Workout of the Day

10-8-6-4-2 Reps for time of:
Hang Power Snatches
Alternating Single Leg Squats (Pistol)
Chest to Bar Kipping Pull-Ups

Notes:
This is a repeat from 1/18/24! Track back and see if your today self can beat your past self!

Intent <10 min. The barbell and pull ups should be achievable in 1-2 sets throughout. The pistols are total, alternating reps (10 alt/5ea in first round).

Barbell +/115/75/45#/-

Pistol Scaling:
A. With hand assist (grabbing the toes) and/or heel lift.
B. Box Pistol
C. Ankle Wrap
D. Single Leg squat to bench/box, with optional plate counterbalance

Pull Up Scaling:
A. 6-5-4-3-2 CTB (20 reps)
B. Kipping chin over bar pull ups
C. 5-4-3-2-1 Strict Pull Ups, “peak pull”
C. Jumping CTB Pull Ups

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CrossFit Group Class Programming Template (WK1/3)

Sam C pulling heavy on a Friday

CFSBK Artists Wanted!

Save the date! On 1/25 we’ll be hosting our 10th annual CFSBK community art show. Here is where we showcase all the amazing and talented artists in our community!

Calling all artists
Do you make any art as a hobby? Professionally? Can you dance or sing? Are you interested in flexing your creative muscles? If yes to any of these, consider participating or at least attending the 2025 art show! This is a great opportunity to see the skills of your fellow CFSBKers in what is THE CrossFit/Art event of the year. Each year we have live music, live tattooing and tons of mixed media art from the community for the community!

If you’re interested in showing your work, please email JB at CFSBKCommunity@gmail.com

Workout of the Day

STRENGTH

A1. Deadlift, 4 x 3-5
A2. Pause DB Bench Press, 4 x 6-10 @ 21×1

Notes
Take 2-4 warm up sets on the deadlift before getting to a working weight. These can be progressive sets or sets across at same load, athlete’s choice.

Tempo on bench press is 2 seconds down, 1 sec active pause in “full stretch” at bottom, explode/drive up, and 1 sec reset at lockout.

Once at work weight on the deadlift, rest about 1 min between exercises.

METCON

Tabata 
A. Double Unders
B. Air Squats

Rest 2 Min

Tabata
A. Double Unders
B. Burpee

Notes
Tabata interval = 20 sec work / 10 sec rest.

Each couplet above is 8 rounds total, 4 of each movement alternating back and forth. With the 2 min rest included, this is a 10 minute workout in total!

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CrossFit Group Class Programming Template (WK1/3)

New Extra Thick CFSBK Hoodies now Available!

We’ve got a new hoodie available! This extra THICC black hoodie sports Jim Gentry’s CFSBK logo design with a CFSBK in front and the full logo on back. Check out coach Claymore rocking one below. These are available for $65 at the front desk. Limited inventory!

Workout of the Day

SKILL: Rope Climbs

30 Min For Quality
1-3 15′ Rope Climbs
400m Row
6-10 Strict Dips
40 sec Sandbag Hold
800m Bike

Notes
Intent: 3-5 Rounds, moving at a steady pace. Scale according to your needs today.

Rope Climbs:
A. 1-3 Full (15′)
B. 1-2 Partial Height
C. 1-3 Supine to Stand Climbs
*Spend up to 2 min at this station per round, and not more than that.

Dips:
A. Ring
B. Matador
C. Box (foot assisted)

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CrossFit Group Class Programming Template (WK1/3)

Scenes from the last time rope climbing came up

The J-Hook in Rope Climbing

Workout of the Day

ASSISTANCE

EMOM x 9 MIN
A. 30-40 sec Weighted Forearm Plank
B. 30-40 sec Arch Hold
C. 16-20 Walking Lunges (bodyweight)

Notes
Plank: Place center of plate is around belly-button height (not on the upper back).
Arch Hold: Modify by bringing arms to a “T” shape or to sides of body.

STRENGTH

Back Squat: Heavy Single

Notes
In about 30 min, work up to a heavy single. If you’ve been squatting most weeks, are well-rested and fueled, and feeling it today… go for a new 1 Rep Max! Otherwise, simply build to something heavy and technically solid for the day.

If you are not 110% sure you’ll stand up the lift, grab two people to spot you in advance!

