Workout of the Day

FLOATER STRENGTH

DB Rows 4×6-10e reps

Bench Press 3×5-8

BSW or FSQ 5×1-3

Power Snatch
Every :30 x 10:00

Notes
Perform 3–4 progressive warm-up sets for your chosen lift(s). Work within the prescribed rep ranges, leaving 1–2 reps in reserve.

Tomorrow we have rowing and wall ball, air bike and burpees.

METCON

Every 3:00 x 5 Rounds
10 Kipping Pull-Ups
50 Double Unders

Notes
This workout is more about consistency than intensity. Whatever version you do of the pulling, make every rep the best version of it you can make. With Double Unders focus on smooth unbroken reps.

Pull-Ups
(+) 3-5+ Bar Muscle-Ups
(+) Chest to Bar Pull-Ups
10/8/6 kipping, strict or banded

Jump Rope
(+) Unbroken every round
50 Reps
1:00 AMRAP

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CrossFit Group Class Programming Template (WK8/8)

Greg putting in work on a Saturday

Personal Training price increase

The message below was sent out earlier this week to members with personal training purchases in the last year. We are raising our PT rates.

David here, writing to inform you that our personal training session and package prices will be increasing. We made this decision for two primary reasons: first, is to account for inflation since our last rate increase in 2022 and second, to reflect the quality and experience of our coaching staff who will benefit from these increases most. Below are the new rates which will go into effect upon your following package purchase. We are so grateful for your continued support and trust in us at CFSBK.

1 on 1 Single Session: $190
1 on 1 10 Pack: $1,800

1 on 2 Single Session: $265
1 on 2 10 Pack: $2,500

Please note that we are discontinuing 20-session packages.
Thank you for being a part of our community and supporting CFSBK. Let us know if you have any questions.

Workout of the Day

Every :30 x 15:00
1 Power Snatch

Notes
This workout should be a challenging but repeatable effort where you can stay on the clock for all 30 reps. The goal here is to choose a load heavier than “Isabel” which will challenge you but still allow you to maintain consistent technique across all reps.

Attempt to get into a flow state in today’s workout where you get out of your head and into your body. Every rep will provide feedback which you can feel into the next rep. Focus on a good start position, consistent bar path and speed and aggression in the 2nd and 3rd pulls. Happy lifting!

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CrossFit Group Class Programming Template (WK8/8)

Welcome Foundations grads Pragati, Sarvesh, Mickey and Venkat

Holiday Schedule!

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Wednesday, December 24th Christmas Eve 🌠

Group Classes
6am CrossFit
7am CrossFit
8am CrossFit
9am Short Circuit
10am CrossFit
12pm CrossFit

Open Gym
6am-1pm
Hybrid Access from 5am

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Thursday, December 25th Christmas Day 🎄

Group Class (25 cap)
9am CrossFit
10am CrossFit
11am CrossFit

Open Gym
9am-12pm
Hybrid Access from 6am

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Friday, December 26th

Group Classes
8am CrossFit
9am Short Circuit
10am CrossFit
12pm CrossFit

Open Gym
8am-12pm
Hybrid Access from 6am

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Wednesday, December 31st New Year’s Eve 🎆

Group Classes
6am CrossFit
7am CrossFit
8am CrossFit
9am Short Circuit
10am CrossFit
12pm CrossFit

Open Gym
6a-1pm
Hybrid Access from 6am

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Thursday, January 1st New Year’s Day 👶

Group Class
10am CrossFit
11am CrossFit
12pm CrossFit

Open Gym
10am-1pm
Hybrid Access from 6am

Workout of the Day

Choose 1 track to follow:

Option 1:
BSQ or FSQ
Heavy single

Option 2:
BSQ or FSQ
Heavy triple

Notes
After an extended and full body warm-up, we’ll dig in and focus on our final squat exposure for the cycle.

We’ve been alternating between front and back squats all cycle, so today you get to choose which lift you want to focus on and which rep range to engage in.

Heavy singles
This is appropriate for people with at least 6 months of consistent CrossFit under their belt. If this is you and you’ve never or rarely tested a heavy single your goal is to PR but not fail today.

