Workout of the Day

STRENGTH

Power Snatch

Option A. Build to a Heavy Single

Option B. 6 sets x 2-3 Reps

Notes
If you’re experienced with the snatch and have developed consistently crisp mechanics, consider choosing Option A and build confidence at heavier loads and percentages today.

If you are still learning the movement and/or working on being consistent with the points of performance, choose Option B and work at loads that allow you to improve your technique!

METCON

3 Rounds for Time
400m Run
15 Deadlifts (185/125#)

Notes
Target < 9 min

Run < 2:30. Scale to 270m.

Deadlift: On the light side of moderate. A load you can complete 12+ reps unbroken when fresh. Scale as needed: +/185/155/125/105/85/-

Fastest times today will be unbroken throughout, but it’s okay to choose a weight you take an intentional break or two with to keep your heartrate down before running again.

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Programming Template: Week 8/8

Coach Whitney, Cathy and Qusai chipping through yesterday’s chipper

The Hardest CrossFit Games Ever

Workout of the Day

For Time
50 Wall Ball Shots (20#/10′, 14#/9′)
550m Run
50 DB Push Press (40/25#)
50 Box Jumps (24/20″)
50 Pull-Ups
50 Front Rack Reverse Lunges (75/55#)
50 American KB Swings (24/16kg)
50 Burpees

Notes
Start at the top and chip your way down!

Target: < 30 min. Aim to spend no longer than 4 minutes on any given movement, scaling back as needed.

With multiple elements of the workout requiring power from our legs as well as endurance in the shoulders, create a strategy that works for you. Some movements you may push for bigger sets, and some might demand smaller chunks with quick rest. Either way, don’t get lost. Stay focused on the next rep in front of you.

Below are scaling ideas:

Overall Volume Scale: 40 reps of each movement (and 400m run).

WB: 10#/8′
Push Press: 17.5#
Box: 16/12″
Pull-Ups: 20-30 reps, Kipping or Strict / 50 Jumping Pull-Ups / 50 DB Bent Over Rows (40/25/17.5lb)
Lunges: 35#
Swings: 20/12kg and/or Russian instead of American
Burpees: 25 Full + 25 No-Push Up / 50 No Push-Up

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Programming Template: Week 8/8

Our next 6 week programming cycle

This 6 week cycle will run from Monday, August 31st through Sunday, October 11th. It’ll run a bit differently than previous cycles in that we will not have dedicated lifts on particular days. Each week will be well rounded with multiple opportunities to get strong and fit. Come in, work hard, rinse and repeat.

Fridays will continue to be floater day and reflect some of the lifts seen in the prior 5 days.

Sunday’s will have a bias towards monostructural work (run, row, bike, ski) and hit both short intervals and longer aerobic efforts.

On top of hitting all the major lifts through the cycle at a variety of rep ranges, we’ll also be seeing the following benchmarks:

“Flight Simulator”
A 19th birthday WOD for CFSBK
“The Chief”
“Helen”
5k Row or Run
“Isabel”
“AMRAP Annie”
and
“Lady Fox” to close out the cycle.

Workout of the Day

FLOATER STRENGTH

A. Back Squat, Heavy 3
B. Deadlift, Heavy 3
C. Bench Press, Heavy 3
D. 1 Power Clean + 1 Shoulder to Overhead, x 6-8 Sets, building

Notes
Tomorrow’s workout includes… a bunch of stuff!

Last Floater Day of the cycle. Use your prior weeks’ notes as well as how you’re feeling today to guide you. It’s generally recommended you take 3-5 warm-up sets and about 3 attempts at a heavy triple.

If your technique is holding up week to week, push yourself today and find the edge.

METCON

AMRAP 8 MIN
8 DB Front Squats
12 Push-Ups
16 AbMat Sit-Ups

RX Loads: 50/35lb each hand

Notes
Use a challenging weight that allows you to keep the front squats unbroken for most, if not all, of the workout. Today is a good day to pick up a slightly heavier weight than you typically reach for, even if you move a bit slower on the triplet.

Push-Ups:
A. 6-10
B. 12 Elevated

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Programming Template: Week 8/8

Richard G, a man with a plan

What’s your plan?

Check out Richard’s whiteboard from last Monday’s 3-2-1-3 back squats. As you can see, Richard has plotted out his prior week’s numbers for reference on the left, his goal weights for today and a warm-up plan below it. Not only that, after learning we had 25 minutes for squats that day, he plotted out when to be taking his work sets so his rest periods were spaced out. This really covers all his bases for a productive and low stress training session. You might not know all this stuff, but he didn’t initially either. It takes time and intention to get here but it just starts with paying attention and writing things down. An added bonus is that any coach walking over to Richard can see at a glance what he’s up to. Sometimes mistakes people may be making are invisible to us (like not enough or too many warm-up sets) in passing. If you want feedback from a coach, a great way is to show them what your plan is and ask for feedback, or even ask a coach for help coming up with a plan.

