Workout of the Day

PARTNER METCON

20 Rounds for time of:
9/6 Cals Bike
6 Burpee Box Jumps
3 Deadlifts

Notes
Alternate complete rounds with a partner until you have both performed 10 rounds. Do not go out too hot on the bike every round, despite the smaller rep ranges on these movements, a 1:1 work to rest ratio will not allow you to keep super high intensity each round without blowing up. Pace the bike to something sustainable and try to hit the box jumps and deadlifts unbroken. Attempt to keep a steady intensity for most of the workout then ramp up as you get towards the end.

DL Challenging weight but unbroken touch and go reps every round with perfect technique. (275/225/185/155/135/95/…

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CrossFit Group Class Programming Template (WK9/9)

Caroline and Johnny stealing the show at the 15th Anniversary Party

FRAN

IS

ON HER WAY

Workout of the Day

STRENGTH

Back Squat
1xAMRAP

Notes
Work up to the weight you’ve been using the past two weeks and perform one AMRAP set with no pause at the bottom. Try to hit 4-8+ reps leaving 1-2 reps in reserve. Below is an example of what your warm-up sets should look like prior to your AMRAP.
If you did not perform the prior two weeks presses work up to a heavy set of 3-5.

(Target weight: 155 lbs)

45×10
95×5
115×3
135×1
145×1
155xAMRAP

METCON

21-15-9 Reps of:
Wall Ball
Kipping Toes to Bars

Notes
This should be a hard and fast workout where you push yourself on trying to go as unbroken as possible with these movements.
K2Tb: Full volume / 15-9-6 / 9-6-3 / 30-20-10 Sit-Ups

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CrossFit Group Class Programming Template (WK9/9)

Short Circuit doing the CFSBK driving simulator.

Changes to this week’s Schedule

Hey ya’ll, we’ll be closing an hour early all week due to lower attendance. Open Gym and group Classes will end at 7:30pm Wednesday and Thursday and we’ll only have the 4:30pm class on Friday.

Scott Panchik’s 7 minutes of Burpees

Workout of the Day

STRENGTH

Shoulder Press
1xAMRAP

Notes
Work up to the weight you’ve been using the past two weeks and perform one AMRAP set with no pause at the bottom. Try to hit 4-8+ reps leaving 0-1 reps in reserve. Below is an example of what your warm-up sets should look like prior to your AMRAP.
If you did not perform the prior two weeks of pressing, work up to a heavy set of 3 reps with a pause, followed by an AMRAP set at the same weight or slightly lower weight.

(Target weight: 125 lbs)

45×10
75×5
95×3
110×1
120×1
125xAMRAP

ASSISTANCE

3 Progressive sets of:
A1: 8-10-AMRAP Bent Over DB Rows
A2: 8-10-AMRAP Lateral Raises
A3: Lower Body Floater

Floater options
1. 1+1/4 Goblet Squat, 8-12 reps
2. Double Kettlebell Sumo Deadlift 8-12 Reps
3. High Box Jumps 3-6 reps

Notes
On the the rows and lateral raises, perform an easy warm-up set at 8, followed by a challenging set of 10 at slightly higher weight. Then in the final set go to failure on either the same weight or slightly higher. You should not be able to hit more than 20 reps
For the lower body floater, choose an option that compliments your recent training. Tomorrow we have Back Squats and Wall Ball.

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CrossFit Group Class Programming Template (WK9/9)

Eating our own food. CFSBK coaches regularly jump into group classes or do the group class workouts we program for you. Here coaches David and Katie perform one of last week’s partner workouts before the evening block of classes.

January 1st Event is Mandatory

Start 2023 at CFSBK with some movement, breathing and reflection led by the one and only Sasha Slocombe. You can see the details below but we’re legally obligated to inform you that participation in this event is mandatory. Please don’t start 2023 with a fresh blemish on your personal record. Individuals who fail to report to this event will receive a $50 ticket and citation to appear in court and explain your whereabouts. Individuals who don’t comply with the citation are subject to an additional $50 penalty. We appreciate your understanding and compliance.

