Workout of the Day
FLOATER STRENGTH
A. Back Squat, 5-4-3-5
B. Deadlift, 5-4-3-5
C. Bench Press, 5-4-3-5
D. 1 Hang Power Clean + 1 Power Clean + 1 Shoulder to Overhead, x 6-8 Sets, building
E. Rear Foot Elevated Split Squat, 5 x 5-7 each
Notes
Tomorrow’s workout includes running, box jumps, and wall balls.
Lifts A/B/C are following our wave loading protocol from Monday’s squats. 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
4 Rounds Not for Time
15/12 Cal Row or Ski
20 Hollow Rocks
Upper Body Floater Movement (pick one):
a. 5-10 Strict Pull-Ups
b. 3-5 Wall Walks
c. 10-15 Strict Dips
d. 16-20 Alternating KB Gorilla Rows
Notes
Use a quality focus for today’s work. Choose your floater movement based on your other days of training this week. We had DB rows yesterday and have wall balls tomorrow.
Pull-ups: Add load if 10 bodyweight is not challenging enough. Scale down by using assistance. OK to accumulate tough singles here today!
Programming Template: Week 4/8
CFSBK coaches assemble for a post Saturday group class flex. Always great to see staff training alongside the community!
Only 2 spaces left for Community Volunteer Day August 22nd
1 in 4 New Yorkers experience food insecurity. Join your fellow CFSBK members for a morning of giving back at Community Help in Park Slope (CHiPS), one our neighborhood’s most impactful food aid organizations. Located just one block from the gym, CHiPS is a soup kitchen and free pantry that serves more than 120,000 meals each year, distributes 20,000 pantry bags, and provides fully furnished apartments, social work, and career support to help single mothers achieve financial independence. Since 1971, CHiPS has been a vital resource for the Park Slope community, supporting neighbors through every season. Shift details:
📍 Location: CHiPS Navy Yard Warehouse
📆 Date: Saturday, August 22
⏰ Time: 8:30–11:30 AM
🙋♀️ Point of Contact: Sara Bond: (407) 457-7520 (call or text!)
During this shift, volunteers will help load pallets of food and fresh produce onto trucks for distribution to CHiPS pantry locations throughout Brooklyn. The work involves heavy lifting, making it a great opportunity to lend a hand while getting a workout!
Space is limited to 12 volunteers. Once the shift is full, we’ll start a waitlist and contact you if a spot becomes available. If there’s enough interest, we’ll also host an additional volunteer day on Saturday, August 29.
To sign up, click here or register through the Zen Planner Member App – tap your profile picture (or your initials if you haven’t added a photo), then select Events.
If you have any questions, please contact Sara directly.
We hope you’ll join for a rewarding morning supporting one of our local community partners!
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