Workout of the Day

For Time with a partner
100 Calorie Bike
150 Calorie Row or Ski
400 Double Unders

Notes
Chip through this workout with a partner, accumulating the total reps as a team. One athlete works at a time.

Complete all the bike calories before moving on to the row/ski, and again the row/ski calories before starting the double unders.

Aim to split the work relatively evenly, though slight negotiations are okay today!

If scaling the double under volume, aim for a total number your team can complete in under 6 minutes. If scaling to single unders, aim for 300 per person.

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Programming Template: Week 8/8

Welcome new Foundations grads Pej, Eran, Margaret and Laura!

100 Calories on the air bike in 3:31

Workout of the Day

“Grettel”

10 Rounds For Time
3 Clean-and-Jerks @ 135/95#
3 Bar-Facing-Burpees

Notes
We last performed this benchmark at CFSBK on 5/5/25.

This workout came on the scene during the CrossFit Games Semifinals events in 2021. The fastest athletes in the world did it in around 3 minutes.

Use all the technique work you’ve done in the past 7 weeks to support you today. Be deliberate and make each rep as crisp as possible, keeping the bar close. Efficiency on the first 5 rounds will pay you dividends on the back half.

Intent < 8 min. Scale to a moderate load you’re comfortable moving quickly, either cycling the barbell for 3 unbroken or doing quick singles.

Burpees: Chest and thighs touch the floor at the bottom of the rep, with the athletes body perpendicular to the bar. You may step in/out from the burpee and a two foot take off and landing are not required, but you must have both feet in the air at the same time to get over the bar — jump, don’t step.

Scale by removing the push-up and/or stepping over the bar.

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Programming Template: Week 8/8

Claire and Hugo with a partner Sorenson hold

Tia-Clair Toomey vs. Brooke Wells vs. Christine Kolenbrander—GRETTEL

Workout of the Day

METCON

For Time
270m Run
20 Walking Lunges
30 Strict Pull-Ups
400m Run
20 Walking Lunges
20 Chest to Bar Kipping Pull-Ups
550m Run
20 Walking Lunges
10 Bar Muscle Ups

Notes
Put your strength, skill, and capacity together today!

Run as fast as your aerobic fitness allows without interfering with your execution on the gymnastics. Lunges are performed unweighted; fully extend the knees and hips as you step through.

On the rig, aim to find three distinct variations — at least one of which challenges your strength and at least one of which challenges your skill.

Run Scale: 130m/270m/400m

Pull-Up Scaling Ideas (not exhaustive)
A. 25 Strict, 15 CTB, 5 BMU
B. 20 Strict, 20 Kipping, 10 CTB
C. 30 Toe-Assisted, 20 Jumping, 10 Jumping CTB
D. 30 Ring Rows, 20 Jumping, 10 Toe-Assisted

CASH OUT

Every 3:00 x 3 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck-Ups
10 sec Hollow Hold

Notes
Complete the above as an unbroken complex every 3 min x 3 sets. Maintain virtuosity as fatigue accumulates!

Scale by reducing the volume of some or all of the movements, such that you can finish the set in ~1 minute or less in good form. Example: 7 reps of each movement.

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Programming Template: Week 8/8

Katherine modeling our new distressed CFSBK hats. Available at the front desk!

Save the Date: Saturday 9/19 CFSBK’s 19th Birthday & Member appreciation night 🎂

We’re turning 19 next month and want to throw our community a little party. We’ll be renting out Evalyn’s Tap House located on Bulter and Nevins near the gym. There will be an open bar and food from around 8-10ish. We hope to see you all there!

Workout of the Day

STRENGTH

Back Squat

Heavy 3

Notes
Athletes who have been consistent with squats this cycle can use prior week’s quantitative and qualitative notes to approach this heavy day. Regardless of your attendance, today is a good benchmark to note.Check out the warm-up strategies below for more help on today’s lift!

ASSISTANCE

3 Rounds for Load and Quality
30 sec each Single Arm Farmer Carry
1:00 Weighted Forearm Plank

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Programming Template: Week 8/8

Casey is moving to Providence this week, we’ll miss you Case!!!!

Heavy Triple Back Squat Strategy

We recommend taking about 3 earnest attempts at hitting your heaviest triple. Below are two examples of how different lifters might warm-up and plan out their attempts. Make sure to taper your volume on the way.

One suggestion is that your final warm-up is a single decently close to your start weight. Lock in mentally, visualize successful lifts, practice your “routine,” and commit to your effort!

Athlete A

History: 135lb x 3 reps in last week’s wave sets, RPE 8
Goal: 140-150lb

Warm Up:
45×6-8
85×6-8
110×4
120×2
130×1
Attempts:
140 x 3
150 x 3
155 x 3 – bonus!

