tomorrow we have pull-ups (strict, kipping, chest-to-bar!), hang power cleans, and pistol squats.

BSQ: Perform 3-4 warm up sets to get to a challenging work set of 4 reps. Continue adding load on the set of 3 and again for a heavy double. Aim to go heavier on your final set of 4 reps than you did on the first.

Bench: Use a grip that is 1/2 to 1 fist’s distance wider than your typical grip.This is the same programming as the prior two weeks so aim to add reps or go heavier.

Pull-Ups: If you are missing tomorrow’s workout, perform weighted, bodyweight, or foot assisted reps. Aim to accumulate at least 30 total reps within the session.

METCON

AMRAP 6 min
2-4-6-8-etc. Reps Each Arm
Single Arm DB Push Press @ 50/35#
*At 0:00, 2:00, and 4:00, perform 6 Shuttle Runs (40ft)

Notes
Short and sweet shoulder pump party! This is a short duration effort so push your pace from the beginning.

At 0:00, complete six reps of a 40-ft Shuttle Run. Then begin with 2 push press on the left arm and 2 push press on the right arm. Continue with 4 push press on left arm, 4 on right, and so on.

At the 2:00, complete 6 more shuttle runs. Always pick up where you left off with the DB.

DB: Heavy weight you can cycle for at least 8 unbroken reps.

Shuttle Run: 1 rep = 40 feet = “down and back” across the tape lines. Perform 6 reps like this.

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(Group Class Programming WK4/8  )

Hey everyone, Coach David here with an announcement that effective February 10th, we will be increasing our group class and open gym rates.

Changes like this are never taken lightly. In the six years since our last increase, the costs of doing business, including rent, payroll, and general operating expenses, have risen significantly. During that time, we have consistently reinvested in our facility and equipment to improve the member experience while intentionally limiting new memberships so we can continue to prioritize our existing community.

We strongly believe CFSBK offers an exceptional experience, and we believe this change supports the long-term health of the gym and the experience we want to provide for everyone here. Thank you so much for your continued support of our program and of the amazing people who make CFSBK our special corner of the world.

CrossFit/Open Gym Drop In: $35
CrossFit/Open Gym 10x Class Card: $265
Specialty Class Card- $215
Off Peak 10x Class Card: $215
Group Class Bronze Membership: $245
Group Class Silver Recurring Membership: $280
Unlimited Gold Recurring Membership: $310

Fit55 Drop In: $30
Fit55 10 Class Punch Card: $215
Fit55 Recurring Membership: $135

Diapers & Dumbbells Drop In: $40
Diapers & Dumbbells 10 Class Punch Card: $365

Open Gym Unlimited*: $230
*Open gym tiered memberships will be consolidated into one unlimited option.

As a reminder, we offer 12% discounts for eligible groups, as well as a pay what you can scholarship program with one slot available for every 30 full paying members.