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CrossFit Group Class Programming Template (WK8/8)

Lisa on Deadlift, Front Squat Push-Up day

Getting ready to Squat

By Coach Margie (2010)

When you approach a loaded bar, make the decision to be there. Develop your Set Up. This is not the time to saunter up, ease yourself into position and expect to manage maximal loads successfully. As strong as you may be, if you are not mentally prepared to own the barbell, well… the barbell will win every time.

As simple as squatting is, it takes all your guts to do it right.

There are two parts to your Set Up: getting underneath the bar, and preparing to squat it.

Getting underneath the bar:

1)     Mentally psych yourself up to lift the weight. Get mad, excited, juiced, pumped, jump around, curse at the bar, or go deep within yourself and find that quiet place of absolute certainty. Whatever. Experiment to find your intensity and focus.

2)     Now, get underneath the bar and get a good strong rack position. Make sure the bar is wedged in tight between your hands and your shoulders. Build stability by finding tension in your upper body: remember this is where the weight will sit, so you want to create a firm shelf, not some namby pamby, twiggy little thing that will snap in two. If you have a low bar rack, raise your elbows up behind you, and push the heels of your hands against the bar. If you have a high bar rack, grip the bar tightly and push up against it.

3)     Take a big breath into your belly, hold it and bear down. Your stomach should get fatter. Now squeeze your butt and stand up confidently with the weight on your back.

4)     Walk back two or three steps and set your feet.

Preparing to squat:

1)     Let the bar settle on your shoulders.

2)     Make sure your rack position is still tight.

3)     Take another big breath into your belly and bear down. Get fat!

4)     Now SQUAT!

This is your ritual; use it every time you play with a barbell.

Happy lifting!

Some examples of a set up ritual from a powerlifting meet. These lifters are wearing knee wraps which resist flexion which is why their gait appears unnatural.

Workout of the Day

5-6 Intervals of:
5-8 Bench Press
25/20 Calorie Row

Notes
Each interval attempt a heavy set of bench press followed by the row as quickly as possible. Rest as needed between intervals.

If you get less than 5 reps in a bench press set, perform a cluster set to get at least 5-8 reps. Then perform lower weight on the following interval.

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CrossFit Group Class Programming Template (WK8/8)

Coach Brett made this table for the community using old Rogue jerk blocks that we decommissioned! 

CFSBK Art Show on 1/24

See more of Brett’s work alongside other talented people from the gym at our 11th annual CFSBK community art show! Below are the the confirmed artists so far. If you’re interested in contributing make sure to contact JB below we’d love to show your work.

Confirmed Artists:
Seth Cousins: sculpture
Brett Ferguson: woodworking
Arend Thorpe: photography
Craig Waxman: interactive
Katherine Day: paintings
Olivia Hartsell: block prints
Michelle Zassenhaus: paintings
Patrick Lago: paintings
Kirsten Doyne: bead crochet
Lara Antal: illustration
David Osorio: paper collage

Paul Bennett: jazz trio performance
Suzanne-Michelle: Aerial performance
Leah Raye: Tarot Readings

+ more to be announced!

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 you’re interested in showing your work, please email JB at CFSBKCommunity@gmail.com

Workout of the Day

STRENGTH

Choose 1 track to follow:

Strength
1 RM Chin-Up

Capacity
Every 2:00 perform 3-5 chin-ups/assisted chin-ups for 5 sets.

Notes
If you have 5-10+ strict chin-ups, consider the 1RM. Otherwise pick a rep range from around 3-5 reps and see if you can perform consistent volume per round. Even if you have to break up your reps as you fatigue.
Note how many total reps you do today!

METCON

EMOM x 4 Rounds
A: Step-Ups
B: Alternating DB Push Press
C: Toes to Bars
D: Rest

Notes
This workout is more about steady movement and consistency per round than attempting to really AMRAP each set.

Step-Ups:
Weighted or bodyweight

Alt. Push Press
Hold the top for a 1 count every rep.