If you haven’t been squatting consistently in the past 6 months, build to a heavy triple instead.

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CrossFit Group Class Programming Template (WK1/3)

CFSBK coaching alumni McDowell dropped by this weekend for a quick workout while in town. Here he is with local jabroni (jk OG legend) Dan and his new pup.

Jesse Burdick offers heavy back squat tips

Check out these tips and considerations from powerlifter Jesse Burdick discussing heavy squat doubles. These recommendations apply to today’s singles as well.

Workout of the Day

STRENGTH

Push Press
4 sets of 3 reps, Building

Notes
Take 2-4 warm up sets and 4 work sets to progressively build in weight, upwards of RPE 8/10.

PARTNER METCON

10 Rounds for Time
6 Bar Facing Burpees
8 Power Clean @ 115/85/65
10/8 Calorie Bike

Notes
Partners alternate full rounds of work, 5 each, 10 total.

Intent: 9-13 min workout. Each individual round should be a hot pace, about :50-1:20. Scale as needed.

BFB: Scale to step overs if needed.

Barbell: Very light, such that you can cycle 8 reps unbroken, possibly even muscle clean. About 50% of a power clean 1RM is a good guideline.

Bike: Dig in! You get to rest afterward. If this will take longer than ~30 sec, scale reps to keep intensity high.

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CrossFit Group Class Programming Template (WK1/3)

We got this nice note from CFSBKer Noelle regarding the QOD. The Question of the Day is cumulatively more than an icebreaker. Over the years there have been tons of connections members have been able to make from these prompts, like finding someone who went to the same high school, realizing someone else is reading the same book as them, someone is in a field that someone is looking for a job in etc. Sometimes, its a simple prompt like what your favorite ice cream flavor is, sometimes it creates a connection like the one below!

I just wanted to share a wonderful story from the gym with you both.

In Friday’s 6am class, Coach Brett asked the QOD “What’s something in your house that you want to get rid of?” and when it got to David Weber’s turn, he said a running stroller, and coincidentally — this is exactly what my husband and I have been arguing about buying / not buying in the last couple of months!  For me it’s less practical a choice for obvious reasons, but for an avid runner like my husband, it’s been his dream purchase on our baby list.

So I told David and class that I’d happily take it!  Everyone laughed about the prospect of shipping it to London.  But actually no shipping was needed, cause I had the unused baggage allowance.

So lo and behold it happened (pics attached) – the running stroller safely took the trip with me across the pond!  My husband is ecstatic and loves that our new stroller has this story behind it.  Meanwhile, David is stoked that his stroller gets a second life!

What a very special community this is.

If you could share this email with Coach Brett too that would be great as I’m sure he’d enjoy it.

Looking forward to making it back in a year or so… post my maternity leave and during my post partum journey!

I will miss you all (and will make sure to send another photo with the baby on the stroller on her first adventure)!

All the best,
Noelle

Workout of the Day

STRENGTH

3-5 Progressive Sets
A1. 10 alt Back Rack Reverse Lunge
A2. 10-15 ea Three Point DB Row

Notes
Start with light loads and build across the sets on each movement. Rest about 1 minute between exercises.

METCON

“BASELINE”

For Time:
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Notes
Intent 3-7 min. Start at the top and work your way down! Pull ups can be strict or kipping, athlete’s choice.

Find the fastest pace you can move at today on your gymnastics without shorting your ranges of motion. #DavidIsWatching

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CrossFit Group Class Programming Template (WK1/3)

Kris and Will during the work portions of Thursdays partner metcon

“Baseline”

Today’s metcon is a workout that’s been around the CrossFit world for a very long time. Some affiliates use it as their introductory workout to CrossFit, some use it as a regular benchmark and others use it around the beginning of the year. What’s nice about this workout is that’s fairly accessible to most people and hits all major muscle groups and is easy to push on!

Workout of the Day

FLOATER STRENGTH

A: 5:00 Pull-Up Test

B: Shoulder Press 5-5-5

C: Back Squat 5-5-5

D: Power Snatch 1-1-1

Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have bent over rows, reverse lunges, rowing, air squats, sit ups, push ups, and pull ups!

METCON

Every 3:00 x 4 Rounds
12 Alternating Single Arm DB Bench Press
AMRAP Double Unders to 1:30

Notes
Perform 12 total (6 per arm) Renegade Rows followed by AMRAP Double or Single Unders to the 1:30 mark.