Start a new annual cycle with some movement and reflection at our New Year’s Day meditation and yoga class. This class will go from 9:30-10:30am and is open to all levels and free for CFSBKers as well as friends and family. Please bring a non perishable food item to donate to Camp Friendship to support their work in helping those in need beyond the holidays and into the coming year. Class will consist of an 45 minute all level yoga practice followed by 10 minute meditation and a 5 minute restorative relaxation period. A perfect way to start 2023. <3

What time? 9:30-10:30am (Doors open at 9:15)
How much? This is a FREE event open to all. Bring a friend or family member. All we ask is that everyone provide a non perishable item for our food drive.
What should I bring? A yoga mat if you have one otherwise we’ll enough enough mats here. Water, a comfortable second layer. An open heart and mind.

Workout of the Day

EMOM 20:00
A: 12 Calorie Row
B: 12 DB Bench Press
C: 12 Double Kettlebell Front Rack Reverse Lunges
D: 12 Kipping Pull-Ups

Notes
With the exception of the pull-ups, each movement should take you no less than :30 and no more than :45 to complete. Across the board, adjust the reps and load as needed to get a challenging but sustainable stimulus

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CrossFit Group Class Programming Template (WK8/9)

Sorry, company policy…

START 2023 WITH A STRONG FOUNDATION!!

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.

DAYS & TIMES

Morning Strength Cycle
This cycle meets at 7:30AM Monday and Wednesday. Your card will be charged immediately for $220. The second installment of $220 will be charged to the card on file automatically in 4 weeks.
Begin Date: Jan 2, 2023
End Date: Mar 2, 2023

Register here!

Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday. Your card will be charged immediately for $330. The second installment of $330 will be charged to the card on file automatically in 4 weeks.
Begin Date: Jan 2, 2023
End Date: Feb 27, 2023

Register here!

Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday. Your card will be charged immediately for $330. The second installment of $330 will be charged to the card on file automatically in 4 weeks.
Begin Date: Jan 2, 2023
End Date: Feb 27, 2023

Register here!

Workout of the Day

12 DAYS OF X-MAS

For Time:
1 Burpee
2 Push Presses 115/95/75/65/45
3 Front Squats 115/95/75/65/45
4 Box Jumps
5 Hand-Release Push-Ups
6 (total) Dumbbell Power Snatches 50/35/25
7 Ring Rows or Kipping Pull-Ups
8 Deadlifts 115/95/75/65/45
9 Calories Air Bike
10 Sit-Ups
11 Kettlebell Swings
12 Power Snatches 115/95/75/65/45

Notes
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this:

1 Burpee
2 Push Press, 1 Burpee
3 Front Squats, 2 Push Press, 1 Burpee
4 Box Jumps, 3 Front Squats, 2 Push Press, 1 Burpee
5 HR Push-Ups, 4 Box Jumps, 3 Front Squats, 2 Push Press, 1 Burpee
…. all the way to 12-11-10-9-8-7-6-5-4-3-2-1 –
for a total of 364 reps.

This workout will take about 25-30 minutes for most folks.

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CrossFit Group Class Programming Template (WK8/9)

CFSBK hopes you get all your favorite toys this holiday season

Today’s Schedule

CrossFit: 9/10/11am
Today’s workout can also be made Short Circuit friendly, come through!

Open Gym 9-12

Workout of the Day

STRENGTH

Hang Power or Squat Clean
5-4-3-2-1-1 Reps

Notes
Perform one set every three minutes. Technique permitting, add weight each set.

METCON

AMRAP 12:00
8 Kipping Toes to Bars
12 Slam Balls
16 Alternating Step-Ups

Notes
KT2B: Scale up volume to 12 or 16 reps if able. Modify to hanging leg raises or 16 sit-ups.
The step-ups may be weighted or unweighted, tasters choice.

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CrossFit Group Class Programming Template (WK8/9)

A Christmas day class from 2019

Tomorrow’s Workout

Below is the workout well be running tomorrow. Both CrossFit and Short Circuit members are encouraged to come as we can modify the barbell movements to be their Dumbbell equivalents.

