Workout of the Day

STRENGTH

Front Squat
3 x 8-10, building

Notes
Continue to establish a baseline of good mechanics with the front rack position, vertical torso, and speed out of the hole.

This will be a moderate load and you should have 1-2 reps in the tank left until the final set.

If you were here last week, aim to work at similar or slightly heavier loads.

PARTNER METCON

10 Rounds for Time
7 Ball Slams
9 Wall Ball Shots

Notes
Embrace the “fun”! With only 45 wall ball reps each, consider throwing a heavier ball or aiming for a higher target.

Partner A completes a full round, then Partner B completes a full round. Continue alternating until 10 rounds are complete.

Programming Template: Week 2/8

Register for Murph 2026!

Our 19th annual Memorial Day Murph event is just around the corner! We’ll be running heats all morning across both locations, with grilling, a potluck, lawn games, and a great kick off to the summer at CFSBK. Check out all the details below and sign up for a heat before they fill up! Murph is a free event and we ask that members make a donation on behalf of Team CFSBK to K9s for Warriors, which trains service dogs for veterans suffering from PTSD.

Food, Potluck & Volunteers

We’ll be grilling and hosting a potluck with food served by 10am. CFSBK provides all meats (including vegan options), bread, condiments, cutlery, beer, and seltzer. Members: please bring a side dish. Fruit, chips, desserts, salads, whatever you like. Sign up here to let us know what you’re bringing.

We also need a few good humans to volunteer! We’re looking for help on the grill from approximately 9am-12pm as well as setup and breakdown. Email cfsbkcommunity@gmail.com if you’re interested.

Sign Up for a Heat

Register here or via the ZenPlanner Member App (tap your photo/initials in the top left, then “Events”).

The Workout

For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed. If you’ve got a 14/20-lb vest or body armor, wear it. The gym has a small number of loaner vests available on a first-come, first-served basis. If wearing one is important to you, bring your own.

Scaling: We’ll offer several modified versions of Murph so everyone gets a challenging but appropriate experience. This event is completely inclusive. No matter your ability level, there’s a version for you.

Scaling Options and Workout Logistics +

Who Was Murph? +

K9s for Warriors +

Workout of the Day

STRENGTH

A1. Pendlay Barbell Row 3×6-8 ea
A2. Rear Foot Elevated Split Squats 3×8-10 ea

Notes
Use a 20×1 tempo for both movements. After 1-2 warm-up sets, perform 3 work sets of each movement. You may build in load. Aim to find something that feels like at least RPE 8 for your final two sets. Every other week you will perform this super set with the goal of either adding reps, increasing load and/or improving quality of movement.

METCON

For Time
20 Box Jumps (24/20)
30/22 Calorie Bike
20 Box Jumps (24/20)

Notes
Intent: 4–7 min. Push the bike as hard as you can while still maintaining your pace through the last 5–10 calories. Box jumps if you’re confident, step-ups if not — either works as long as you’re moving fast. Choose the version that lets you sprint safely.

Programming Template: Week 2/8

Cheryl C back at CFSBK!

Pendlay Rows versus bent over barbell rows

The bent over barbell row builds upper and middle back, shoulder, and arm strength. The Pendlay variation emphasizes more upper back extension while reducing lower back demand. Benefits include postural strength, shoulder stability, back arch strength, and balanced joint strength around the shoulders and elbows. It also helps with keeping the bar close to the body during the pull of the snatch and clean.

Workout of the Day

STRENGTH

3-4 Progressive Sets
5-10 Strict Ring Dips
10-12 ea Single Leg Box Hamstring Curl

Notes
Use a controlled tempo on the curls, aiming to keep some tension in the leg that’s working for the entire set.

Dip Options
Ring 5-10
Matador 6-12
Foot Assisted Box or Parallette 6-12

METCON

4 Rounds for time of:
500/400 m Row or Ski Erg
25 Air Squats
15 Ab Mat Sit ups
10 Burpees

Notes
This workout is primarily a conditioning / aerobic endurance piece with a secondary focus on pacing under fatigue. How fast can you sustain your erg efforts without blowing up early?

