Workout of the Day

AMRAP 3 MIN
20 TTB
50 DU’s
Max Squat Cleans (135/95)

REST 3 MIN

AMRAP 3 MIN
20 TTB
50 DU’s
Max Squat Cleans (185/125)

REST 3 MIN

AMRAP 3 MIN
20 TTB
50 DU’s
Max Squat Cleans (205/145)

REST 3 MIN

AMRAP 3 MIN
20 TTB
50 DU’s
Max Squat Cleans (225/155)

Notes
This workout is inspired by an Open WOD we’ve seen twice… 16.2/19.2.

This one will tax our toes to bar endurance as well as ability to stay efficient during double unders. The barbell load is increasing, which means we should start with something manageable and end with some very challenging lifts!

Practice “smart sets,” breaking up the first two movements as much as needed to sustain your efforts across all 4 intervals.

TTB: Aim to complete in 1 min or less per round. If your DU’s are dialed in, you can stretch this a bit.
A. 10-15 TTB
B. 15-20 Kipping Leg Raise (toes above hips)
C. 15-20 Kipping Knee Raise (knees above hips)

DU:
A. 25-40 DU’s
B. 45 sec Practice / Attempts
C. 100 Single Unders

Cleans: The first weight should in the realm of 50-60% of a 1 rep max. The last weight can be a “FAFO” weight!

Here are some scaling options as well as which plates to add to the barbell after the initial round.

(Weights for each round: 1/2/3/4)
A. 135/185/205/225 – add 25’s, add 10’s, add 10’s
B. 95/125/145/155 – add 15’s, add 10’s, add 5’s
C. 75/95/115/135 – add 10’s each round
D. 65/85/95/105 – add 10’s, add 5’s, add 5’s

CrossFit Group Class Programming Template (WK7/8)

Our new bumper plates are so fresh you can check your reflection in them

Today’s workout vs 16.2

Yesterday we hit a CrossFit Open workout with a 7:00 AMRAP of Burpees, today’s work is a variation on 16.2 which also included a triplet of toes to bars, double unders and increasing cleans. In 16.2 the rounds were gated, meaning if you could not complete the cleans in each time cap, you could not move on to the next round.

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Workout of the Day

FLOATER STRENGTH

A. Back Squat, 5 x 2-4
B. Sumo Deadlift, 5 x 2-4
C. Bench Press, 5 x 2-4
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)

Notes
Tomorrow we have kipping toes to bar, double unders, and squat cleans.

You may superset your main lift with another DB/KB or bodyweight movement.

METCON

Open Workout 12.1

AMRAP 7 :00
Burpees!

Notes
We most recently did this on 9/17/24. Track back and see if you can beat your previous score with the same target height!

This workout begins from a standing position. The athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

As a scaling option, remove the standard of touching the 6″ target, and instead finish with the hips extended, the feet leaving the floor, and a clap overhead.

Use the 7 minutes as a benchmark to test not only your endurance, but also your mental toughness.

Find a sustainable pace and avoid flaming out early!

CrossFit Group Class Programming Template (WK7/8)

Mimi getting mythically strong

Mythic Strength evolved

Mythic Strength Fall Term begins September 2nd! And Coach Cara has cooked up a brand new program flow for maximum gains.

What’s New?
Mythic Strength acts more like a traditional membership, with 16 visits a month. The group meets 3x a week, at 7:30 PM on Tues/Thurs, and 1 PM on Sundays. Leaning into the old school lifting club ethos, all members have access to the program and can perform their sessions with the group in a motivating, positive and playful team environment, or on their own in Open Gym if/when schedules conflict. They will have WhatsApp support from Coach Cara all week long, and can send videos for feedback when training alone. Athletes can also use visits for specialty non-CrossFit classes like Upside Down.

There are 4 spots available currently, but membership is always open when there are available spots. Programming operates in 8-10 week blocks, the fall term will begin focusing on hypertrophy (muscle-cultivation) and building a strong foundation, while keeping in dynamic odd object lifting to develop new skills, and keep overall fitness high. Athletes can expect some plyometrics, Olympic weightlifting and speed and power work, lots of barbell and dumbbell work (squats, deadlifts, pressing, etc), and of course, strongman fun like loaded carries and sandbag work.