12 DAYS OF X-MAS

For Time:
1 Burpee
2 Push Presses
3 Front Squats 
4 Box Jumps
5 Hand-Release Push-Ups
6 (total) Dumbbell Power Snatches 50/35/25
7 Ring Rows or Kipping Pull-Ups
8 Deadlifts 
9 Calories Air Bike
10 Sit-Ups
11 Kettlebell Swings
12 Power Snatches (12 Burpees or 270m winter run options as well!)

Notes
The Push Press, Front Squat, deadlifts and power snatches are done with a barbell. Recommended loads: 115/95/75/65/45
If you do Short Circuit usually and are coming we can flip these for their Dumbbell equivalents.
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this:

1 Burpee
2 Push Press, 1 Burpee
3 Front Squats, 2 Push Press, 1 Burpee
4 Box Jumps, 3 Front Squats, 2 Push Press, 1 Burpee
5 HR Push-Ups, 4 Box Jumps, 3 Front Squats, 2 Push Press, 1 Burpee
…. all the way to 12-11-10-9-8-7-6-5-4-3-2-1 –
for a total of 364 reps.

This workout will take about 25-30 minutes for most folks.

Workout of the Day

STRENGTH

Bench Press
5 sets x 3 Reps Across

Notes
Perform 5 sets of 3 reps using last weeks heaviest weight. These should not be performed with a pause at the chest.
If you were not here last week, work up to a top set of 3 WITH a pause at the bottom of each rep then 1-2 additional sets at the same weight without the pause.

ASSISTANCE

3 Progressive sets of:
A1: Bent over Barbell Row 8-12 reps
A2: Carry of choice

Carrie Options
1. 1:00e Single Arm Farmer’s Carry
2. 1:00e Single Arm KB front rack carry
3. :30e(x2) Single Arm Bottom’s Up carry

Notes
For the barbell rows, use either an over or underhand grip, whichever feels better for you.
Focus on slower controlled carries over the length you walk in each 1:00 interval. Go heavy on the farmer’s and front rack. The bottom’s up carry will be lighter and focus more on shoulder stability than challenging your midline.

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CrossFit Group Class Programming Template (WK8/9)

The one and only Sasha Slocombe (with her Diapers&Dumbbells backup in tow)

Jan 1st Yoga and Meditation 2023 Kick off with Sasha Slocombe!

Start a new annual cycle with some movement and reflection at our New Year’s Day meditation and yoga class. This class will go from 9:30-10:30am and is open to all levels and free for CFSBKers as well as friends and family. Please bring a non perishable food item to donate to Camp Friendship to support their work in helping those in need beyond the holidays and into the coming year. Class will consist of an 45 minute all level yoga practice followed by 10 minute meditation and a 5 minute restorative relaxation period. A perfect way to start 2023. <3

What time? 9:30-10:30am (Doors open at 9:15)
How much? This is a FREE event open to all. Bring a friend or family member. All we ask is that everyone provide a non perishable item for our food drive.
What should I bring? A yoga mat if you have one otherwise we’ll enough enough mats here. Water, a comfortable second layer. An open heart and mind.

Workout of the Day

SKILL: Split Jerk

Notes
Today we’ll dive into the mechanics of the split jerk before taking some time to work the movement out of a rack.

METCON

Every 5:00 x 5 Sets
Row 500m

Notes
At the 0/5/10/15/20 minute marks complete a 500m Row. These should be hard but repeatable efforts. Your first round might be a little slower to feel it out and warm-up but try to his consistent splits. Try to make your final row your best round.

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CrossFit Group Class Programming Template (WK8/9)

Katie H, Katie E, DH3, Toni, Ali and baby Kal-El reunited at CFSBK

Start 2023 with a STRONG Foundation!!

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.

DAYS & TIMES

Morning Strength Cycle
This cycle meets at 7:30AM Monday and Wednesday. Your card will be charged immediately for $220. The second installment of $220 will be charged to the card on file automatically in 4 weeks.
Begin Date: Jan 2, 2023
End Date: Mar 2, 2023

Register here!

Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday. Your card will be charged immediately for $330. The second installment of $330 will be charged to the card on file automatically in 4 weeks.
Begin Date: Jan 2, 2023
End Date: Feb 27, 2023

Register here!

Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday. Your card will be charged immediately for $330. The second installment of $330 will be charged to the card on file automatically in 4 weeks.
Begin Date: Jan 2, 2023
End Date: Feb 27, 2023

Register here!

Workout of the Day

STRENGTH

Back Squat
5 sets x 3 Reps Across

Notes
Perform 5 sets of 3 reps using last weeks heaviest weight. These should not be performed with a pause at the bottom, instead take advantage of the stretch reflex at the bottom of each rep.
If you were not here last week, work up to a top set of 3 WITH a pause at the bottom of each rep.

ASSISTANCE

3 Sets of:
25 Unbroken Wall Ball Shots
60 Double Unders in as few sets as possible
Floater Exercise

Floater Options
15 DB Shoulder Presses
8 Strict Pull-Ups
12 DB/KB Shrugs

Notes
Today you’ll work some common conditioning exercises without an overall clock. This will allow you to rest as needed between exercises in order to achieve higher rep ranges than you typically might in a traditional metcon.
If 60 double unders seems.. aggressive, then spend 1:30 practicing Double Unders. That does NOT mean 1:30 AMRAP. It means dedicate that time to working on the coordination and development of the skill.
Choose a floater option that corresponds to a day you missed this week. We did pull-ups on Monday and overhead pressing on Tuesday. If you came both days perform the shrugs.

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CrossFit Group Class Programming Template (WK8/9)

Welcome to our final Foundations grads of 2022! Noa, Rachel and Miles. Some fun facts about these three… Noa was part of our kids program about 10 years ago and recently came back to join as an adult. Rachel is partners with former front desker and current Phoenix coach Grant W and Miles is the brother of recent foundations grad Craig W. So cool!!

Holiday Schedule

Saturday December 24th Christmas Eve

8am CrossFit
9am Short Circuit (in 597)
10am CrossFit
11am CrossFit
12pm CrossFit

Open Gym 8am-1pm

Sunday December 25th Christmas Day

9am CrossFit
10am CrossFit
11am CrossFit

Open Gym 9am-12pm

Monday, December 26th (Day after Christmas)

8 CrossFit
9 Short Circuit
10 CrossFit
11 CrossFit
12 CrossFit

Open Gym 8-1
D&D Cancelled
Evening block cancelled

Saturday December 31st New Year’s Eve

Regular Saturday Schedule

Sunday January 1st New Year’s Day

9:30 Yoga and Meditation Class
11am CrossFit
12pm CrossFit
1pm CrossFit

Open Gym
9:30am-2pm

Workout of the Day

STRENGTH

Shoulder Press
3 sets x 3 Reps Across

Notes
Perform 3 sets of 3 reps using last weeks heaviest weight. These should not be performed with a pause at the shoulder, instead take advantage of the stretch reflex at the bottom of each rep.
If you were not here last week, work up to a top set of 3 WITH a pause at the bottom of each rep.

METCON

15-9-6 Reps for time of:
Calories, Air Bike
Strict HSPUs

Notes
This should be a quick workout! Push the pace on the bike but be intentional and controlled with your Handstand push-ups. Do not crash down onto your head!
Full volume Strict HSPU / 9-6-3 Strict HSPU / Either rep scheme kipping HSPU / Box Piked / 15-9-6 Strict DB Press (heavy!)

ASSISTANCE

120 Tuck-Ups in as few sets as possible

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CrossFit Group Class Programming Template (WK8/9)

A Holiday Message to the CFSBK community from Dr. Judy

Dear friends,

I want to thank all of you – friends and staff – at CFSBK, for the love and support you’ve shown me this year. It was so hard losing Mike and there’s not a minute that goes by that I don’t miss him. He loved you all so much and was sustained by you.

Without him, I was very nervous about coming back to the gym but David kept gently nudging, as David does. I am so grateful to everyone for being so welcoming and supportive as I try to get back into fitness.

I wish you all the best of holidays and a wonderful New Year. As my son said at Mike’s memorial, we don’t know where he is right now except that we know he’s looking down and cheering you all.

All my love,

Judy Feldman

You can see one of Judy’s recent workouts on Instagram here