Workout of the Day

FLOATER STRENGTH

Choose one lift, performing 3 work sets as follows:

5-5-Max Reps

A. Strict Press
B. Deadlift
C. Back Squat
D. Bench Press

Notes
After 3-4 warm-up sets, perform 2 work sets of 5 reps at RPE 7-8. This means you have 2-3 reps in the tank, but not much more.

For the final set, complete a rep out. Go for as many reps as possible. Leave 0-1 technically sound reps in the tank.

The three sets can be building or across. Focus on the effort involved in each set, and make adjustments up or down as needed.

You may superset with another movement if desired. Tomorrow we have (a lot of) shoulder to overhead and rowing.

METCON

For Time
200m Run
9 Strict Pull-Ups
400m Run
15 Strict Pull-Ups
550m Run
21 Strict Pull-Ups

Notes
Intent = 8-13 min

Run scale: 130m/270m/400m

Full pull-up volume is 45 reps. When scaling, choose something tough enough that requires you to break the second and third sets into smaller chunks, while consistently achieving full range of motion.
A. 6/9/15 (30)
B. 3/6/9 (18)
C. 9/15/21 Foot Assisted
D. 9/15/21 Ring Row

Programming Template: Week 1/6

Its beautiful, really.

Starting Over, Stronger: Rana Wright’s Comeback at CrossFit Brio

Rana Wright has been a member of CrossFit Brio for 12 years. Four years ago, her affiliate community carried her through a breast cancer diagnosis and treatment. They checked in constantly, got her out of the house, and showed up for her in ways big and small. When she was ready to return to Brio, her community was there, cheering on every rep.

Workout of the Day

STRENGTH

Back Squat
5-5-Max Reps

Notes
Perform 3-4 warm up sets. Then, perform 2 work sets of 5 reps at RPE 7-8. This means you have 2-3 reps in the tank, but not much more.

For the final set, complete a rep out. Go for as many reps as possible. Leave 0-1 technically sound reps in the tank.

The sets can be building or across. Focus on the effort involved in each set, and make adjustments up or down as needed.

See below for examples

METCON

5 Rounds for Time
7 DB Front Squats (50/35/20lb)
35 Double Unders

Notes
Legs on legs! But also… shoulders 😉

For some, this will be a sprint. For others, a more paced approach on the front end will yield best results.

Scale load, volume, and/or movement complexity so you complete the workout in under 7 minutes.

(RX+) 70/50lb

DU:
15-20 Double Unders
45 sec Practice
70 Single Unders

Programming Template: Week 1/6

Kat D sprinting through some burpees over the bar at Tin Slingers

5-5-Max Reps Examples

Example A
Warm Ups:
45×5
95×5
125×4
145×3

Work:
155×5
165×5
165×7

*In this example, the lifter felt like 155 was around RPE 7-7.5, so they went up for the second work set. That felt tough, so they stayed for the rep out.

Example B
Warm Ups:
45×5
135×5
185×4
225×3
245×2

Work:
255×5
255×5
255×10

*In this example, the lifter felt 255 was around RPE 8, so they stayed there for all three sets. We can see they actually got 5 extra reps on their final set. This is information to incorporate into the following weeks of lifting to help them refine their understanding of their own perceived exertion!

Workout of the Day

STRENGTH

6 Sets @ RPE 6-7
2 Power Snatches + 2 Overhead Squats

Notes
After some lighter warm-up sets, complete 6 sets of the complex in a moderate weight range. The RPE scale here means that we have 0-1 technical aspects of the lifts breaking down due to added load, and likely have a bit of weight to add before significant breakdowns occur.

This might mean you stay at the same weight for 6 sets across, or wave up and/or down slightly within the sets.

METCON

3 Rounds for Max Reps
1:00 Bike Calories
1:00 Alternating DB Snatch (50/35/20lb)
1:00 Shuttle Runs (40ft)
1:00 Sandbag Bear Hug Hold
Rest 1 Min between Rounds

Notes
This workout is performed “Fight Gone Bad”-style. On a running clock, athletes will accumulate reps for 1:00 at each movement station. There is no extra transition time between stations; the clock does not stop.

Score is total reps. Use a whiteboard off to the side to quickly log your reps during the rest period. Or just keep counting up!

