Workout of the Day

STRENGTH, PART 1

Every 1:30 x 9 Sets:
2 Snatches

Notes
Snatches may be Power OR Squat today. Athlete’s choice!

Newer lifters can work with light to moderate loads throughout to build their mechanics and consistency on the lift.

Int & Adv lifters: Aim to do all of your sets within the 65-85% range today, or a bit heavier if things are moving well. If you miss a lift, repeat or decrease load and wave up again.

STRENGTH, PART 2

Back Squat
3×4-6, Building or Across

Notes
We have a lower rep range today, so aim to add load to what you did in Week 4! These should be tough sets, with about 1 rep in reserve.

Focus on creating as much speed as possible out of the bottom of your squat.

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CrossFit Group Class Programming Template (WK6/8)

Coach Cara with the inaugural Mythic Strength crew!

Rainbow Worm Monster

This throwback video from 7 years ago shows one of the 4 activities we would do during out CrossFit Kids birthday parties. This game was for the younger children and involved them running to particular colored tape lines on the floor to escape. That’s coach David and Lynsey in the tubes and Tori running the color call outs. These parties… they took a lot of energy to run.

Workout of the Day

“ANGIE”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

Notes
Intent < 30 min. This chipper should push your muscular stamina while being metabolically taxing. Drop the reps and/or modify the exercises you struggle with.

All reps of the pull ups must be completed before moving onto the push ups, and so forth.

Today is a perfect day to develop virtuosity in movement — doing the common uncommonly well. These are simple calisthenics; potent if executed at our threshold pace. How quickly can you move while completing each of your 400 reps with full range of motion and consistent mechanics?

Aim to avoid any one exercise taking more than 8 minutes.

If you are scaling and you can complete more than 15 reps at a time of your pull/push variation, it’s too easy. Use the placement of your feet on ring rows and the height of your barbell or box on the push ups to find that “just right” level of difficulty today.

Scaling Option A
60 pull-ups
60 push-ups
100 sit-ups
100 squats

Scaling Option B
60 ring rows
60 elevated push-ups
80 sit-ups
80 squats

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CrossFit Group Class Programming Template (WK6/8)

Coach Noodles during her aerial pole performance at the 2025 CFSBK Community Art Show

The 2025 CrossFit Open

WHAT IS THE CROSSFIT OPEN?

For the past 15 years CrossFit has hosted a worldwide competition called the CrossFit Open, this is the first stage in the CrossFit Games season to crown the fittest on earth. For the vast majority of people, the Open is an opportunity to test their fitness and celebrate the thing we love so much with our affiliate and worldwide community. The Open follows the same cadence each week. The workout is released on the CrossFit Games website on Thursdays at 12 p.m. (noon) Pacific Time, and you have until Monday at 5 p.m. PT to do the workout and submit your score online. At the end of each week, you can see where you stack up against the world, in your age group, and within your division by viewing the worldwide CrossFit Games Leaderboard.

Register for the 2025 CrossFit Open here

Here are some of the divisions you will be placed in based on age and gender:

• Individual – All athletes aged 18-34 will be placed in the individual division.

• Age Groups – There are nine age group divisions for teenage athletes aged 14-17 as well as masters athletes ages 35+.

Once you are placed in a division, you will have the opportunity to choose a variation of the workout based on your fitness level:

• RX’d – Do the workouts as written. This is the most challenging option, yet many individuals have moved from scaled to Rx’d as they progress from year to year.

• Scaled – Not quite ready to tackle the workouts as written? No problem. The scaled division offers classic scaling options for many of CrossFit’s common gymnastics movements and includes lighter loading.

• Foundations – Just started CrossFit or maybe this is your first Open? The foundations workouts are a great place to start.

HOW AND WHEN TO PERFORM THE CROSSFIT OPEN WORKOUTS

FRIDAY NIGHT LIGHTS

Every Friday (2/28, 3/7, 3/14) starting at 5pm we’ll run three heats of the Open workout in 597. This is a more festive approach to the Open where we light up the space, break out the discoball and encourage folks to come watch. It’s a lot of fun! If you want to participate just RSVP for a heat time on Zen Planner.

Note that your heat start time means that’s when we’ll review the standards and start your workout. All warm-ups will be DIY beforehand. We also ask that after you perform your workout (and recover) you help judge someone from the next heat. Volunteer judges from folks watching are also extremely appreciated!!

SATURDAY CLASSES

We will run the Open workouts Saturdays in group classes on 3/1, 3/8 and 3/15. Sign-up for these classes will work as normal and be available to all CFSBK members.

