Workout of the Day

ASSISTANCE

3-4 Rounds:
12-16 DB Pullovers @ 3 sec down
12-16 alt Seated Pike Overs (6-8ea)

Notes
Rest 30-60 sec between exercises.

Start with a light load on the pullover to get a feel for positioning and tempo, and then increase to something challenging for the rep range across the rounds.

On pike overs, the height you lift over is less important than the quality of your reps: strong, straight legs, controlled lift and lowering. Hands forward = more compressed, more challenging. Hands back = less compressed, more forgiving position.

TEAM METCON

AMRAP 18 MIN
80′ Sandbag Bear Hug Carry
80′ Dual KB Farmer Carry
10/8 Calorie Bike

Notes
In teams of three, rotate through full rounds of work. Intent is very high effort, high output, and then a longer rest period.

Pick a heavy bag and KB’s and get a bit reckless on the bike!

Carry Distance = 4 x 20′ Segments

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CrossFit Group Class Programming Template (WK2/3)

The staff wall is complete!! Thanks to JB for putting this together. Too many cuties to process!!

We want to know what you think!

2024 is almost in the books, and we want to hear from YOU! Take a minute to fill out our feedback form to let us know what you love about CFSBK and what you’d like to see in 2025. Thank you for an incredible year—we can’t wait to hear from you!

2024 CFSBK Feedback Form

Workout of the Day

The 12 Rounds of Fitness!

12 Rounds For Time, starting with the first movement only and add the subsequent movement in each following round…

1 Wall Walk
2 Burpees
3 DB Thrusters
4 DB Push Press
5 DB Front Squats
6 DB Renegade Rows (total)
7 Sit Ups
8 DB Suitcase Reverse Lunge (total)
9 KB Swings
10 Kipping Knees to Elbows
11 Bike Calories
12 DB Snatches or KB Snatches (total)

Notes:
In round 1 perform 1 wall walk.
In round 2 perform 2 burpees and then one wall walk.
In round 3 perform 3 DB Thrusters, then 2 burpees, then 1 wall walk.
Continue in the same fashion, adding a new exercise each round.

There is a 30 minute time cap. This is the same workout we did last year — try to beat your score!

As noted above, renegade rows are 6 total alternating, 3 each side, reverse lunges are 8 total, 4 each side, and snatches are 12 total alternating, 6 each side.

Scaling Ideas!
Pick a DB weight that you can use for all of the movements. A good challenge would be to see if you can do the rows, squats, push presses, and thrusters in an unbroken complex. If you have one movement that is a big limiting factor, then a second set of weights might be appropriate.

Wall Walk: Scale back range of motion to an angled wall hold for 5-10 seconds OR Box Piked Handstand Hold x 10 seconds

Knees to Elbows: Straight arms throughout. RX’d movement is the knees truly touching the elbow joint, not the tricep. Scale: hanging knee raise, knees above the hips.

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CrossFit Group Class Programming Template (WK2/3)

Thank you to everyone who gave the gym holiday cards! Ya’ll are too sweet.

Holiday Schedule Today

CrossFit Group Class
9,10,11am

Open Gym
Hybrid early access 7am-9am
Open Gym: 9am-12pm

Workout of the Day

EMOM x 24 MIN
A. Bike x 40 sec
B. Row x 40 sec
C. Shuttle Run x 40 sec
D. AMRAP Strict Chin Up x 40 sec

Notes
The magic of today’s workout is finding your threshold pace — what’s the calorie or rep count you can hold on the first 3 stations consistently? Not coasting, not red-lining, just working hard and steady.

Game the chin ups however you like to maximize your reps across the 6 rounds. Make sure the elbows extend fully at the bottom of each rep and the chin breaks the vertical AND horizontal plane of the bar at the top.

If scaling, choose a method you can do about 4-6 reps in a row when fresh. These will add up!

Chin Up Scaling:
A. Bodyweight
B. Box Pike Foot Assisted
C. Band Assisted

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CrossFit Group Class Programming Template (WK2/3)

Post–workout family photo at 33 weeks pregnant! Steven and I have discovered a whole new side to CFSBK as expecting parents and feel so grateful for all of the advice (and stuff) we have received from this incredibly supportive community. Shoutout to all of the friends, coaches, and expecting/recent parents in the CFSBK family who have helped us navigate this phase as we prepare for the exciting next chapter -Lauren

Holiday Schedule

Tuesday 12/24

CrossFit Group Class
6,7,8,9,10am, 12pm

Open Gym
Hybrid early access 5-6am
Open Gym: 6am-12pm

Wednesday 12/25

CrossFit Group Class
9,10,11am

Open Gym
Hybrid early access 7am-9am
Open Gym: 9am-12pm

Workout of the Day

STRENGTH

Rack Jerk
3-3-3-3

Notes
These can be push jerks or split jerks, whatever you’re more comfortable with!

Novice/Intermediate lifters can work at moderate loads that allow for consistent technique. Advanced lifters should build to something very challenging by the last set or two.

METCON

4 Intervals of

In 1 minute:
15 Push Ups
AMRAP Power Cleans in remaining time

Rest 1 minute between intervals

Notes
The intent is to have at least 30 seconds to accumulate reps on the barbell. Scale the push-up volume or difficulty as needed to achieve the stimulus across the 4 rounds.