Athlete B

History: 255lb x 3 reps in last week’s wave sets, RPE 8.5
Goal: 265-275lb

Warm Up:
95×6-8
135×4-5
185×3-4
225×2
245×1
Attempts:
255 x 3
265 x 3
275 x 3

Workout of the Day

STRENGTH

Every 2 min x 4 Sets
2-3 Power Snatches

Every 2 min x 4 Sets
1-2 Power Snatches

Notes
With our lifting on the clock today, choose a weight or weights you can “recharge your battery” on for high quality reps.

If you are newer to the snatch (less than 6-8 months of regular practice), consider lighter loads and staying with the higher end of the rep range.

METCON

AMRAP 8 MIN
12 Alternating DB Snatches
12 Alternating Single DB Box Step Ups

Notes
Target 5+ Rounds

DB: If you’re pretty comfortable with typical RX’d loads, today could be a day to play with going a bit heavier on the DB.
+/50/35/20lb/-

Step Ups:
24/20/16″

Choose a load and height that allow you to stand all the way up on the leg that is performing the rep, rather than having to put your other foot down on the box early to assist. Hold the DB either goblet, front rack, or behind-the-neck style, athlete’s choice.

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Programming Template: Week 7/8

Stephen, Caroline, Val, Teresa, Super Karl, JB, Steph, Sara, David, Freddie and Nate about to AMRAP community service at CHIPS
(+ Brett who got there later)

Big thanks to Sara for organizing, and to everyone who signed up to help move a ton of food onto pallets for those facing food insecurity. The food we helped pack today will feed 600 families in the community! We will definitely be doing this again!

Food Insecurity & CHiPS

1 in 4 New Yorkers experience food insecurity. Join your fellow CFSBK members for a morning of giving back at Community Help in Park Slope (CHiPS), one our neighborhood’s most impactful food aid organizations.

Located just one block from the gym, CHiPS is a soup kitchen and free pantry that serves more than 120,000 meals each year, distributes 20,000 pantry bags, and provides fully furnished apartments, social work, and career support to help single mothers achieve financial independence. Since 1971, CHiPS has been a vital resource for the Park Slope community, supporting neighbors through every season. Shift details:

Workout of the Day

“Eva Strong”

5 Rounds for Time with a Partner
24 Double Unders (each)
19 Toes-to-Bars (total)
2 Clean and Jerks (total)
400m Run (together)

RX: 205/135lb

Notes
In each round, each partner will perform 24 double unders before moving on to the toes to bar. Split the 19 TTB reps as desired before moving on to the barbell. Each athlete performs one clean and jerk. Then, head outside to complete the run together.

Scaling Options
DU: 12 DU (each) or 48 Single Unders (each)
TTB: 19 Kipping Knees to Elbows, Kipping Straight Leg Raises, or V-Ups (total)
C&J: 2 reps (total) @ 205/185/155/135/105/75/-
Run: 270m (together)

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Programming Template: Week 7/8

In Honor of Eva Mireles

Today’s Hero benchmark workout honors Eva Mireles, 44, who died on Tuesday, May 24, 2022, while shielding her fourth-grade students from a gunman at Robb Elementary School in Uvalde, Texas. Mireles’ co-teacher, Irma Garcia, and 19 students were also killed in the shooting.

Mireles was in her 17th year of teaching in the Uvalde Consolidated Independent School District and held certifications in special education and bilingual education.

In addition to regularly running before school, she also enjoyed hiking, and friends and relatives recall she could be found in her CrossFit gym almost every day after school. In 2022, she participated in the CrossFit Open for the ninth time.

Workout of the Day

FLOATER STRENGTH

A. Back Squat, 3-2-1-3
B. Deadlift, 3-2-1-3
C. Bench Press, 3-2-1-3
D. 1 Power Clean + 1 Shoulder to Overhead, x 6-8 Sets, building

Notes
Tomorrow’s workout includes double unders, toes to bar, clean and jerks, and running.

Lifts A/B/C are following our wave loading protocol from Monday’s squats. Start with a load that feels like RPE 8.5+ for the set of 3 reps. Build in load on the set of 2 and again on 1. For the final set of 3, aim to go heavier than your initial set.

If your technique is holding up week to week, push yourself today and find the edge.

ASSISTANCE

3-4 Rounds For Quality and Load
6-8 Strict Chin-Ups or Three Point DB Row (each)
6-8 ea Single Leg Romanian Deadlifts
30 sec each DB Side Plank

Notes
Use a slower-down, faster-up tempo on the upper body pull and RDLs.

Aim for at least 2 rounds at RPE 8+.

Chin-Ups: Scale up to Weighted, Chest to bar, and/or add a pause or tempo. Scale down by by using foot assistance or a band.

RDLs: Use a single or double DB/KB for loading. Use rack support if desired.

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Programming Template: Week 7/8

Jason and our current General Manager Charlie back in 2014

Inside CFSBK

Here’s a video from a few years ago with David and Nicole from CrossFit Roots talking about staff compensation.