Each class will include a warm-up, standards review and then run two heats of the workout so that one person can perform the workout while another judges before switching roles.

OPEN GYM

Members who would like to perform the workout in Open Gym between Thursday and Monday are allowed to but need to manage getting their own judge. Their judge needs to be someone else registered for the Open or well versed in CrossFit.

THEME WEEKS

Each week we’ll have a different theme and encourage members to dress the part and add a little more fun and silliness to the event. Prizes will be available to members each week for the best expressions of each theme!

PARTICIPATION NOTE

Some members have expressed their disinterest in registering for the Open through CrossFit due to either the organization’s handling of Lazar Đukić’s drowning at last year’s Games or its updated gender policy, which excludes transgender athletes from competing in their chosen gender category.

In response, we have reached out to the CrossFit Games team to share our perspectives on why we believe this policy change is a major step backward. Additionally, unlike in previous years, we will allow members who choose not to register for the Open due to these concerns to participate in Friday Night Lights and complete the official workouts in Saturday classes.

Please note that members who do not register through CrossFit will not be included on the event leaderboards, as these are managed by CrossFit and based on worldwide rankings.

We ask that everyone respect the choices of their fellow community members and participate in whatever way feels right for them.

Workout of the Day

FLOATER STRENGTH

A. Bench Press, 3×4-6
B. Back Squat, 3×4-6
C. (2 Squat Cleans + 2-4 Front Squats) x 4-6 Sets
D. Strict Press, 3×6-10
E. Deadlift, 3×4-6

Notes
Tomorrow we have pull ups, push ups, sit ups, and air squats!

The lifts can be sets across or building. The rep scheme for the bench press is the same as it’s been all cycle. We have a rep range decrease today on the back squat, strict press, and deadlift, so aim to increase load, working with about 1 rep in reserve on the work sets.

Clean Complex: Beginner lifters: work with light to moderate load and aim for consistency. Int/Adv lifters: start at 50-60% and build by about 5% each set. Feel free to use “wave” loading as well!

TEAM METCON

15 Rounds for Time
3 Sandbag Clean to Shoulder
120′ Sandbag Bear Hug Carry
6 Burpees

Notes
In teams of three, athletes rotate through full rounds of work. 5 Rounds each athlete, 15 Rounds total. Lift heavy and move fast!

Each individual round should be in the realm of 1:00, give or take. Scale load, reps, or distance as needed to achieve this for your own individual rounds.

Carry = 3 x “down and back” across the far tape lines (down = 20′, back = 40′, down = 60′, etc.)

Scale the burpee by decreasing volume of reps or taking out the push up.

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CrossFit Group Class Programming Template (WK5/8)

Steve setting up for some Back Squats on floater day.

Why do we do Floater days?

Watch this segment from the Varied Not Random podcast where coach David discusses the reasons behind why we build in Floater days to CFSBK programming. (video will start at the point he talks about this)

Workout of the Day

PARTNER METCON

For Time:

10 Rounds (5 each)
5 Overhead Squats, 135/95/65#
50 Double Unders

-Into-

10 Rounds (5 each)
5 Deadlifts, 275/185/125#
10/8 Cal Bike

Notes
Intent < 25 min

Athletes trade full rounds of work: 5 each / 10 total on the squat/DU couplet, then move to the deadlift/bike couplet.

Your midline will be taxed after the first portion of this workout! Be sure to set up with a solid brace for your deadlifts when you get there.

OHS: Medium-heavy and unbroken. Reduce load as needed. You may squat snatch the first rep or power snatch and continue into the squats.

Athletes who cannot currently overhead squat an empty barbell to depth may Front Squat instead.

DL: Heavy weight you can complete unbroken or in two sets.

DU Scaling: Spend no more than 30 sec here per round.
A. 20-40 DU
B. 30 Sec DU Practice
C. 70 Single Unders

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CrossFit Group Class Programming Template (WK5/8)

Connor laughing at how light these 55lb DBs feel

Wrist Position in the Overhead Squat

Olympian Chat Vaughn discusses wrist position in the overhead squat. In this movement we want the wrists extended with the palms up and a tight grip on the bar. This increases stability in the overhead position.

If your wrists bother you with overhead squats, consider first your wrist position and active grip. If that doesn’t help, consider going slightly more narrow which sometimes alleviates discomfort on the thumb side of your wrist. Finally, wrist wraps are a great way to increase the support and stability around your wrists. Wraps are helpful for everything from overhead squats, thrusters, handstand push-ups and anything else where your hand/wrist complex is in compression.

