Workout of the Day

STRENGTH

Front 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

5 Intervals of:
1:00 Air Bike
:30 Rest
1:00 DB Step-Ups
:30 Rest

Notes
Total calories on the bike + total reps on step-ups across all 5 intervals.

Air Bike:
Challenging but sustainable, not maximal. Target a repeatable effort that allows you to maintain consistent output for all 5 intervals. our testers Toni and Ashley got 12–15 calories per interval.

Step-Ups:
Suitcase carry 2 DBs or KBs. Choose a load that keeps your movement rhythm smooth for the full minute. Target 16–22 reps per 1:00 interval at a controlled, continuous pace.

CrossFit Group Class Programming Template (WK6/8)

SVD channeling her inner Cher for the erg

CFSBK closed early this Saturday

This Saturday the gym will be closing at 12pm (open gym as well). We’re treating the staff to a spa day at World Spa and want to make sure everyone can attend. Thank you so much for your understanding!!! To be clear, we’re having a SPA day, not a spaghetti day.

Workout of the Day

PARTNER METCON

12 Rounds for Time:
10 Bench Press
10 Deadlifts
45 Double Unders

Notes
Partner alternate complete rounds until each person has completed 6, it should take around 20 minutes.

The intent of this workout is around 18-22 minutes total with each round taking 1:30-2:00 to complete.

Bench Press & Deadlift loading should be 55-65% of your 1RM. You should get through at least 3-4 rounds before needing to break anything up. Likely you’ll be able to do the deadlifts unbroken and have to break the bench press later in the workout.

Double Unders should take around :25-:40. If you can’t complete 45 in that time frame perform :40 AMRAP.

CrossFit Group Class Programming Template (WK6/8)

Welcome to the front desk Grace! Grace has been a CFSBK member for a couple years now and joined to improve her Rugby game. Now you can find her behind the front desk, make sure to sign in or she’ll tackle you!

Toni and David take on today’s workout

We often test workouts ahead of time to make sure they’re up to standard for group classes. These tests give us valuable information on how long things might take, reasonable ways to encourage breaking up sets and if we hit or missed the mark on volume. While all the coaches who contribute to programming over each cycle are well seasoned in their craft, there’s nothing like jumping in the drivers seat and taking a test run of the workout. Many of the notes you see below the workout description including how long certain parts or rounds should take are derived directly from these tests.

Workout of the Day

STRENGTH

4-5 Progressive Sets of:
A: 8-12 Pendlay Rows
B: 8-12 Strict Toes to Bars or 10-20 Push-Ups

Notes
Perform 5 total sets, increasing weight on the rows each round. Tomorrow we have Bench Press so if you’re coming don’t do Push-Ups.

Rows should get heavier each set. Use a pronated (palms-down) or supinated (palms-up) grip, whichever feels more comfortable and strong.

Push-Up Options
Deficit / Deficit & Weighted
Strict
Band Assisted

Toe to Bar Options
Full or partial T2B
12 Hanging Leg raises

PARTNER METCON

5K Row

Notes
Partners set the monitor to count down from 5000m and switch at the following meter marks:

A: 1,000m (switch at 4k)
B: 1,000m (switch at 3k)
A: 750m (switch at 2,250)
B: 750m (switch at 1,500)
A: 500m (switch at 1,000)
B: 500m (switch at 500)
A: 250m (switch at 250)
B: 250m

CrossFit Group Class Programming Template (WK6/8)

Manisha demoing the band assisted push-up. This is a great way for folks with no or few push-ups to work the full ROM movement from their toes.

Noah’s inviting the CFSBK community to Pressure Point

Workout of the Day

FLOATER STRENGTH

Pull-ups 4×6-8
Curls 3×10-15

Bench Press 3×1
70-75% AMRAP

Back Squat 3×5

3 Deadlifts
2 Hang Power Clean
1 Shoulder to Overhead

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 Pendlay rows, push-ups OR toes to bars and rowing

ASSISTANCE

3-4 Progressive Sets of:
8-10e 1/2 Kneeling SA DB Press -OR- 8-25 Push-ups
8-10e RFE Split Squats

Notes
The first set should feel like an easy warm-up and each following set should become a little more challenging.

CrossFit Group Class Programming Template (WK5/8)

Pat working through the burden carry workout a few weekends ago

Next CFSBK Coven this Tuesday!

Workout of the Day

“HELENA”

Three rounds for time:
400m run
12 Bar Muscle-Ups
21 Dumbbell snatches

Notes
compare to Thursday 11.7.24
This workout is a beefed up version of the classic benchmark “Helen” and debuted in the 2023 CrossFit Games. Elite times will be sub 10, but aim for around a 16′ effort for most.

– Run: Challenge yourself to hit full volume on this run today!
– DB Snatches: Alternate arms every rep. 50/35/20/- lbs

Bar Muscle-Ups
12/8/4 Bar Muscle-Ups
12 Jumping Bar Muscle-Ups (10 Unbroken CTB Kipping Prerequisite)
12 Kipping or CTB Pull-Ups
8 Banded/Strict Pull-Ups

CrossFit Group Class Programming Template (WK5/8)

The Sorensen boys, Mikey and Chris

Jeff Adler goes sub 8:00 in “Helena” at the CrossFit Games

Workout of the Day

ASSISTANCE

20:00 for quality:
3 Pause Wall Walks
:20-:30 Chin-Up Lock off
1:00 Bottom of Squat hold
1:00 Partner Sorenson hold

Notes
Aim to get 3-4 rounds of this done with a partner. Each of these movements require FULL BODY TENSION. Create good lines and challenge your positions.

