Workout of the Day

ASSISTANCE

18:00 of effort:
130m Sandbag Carry
5-10 Strict Pull-Ups
1:30 Sit-Ups or plank

Notes
Work through the triplet at a steady pace for 18 minutes. The sandbag carry is anyhow. You can pick one midline movement or alternate each round between sit-ups and plank.

FLOATER STRENGTH

Choose one exercise
– Shoulder Press 3-3-3
– Deadlift 3-3-3
– 3×16 Reverse Lunges

Notes
Tomorrow we have Air Bike, Power Cleans and HSPUs

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Programming Template: Week 3/6

Tom, Maya, Lok and Ben going balls to the wall in a metcon

⚡🍁The Mythic Strength Fall Cycle is about to begin!🍁⚡

Date Range: 9/29 – 11/22

Join Coach Clay for an 8 week strongman-inspired strength program designed to build muscle and increase dynamic strength.

You can join for both of the 2 days, or just one day a week.

Tuesdays at 7:30 PM: Build deadlift technique and power, as well as complementary back-and-butt builder moves like the zercher lift. There will also be upper body pressing, making Tuesday a thorough full body strength builder. First class is on 9/29.

Sundays at 1:30 PM: Carry heavy sandbags, drag sleds, and learn to carry your own bodyweight and then some. This cycle will feature a variety of sandbag lifting, farmer’s carries, sled drags and more classic and unconventional strongman-type lifting. First class is on 10/4.

SIGN UP HERE

1 x Week Sundays Or Tuesdays: $444 ($55.5/class)

2 x Week Tuesdays & Sundays: $740 ($46.25/class)

(Both billed in 2 installments).
+
Both options include programming, groupchat support, and personalized recommendations for individual athlete development. It is its own membership, but it can also serve as a complement to group class or other training.
Email or text Coach Clay (caraclaymore @ gmail dot com) / (347)661-6329 with any questions or if you want to chat about how the program may complement your fitness goals.

Workout of the Day

STRENGTH

Deadlift
3-3-3

Notes
Perform 3-4 warm-up sets followed by 3 progressive or consistent heavy triples. Today’s triples are touch and go.

METCON

4 Rounds of:

In 2:00 perform:
20 Wall Ball Shots
10 Ring Rows
AMRAP Shuttle Runs -or- Burpees to 2:00 mark

Rest 2:00

Notes
This should be roughly 1:00 to complete the wall balls and ring rows and about 1:00 for the AMRAP movement. Choose whichever AMRAP movement compliments your training week best.

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Programming Template: Week 3/6

A wall ball only counts if its alllll the way down. Be like Safia and break parallel

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

David is stressed no one is gonna come, prove him wrong and swing by member appreciation night on Saturday!

We’re turning 19 and want to throw our community a 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 7:30pm-9:30ish. All are welcome!

Workout of the Day

STRENGTH/SKILL

Strict Toes to bars
5×10+ or 10×5

or

Kipping Toes to Bars practice

Notes
Work on your strength or skill today with toes to bars. The strict work is for people who either don’t yet have strict toes to bars or for people have them already and want to get even stronger with them.

The skill work is great for someone who has struggled with the timing and technique on kipping toes to bars and wants to work on that skill today.

METCON

50-35-20 reps for time of:
Push-ups
Row/Bike/Ski calories

Notes
Today’s workout is a crossfit.com WOD from 2024.

The 50 push-ups should take no longer than 4:00 to complete.

If 50 reps can be completed in under or around a minute scale up to deficit using 50lb DBs or a weighted vest which you keep on the whole workout.

Modify to banded, elevated or knee push-ups.

Average reported times on .com using hand release push-ups are between 12-16:00

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Programming Template: Week 3/6

CFSBK legends Bob S and Jay R at Open Gym this past Monday

Kipping Toes to Bars

Workout of the Day

STRENGTH

Shoulder Press
3-3-3

Notes
Work up to a heavy triple. Start each rep from a dead start.

METCON

4-5 Rounds, each for time of:
Row 300/250m
75 Double Unders

Rest as needed between efforts

Notes
Perform one warm-up round followed by 3-4 all out efforts on this couplet. The rowing should take around a minute or less at a 90%+ effort. The double unders should also take roughly a minute or less to complete.

Rest as needed but keep an eye on the clock as there will be a cap.