Workout of the Day

FLOATER STRENGTH

A. Bench Press, 3×4-6
B. Back Squat, 3×4-6
C. (2 Squat Cleans + 2-4 Front Squats) x 4-6 Sets
D. Strict Press, 3×6-10
E. Deadlift, 3×4-6

Notes
Tomorrow we have overhead squats, double unders, heavy deadlifts, and biking. If you are coming to class tomorrow, deadlifting today is not recommended!

The lifts can be sets across or building. The rep scheme for the bench press is the same as it’s been all cycle. We have a rep range decrease today on the back squat, strict press, and deadlift, so aim to increase load, working with about 1 rep in reserve on the work sets.

Clean Complex: Beginner lifters: work with light to moderate load and aim for consistency. Int/Adv lifters: start at 50-60% and build by about 5% each set. Feel free to use “wave” loading as well!

METCON

AMRAP 3:00
10 Kipping Toes to Bar
5 Shuttle Runs (40′)

Rest 3 Min

AMRAP 3:00
10 Kipping Pull Ups
5 Shuttle Runs (40′)

Notes
Intent 3+ rounds per AMRAP. These are short intervals, so you need to hit the ground running (literally!) on this one.

Scale volume on the gymnastics movement to a number you can do consistently unbroken or in two quick sets.

For example, if your max effort set is 8 reps, a good strategy is to do 6 reps per round and push to stay unbroken throughout. If your max is 10-12, then you might keep 10 reps each round, but plan to break 6+4 from the beginning.

Further Gymnastic Scaling:
TTB: Kipping Knees to Elbows, Kipping Hanging Leg Raises, Sit Ups
PU: Jumping Pull Ups, Banded Pull Ups (5/round), Ring Rows

Shuttle Run:
1 Rep = 40′ = 20′ down and 20′ back.

Complete 5 reps, or scale to a number you can finish at a tough effort pace under 40 seconds.

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CrossFit Group Class Programming Template (WK5/8)

CFSBK Alumni Mel L rocking her skull and bones tank while training Muay Thai in Thailand

How should I approach my heaviest lifts when my technique starts to deviate?

Here’s a segment from a recent What is CrossFit event we hosted at the gym. In this Q&A portion, a member asks how far he should push on a lift if he feels his technique starting to falter. This answer applies primarily to compound lifts like the squat and Olympic lifts rather than isolation exercises, which can be taken to failure much more safely.

Takeaways/Additional points:

• With compound lifts, you don’t need to go all the way to failure to reap most of their benefits. Leaving 1–3 reps in the tank on the big lifts is sufficient.
• Technique and safety exist on a spectrum. Part of being a robust human is the ability to buffer slightly suboptimal technique on your heaviest and final reps. Coach David visualizes this as:
  • Green zone: Joint positions and bar paths are on point.
  • Yellow zone: Some deviation occurs, but you’re still in control, and nothing crazy is happening.
  • Red zone: You’re no longer in control of the lift, and weaknesses or imbalances create unproductive and potentially dangerous positions under load.
• Being relentless with technique on lighter, easier reps improves your ability to maintain position under heavier loads. Treat the empty barbell like a work set.

We will be hosting another free member event where we just focus on nutrition on March 22nd from 1:30-3pm.

Workout of the Day

7 Rounds for Time
250m Row -OR- 500m Bike
8 Alternating DB Suitcase Reverse Lunges @ 50/35/20# ea
8 Burpee to Target

Notes
Intent < 21 min.

Row/Bike: <1:15/round. Find a challenging pace that still allows you to get right off the machine and immediately into your lunges. Scale meters back as needed to stay within the time domain.

Lunges: 1 DB each hand. Heavy load. Make sure to stand all the way up on each rep, opening knee and hip joints completely and stacking the head and shoulders on the rest of the body.

Burpee: Find a pull-up bar that is above your standing reach, ideally 4-6″. Touch with both hands at the top of each rep.

ASSISTANCE

3 Rounds
Bicep Curl 21’s
10-15 DB Lying Tricep Extensions
10-15 ea Side Plank Raises

Notes
Curls: 7 reps full extension to 90 degrees + 7 reps 90 degrees to full flexion + 7 reps full rep!

Rest 30-45 seconds between movements. Adjust loading as needed.

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CrossFit Group Class Programming Template (WK5/8)

Welcome new Foundations grads Lindsy, Ashley, Dalia and Melanie

Sick? Stay home please! 🤒

At CFSBK we’re all about pushing through challenges, but one thing we don’t want you to push through is illness. If you’re feeling under the weather—whether it’s a cough, fever, or anything contagious—do yourself and your fellow members a favor and please stay home. NYC has had a surge of cases from norovirus to the common cold so we ask that everyone be considerate to your fellow gym members and staff and call it a rest day if you’re battling a virus. This holds true for group, open gym and personal training clients (and staff!) Thank you for your consideration!

