Workout of the Day

STRENGTH

A1: DB Pause Bench Press
3×8-12

A2: Single Arm Farmer’s Carry
3×160’e

Notes
Perform 3 progressively more challenging sets on each exercise. Your final set should not be a grind.

METCON

AMRAP 12:00
6 SA DB Hang Power Clean + Push Press (L)
6 SA DB Hang Power Clean + Push Press (R)
6 Kipping Toes to Bars
12 Push-Ups

Notes
Kipping T2B: 6 kipping / 6 Strict / 12 Sit-Ups
Push-Ups: 12 strict / 6-8 strict / Banded, elevated or knee push-ups

CrossFit Group Class Programming Template (WK1/7)

Next Training Cycle 1/3-2/20

This seven week cycle will take us up to the first week of the CrossFit Open which starts the week of 2/21. Below are some elements to make note of and the weekly template.

– Return of Snatching on Wednesdays
– Weekly alternating programming format M-F
– CrossFit Open Workouts
– StrongFit/Gymnastic bias Sundays
– Upper Body Pulling work spread through week
– Supplemental bodybuilding exercises as cash outs when time permits.

MONDAY
Clean and Jerk

WK1: Complex
WK2: Mixed Modal
WK3: Complex
WK4: Mixed Modal
WK5: Complex
WK6: Mixed Modal
WK7: Complex

+ Alternating weekly between a straight barbell complex bias and C+J inclusion in a mixed modal format.

TUESDAY
Barbell Squat Strength

WK1: BSQ 6-8 Reps x 4 Sets
WK2: FSQ 1-2 Reps x 7 Sets
WK3: BSQ 4-6 Reps x 4 Sets
WK4: FSQ 3-4 Reps x 5 Sets
WK5: BSQ 3-4 Reps x 5 Sets
WK6: FSQ 6-8 Reps x 4 Sets
WK7: BSQ 1-2 Reps x 7 Sets

+ BSQ and FSQ alternate weekly
+ All reps with 20X2 Tempo
+ No Missing all cycle
+ Work sets are progressive unless you feel like you’ve hit your limit for the rep range, then can transition to across for remaining sets.

WEDNESDAY
Snatch

WK1: Complex
WK2: Mixed Modal
WK3: Complex
WK4: Mixed Modal
WK5: Complex
WK6: Mixed Modal
WK7: Complex

+ Alternating weekly between a straight barbell complex bias and Snatch inclusion in a mixed modal format.
+ Consistent use of Burgener Warm-Up protocol
+ Some CrossFit Open workouts included in Mixed Modal days

THURSDAY
Pressing Strength

WK1: Horizontal
WK2: Overhead
WK3: Horizontal
WK4: Overhead
WK5: Horizontal
WK6: Overhead
WK7: Horizontal

+ Alternating between horizontal (bench press, push-ups etc) and Overhead (Press, Push Press, HSPU etc)

FRIDAY
Deadlift

WK1: Mixed Modal
WK2: Rack Deadlift
WK3: Mixed Modal
WK4: Deficit Deadlift
WK5: Mixed Modal
WK6: Banded Deadlift
WK7: Mixed Modal

+ Alternating weekly between conventional deadlifts used in mixed model workouts and Deadlift variants as straight lifts.
+ Overhead versus horizontal pressing options based on which days you’ve come.

SATURDAY
Squat + Pressing Bias

WK1: Overhead
WK2: Horizontal
WK3: Overhead
WK4: Horizontal
WK5: Overhead
WK6: Horizontal
WK7: Overhead

+ Squat archetype movement bias (thrusters, air squats, wall ball, back squats, cleans etc)
+ Alternating between horizontal (bench press, push-ups etc) and Overhead (Press, Push Press, HSPU etc). Thursday and Saturday biases alternate weekly.

SUNDAY
Grunt + Gymnastics

StrongFit style medley including movements like sandbag carries and cleans, farmer’s walks, rope climbs, bear crawls, sled work, holds etc.

Workout of the Day

PARTNER METCON

AMRAP 30:00
20 Wall Ball Shots
22 Double Unders

20/16 Calorie Row
22 Double Unders

20 Kettlebell Swings
22 Double Unders

Notes
Partner A completes the first couplet (WB/DU) followed by Partner B completing the first couplet. Then partner A moves onto the second couplet (Row/DU) etc.
JR: 22 DU / 11 DU / 22 Alt 2 / 44 SU

CrossFit Group Class Programming Template (WK2/2)

Hope you’re all recovered from last night and ready to start 2022 with a bang!

CFSBK New Years Day Yoga and Meditation Event Today!

We’re so looking forward to seeing everyone at 9am today for our New Years Day Yoga and Meditation event hosted by Sasha and Lizzie!
This is free for CFSBK members, (and is sold out!) however we ask that participants and members in general consider making a contribution to CFSBK’er Janet U’s Go Fund Me to help with her medical bills. Read more about what’s going on with Janet on our 12.16/21 post.

58.8m (192ft) High Dive World Record Full Version

Workout of the Day

METCON

AMRAP 20:21
10 Calorie Air Bike
9 Burpees
8 Box Jumps
7 Goblet Squats
6 DB Power Snatches (total)
5 Bar Muscle-Ups or Pull-Ups
4 Deadlifts
3 Hang Power Cleans
2 Front Squats
1 Shoulder to Overhead

Notes
Happy New Year Ya’ll <3

CrossFit Group Class Programming Template (WK2/2)

Take a trip down memory lane with this 2021 album featuring a few shots from every month this year.