A paused wall walk simply means you hold your top inversion for :05-:10 every rep.
If you cannot hold a lock off with body weight use your feet on the floor or bench to assist.

FLOATER STRENGTH

Pull-ups 4×6-8
Curls 3×10-15

Bench Press 3×1
70-75% AMRAP

Back Squat 3×5

3 Deadlifts
2 Hang Power Clean
1 Shoulder to Overhead

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 Running, Bar Muscle-Ups and DB Snatches

CrossFit Group Class Programming Template (WK5/8)

Happy place

Wall Walks

Workout of the Day

STRENGTH

For Load:

12 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overheads

9 Deadlifts
6 Hang Power Cleans
3 Shoulder to Overhead

6 Deadlifts
3 Hang Power Cleans
2 Shoulder to Overhead

3 Deadlift
2 Hang Power Clean
1 Shoulder to Overhead

1 Deadlift
1 Hang Power Clean
1 Shoulder to Overhead

Notes
Perform each complex as one unbroken set, rest as needed between each complex. The goal is to add weight as the reps increase.

METCON

On an Air Bike:
0:00: :30 Ramp Up
3:00: :20-30 harder effort
6:00: :20 Sprint
9:00: :20 Sprint
12:00: :20 Sprint

Notes
This interval piece uses a very high work-to-rest ratio (1:7+), which allows for true sprint effort on every :20 interval. Because of the long recovery, the :20 sprints primarily train the phosphagen (ATP–CP) energy system — the system responsible for maximal power output in short bursts of 10–20 seconds. Here’s how you should approach each round:

– Ramp Up: Make this uncomfortable but something you could sustain for a minute at most.
– :20–:30 hard effort: something that feels closer to a :30-:40 max effort
– Sprints: All out effort, its only :20 and you’ll get full recovery. Drop the hammer.

CrossFit Group Class Programming Template (WK5/8)

Thankful for the CFSBK Community

We’re so grateful for our entire community of members and staffers here at CFSBK! For everyone heading out of the city, we’re sending out positive travel vibes to you all. We’re looking forward to seeing all the folks coming in today to workout before they go to PR thanksgiving dinner. Thank you to every single member of our community for showing up everyday with a smile on their face (pre-workout) and for always forgiving us afterwards.

With gratitude and love -CFSBK

Workout of the Day

STRENGTH

Back Squat
3×5 reps

Optional Superset:
8-12e x4 Three point DB Rows

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

If you’d like to add a little more to today, superset with the DB rows, but if you’d rather focus your efforts on the squats or those muscles are sore, skip it.

SKILL: Double Unders

Notes:
Today we’ll do a review on jump rope and Double Under technique. Advanced athletes will have opportunities to attempt max unbroken sets.

CrossFit Group Class Programming Template (WK5/8)

Cauvery taking a moment to admire the CFSBK ceiling

Brooke Ence and John Pera do a Double Under/Clean & Jerk workout at the Ranch

This week’s Schedule

Workout of the Day

STRENGTH

Bench Press
3×1 Reps
70-75% AMRAP x1

Notes
Perform 4-5 warm-up sets, then work up through three progressive sets working towards a heavy triple leaving 0-1 rep in reserve. Afterwards, take 70-75% of your best lift and do an AMRAP keeping 0-2 reps in reserve. Aim for 8-12 reps on the AMRAP.

METCON

Complete for time or max reps in 16:00
30 Burpees
30 Calorie Bike or 36 Row
25 Burpees
25 Calorie Bike or 30 Row
20 Burpees
20 Calorie Bike or 24 Row
15 Burpees
15 Calorie Bike or 18 Row
10 Burpees
10 Calorie Bike or 12 Row
5 Burpees
5 Calorie Bike or 6 Row

Notes
This workout contains 105 burpees and bike cals, or 126 calories on the erg. The descending rep scheme rewards early intensity but demands consistency as fatigue sets in. This is an aerobic grind — the focus is composure, pacing, and breathing rather than all-out speed. Smooth, consistent effort will yield the best total time.

CrossFit Group Class Programming Template (WK5/8)

Sled work is one of our favorite ways to built grunt strength and grit!

Workout of the Day

ASSISTANCE

4-5 Rounds for quality and load
8 Left arm Overhead Walking Lunges
8 Right arm Overhead Walking Lunges
16-24 Tuck-Ups or Push-Ups

Notes
Build up to a top stable weight on the walking lunges. Only go as heavy as your non dominant hand can manage.

Choose Tuck-Ups or Push-Ups based on which days you’re coming to the gym. We have bench press and burpees tomorrow.

STRENGTH

5-8+ Legless Rope Climbs

or

Mixed Grip Pull-Ups
4×6–12 reps

Notes
Two options for our pulling strength today. If you have the capacity to perform a legless rope climb use that variation for your training today. Height can be whatever feels reasonable to you, 10′, 15′, 20′. We recommend using a leg wrap on the descent.

If legless rope climbs are not possible, perform mixed grip pull-up sets using additional weight, just your body weight or assistance. Alternate which hand is prone and supine each set and attempt to go chest to bar.

CrossFit Group Class Programming Template (WK5/8)

Ashley can run AND climb

A Grueling Race through Legless Rope Climbs

Watch CrossFit Games athletes in the women’s division take on this classic event featuring legless rope climbs. As the fatigue accumulates it makes for an exciting finish!

For time:
27 Thrusters (95 / 65 lbs)
4 Legless rope climbs
21 Thrusters (95 / 65 lbs)
3 Legless rope climbs
15 Thrusters (95 / 65 lbs)
2 Legless rope climbs
9 Thrusters (95 / 65 lbs)
1 Legless rope climbs

Time Cap: 10 minutes