Workout of the Day

STRENGTH

A1. DB Strict Press, 4 x 8-12
A2. Strict Chin Up, 4 x max reps

Notes
Rest about 45 sec after pressing and 1:30-2:00 after chin ups.

Do at least one lighter/shorter warm up set before the work sets.

Press: Track back to Week 3 and aim to go heavier and/or do more reps across your sets. Recommend doing your final set to failure.

Chin Ups: If you hit 10+ reps in all your sets in week 3, add weight.

If you are not yet doing sets of 5+ reps unbroken, use the progression below. Aim to do more total reps than in Week 3:
A. Bodyweight “Cluster sets” (ex: 4+2+2, with short rest between)
B. Weighted Negatives, 4 x 2, as slow as possible
C. Negatives, 4 x 3, as slow as possible
D. Box Pike or Foot Assisted, 4 x 6-10

METCON

For Time:
400m Run
30 Push Jerks @ 135/95/65#
400m Run

Notes
Intent < 9 min

Barbell: Moderate load you can complete at least 7 reps with when fresh.

Run: < 2:30 (10 min mile pace). Scale to 270m if needed!

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CrossFit Group Class Programming Template (WK5/8)

Fearless Brenna enjoying the view from the top

Reracking Shoulder to Overheads

Performing multiple jerks like today’s workout requires efficiency bringing the bar back down to your shoulders. Timing and position are critical here. Watch this 1:42 video for a primer on how to bring the bar back down to your shoulders efficiently and safely.

OUCH MY CLAVICLES

If you see a workout like this—or any workout involving multiple cleans, thrusters, or shoulder-to-overhead movements—and you know it’s going to bang up your clavicles, consider some protection. Lift Collar makes a weightlifting collar that can be worn over or under your shirt to help protect your clavicles. Many athletes used to rely on The Chestee, but unfortunately, they have ended their direct-to-consumer sales.

While proper technique should be sufficient for 90% of people, factors like mobility limitations, prominent clavicles, or a history of clavicle fractures can make racking a barbell uncomfortable. In those cases, extra protection might be worth considering.

Workout of the Day

STRENGTH, PART 1

Every 2:30 min x 8 Sets
Sets 1-2: 4 Squat Cleans + 30 Sec Bike
Sets 3-4: 3 Squat Cleans + 30 Sec Bike
Sets 5-6: 2 Squat Cleans + 30 Sec Bike
Sets 7-8: 1 Squat Clean + 30 Sec Bike

Notes
This is the same overall structure from a couple of weeks ago, but now we will start with higher volume cleans and decrease reps as we increase loading. It will feel metabolically taxing, but ideally you’ll get more rest as you complete less reps, so you can continue to recharge your battery for the heavier sets!

Newer lifters: Start light and aim to build a bit across the 8 sets.

Int & Adv: Suggested loading below. You can also use Week 3 as a reference point.
2 sets @ 50-60%
2 sets @ 60-70%
2 sets @ 70-80%
2 sets @ 80-90%+

The goal is always to make every lift, so adjust based on how things are grooving today. If you miss a lift, repeat or decrease load and wave up again.

STRENGTH, PART 2

Front Squat
3×6-8, Building or Across

Notes
From the floor. You can squat clean the first rep OR power clean, get settled, and begin.

Reference your notes from Week 3 (same scheme) and aim to increase reps or loading today. If you’re not sure where to start, drop weight from where you finished the cleans and work to RPE 8.5/10 by the final set.

Focus on:
-active shoulders creating a “shelf” for the bar to rest on
-braced core
-bar staying over midfoot

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CrossFit Group Class Programming Template (WK5/8)

Call it Stange Design when CFSBK staples Rob and Danny run into each other at Phish show in Cancun.

Hands Free Front Squat

Friend of CFSBK and fellow affiliate owner on Long Island Dennis Marshal talks about using a hands free version to teach posture while squatting. 1:49 video

Workout of the Day

EMOM x 35:00
A. 12/9 Cal Bike OR 50 Double Unders
B. 10 Ring Dips
C. 15/12 Cal Row
D. 16 Alternating DB Power Snatches (50/35/20#)
E. Rest

Notes
Ideally, you are finishing around the 40 sec mark on all stations. No movement should stretch past the 45 sec mark.

Scale volume of reps or modify movement to maintain this throughout all 7 rounds of work.

If you were not here yesterday, option is to work Double Unders instead of biking.

