Monday 7.27.26

Workout of the Day

STRENGTH

Back Squat
5-4-3-5

Notes
Complete the rep wave listed above. Start with a load that feels like RPE 8+ for the set of 5 reps. Build in load on the set of 4 and again on 3. For the final set of 5, aim to go heavier than your initial set.

If your technique is holding up week to week, push yourself today and find the edge, with likely 1 rep in the tank on most of the sets, not much more.

METCON

3 Rounds for Time
550m Run
20 DB Suitcase Box Step Overs (50lb/20″, 35lb/20″)
20 Tuck-Ups

Notes
The legs and midline will get increasingly fatigued, but push to keep your runs at a similar pace each round on this one.

Step overs: 1 DB in each hand, suitcase style. Choose a challenging weight that will be no fun at all to do unbroken, but there’s really no reason to put them down on this one 😉 You do not need to stand up at the top of the rep. The rep is complete when both feet are on the opposite side of the box.

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Programming Template: Week 4/8

Welcome Coach Toni!!!

If you haven’t seen Toni helping out at Group classes recently, you’ve definitely seen her lap you in a workout at some point. Toni has been a staple at CFSBK since 2016 and we’re so excited to have her officially join our coaching team!

Hii! I’m Toni

I’m originally from England, but I’ve lived in the States for 18 years now… which is officially half my life!

I moved here to play Division I soccer and ended up getting my Master’s in Kinesiology with a minor in Strength & Conditioning. During grad school I coached strength & conditioning, but after finding CrossFit in 2016, I was hooked. Then HYROX came along in 2022… and yep, got hooked all over again.

I’ve played soccer since I could walk and still play whenever I can. The biggest surprise? I actually enjoy running now. Turns out it’s way more fun when you’re choosing to do it and it’s not being used as punishment by your college soccer coach.

Outside the gym, I’m not a sit still person. I love getting out and about. Whether it’s just bopping around the city, finding a good coffee shop, catching up with friends, or saying yes to a random adventure, I’m happiest when I’m doing something. Oh… and if there’s music playing, there’s a pretty good chance you’ll catch me dancing.

One of my favorite things is seeing people realize they’re capable of more than they thought. Whether it’s your first pull-up, your first box jump, or just showing up on a day you didn’t feel like it, I love watching people push their limits and achieve things they’ve worked so hard for. I hope I can help you have those moments, celebrate the wins with you, and most importantly, have a lot of fun along the way.

Favorite quote: “Never a failure, always a lesson.”