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Programming Template: Week 3/6

⚡🍁The Mythic Strength Fall Cycle is about to begin!🍁⚡

Date Range: 9/29 – 11/22

Join Coach Clay for an 8 week strongman-inspired strength program designed to build muscle and increase dynamic strength.

You can join for both of the 2 days, or just one day a week.

Tuesdays at 7:30 PM: Build deadlift technique and power, as well as complementary back-and-butt builder moves like the zercher lift. There will also be upper body pressing, making Tuesday a thorough full body strength builder. First class is on 9/29.

Sundays at 1:30 PM: Carry heavy sandbags, drag sleds, and learn to carry your own bodyweight and then some. This cycle will feature a variety of sandbag lifting, farmer’s carries, sled drags and more classic and unconventional strongman-type lifting. First class is on 10/4.

SIGN UP HERE

1 x Week Sundays Or Tuesdays: $444 ($55.5/class)

2 x Week Tuesdays & Sundays: $740 ($46.25/class)

(Both billed in 2 installments).
+
Both options include programming, groupchat support, and personalized recommendations for individual athlete development. It is its own membership, but it can also serve as a complement to group class or other training.
Email or text Coach Clay (caraclaymore @ gmail dot com) / (347)661-6329 with any questions or if you want to chat about how the program may complement your fitness goals.

Workout of the Day

METCON

For Time:
800m Run
21 Kipping Pull-Ups
550m Run
15 Kipping Pull-Ups
400m Run
9 Kipping Pull-Ups

(+) 21 Strict Pull-Ups, 15 Kipping Pull-Ups, 9/6 Ring or Bar Muscle-Ups

Notes
If you’re not doing the (+) option, choose 1-2 variations of pulling exercises to work on today’s metcon. Keep it simple and choose whats going to give you your best stimulus.

pull-up options
Self Assisted
Banded
Strict
Kipping

Run scale options
550/400/270m Run
2000m, 1500m, 1000m Air Bike
4:00/3:00/2:00 Air Bike

ASSISTANCE

Weighted walking Lunges
3×12-16

and/or

DB Z Presses
3×8-12

Notes
Tomorrow we have shoulder presses, so if you’re coming just do the lunges. Otherwise choose the one or two movements that round out your training.

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Programming Template: Week 3/6

A huge congratulations to coach Erick and Laura B on getting married this past week!

The Almighty Lunge

Workout of the Day

5 Rounds for reps of:
1:00 Ski Erg, Cals
1:00 Rest
1:00 Wall Ball
1:00 Rest
1:00 Double Unders
1:00 Rest

Notes
Today’s interval workout alternates between work and rest every minute. Try to fill each work minute with reps and try to stay consistent across all 5 rounds.

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Programming Template: Week 2/6

Recently Gus performed his show “This is the new me” to a sold out Bell House. The show was a huge success and so well received. We’re so proud of Gus’ success and were so happy to see how many gym members went to support him. Follow him on instagram here!

Ski Erg 101 with Mat Fraser

Workout of the Day

4 Rounds for max reps:
1:30 AMRAP Power Snatches 155/105
1:30 AMRAP Air Bike, Cals
3:00 Rest

Notes
The power snatches in each interval should be performed as steady singles with the goal of 7-10 reps per round. If you’re comfortably hitting more than 10 reps per round its too light.

Your score is total power snatches and calories completed.

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Programming Template: Week 2/6

Next Saturday 🎈

Next Week!We’re turning 19 next week and want to throw our community a 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 7:30pm-9:30ish. All are welcome!

Workout of the Day

FLOATER STRENGTH

Choose one exercise
– Bench Press 10-10-10
– Front Squat 3-3-3
– Deadlift 3-3-3
– Power Snatch 3-3-3
– Bike/Ski :30 on :30 off x 12-15:00

Notes
Tomorrow we have power snatches and rowing.

METCON

3 Rounds for time
Run 400m
15/10 Strict Pull-Ups

Notes

Pull-Ups
Strict
Strict into Kipping as needed
5 Jumping pull-ups to Negatives
10 Self Assisted

Run
400m/270m
Bike 1000/800m

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Programming Template: Week 2/6

CFSBK Coaching Meetings

We have a training staff meeting every month at CFSBK. The basic format starts with a quick go-around where everyone updates the group on anything going on with them personally, or answers a prompt that everyone reflects on. After the go-around, David updates the team on any news and notes related to the gym or upcoming events, followed by time for people to ask questions or bring anything up for brief discussion (equipment requests, feedback, etc.).