Programming Template: Week 1/8

Coach E takes flight

Werewolf Game Deluxe screening at CFSBK TONIGHT

Workout of the Day

AMRAP 20 MIN
270m Run
6 Strict Pull-Ups
12 Power Cleans

Notes
The last time we performed this workout was May 2, 2023. Power Cleans should be steady singles or 2-3 touch and go sets. (+/155/135/95/75/..)

Pull-Up Options
1. Bodyweight Strict Chest to Bar
2. Bodyweight Strict
3. Kipping
4. Banded or Self Assisted

ASSISTANCE

Lateral Raises
10-10-AMRAP

Biceps Curls
10-10-AMRAP

Notes
Time permitting, perform all the lateral raises first, then all the curls.

Use your first set of 10 reps to warm-up and create mind-muscle connection in the movement. Second set, go heavier, moderately tough for 10 reps. Rest at least 1 minute after this set, potentially more.

Final set we are aiming for failure in the range of 12-16 reps. Adjust loading as needed!

Programming Template: Week 1/8

Little Monday pump session with the boys to start off the week right

Biceps Curls

The video link below jumps right to Jeff talking about the biceps curls we’ll be doing in class today. He discusses alternating versus tandem DB curls and why tandem is better.

Workout of the Day

FLOATER STRENGTH

A1/A2. Superset:
DB Bench Press, 3×8-12
Romanian Deadlift, 3×4-6
*Both Movements @ 30×1 Tempo

B. Front Squat 3×10, building
C. Deadlift 3×10, building
D. Strict Press 3×10, building

Notes
Tomorrow we have running, strict pull-ups, and power cleans!

A. Superset: Perform 2-3 warm-up sets, then work up through three progressive heavy sets in the rep ranges. Aim to find something that feels like at least RPE 8 for your final 2 sets. On the RDLs, use a hook grip if needed, and also know that grip endurance is a part of what we are training in this exercise!

B-D: Our goal for Week 1 is to accumulate some volume with technically sound, crisp reps and establish a baseline of good mechanics. You should have 1-2 reps in the tank left until the final set.

Use your qualitative and quantitative notes from prior cycles to guide you!

METCON

EMOM 12 Min
A. 12/9 Cal Bike
B. 45 Sec AMRAP Push-Ups
C. 12-16 Alternating Back Rack Reverse Lunge (95/65/45#)

Notes
Make sure you’re striving and thriving in today’s workout, not just surviving!

Each element should be completed in 45 seconds or less consistently. Adjust accordingly.

Bike: Scale calories for a challenging, sustainable effort of 45 seconds or less.

Push-ups: Choose a tough variation that allows for no less than 10 hard reps per round. You can mix and match your approach. For example: 5 full reps per round + 10 elevated to a box or bench.

Lunge: Reduce loading as needed.

Programming Template: Week 1/8

Post Diapers & Dumbbells feeding and social time

Staying Active Through Pregnancy with Tia Claire Toomey

Workout of the Day

CrossFit Open  22.1

AMRAP in 15 Minutes
3 Wall Walks
12 Dumbbell Snatches (50/35 lb)
15 Box Jump Overs (24/20in)

Notes
If you were here in 2022, check your training log and see if you can beat your score today!

Scale as needed to complete at least 5 rounds of work today.

Wall Walk:
1-2 Full ROM
3 Partial ROM
20 sec Angled Inversion Hold (accumulate time as needed)

DB: Scale Load for 12 unbroken reps during most if not all of the workout

BJO:
16/12in

Programming Template: Week 1/8

Class is always better when Nora is there!

Danielle Brandon and Bethany Shadburne vs. 22.1

Danielle Brandon gets into ROUND 12 of this workout!