This program is ideal for those who want to build muscle and strength and put some time into a dedicated container for that goal. Minimum recommended participation is 2-3 months (go in the holidays strong as hell!). Beginners welcome!

Please contact Coach Cara with your questions: caraclaymore@gmail.com

Sign up today!

See the program page with more details here

Workout of the Day

STRENGTH

Every 3 min x 5 Sets:
*Strict Pull-Ups, Chest to Bar Pull-Ups, or Ring Muscle-Ups

Notes
Choose one movement and method to accumulate reps today.

Here are some suggestions, listed here from more advanced to more foundational:
A. Bodyweight, Max reps (1-2 RIR)
B. Accumulate Singles or Cluster sets in 90 sec
C. Accumulate 3-4 Negatives in 90 sec
D. Toe or Pike Assist, Max reps (1-2 RIR)

In your chosen movement, if you have…
> 10 unbroken reps: consider adding load.
5-10 unbroken reps: perform A.
< 5 unbroken reps: perform B.
0 body weight reps: perform C or D

It’s also okay to do a combination of movements, depending on what you find is helping you make progress. For example: 2 sets of very slow negatives and then 3 sets of 8-10 pike assisted reps to get more volume of work in on the session.

METCON

10-20-30-20-10 Reps For Time of:
Abmat Sit-Ups
KB Swings 24/16kg
Alternating Reverse Lunges (total)

Notes
Intent: 8-12 min

KB Swings: Prescribed movement is russian swing. Scale up to an overhead swing today if you prefer!

Lunges: Prescribed movement is bodyweight, but if you are well-rested today, scale up by holding your KB goblet style. Lunge reps are total. The first round is 10 alternating, 5 each side.

CrossFit Group Class Programming Template (WK7/8)

Details for Jess Fox’s Celebration of Life and Death

We’re sharing some information from Chris Fox via Jess’ Substack regarding her Celebration of Life and Death on 10/11. Some pertinent details are below as well as the link to the full info document at the bottom. If you can’t make it out to Dayton and want to support the event, consider making a contribution below to the Go Fund Me that was set up to help offset some of the costs related to the Ohio event. The gym, with Chris will be doing a gathering mid November here in Brooklyn, more details on that to follow. 

Date: Saturday, October 11th, 2025 (Jess’s 47th birthday)

Time: 1pm – 5pm with brief program at 3pm

Location: Mudlick Tap House
135 E 2nd St, Dayton, OH 45402

All are welcome to come and go as they wish. If you’re unsure whether it’s “okay” to attend, if you can, please do. Whether for a few short minutes or the entire event, please come.

There’ll be a short program (readings and eulogies) at 3pm.

There’s plenty of parking at and near the venue. It is also within walking distance from nearby hotels (more details on hotels below).

The venue has two floors. Food will be served on the first floor (looks like we’ll have tacos and ice cream, as she herself has requested 😋), and there’s a bar on each floor..

There will be a “quiet space” upstairs with an altar and an invitation to participate in a small ritual, if you wish. The ritual is DIY (you can partake at any point), and encourages us to remember Jess in a way that honors both the ways she chose to live her life, and the ways she chose to enter her death. All are free to enter this quiet space at any time as you wish.

Parents of small children are asked to please maintain awareness of them.

Supporting the Celebration 

Many of you have asked how to help, whether or not you can attend. We have set up a GoFundMe with a goal of raising $15k to cover the costs of the memorial. Contributing here is one way to support the gathering and help bring her people together to celebrate Jess in the way she lived: warm, welcoming, and full of love. If contributions exceed what is needed for the celebration, remaining funds will be donated to organizations that reflect the values and causes Jess cared about. Thank you in advance for helping make this celebration possible.

Sharing Photos of Jess Over the Years

We are hoping to have a slide show of photos of Jess with loved ones from all parts of her wonderful life. Please take a moment to upload a few photos so we can enjoy them together during her celebration of life. Please upload as soon as possible and ideally no later than Friday, 10/3.

Click here to see the full info sheet including travel, lodging and additional information. 