If you’re planning to do FGB at the end of the month, consider using the DB load you plan to work with to get a feel for your mechanics and pacing at that load.

Use a heavy sandbag.

For scoring purposes in BTWB, count each “down-and-back” as 1 rep. 20 feet down, 20 feet back = 40 feet = 1 rep. Log each sandbag hold as 1 rep.

Programming Template: Week 1/6

2x CrossFit Games Champion Justin Medeiros on the ski erg 

115 CFSBKers are IN for Fight Gone Bad 2026

WOW! What a turnout for our Halloween edition of Fight Gone Bad. All team emails have been sent out. But here’s a reminder of what you need to do asap:

Fight Gone Bad 2026 page.

Workout of the Day

STRENGTH

EMOM x 12 min
A. 8-12 DB Z Press
B. 6-8 each side Three Point DB Row
C. Rest

Notes
Use a 20×1 Tempo for both movements. Your rows will likely take you right up to the end of that minute on the clock. Rest, rinse, and repeat!

METCON

For Time
60 Kipping Toes to Bar
*Every time you break, complete 3 Burpee Box Jumps (24/20″)

Notes
Time cap: 12 min

This workout pays out for big sets and grip endurance and exposes the lack of a plan. Create a strategy to give it your best and be willing to adjust along the way!

At the start of the workout, begin to perform kipping toes to bar. When you break/come down from the bar, perform 3 burpee box jumps. Continue in this fashion until you complete 60 reps.

Scale to a variation that you can complete in under 12 minutes. Suggestions:

Option A
40 Kipping TTB
*Every time you break, complete 3 Burpee Box Jumps (24/20″)

Option B
25 TTB (kip or strict)
*Every time you break, complete 2 BBJs (20/16″)

Option C
5 Rounds
6-8 Incline Strict Toes to Bar
3 Burpee Box Jumps (any height)

Programming Template: Week 1/6

With much love and gratitude.

Workout of the Day

STRENGTH

6 Sets @ RPE 6-7
2-3 Hang Squat Cleans

Notes
After some lighter warm-up sets, complete 6 sets of 2-3 reps in a moderate weight range. The RPE scale here means that we have 0-1 technical aspects of the lift breaking down due to added load, and likely have a bit of weight to add before significant breakdowns occur.

This might mean you stay at the same weight for 6 sets across, or wave up and down slightly within the sets.

METCON

3 Rounds, Each For Time
600/500m Row
30 Wall Ball Shots (20#/10′, 14#/9′)

Rest exactly 3 min between rounds.

Notes
This is a repeat from 4/13/26.

Row hard and try to go unbroken on the ball!

Scale volume of work, height of target, and/or weight of ball for a < 3-4 min round. If your first round is over 4 minutes, scale further for the rest of the workout.

Each effort is a sprint. Try to find RPE 8.5-9/10 on your first round and then aim to meet or beat it. Be stubborn today.

Programming Template: Week 1/6

Thank you to everyone who came out to honor Coach Jess at our community gathering

New Group Class Programming Cycle Template!

Monday 10/12/26 – Sunday 11/22/26

Workout of the Day

❤️ “Lady Fox” 🦊

21:00 Partner AMRAP
10 Deadlifts 225/155 (each)
11 Burpees over the Bar (each)
78 Double Unders (cumulative)

Notes
Read the extended notes below for the full context of today’s workout.

Partners alternate movements for 21 minutes. (ex: Partner A 10 deadlifts, partner B 10 deadlifts..) The double unders should be divided in half so each person does 39 reps. If you’re on a bike, perform 780m meters each, on a ski erg 780 total.

Programming Template: Week 6/6

❤️”Lady Fox” ❤️

This workout is dedicated to one of the most beloved and important people in CFSBK’s 19-year history. Jessica Fox walked through our doors alongside Chris Fox in 2009, looking to learn more about this CrossFit thing she’d heard about. We didn’t know it then, but she would spend the next 12 years as a pillar of our community and leadership team. Jess was known to all for her infectious positive energy, her warmth, her professionalism, and her ability to switch from one of the kindest people you’ve ever met to one of the most intense on the gym floor or the athletic field. Inside our gym and beyond, Jess lived a life of service to others, always ready with a correction, some encouragement, or even a hug. In addition to coaching, she was our first general manager and was integral in shaping the DNA of CFSBK over the decade-plus she spent with us. Her legacy lives on through every person she touched, and today we remember and honor her with this workout.