T2B
Strict or Kipping
Partial ROM
Hanging Leg Raises

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CrossFit Group Class Programming Template (WK8/8)

Anna getting some emotional support from Tippy during GHD Sit-Ups

 

THE 2026 DOGS OF CFSBK CALENDAR IS AVAILABLE FOR preorder now!

Pre-order your CFSBK x PupStarz Rescue Doggie Calendar

Photographs by Aaron Weiss.

Calendars are $40 and 100% profit will go directly to PupStarz Rescue.
Additional donations are greatly appreciated and can be added in multiples of $10.

PupStarz Rescue is a non-profit animal welfare group committed to the rescue and rehabilitation of dogs and cats in public shelters at high risk of euthanasia, as well as those in danger of abuse. We are committed to rescuing as many animals as possible, saving over 6,900 dogs, cats and bunnies since 2015.

PupStarz Rescue is a foster-based rescue, relying on fosters to open their homes and lives to our Animals. All animals in our care receive proper medical care, including alteration, vaccinations, and microchipping.We are committed to the welfare of our “Starz” beyond the adoption process. We maintain open communication with our adopters to ensure a smooth transition, and offer additional support such as positive training techniques. Order your CFSBK x PupStarz Rescue Doggie Calendar here.

Workout of the Day

FLOATER STRENGTH

DB Rows or Chin-Ups 4×6-10 reps

DB or BB Bench Press 3×12 reps

Back Squat 3×3 reps

Clean & Jerk E :20×30 reps

Notes
Perform 3–4 progressive warm-up sets for your chosen lift(s). Work within the prescribed rep ranges, leaving 1–2 reps in reserve.

Tomorrow we have Chin-Ups, DB Pressing, Step-Ups and Strict toes to bars

METCON

AMRAP 8:00
10-20-30-40-50-60…
Double Unders

5-10-15-20-25-30…
Tuck-Ups

OR

3-6-9-12-15-18-
Burpees

Notes
Couple Double Unders with either tuck-ups or burpees based on which day’s you’ve come to the gym this week. Work up the ladder as far as you can for 8:00.

Double Unders
10-20-30-40-50-60…
5-10-15-20-25-30…
3-6-9-12-15-18-

Single Unders
20-30-40-50-60-70-

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CrossFit Group Class Programming Template (WK7/8)

Beloved Yasmin, kind and fierce! (and Farah!)

The DB Row

This 7:00 video by Jeff Nippard is an in depth analysis on the DB Row. This exercise is a staple of our programming and something in some ways can be straight forward, but deeper understanding of the movement can always enrich our training!

Workout of the Day

PARTNER METCON

30 Rounds for time:
3 Deadlifts
6 DB Front Squats
12 Push-Ups

Notes
In this workout partners alternate complete rounds until each person has performed 15 rounds. The pace on this workout should be steady hard work each round hopefully takes about 1:00 per person.

Deadlifts
45 reps per person
touch and go reps
+/275/225/185/155-

Front Squats
90 reps per person
Choose a load that will challenge you but still allow you to perform each set unbroken. +/50s/35s/20s/-

Push-Ups
180 reps per person
12/10/8/6
Or band assisted/elevated push-ups

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CrossFit Group Class Programming Template (WK7/8)

Saturday, January 24th: 11th annual CFSBK Community Art Show

Save the date! On 1/24 we’ll be hosting our 11th 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 2026 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

Volunteers Needed for Our Art Show Setup and Breakdown

We’re gearing up for our 11th annual community art show, and we’d LOVE your help bringing it to life and putting it to bed!

When: Saturday January 24th
Setup Time: 2:00 PM – 6:00 PM
Breakdown Time: 10:00pm-11:00pm (more hands the faster we’ll be done!)

We want YOU! No special skills required – just bring your awesome self to help setup or breakdown, or do both! Just drop a quick email to JB at cfsbkcommunity@gmail.com and say “I’m IN!”

Workout of the Day

FLOATER STRENGTH

DB Rows or Chin-Ups 4×6-10 reps

DB or BB Bench Press 3×12 reps

Back Squat 3×3 reps

Power Clean & Jerk :20×30 reps

Notes
Perform 3–4 progressive warm-up sets for your chosen lift(s). Work within the prescribed rep ranges, leaving 1–2 reps in reserve.