Workout of the Day

STRENGTH A

4 Rounds
40 ft Farmer’s Carry
directly into
40 ft Sandbag Carry

Notes
Warm up to RPE 7-8 for a 40 foot Farmer’s carry and a heavy sandbag carry. Complete 1 length of the gym carrying the farmer’s handles. Set them down and immediately pick up a sandbag and run it back to where you started.

Rest about 2 min between sets. You’ll be trading off with your fellow athletes, so keep the vibes high!

STRENGTH B

3 Rounds
80 ft Sled Push

Notes
Warm up to a sled weight about RPE 8-9 for a down-and-back push. Complete 3 rounds at that load.

Rest about 2-3 min between sets, trading off with other athletes.

The weight should be a serious challenge, but not so heavy that the sled stops moving at any point during your 80 foot effort (other than a very brief turnaround).

Programming Template: Week 1/8

Full house on a Monday evening

The Burden Run

Today’s workout is all about moving some mass through space. Get inspired by this short recap of from the 2013 CrossFit Games called the “Burden Run”. A classic!

Workout of the Day

STRENGTH

Front Squat
3×10-12, building

Notes
Our goal today is to accumulate some volume with technically sound, crisp reps and establish a baseline of good mechanics with the front rack position, vertical torso, and speed out of the hole.

This will be a moderate load and you should have 1-2 reps in the tank left until the final set.

METCON

Every 3 min x 5 Rounds
12 Unbroken Wall Ball shots
36 Unbroken Double Unders

Notes
Athletes have 90 seconds to complete the work each round. Any remaining time until the next 3-minute interval is rest.

If you are proficient at double unders, your goal is to complete 36 unbroken reps. If you miss before reaching 36 reps, restart your set from zero.

If you are still developing your double unders, do them today if you can perform at least one. Start by breaking the reps into smaller sets, and if needed, reduce the total reps per round. Suggested options are 32, 16, 8, or even 4 reps per round!

Programming Template: Week 1/8

Coach Clay’s Werewolf Game Deluxe screening at CFSBK this weekend

Workout of the Day

STRENGTH A

EMOM x 5 Min
3 Weighted Strict Chin-Ups (5 total sets)

Then rest 1–2 minutes and complete 1 drop set of max reps (bodyweight or assisted).

Notes
We performed weighted chin up intervals in the previous cycle. Use 4/14/26 or 4/28/26 as a reference for your chin up progression today.

Perform 5 total sets of work. You may build in load across the sets but performing reps on the minute will considerably reduce the load you’ll be able to use. All 15 reps today start from a dead hang with straight arms and finish with the athlete’s chin over the bar.

STRENGTH B

B1. Dual DB Bench Press, 3×8-12
B2. Barbell Romanian Deadlift, 3×4-6

Notes
Use a 30×1 tempo for both movements.

Perform 2-3 warm-up sets, then work up through three progressive heavy sets in the rep ranges. Aim to find something that feels like at least RPE 8 for your final 2 sets.

RDLs: Use a hook grip if needed, and also know that grip endurance is a part of what we are training in this exercise!

On alternating weeks you will perform this super set with the goal of either adding reps and/or increasing load.

METCON

For Time
50/40 Cal Air Bike
550 m Run

Notes
This is a simple but tough little workout. Intent < 6-8 minutes. Go hard on the bike and then try to keep your intensity up on the run.

Programming Template: Week 1/8

Workout of the Day

PARTNER METCON

2 Rounds For Time
20 Sandbag Ground to Shoulder
(Non-Working Partner Holds Handstand at Wall)
3000m Bike
(Non-Working Partner Holds Sandbag in Bearhug)
1000m Row or Ski
(Non-Working Partner Holds KBs in Suitcase Hold)

Notes
This long workout will challenge our aerobic capacity as well as positional and postural endurance… but luckily we get to do it alongside a buddy today!