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CrossFit Group Class Programming Template (WK7/7)

 
CFSBK legend Kate T dropped into CFSBK last Saturday! Kate is a former member and front desker and current coach at CrossFit Kent Island

Bridge Training Cycle 12/16 – 1/5

With the holidays coming up, we’re mixing things up a bit. From Monday, December 16th through Sunday, January 5th, we won’t be running a dedicated training cycle with specific lifts on certain days. Instead, we’re leaning into variance—one of the things that makes CrossFit so awesome!

You can still expect each week to be well-rounded with a mix of short, medium, and long efforts, along with plenty of lifting, skill work, and all the fun, challenging elements you love about CFSBK’s programming.

Enjoy the variety, stay consistent, and roll with your gym homies through the holiday season! 🎄🎉

Workout of the Day

STRENGTH

Thruster
1-1-1-1-1

Notes
Work up to a heavy single Thruster taken out of the rack. Make sure you don’t jerk final portion. That’s a no rep!

METCON

AMRAP 8:00
2 Thrusters
2 Kipping Pull-Ups
4 Thrusters
4 Kipping Pull-Ups
6 Thrusters
6 Kipping Pull-Ups
8 Thrusters
8 Kipping Pull-Ups
…

Notes
Work up the ladder alternating between Thrusters and Kipping pull-ups. Each round add 2 reps to the prior round. Be brave today.

Thrusters
Use about 50-60% of your heaviest thruster from the prior segment. These thrusters will come off the floor.

Pull-Ups
(+) Chest to Bar
Kipping full volume
Strict full volume or half volume (1-2-3-4..)
Box Piked full volume
Ring Rows

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CrossFit Group Class Programming Template (WK7/7)

America’s sweetheart Joey S going heavy overhead

Fitness Garage Sale today from 9-1pm!

CFSBKer Jared G is planning a move next year and cleaning out his closet! He owns a company that hosts CrossFit competitions, so he has a bunch of different clothes, shoes, and equipment items of all different sizes he will be selling for 1/2 off or more. About 1/2 of it is brand new and 1/2 is used. He will be here during all classes on Saturday 12/14 so make sure to come by! Watch the video above for more info.

Workout of the Day

FLOATER STRENGTH

A: 5:00 Pull-Up Test

B: Shoulder Press 5-5-5

C: Back Squat 5-5-5

D: Power Snatch 1-1-1

Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have thrusters and pullups. (It’s not Fran)

PARTNER METCON

AMRAP 7:00
Air Bike Calories

*While 1 partner is biking, the non-working partner is holding a sandbag in a bear hug.

Notes
Partners will work together to accumulate as many cals on the air bike as they can. While one partner is biking, the other parter will be holding a sandbag. If the sandbag hits the ground, the biking stops. Ideally you hold the bag in a bear hug carry, but depending on fatigue and load if you need to shoulder it that’s okay.

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CrossFit Group Class Programming Template (WK7/7)

Fit gang rolling deep

5:00 Pull-Up Test

Coaches Cara and David the “Terror Twins” doing the 5:00 pull-up test. This is just their first sets. Cara ended up with 21 reps total and coach David with 45. How did you do?? Did you get your first pull-up or PR?

Workout of the Day

STRENGTH

E2MOM x 16 Minutes
1 Snatch

Notes
Every 2 minutes perform 1 snatch (power or full), ascending in weight for 8 total sets. With 8 total sets, your first 2-4 attempts should still feel like a warm-up.

PARTNER METCON

AMRAP 10:00
10 Alternating DB Power Snatches
5 Strict Toes to Bars OR 10 Sit Ups

Notes
Partners alternate complete rounds. At the 10 minute mark, teams may either be done or parter B can finish up so that they get as many rounds as partner A. Athletes choice.

Snatches
+/50/35/20/-

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CrossFit Group Class Programming Template (WK7/7)

This is an excerpt from our “What is CrossFit” and Nutrition lecture from 12/7/24. In this segment coach David Osorio follows up on an explanation of energy balance to discuss how our body adapts to increasing exercise in relation to total caloric expenditure. Unfortunately, the sound quality was compromised! We hope to offer this free lecture 2-3 times per year. Below is the image on the projector being referenced for clarity.