Ring Dip Scaling (1-3 sets/round ; scale volume as needed):
A. Ring
B. Matador
C. Box / Foot Assist
D. Push Ups (floor or elevated)

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CrossFit Group Class Programming Template (WK5/8)

Omar and Casey exchanging some laughs and warming up on the bikes before class

Mythic Strength starts tomorrow and there are 3 spots left!

Join Coach Cara for a semi-private specialty training program inspired by the lineage of strong(wo)man training and competition, old school physical culture and bodybuilding.

The Program:

In this 8 week training program you will develop strength, power, stamina, coordination, and mobility through:

+ Classic dumbbell & barbell movements (front squat, press, deadlift)
+ Odd object lifting (yoke walk, farmer’s carry & more).
+ Dynamic lifting (such as the “circus” dumbbell and power clean)
+ Bodybuilding and conditioning

This comprehensive strength and conditioning program will fulfill all your essential fitness needs for its duration, and will feature challenges to keep you motivated and excited about your training.

This class will culminate in an in-house strongman competition style strength meet where you will get the opportunity to celebrate and demonstrate your growth.

The group will be capped at 8 people, ensuring every athlete receives in depth attention and 1:1 coaching throughout the program.

The Schedule:

Mythic Strength will meet for 90 minutes 3x a week. The membership will also include one extra Open Gym visit per week.

The program begins Tuesday, February 3rd and concludes with our final class and in-house meet on Sunday, March 30th.

Tuesdays at 7:30 PM – 9 PM
Thursdays at 7:30 PM – 9 PM
Sundays at 2:30 PM – 4 PM

The Numbers:

Pricing
$540/Month x 2 Months = $1,080. ($45/class per 90 minute class)

All programming will be provided to students. In the event that you must miss class, you can make up the workout on your own time. Supplementary programming will also be provided for those who want to explore additional training. Your membership will include a 4th weekly visit you can use for open gym to perform supplementary work or to make up for a missed workout.

Coach Cara will also lead a group chat on WhatsApp for athletes to ask questions and will be available through the chat a few times a week for additional support.

Who Should Participate:

– Beginners who want to build full body strength and confidence in the gym.

– Intermediate athletes looking to break through plateaus.

– Advanced athletes who want to expand and learn new skills in a fun and motivating setting.

About Coach Cara & Strong(wo)man:

Cara competed in the international sport of strongwoman from 2015 – 2021. She enjoyed profound experiences of personal evolution that expanded her vision for what was possible in life, and her passion for sharing the sport’s growth potential comes from her many experiences as an athlete and coach. She placed 3rd in the country in her weight class at nationals in 2018(USS) and 2020(SC).

Have questions about the program? You can email Coach Cara at caraclaymore@gmail.com – put “Mythic Strength” in the subject line.

Sign up here!

Workout of the Day

FLOATER STRENGTH

A. Bench Press, 3×4-6
B. Back Squat, 3×6-8
C. (2 Snatches + 1 Overhead Squat) x 6-8 Sets
D. Strict Press, 3×8-12
E. Deadlift, 3×6-8

Notes
Tomorrow we have push ups, DB snatches, rowing, and biking.

You may superset with a non-interfering bodyweight or DB/KB movement if desired.

The lifts can be sets across or building. The rep schemes are the same as last week for ABDE, so aim to increase reps in the range if you were at the low end OR increase load if you were maxing out the reps. Next week we will see a decrease in volume on the squat and deadlift options.

Snatch Complex: Beginner lifters: use ight to moderate load and aim for consistency with ranges of motion and mechanics. Int/Adv lifters: start at 50-60% and build by ~5% each set. Feel free to use “wave” loading as well!

METCON

EMOM x 14 min
A. 3 Wall Walks + Max Reps Double Unders
B. Rest

Notes
This is a repeat! Track back to Tuesday, Oct 8, 2024.

Once you complete your wall walks, smoothly transition into double unders – stay relaxed in your wrists and shoulders to mantain efficiency. The goal is maximizing reps while keeping breathing under control.

In the rest minute, aim to slow your breathing back down and prepare mentally for the next round.

Wall Walk Scaling (spend no more than 30 seconds here)
A. 1-2 Full Range of Motion
B. 1-2 Partial ROM
C. 20 Sec Angled Wall Hold

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CrossFit Group Class Programming Template (WK4/8)

Coach Katie’s IronWorks  program is 2 years old today! An appreciation event was held at Mama Tried for current members and alumni. Here is the crew holding up their IronWorks Superlatives!
Picture bottom left counter clockwise: Such, Justin, Jax, Lizzie, Kirsten, Alex, Coach Katie and Neal.