Workout of the Day
FLOATER STRENGTH
A1/A2. Superset:
Pendlay Barbell Row 3×6-8 ea
Rear Foot Elevated Split Squats 3×8-10 ea
*Both Movements @ 20×1 Tempo
B. Front Squat 3×8, building
C. Deadlift 3×8, building
D. Bench Press 3×8, building
Notes
Tomorrow we have power snatches and burpees!
A. Superset: Use a 20×1 tempo for both movements. After 1-2 warm-up sets, perform 3 work sets of each movement. You may build in load. Aim to find something that feels like at least RPE 8 for your final two sets.
B-D: Our goal for Week 2 is to accumulate volume with technically sound, crisp reps and establish a baseline of good mechanics. You should still have ~1-2 reps in the tank left until the final set.
Use your qualitative and quantitative notes from last week to guide you!
METCON
EMOM X 12 Min for Max Reps (2 rounds)
A. 45 Sec Ski Erg Calories
B. 45 Sec Bike Calories
C. 45 Sec Row Calories
D. 45 Sec Double Unders
E. 45 Sec Anchored Sit-Ups
F. 45 Sec Rest
Notes
In this EMOM Style workout you will perform 2 rounds to complete a 12 minute workout. Work for 45 seconds and then take 15 sec to transition to the next station.
Ski Erg: Drive the handles down past your hips with a strong hip hinge. Keep your core braced and avoid rounding your lower back. Focus on powerful pulls rather than speed.
DU Options:
A. DU Practice – count attempts
B. Single Unders
Sit-Ups: Feet are anchored (i.e. under a pair of dumbbells). Keep the movement controlled. Touch the floor behind your head at the bottom and sit fully upright at the top.
Programming Template: Week 2/8
Sunday Mythic Crew
Register for Murph 2026!
Our 19th annual Memorial Day Murph event is just around the corner! We’ll be running heats all morning across both locations, with grilling, a potluck, lawn games, and a great kick off to the summer at CFSBK. Check out all the details below and sign up for a heat before they fill up! Murph is a free event and we ask that members make a donation on behalf of Team CFSBK to K9s for Warriors, which trains service dogs for veterans suffering from PTSD.
Food, Potluck & Volunteers
We’ll be grilling and hosting a potluck with food served by 10am. CFSBK provides all meats (including vegan options), bread, condiments, cutlery, beer, and seltzer. Members: please bring a side dish. Fruit, chips, desserts, salads, whatever you like. Sign up here to let us know what you’re bringing.
We also need a few good humans to volunteer! We’re looking for help on the grill from approximately 9am-12pm as well as setup and breakdown. Email cfsbkcommunity@gmail.com if you’re interested.
Sign Up for a Heat
Register here or via the ZenPlanner Member App (tap your photo/initials in the top left, then “Events”).
| Time | Location | |
|---|---|---|
| 8:00am | 597 Degraw | Sign Up |
| 8:30am | 608 Degraw | Sign Up |
| 9:00am | 597 Degraw | FULL |
| 9:30am | 608 Degraw | Sign Up |
| 10:00am | 597 Degraw | FULL |
| 10:30am | 608 Degraw | Sign Up |
| 11:00am | 597 Degraw | Sign Up |
The Workout
For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
Partition the pull-ups, push-ups, and squats as needed. If you’ve got a 14/20-lb vest or body armor, wear it. The gym has a small number of loaner vests available on a first-come, first-served basis. If wearing one is important to you, bring your own.
Scaling: We’ll offer several modified versions of Murph so everyone gets a challenging but appropriate experience. This event is completely inclusive. No matter your ability level, there’s a version for you.
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