The rep scheme for “Lady Fox” is based on her birthday, 10/11/78, and the 21 minutes comes from the number she wore when competing in the many sports she played. She loved partner workouts, and the movements selected were some of her favorites as well.

Today’s effort is a moving meditation and a physical tribute to Jessica. There is no right or wrong way to approach this workout other than moving with intention, with integrity, and in her honor, encouraging those around you just like she always did for us. We love and miss you deeply, Coach Jess.

If you would like to do something additional in honor of Jess, we ask you to make a contribution to her favorite animal sanctuary, The Gentle Barn. Animal welfare was a hugely important value for Jess and helping provide support for places like this are one way we can continue to make the world a better place in her name.

Workout of the Day

“Helen” or “Helena”

“Helen”

3 Rounds for time of:
400m Run
21 Kettlebell Swings
12 Kipping pull-Ups

“Helena”

3 rounds for time:
400-meter run
12 bar muscle-ups
21 dumbbell snatches (35/50 lb)

Notes
Helen is considered to be one of the original staple CrossFit benchmark workouts. It was first programmed on CrossFit.com in August 2003. Helen was the first classic benchmark workout that included running. It was the first benchmark workout that had all three major movement modalities of monostructural, weightlifting, and gymnastics , and it was the first benchmark that is a task-priority triplet.

When this workout was first published, the fastest posted time was 8:25 by Greg Amundson. Currently, the fastest times for this workout are under 7 minutes, and high-level athletes will pace it similarly to running a mile as fast as possible. Striving for successful completion in under 15 minutes is typically a great goal to achieve, regardless of performing the workout as prescribed or scaling it. This workout challenges cardio-respiratory endurance, stamina, pull-up capacity, and grip strength.

“Helena” was introduced as a beefed up version of “Helen” for the 2023 CrossFit Games. Switching the Kettlebell Swing for a snatch (easier to judge) and increasing the gymnastic skill from pull-ups to bar muscle-ups. Jeff Adler finished in 7:56, can you beat him?

Pull-Ups
12 Kipping
12/8 Kipping or Strict
12 Jumping

Programming Template: Week 6/6

Coach Erick putting up big weights at Tin Slingers

Workout of the Day

FLOATER STRENGTH

Choose one exercise:
Shoulder Press 1-1-1
Power Clean 1-1-1
Back Squat 1-1-1
Chin-Ups 4×5-10

Notes
Tomorrow we have running, Kipping Pull-ups and kettlebell swings.

ASSISTANCE

DB Split Snatch
Heavy Single

Notes
Work up to a heavy weight on both arms. Your dominant arm will be able to lift a little more weight than your non dominant, not the end of the world for a rep or two. Have fun with it.

If your right arm is holding the dumbbell, your right leg should go back in the split and vice versa on left.

Programming Template: Week 6/6

Can You Touch Your Toes?

Some people fold in half like it’s nothing. Others get vertigo when they bend over. What’s going on here? A few things affect your available range of motion. We’ll focus mostly on your CNS, then touch on a couple other factors.

Your central nervous system’s stretch tolerance decides how far it’ll let a muscle stretch before it thinks things are getting sus and puts the brakes on. When you “start to feel tight” is often more about this than about actual tissue length. This limitation is a protective mechanism your body developed. Useful at extreme ranges, but pretty restrictive if setting up for a deadlift or overhead squat feel impossible.

The best way to increase range of motion at a given joint is short, repeated, consistent stretching, ideally multiple times a day. Your CNS responds much better to lots of short exposures spread through the day than to one long, intense session every so often. You only need :30-2:00 per stretch. Focus on breathing and relaxing into it. On top of that, emphasize the positions you’re trying to develop in class. The uncomfortable front rack or overhead position: spend more time there, under load, fighting for good position. Over the long run that’s what actually adds sarcomeres to your muscle fibers at end ranges so you’re ALSO strong in end range. If you feel like you’re tight everywhere and don’t know where to start, just pick one stretch for one movement you struggle with and try to do it 2-3 times per day.

Still not sure where to start? Then check out Fit & Flexy An active stretch class that alternates focus areas to deepen your range and aid recovery. Consistent attendance leads to measurable mobility gains that translate directly to performance. This class meets in the Annex every Saturday at 10:05am.