Workout of the Day

ASSISTANCE

4 Rounds for Load and Quality:
6-8 ea Rear Foot Elevated Split Squat
:30 L-Sit
1:00 Crossover Single Under Practice
*Floater Exercise

Notes
Split Squat: you can set up with your bench behind the plane of a rig today and use it for support, similar to this demo with the pvc pipe. This will lessen the balance/stability demand and allow you to potentially work a bit heavier. Hold a DB in the opposite side arm, suitcase style.

L-Sits: Scale by accumulating time in shorter sets with quick rest between, tucking one or both legs in, or elevating to a matador hold.

*Floater Exercise Options:
A. 6-10 ea Three Point DB Row
B. 6-10 Dips or Push-ups @ 30×1 Tempo
C. 30 sec Hamstring Bridge

METCON

For Time
800m Run
1000m Row
2000m Bike

Notes
Cardio party! Find your groove and just keep swimming. 🐠

Intent: ~11-15 min. Scale so you can complete your version of the workout in 15 min or less.

Scaling Option A
680m Run
800m Row
1600m Bike

Scaling Option B
550m Run
700m Row
1400m Bike

CrossFit Group Class Programming Template (WK7/8)

Coach Grant, Petra and Ariel on a beautiful afternoon at CFSBK

Crossover Single Unders

Today’s skill work is crossover single unders. This is the a prerequisite skill to crossover double unders. If you struggle with these today, consider using a longer and heavier rope than usual. Especially if you use a wire speed rope you may feel the movement better with one of our plastic ropes.

Workout of the Day

STRENGTH

Sumo Deadlift, 5 x 2-4, across

Notes
This week, we’re progressing to five work sets of 2–4 reps. Plan on taking several warm-up sets before you start. Compare your performance to last week. If your sumo technique feels solid, lower the reps and push for more weight than in previous weeks. If you’re still dialing in your form, stay with the higher rep range to get extra practice under a moderately heavy load.

Next week, you’ll work up to your heaviest lifts of the cycle, so it’s fine to leave a little in the tank today.

Check out our recent article on how to properly warm up your lifts including examples from 75-300lbs

PARTNER METCON

“Buddy Karen”

For Time
150 Wall Ball Shots

Notes
Half the volume, but twice the fun! Today’s workout is a chance to move fast while keeping your movement clean and controlled. Focus on accuracy with each rep and hold yourself (and your buddy?!) accountable to your squat depth.

This is a great day to test a heavier weight or aim for a higher target since you and your partner can split the reps however you like. Use your time from our last “Karen” workout (March 28, 2025) as a reference to help scale appropriately. The goal is to finish in under 14 minutes.

CrossFit Group Class Programming Template (WK7/8)

Fit55 at CFSBK is expanding!

Great news for the fall — due to popular demand we’re adding a third Fit 55+ class to the schedule!

When: Mondays at 11:00 AM
Starts: Monday, September 15

We’ve had such high demand (and even a waitlist!) that it’s time to open up more spots. This new class will make it easier for everyone to get their workouts in. Programming will be set up so you can come three times a week, but most people will probably attend 1–2 times.

The class cap stays at 12 to keep things safe, fun, and focused. Please remember to pre-register on Zen Planner before you arrive — in the fall, you will not be admitted without a reservation unless there is an open spot at class time.

The updated membership options for Fit 55+ will be:

Fit 55+ (10 Class Punch Card) $200
Fit 55+ (2x Week Monthly Recurring) $125
Fit 55+ (3x Week Monthly Recurring) $185

If you’d like to adjust your membership for the fall, please reach out to the Front Desk.
We can’t wait to see you in the new Monday class — more chances to move together!

Workout of the Day

“Running Isabel”

5 rounds for time of:
130m Run
6 Snatches (155/105)

Notes
This workout was inspired by the CrossFit Games event “Running Isabel” which consists of five rounds of a couplet of running and snatches. The games featured a shorter 200 foot run, which meant for an exciting, very fast event (sub 3 minutes!). Today’s variation will allow for a bit more “recovery” between each round of snatches with the longer run.

The intent for today is that this workout is <15 minutes. Choose a power snatch weight that is challenging to cycle, but not so heavy that you need to resort to singles.

Power Snatches
If you’re new to snatching, you could also perform 5 hang power snatches each round instead.

Run Options
Row 200/150 m
Bike 400 m

CrossFit Group Class Programming Template (WK7/8)

Throwback to September 2020 when the gym was still closed and we were running classes down the street at the park.

