Workout of the Day
ASSISTANCE
3-4 Rounds for Quality
400m Jog, 500m Ski, or 1000m Bike
10 ea Bird Dog Rows
10-16 Walking Lunges
20 sec each Pallof Hold
Notes
If you’re doing Fight Gone Bad tomorrow, know thy-self. You might opt for lighter loading and work at the lower end of the rep range on lunges. Keep the cardio effort easy. Use today to move and groove; save your intensity for tomorrow.
If tomorrow’s a rest day and/or you train < 3 days/week, row heavier, push your pace a bit, and consider adding load for your lunge!
FLOATER STRENGTH
Choose one lift, performing 4 work sets as follows:
1-1-1
-then-
Max Reps at 90%
A. Strict Press
B. Deadlift
C. Back Squat
D. Bench Press
Notes
After 4-6 warm up sets, perform three heavy, technically sound singles at RPE 8.5+. They can be across at same load or building. This is not a 1RM test.
Once you have your heaviest single for the day, load the bar to 90% of that number and perform a rep out. Go for as many reps as possible, leaving 0-1 in the tank. Use spotters for this set on the squat and bench.
Programming Template: Week 3/8
CFSBK Dogs wanted for the 2027 CFSBK x PupStarz RESCUE Calendar
Would you like your dog to be featured in the 2027 CFSBK x PupStarz calendar? Please take a picture of your pup at the gym and email to charlie@crossfitsouthbrooklyn.com by November 10th for consideration.
Please send one high-resolution, landscape photo of your dog (or multiple dogs!) at CFSBK. Hold your phone sideways, make sure the pup is well-lit, and leave a little room around them for cropping. Please include the name and age of the dog as well.
PupStarz Rescue is an animal welfare group committed to the rescue and rehabilitation of dogs and cats in public shelters at high risk of euthanasia, as well as those in danger of abuse. We are committed to rescuing as many animals as possible, saving over 6,900 dogs and cats and bunnies since 2015.
Founded in 2015, PupStarz Rescue is a non-profit, 501(c)3, no-kill, volunteer-run animal rescue organization.
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