Additional Considerations

Connective tissue stiffness. Fascia and tendon get stiffer with disuse or old injury. Same fix as above, just know it moves slower.

Joint architecture / injury history Sometimes it’s your bony structure, not soft tissue. Or the result of that bike accident 10 years ago. That’s just the hand you’re playing with, and there’s not much to be done about it. Adjust your stance, grip, and position to find the strongest, most stable setup you can without impinging. You can still be a valuable member of society and never do a deep overhead squat, I promise.

Workout of the Day

STRENGTH

Back Squat
1-1-1

Notes
Work up to a heavy single on the back squat. If you came on wed 9/23 try to beat your best weight from the triples we did. If you’re a newer lifter consider doing heavy triples today. If your’e feeling great go for a PR, if not just hit a heavy single for the day.

ASSISTANCE

3-4 Rounds of:
1:00 Farmer’s hold
1:00 Sandbag Carry
1:00 Hollow Rocks or Abs of your choice

Notes
Accumulate around 1:00 of effort on each exercise.

Programming Template: Week 6/6

Welcome new Foundations grads Aaron, Patricia, Jai and Mario!

The Art & Science of Warming Up Your Lifts (for 1RM Testing)

Today we’re providing examples for 6 different target weights based on today’s programming. Use these as jumping-off points for your own numbers, but over time you’ll find what works best for you individually.
of

# of sets: Typically 5-7 warm-up sets prior to your 1RM attempt. More runway means more chances to prime the movement and gradually acclimate to heavy loads.

Weight jumps: Go from larger to smaller as you approach your max. The sets closest to your max should be small jumps where you can just “taste” those heavy loads and not let them fatigue you.

Rep ranges: Keep reps low across the board. You’re not here to accumulate fatigue, you’re here to get ready to lift as heavy as possible.

Perceived exertion & time: Your first few sets should not be challenging. Rest adequately between sets, especially as you get close to your max. 3-5:00 is not an unusual rest period for this kind of work.

WHAT IF I HAVE NO IDEA WHAT I’M DOING!? Add weight conservatively set by set, doing 2-3 reps, until you feel like you’re approaching something heavy. Stop before you lose your confidence to hold mature positions.

Example Progressions

Here are some examples working up to given weights. If you hit that target and have more room, keep going.

1RM of 75 lbs
35 x 5 / 45 x 3 / 55 x 2 / 65 x 1 / 70 x 1 / 75 x 1

1RM of 100 lbs
45 x 5 / 65 x 3 / 80 x 2 / 90 x 1 / 95 x 1 / 100 x 1

1RM of 150 lbs
95 x 5 / 115 x 3 / 130 x 2 / 140 x 1 / 145 x 1 / 150 x 1

1RM of 200 lbs
135 x 5 / 160 x 3 / 180 x 2 / 190 x 1 / 195 x 1 / 200 x 1

1RM of 250 lbs
135 x 5 / 175 x 3 / 205 x 2 / 225 x 1 / 240 x 1 / 250 x 1

1RM of 300 lbs
135 x 5 / 185 x 3 / 225 x 2 / 255 x 1 / 280 x 1 / 295 x 1 / 300 x 1

Workout of the Day

METCON

Every 4:00 x 5 Rounds
10 Strict Chin-Ups
60 Double Unders
15 Cal Air Bike

(+)25 or 20 cals

Notes
The flavor is this workout should feel like a sprint on the double unders and air bike such that you get about 1:30-2:00 rest. If you’re a beast on the bike increase the cals while still hitting it hard.

Double Unders
60 reps
1:00 AMRAP Double Unders
120 Single Unders

Chin-Ups
should take you less than a minute to complete

10/7 Strict
10 Strict into kipping as needed
10 Banded or Self Assisted

ASSISTANCE

Biceps Curls
3×10-12

Lateral Raises
3×10-12

Notes
Perform a superset on each exercise, try to bring the final set to failure.

Programming Template: Week 6/6

Team CFSBK showed up hard to volunteer at Tin Slingers. Thank you to everyone who lent their time and talent to make last Friday happen!

How to set up your Assault Bike

This 7:00 video goes into deep detail about how to set up the assault bike based on your limb lengths as well as some of the postures and positions you want for optimal output. The sound is a little soft but its well worth a watch!