Running Isabel at the 2025 CrossFit Games

Check out the best in the world getting after today’s workout!

Women’s final heat

Men’s final heat

Workout of the Day

FLOATER STRENGTH

A. Back Squat, 5 x 3-5
B. Sumo Deadlift, 5 x 3-5
C. Bench Press, 5 x 3-5
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)

Notes
Tomorrow we have running and power snatches.

You may superset your main lift with another DB/KB or bodyweight movement.

Pull-Ups: Use the following progression to guide you:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unbroken reps: perform as written.
< 5 unbroken reps: perform a cluster of sub-maximal reps for you with short rest between. For example: 3+2+2 or 2+1+1, with 15-20 sec of rest
0 body weight reps: perform 6-8 box piked or toe assisted reps per set

METCON

For Time
75 Double Unders
15 Front Squats (135/95)
75 Double Unders
15 Front Squats (185/135)
75 Double Unders

Notes
Intent < 11 min

The barbell will come off of the floor for this workout. A squat clean where the athlete passes through a below-parallel squat may count as their first rep in each set. Otherwise, any method of a power clean can be performed before starting the squats.

DU: < 2 min each round. A. 60 DU B. 40 DU C. 20 Double Under Attempts + 100 Single Unders per round FSQ: The first barbell should be a light-moderate load, about 50-60% of a 1 rep max. The second weight is heavier; something you can complete 5-7 reps at a time with. Here are some scaling ideas (Round 1 > Round 2):
A. 135 > 185
B. 115 > 155
C. 95 > 135
D. 75 > 105
E. 55 > 75

CrossFit Group Class Programming Template (WK6/8)

New Equipment Alert!

Some of our stuff was getting worse for the wear so we’ve got some new equipment on the way!

From Rogue
– 12 25lbs competition plates
– 10 45lbs CrossFit games competition plates (used at the 2025 CrossFit Games!)

From Fringe sport
– 12 10lb Bumper Plates

From Perantlb
– 5 20ft climbing ropes

Plus… a NEW COUCH for the front of 597. This one will be an Antimicrobial Upholstered (faux) Leather Sofa, you stinky mcstinkersons.

Workout of the Day

6 Intervals of:

AMRAP 2 MIN
6 Strict Chin Ups
6 Devil’s Press (40/25# ea)
Max Reps Shuttle Runs in remaining time

Rest 2 min between intervals.

Note
Intent is to have at least 30 sec per round to complete shuttle runs. Scale load, volume of work, or movement complexity as needed.

Choose variations and/or weights that you can perform with good mechanics and consistent range of motion for all 6 intervals. Remove ego and adjust as needed.

Chin-Ups: If you have…
10+ unbroken, consider scaling up to Chest-to-Bar
6-10 unbroken, perform as RX’d.
2-5 unbroken, perform 3-4 reps
1 rep at a time, perform 2-3 reps
0 bodyweight reps, perform 6 foot assisted

*The chin-ups do not need to be completed in an unbroken set! For many, it will be good to break early and often so you still have plenty in the tank. Having equal rest to work today should allow more experienced athletes to push the edge here.

CrossFit Group Class Programming Template (WK6/8)

Manu and Sammy, the happiest training partners

CrossFit and Chronic Disease

Our CrossFit training methodology is aimed at “increasing work capacity across broad time and modal domains” which essentially means increasing your fitness. If you came to our “What is CrossFit? / Nutrition for health and performance” lecture a few months ago, we talked about this definition in detail but also touched on how increasing your fitness is a buffer against chronic disease. This part of CrossFit’s sickness, wellness, fitness continuum which describes how increasing our overall fitness pushes our biomarkers (see below) toward more favorable metrics and thus, helps protect us from commonly developed chronic disease like hypertension, for example.

The 5 Buckets of Death

In this 7:00 video, CrossFit Founder Greg Glassman divides various common causes of death into five categories: chronic, microbic, genetic, kinetic, or toxic. He discusses what how chronic diseases are unique and touches on their effect on people who transmitted covid 19 (this video was shot not long after the pandemic)

If this piqued your interest, this 45:00 video goes much deeper into the sickness, wellness, fitness continuum and CrossFit’s goal of combating sedentarism as well as over consumption of processed foods as it relates to hedging against chronic disease.

