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Partner WOD 6.3.12

Complete the Following Work with you Partner:
200 Medicine Ball Toss Sit-Ups
100 Wall Ball Shots
1 Mile Run

Post partner and experience to comments.

Murph Madness!!

Even More Group Classes!!!

When it rains, it pours. We've now added Eight new classes for you to get your WOD on with.  Please check out the additions below.

Tuesdays: 8am, 12pm, 7pm, 8pm
Thursdays: 12pm, 8pm
Fridays: 8am

Sundays: 6-8pm Open Gym (Starting Next week)

A New Dawn for CFSBK Programming: Fitness and Performance

By David Osorio

After much deliberation and research on how to maximise our offerings for all our members, we've decided to adopt a more varied programming style for Group Classes. This will make all the workouts more accessible to our entire community regardless of their capacity or goals.

Starting Monday, you'll see a "Fitness" and "Performance" WODs posted daily. Each category will offer a similar version of the daily workout modified for the needs of different populations.  Below we've included a description of each category and some insights on how to choose which is best for you.

"Performance" WODs

The "Performance" workouts will follow suit with our regular style of Group programming you've come to be familiar with. Olympic Lifting, Maximal Effort Method lifts and demanding gymnastics skills will be performed at intensity with our hard charging athletes in mind.  These workouts are great for individuals who have spent several months to years developing a technical foundation and are interested in pushing the envelope of their athletic performance and work capacity.

"Fitness" WODs
Fitness workouts are designed to develop a robust base of strength and conditioning with an emphasis on health and longevity.  These workouts are great for all newcomers to CrossFit but are also appropriate for many of our seasoned CFSBKers.  In fact, many athletes will find a lifetime's worth of challenging workouts to thrive on in this category. While still relatively intense, "Fitness" WODs will offer more inclusive exercise variants to some of the more demanding movements seen in "Performance" programming.

How Do I Know if I Should Do "Fitness" or "Performance"

This will vary person to person and workout by workout. All of our new members out of Foundations will be required to follow "Fitness" for 4-6 months before considering transitioning to "Performance" workouts. Our current members may self select to perform the "Fitness" workouts based on their current level of development, goals, or abilities as well. Depending on the workout, you might even transition back and forth based on your capacity with the exercises included that day. If you're unclear which you should do, consult with your Coach so they can help you with your Rx. Your Coach gets final say on which workout you'll be engaging in. 
CrossFit Invictus
CrossFit Milford
CrossFit 215

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Reader Comments (5)

9am with coach fox

pre wu
foam roll
calf marches
hip openers

20 kb swings
10 db thrusters

PARTNER WOD with newly minted ny times superstar peter h
200 Medicine Ball Toss Sit-Ups
100 Wall Ball Shots
1 Mile Run/ subbed row while pete ran, 2180m
14lb MB

good stuff. looking forward to the new programming.

June 3, 2012 | Unregistered CommenterMcGrath

Excited about the new programming--great to include everyone in the same classes, let us mix it up according to proficiency level. Yay.

And I totally FB'd and Tweeted that TImes piece (plus Samir's blog post about the military and Crossfit). I thought it a far more nuanced and accurate picture than the one in the NYPost article.

June 3, 2012 | Unregistered Commentermartha

Hey book clubbers! I am laid up with a gnarly injury. I read the Goon Squad last night/this morning, but I am not quite ready to venture into the real world yet, where there are steps and chairs and other difficult to navigate structures. I hope the meeting today was fun, and that I am able to join next time!

June 3, 2012 | Unregistered CommenterBilly Noble

Yea wa chillin out at a friends house in long island reading the times and ran into the Times article. I knew it was coming, but forgot. Hooray to cfsbk.

June 3, 2012 | Unregistered CommenterShawnS

Are the two different WODs being offered simultaneously during each class or does the time of class dictate the WOD e.g. 7 pm will be Performance WOD and 8 pm will be Fitness WOD? Inquiring minds want to know. Thank you.

June 3, 2012 | Unregistered CommenterJoe Mefford

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