Tomorrow we have DB front squats, deadlifts and push-ups.

METCON

24-20-16-12-8 reps for time of:
Cal Row or Bike
AbMat Sit-Ups

Notes
Try to row/bike hard and catch your breath on the sit-ups while performing unbroken sets. You can do it.

Calorie Scale
full volume = 80 reps
20-16-12-8-6 (62 cals)

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CrossFit Group Class Programming Template (WK7/8)

Ellie and Heather getting in one of the many exposures of Sorensen holds we’ve programmed this cycle. This isometric exercise helps develop stamina in the posterior chain muscles.

CFSBK’s Holiday Donation Drive

Help us help our neighbors in need with our December donation drive. Check the flier below and donate your new or gently used items to the bins by the front desk!

Workout of the Day

STRENGTH

Every :20 x 10:00
1 Bodyweight Clean & Jerk

Notes
This workout should be a challenging but repeatable effort where you can stay on the clock for all 30 reps. For many, loading at BW will be impossible so reduce by 5-10% increments until you find a load that works for you. If you performed “Grace” this cycle or last, make sure to go heavier today than you did then.

If you fall behind the clock, you can either take a round off and see if you can get back on track or increase your rest intervals overall and perform fewer total reps.

Volume Reduction
If you’re able to and really want to do this workout at bodyweight but every :20 will be too fast, drop the volume and perform 1 rep every :30 for 20 total reps.

ASSISTANCE

3-5 Sets of:
3-8 Weighted Chin-Ups
1:00 Partner Sorenson Holds

Notes
Work up through some weighted, assisted or bodyweight chin-ups within the rep range and partner sorenson holds.

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CrossFit Group Class Programming Template (WK7/8)

Coach David’s final 3 reps from the workout testing last week

Today’s workout

Loading a barbell at bodyweight is far less common than the standard CrossFit weight ranges you’re used to seeing. Because CrossFit doesn’t have weight classes, most of our barbell prescriptions are based on what a broad population of well-rounded CrossFitters can handle for a given rep scheme. Today’ we’re doing things a little differently and using you as the starting point. There’s something both instructive and empowering (or humbling) about seeing whether you can throw around a barbell version of yourself. For many, bodyweight clean and jerks for 1 rep, let alone every :20 for 30 reps will be out of reach. For others, it won’t be much of an ask. It’s actually the same principle we see almost every single day in our gymnastics exercises, testing our strength to weight ratio. Choose a load that makes sense for you today, have fun, move well and work hard.

Workout of the Day

STRENGTH

Back Squat
3×3 reps

Notes
Perform 4-5 progressive warm-up sets then complete 3 progressive and challenging sets of 3 reps. Rest 3-4+ minutes between sets. Leave 1–2 reps in reserve each set.

METCON

AMRAP 6:00
9 Wall Ball Shots
36 Double Unders

Notes
Try to keep your foot on the gas on this short couplet.

Jump Rope
Should take :20-:30
36/27/18/9/6/3 Double Unders
45 Single Unders

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CrossFit Group Class Programming Template (WK7/8)

THE 2026 DOGS OF CFSBK CALENDAR IS AVAILABLE FOR preorder now!

Pre-order your CFSBK x PupStarz Rescue Doggie Calendar

Photographs by Aaron Weiss.

Calendars are $40 and 100% profit will go directly to PupStarz Rescue.
Additional donations are greatly appreciated and can be added in multiples of $10.

PupStarz Rescue is a non-profit animal welfare group committed to the rescue and rehabilitation of dogs and cats in public shelters at high risk of euthanasia, as well as those in danger of abuse. We are committed to rescuing as many animals as possible, saving over 6,900 dogs, cats and bunnies since 2015.

PupStarz Rescue is a foster-based rescue, relying on fosters to open their homes and lives to our Animals. All animals in our care receive proper medical care, including alteration, vaccinations, and microchipping.We are committed to the welfare of our “Starz” beyond the adoption process. We maintain open communication with our adopters to ensure a smooth transition, and offer additional support such as positive training techniques. Order your CFSBK x PupStarz Rescue Doggie Calendar here.