After the intro portion, we’ll usually focus on group class programming, where coaches can discuss any issues they’ve had with time or logistics, things they’ve liked, things that were challenging, how things are being received by members, and so on.

Beyond that, the meeting moves into one or two practical or discussion segments. We’ll often follow up on the focus we talked about at the last meeting and see how everyone implemented it into their coaching over the past month. This could be something like focusing on external cues versus internal cues, or giving a specific kind of feedback to people and seeing how it went.

The practical portion is usually a breakout, where coaches run through mock class segments or demo a movement progression. In our last meeting for example, everyone led novel five-minute movement prep segment, showing off something new they’d been trying. After each person went we would discuss things we liked about it, questions we had etc.

Workout of the Day

METCON

On a Bike, Rower or ski erg, complete 4 rounds of:
Work for 50 seconds, rest 10 seconds
Work for 40 seconds, rest 20 seconds
Work for 30 seconds, rest 30 seconds
Work for 20 seconds, rest 40 seconds
Work for 10 seconds, rest 50 seconds

Notes
It’s just you and a machine in today’s workout. Manage your pace based on the duration of each effort. As the time of the work intervals decreases, push the pace harder. Pay attention to the numbers on your screen.

ASSISTANCE

Choose one exercise
– Strict Pull-Ups 3x max
– Push-Ups or HSPU 3x max
– Dips (any style) 3x max
– Goblet Squats 3×8-12

Notes
Perform three or more sets on one of the exercises. Aim for at LEAST 8 reps per round. If you can do more than 12 you need to make it harder.

Outside of our floater lifts tomorrow, we have running and strict pull-ups

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Programming Template: Week 2/6

CrossFit shavasana

When CrossFit becomes lifeline: Esther Adams’ story

For Esther Adams, CrossFit became more than a workout. It became a lifeline. After seeing a humorous advertisement for a CrossFit gym, Adams decided to give it a try — a decision that has changed her life forever.

She trained through three pregnancies, adapting her workouts as her body changed and building strength through every season of motherhood. When she faced postpartum depression, it was the CrossFit community that helped carry her through. She brought her kids to the gym, and coaches and fellow members held her baby so she would have time to move, train, and take care of herself. They showed up for her when she needed them most and encouraged her to keep coming back.

Today, Adams says she’s forever grateful for the community at CrossFit Seabright in Santa Cruz, California, and for anyone who’s hesitant to try she has one simple message: “CrossFit is for anyone.”

Workout of the Day

STRENGTH

Front Squat
3-3-3

Notes
Perform 4-5 warm-up sets followed by three challenging triples. The works sets can be across or progressive.

METCON

For Time
75 Double Unders
21 Burpees
21 Toes to Bars
50 Double Unders
15 Burpees
15 Toes to Bars
25 Double Unders
9 Burpees
9 Toes to Bars

Notes
This should be a short and fast triplet, keep your foot on the gas and deal with how you feel later.

Jump Rope
Double Unders
75/50/25
50/25/12
1:00/:45/:30 AMRAP

Single Unders
1:00/:45/:30 AMRAP

KT2B
15/9/6 reps kipping or strict
21/15/9 Hanging leg raises
21-16-9 V-Ups or Tuck-Ups

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Programming Template: Week 2/6

Jeff doing Jeff things

Front Squat Vs Back Squats

Today we have Front Squats. A common question we get is “what’s the difference between front and back squats in terms of what muscles we’re working?” While there’s significant overlap in the overall squat pattern we’re training, holding the barbell in the front rack requires a more upright torso position relative to a back squat. This change in bar placement and posture shifts more of the work onto the quads, while the upper back and trunk have to work harder isometrically to keep you from folding forward. The Back squat lets the torso lean forward more, which biases the hips, glutes, and hamstrings and make the bar position more stable. This allows us to move more total weight with back squats.

This diagram below compares the Front Squat to the High Bar and Low Bar Back Squats. You can see clearly that in the front squat the torso stays much more upright and the knees track much further forward of the midline than in either back squat variation. That means the knee extensors (your quads) have to work harder to get you up out of the bottom. The front squat also demands more shoulder, wrist, and ankle flexibility than the back squat. Finally, it carries more transfer to other movements like cleans, thrusters, and anything overhead.