Trade off with your partner as needed to maintain high quality effort for the duration of the workout. Reps on the sandbag, bike, and erg can only be counted up while your partner is in the required hold.

There are no prescribed loads today. Pick heavy implements that will challenge you.

Work hard and have fun!

Handstand Scale
A. Angled Hollow Inversion (wall facing)
B. Box Piked Handstand Hold

Programming Template: Week 8/8

Charlotte and Linus at CFSBK circa 2009. Happy Mother’s day!

ICYM!: When To Scale and When To Go Heavier

The balancing act between performing workouts with their intended metabolic stimulus versus going heavier or doing a harder version and being slowed down considerably can be somewhat nuanced. Here is an interview with coach David where he discusses this balance.

What did your journey with approaching the loads and movements in CrossFit look like?

When I started CrossFit, I was self-teaching myself the movements, so I did what I could and then practiced the movements that I didn’t know how to do yet. It took me about a year before I was doing almost everything “Rx’d”. The culture back then was pretty different in CrossFit with much more emphasis on the goal of doing the workouts “as Rx’d”. Times have changed, and even here at CFSBK we deemphasize that aspect of training, but it’s still important to be pushing past our comfort zones with the versions of movements we select. I definitely was biasing a heavier weight and slower times in the beginning, which helped me develop the requisite strength to be able to eventually move the standard weights. Back then, if it said do 315lb deadlifts and I was literally slogging through single reps and taking 15 minutes to do something that should have been done in 5, so be it. We don’t need to always take it to that extreme, but forcing myself to do weights outside my comfort zone on a regular basis had a profound effect on my abilities over time. That being said, I still scale workouts when it makes sense. Last week’s 115lb hang power snatches were a bit too much for me, so I did them at 95lbs. It was still hard, it still sucked, but I was able to hit the goal of the workout while still challenging myself. Similarly, I often do 9 feet on the wall ball target, although I do try and force myself to go for 10′, even if that means I’m doing sets of 5. There is absolutely no shame in scaling, and most people in class will be modifying something on the workout which is exactly how CrossFit’s methodology is intended to be executed, that being said, its important to not always take the familiar or comfortable path. I say this about single unders versus double unders a lot. People get comfortable with singles, struggle with doubles and just resign themselves to always doing the single under version. I like to encourage people that even if you have ONE double under, do a version of the workout that forces you do to double unders. Even of the white board says sets of 50 per round and you’re doing 5 per round. That’s 5x closer to developing your skillset than doing 100 single unders.

How do I know when to go heavier during WODs?

When you feel like you “own” a weight or are able to hit sets unbroken, then it’s time to bump it up. Don’t get complacent with certain loads. For example, if you’re always doing 65-pound thrusters, even if it still feels difficult, you need to start gradually adding five to 10 pounds to push your strength and comfort level. A little weight goes a long way. Even if you just commit to doing 70 or 75lbs every time thrusters come up, it’s going to compound. You’ll realize you can still get through the workouts, and people often profoundly underestimate themselves in my experience. If you always swing the 16 kg kettlebell, start venturing out to heavier territory as long as you feel confident in your technique, which might mean going a bit slower or breaking up reps more. The strength segment in class is not the only opportunity to get stronger. Every workout provides opportunities to tweak the stimulus. You’ll have to dip into loads or movements that intimidate you a little if you want to get better. Don’t stress about being “the last person to finish the workout”. Literally, every day in every class someone is the “last person”, but you know what? They’re still miles ahead of the millions of people sitting on their couch.

Any parting thoughts?

Use your coaches as a resource! We want you to improve and will always let you know how a movement looks and whether you should scale up or back down. Let us know you’re trying to get stronger and we can give you some thoughts about how to modify your workout intelligently. Also, make sure you’re logging and writing down both qualitative and quantitative data! You’ll never remember to go heavier on that barbell if you can’t refer back to previous experiences. Focus on writing notes specific to how heavy things felt and whether you think you could have gone a bit heavier and kept your technique together.