Power Clean: use a moderate load you’re confident doing repeated singles with. 65-75% of a 1 rep max is a good guideline.

Push Up Scaling:
RX+ Deficit Push Ups on Plates
A. 7-12 Push Ups
B. 15 Elevated Push Ups (bar in rack or hands on box/bench)

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CrossFit Group Class Programming Template (WK2/3)

Devi and her daughter Anoushka

Longtime CFSBK’er Devi Needs Our Support

Longtime member, Devi Aurora is reaching out to our amazing community for help. Her daughter, Anushka, is currently facing some serious health challenges, and they’re seeking support far and wide—including from her extended gym family here at CFSBK.

Below is a heartfelt explanation from Anushka herself about her condition. Please take a moment to read her story, consider helping in any way you can, and share to spread the word. Every bit of support makes a difference.

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To my friends, family, and everyone else reading, 

It’s not easy for me to share this, but I feel it’s important to be open with the people I care about most. About a year ago, I was diagnosed with a rare kidney disease. This condition causes my immune system to attack my kidneys, damaging their ability to filter waste and fluid from my body. The damage to my kidneys has dramatically worsened over the past year, and my doctor just told me that my kidneys are no longer salvageable. Now, I am at a point where I urgently need a kidney transplant within the next couple of months. 

The condition I have is challenging because it doesn’t just go away. My kidneys have been working harder and harder, but they’re no longer able to keep up. There is a preventative immunosuppressant medication available that can help, but it’s too late to use it with my current kidneys. A transplant is my only chance at returning to a healthy, active life. 

While I’m on the national transplant waiting list, the wait time for a kidney can be many years, and unfortunately, I don’t have that much time. That’s why I’m reaching out to you now—with hope in my heart and humility in my request. If you’ve ever thought about organ donation or feel moved to help, I’m asking if you would consider getting tested to see if you could be a match for me. Living donation is a remarkable gift that would save my life. I do want to be very clear: there is absolutely no pressure or expectation. If donating isn’t something you feel comfortable with, I completely understand. I know this is a deeply personal decision, and simply sharing this message and raising awareness means the world to me. 

If you are open to becoming a donor, register below to be evaluated through my hospital, Columbia-Presbyterian (New York, NY). If you are based outside of NY and want to complete testing in your state, you can notify Columbia once they reach out and they will order the tests to any local center. I’m leaving some helpful links on the next page, which talk about the process of being evaluated as a donor. Please do reach out if you have any questions or want to talk more, and let me know if you are going to be tested! 

Request an appointment through the “Living Donor Evaluation Questionnaire”

The form also prompts if you are considering donation for a specific person – please contact me for any information needed to complete this section. 

Thank you for taking the time to read this and for being a part of my life. Your love, support, and encouragement give me the strength I need to face this challenge. 

With love and gratitude, 

Anoushka 

anoushka.aurora@gmail.com

Helpful links: 

– https://columbiasurgery.org/kidney-transplant/request-appointment 

– Here is where you can enroll as a potential donor with my hospital, Columbia-Presbyterian, located in New York. 

– Request an appointment through the “Living Donor Evaluation Questionnaire” – Resource 1: 

https://www.kidneyregistry.com/for-donors/am-i-qualified-to-donate-a-kidney/ – Resource 2: 

https://www.kidneyfund.org/kidney-donation-and-transplant/organ-and-tissue-donation/w hat-consider-donating-kidney 

– Some useful information if you are considering donating (evaluation process, insurance coverage, surgery, recovery, etc.)

Workout of the Day

ASSISTANCE

3-4 Rounds for Quality
40-60 sec Handstand Hold at wall
8-12 Sandbag Bear Hug Good Mornings
20 sec each Front Scale

Notes
Handstand: If holding for 1 min at the wall is no problem, option to scale up to some free-standing practice today.

Good morning: Keep your weight mid-foot and stretch/load into the glutes as you hinge.

Front Scale: Keep both legs straight throughout; squeeze those quads and point the toes!

METCON

10 Minutes
Bike Calories

Rest 5 Min

10 Minutes
Row Calories

Notes
Perform this workout interval-style: 10 rounds x 30 sec “On” / 30 sec “Off” , where…

“ON” = 80-95% effort
“OFF” = 50-60% effort, conversational pace

Look at your RPMs or Watts. Aim to sustain or build your output during each “On” interval. Let the “Off” period be a relatively easy spin, like active recovery before the next tough interval.

Record your total calories accumulated during the entire 10 minute period on each machine, including the recovery intervals. Just let the machine keep counting up.

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CrossFit Group Class Programming Template (WK1/3)

Tim and Tom tackle a test of tension.

Holiday Schedule

Monday 12/23
Normal Schedule

Tuesday 12/24

CrossFit Group Class
6,7,8,9,10am, 12pm

Open Gym
Hybrid early access 5-6am
Open Gym: 6am-1pm

Wednesday 12/25

CrossFit Group Class
9,10,11am

Open Gym
Hybrid early access 7am-9am
Open Gym: 9am-12pm

The Front Scale

The gymnastics front scale challenges the standing leg’s glutes, quads, and ankle stabilizers while developing hip flexion strength in the extended leg.

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