Workout of the Day

ASSISTANCE

3-4 Rounds for Quality
~1 min Row/Bike/Run
100′ Reverse Sled Drag
30 sec each Side Plank
Floater Exercise*

Notes
Floater Exercise – Choose from the following:
A. 40 sec Sandbag Hold (Thursday)
B. 8-10 Devil’s Press (Saturday)
C. 10-15 Banded Face Pulls

Sled: Use a ring + strap attached to the sled. Keep torso vertical like a wall sit, and use small, steady, smooth footsteps. Do not sit your hips back OR lean your shoulders excessively back to move the sled. Place plates or KBs atop the sled for added load. Use a weight you can move steadily for 100′ unbroken (minding the turnaround logistics).

Side Plank: Feel free to play with your options — forearm, hand, “star,” knee lifts, etc.

FLOATER STRENGTH

A. Back Squat, 5 x 3-5
B. Sumo Deadlift, 5 x 3-5
C. Bench Press, 5 x 3-5
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)

Notes
Tomorrow we have strict chin ups, devil’s presses, and shuttle runs.

You may superset your main lift with another DB/KB or bodyweight movement.

*Anyone who typically does strict pull-ups on Fridays and is also coming to class tomorrow might want to choose a different focus for today!

Pull-Ups: Use the following progression to guide you:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unbroken reps: perform as written.
< 5 unbroken reps: perform a cluster of sub-maximal reps for you with short rest between. For example: 3+2+2 or 2+1+1, with 15-20 sec of rest
0 body weight reps: perform 6-8 box piked or toe assisted reps per set

CrossFit Group Class Programming Template (WK6/8)

Hey CFSBK, Kevin G here. This year is the second year I’ve signed up for the CrossFit Everyday Hero Service Cup, and I want you to sign up and workout with me!  Public service runs in my family; both my wife (FDNY) and I (DOE) are proud to work for the city and people of New York. I was motivated to sign up and compete because this event honors the work of our colleagues and those who have inspired us to service.

Workout of the Day

STRENGTH

EMOM x 15 Min (5 Sets)
A. Max Effort Strict Handstand Push-Ups*
B. Bike
C. Rest

Notes
While different than previous exposures this cycle, today’s segment provides 5 sets of productive strength and capacity work for your handstand push-ups!

If you are very proficient with this movement, either do 1 max effort set per round OR see how many reps you can accumulate in the minute. Go hard on the bike for 20-40 sec and then rest.

If you are not yet proficient with HSPUs, choose a scaling option and range of reps that’s realistic for you to achieve each round, and then bike for a minute at RPE 4-5 to keep your blood flowin! You can also mix and match within the progression. Example: 1 Strict HSPU at the wall + 6-8 box piked reps each round.

HSPU Movement Progression:
Multiple Reps
Single Reps (up to 1 AbMat ROM scale)
Box Piked from feet (up to 1 AbMat ROM scale)
Box Piked from knees
Heavy DB Press: 6-10 reps per round, RPE 8-9

*Note, if you’ve been performing negatives in previous weeks, try for full reps OR get more volume of work by performing box piked reps today. If you think they’re too easy, try single leg reps!

TEAM METCON

AMRAP 15 MIN
8 Burpees over the Sandbag
80′ Sandbag Carry

Notes:
In teams of 3, with one person working at a time, alternate full rounds of work.

Jumping over the sandbag will provide a greater challenge to our coordination, accuracy, and agility (3 of the 10 general physical skills trained in CrossFit)! Practice some reps before the clock starts and make sure to move at your own pace while you work out this movement with a different implement.

Athletes can jump laterally over the bag as shown in the demo video, or turn to jump forward over the bag instead. Scale by stepping over the bag.

Choose a heavy bag that you can carry for multiple rounds of 80′ unbroken.

CrossFit Group Class Programming Template (WK6/8)

CFSBK in the new CrossFit “F*ck The Quick Fix” ad!!

Check out front desker Andrew as well as Javon and Emily who are all featured on this new CrossFit video. We were reached out to last week by CFHQ to see if they could do some filming at the gym, we obliged and were so excited to see CFSBK and community members used! Andrew will be signing autographs at the front desk all week!