What a year it’s been! Looking back over these photos, we’re so grateful to have been able to maintain the spirit and sense of community CFSBK has been known for over these last 14 years (with some modifications 😷 along the way).  At the start of the 2021 we weren’t sure how this year would go; if we would be able to run our traditional events, how many members would continue to come back, what would happen with the pandemic and how it would effect what we’ve built over all these years. In retrospect, we were able to do all that and so much more with the help of our incredible staff and amazing members. We trained, laughed, struggled and succeeded together. We experienced tragedy and healed together. Through the course of the year, something we heard time and time again was how important CFSBK was for you all to maintain your sense of normalcy, stability and community on top of your fitness. How, no matter what was going on in the world, you could show up, get a great workout, high five some friends and leave with a smile on your face and sense of accomplishment. We are so happy to be that place for all you and look forward to continuing that legacy in 2022. Happy new year, y’all.

Workout of the Day

STRENGTH

5 Sets of:
Sandbag Carry 130m

Notes
Work up through 5 challenging unbroken sandbag carries for 130m.

METCON

6 Rounds for time of:
12 Kettlebell Swings
12 Renegade Rows (total)
12 Tuck-Ups
12 Lunges (total)

Notes
Use the same set of DBs for the renegade Rows and the Lunges held at a hang.

CrossFit Group Class Programming Template (WK2/2)

Sasha leading a Yoga flow from our January 2020 New Years Day Event

3 Spaces left in our New Years Day Yoga and Meditation Event

Wim Hof Method Returns to CFSBK 1/9

Workout of the Day

METCON

Every 6:00 for 5 Rounds:
30/24/20 Calorie Row
15 Burpees
15 Overhead Squats

Notes
Row: Should take 1:30-2:00
OHS: Should be unbroken and are taken out of the rack today.

CrossFit Group Class Programming Template (WK2/2)

Give it up for Mr. Patrick Sullivan 👏👏👏

Dog of CFSBK calendars available at Front Desk

The 2022 Dogs of CFSBK Calendars benefitting PupStarz Rescue are available for pick-up and purchase at the front desk. Every year we put out a calendar highlighting some gym doggos to raise funds for our favorite local dog rescue. PupStarz Rescue is an 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. They are committed to rescuing as many animals as possible, saving over 3,100 dogs and cats since 2015. Longtime CFSBKer Robyn O is the founder of this organization as well!

Calendars are $35 and all profits will go directly to Pupstarz. Additional donations are greatly appreciated- and can be added in multiples of $10.

CrossFit Journal (Classic Article, 2005) “The Overhead Squat”

Workout of the Day

STRENGTH

A1: Shoulder Press
3×10-12

A2: Bent Over Kettlebell Row
3×10-12

Notes
Including warm-ups, perform 4-5 total sets on each movement. For the last three sets, keep 0-3 reps in reserve while staying within the rep ranges.

METCON

21-15-9 Reps for time of:
Power Clean
Kipping Pull-Up

Notes
This should be a quick workout with a medium weight on the power clean such that you can complete the 21 set of power cleans into 2-4 touch and go sets. (135/115/95/75/65)
KPU: 21-15-9 / 15-9-6 / Strict & Banded 9-6-3 / Jumping 21-15-9
Because we already did some horizontal pulling in the first segment, avoid ring rows for today’s metcon.

CrossFit Group Class Programming Template (WK2/2)

Some magic circle magic during Pilates Happy Hour class. Sundays at 9am in the annex. Returning Sunday, January 9th

Still Room in the PM Strength Cycle

While the morning and afternoon cycles have sold out, we still have 4 slots left in the evening cycle starting January 3rd. Email us below to get into the cycle. You can read more about this program here!

DAYS & TIMES

EVENING CYCLE:

Days & Time: Mondays & Wednesdays from 7:30-9pm and Fridays from 6:30-8pm
Dates: Monday January 3rd – Friday February 25th
Price: $330

There is space left in each cycle! Please email cfsbkfrontdesk@gmail.com to reserve your spot (There is currently an issue with Zen Planner!)

Luis Mosquera: Fastest Lifter in the World? 2019 Worlds Training Hall with Slow Motion

Workout of the Day

ASSISTANCE

4 Progressive Sets of:
6e 1/2 kneeling Windmills
12e Single Leg Touch Downs
18 Face Pulls

Notes
Perform 4 progressively challenging sets of the triplet. Focus on movement control and tension over total load.

METCON

AMRAP 16:00
8 Deficit Push-Ups
12 Wall Ball Shots
16 Box Jumps

Notes
Use two dumbbells for the deficit push-ups and make sure your chest touches the floor at the bottom of each rep. If deficit push-ups are too challenging for you perform standard, elevated or banded push-ups. If 8 reps is too easy for you, scale up to 12 reps.

CrossFit Group Class Programming Template (WK2/2)

Coach Ro and the ladies of Fit55 FLEXIN on ya

Schedule Changes this Week & Note on the Roll Up Gate

Due to comically low attendance this week, we will be closing at 7:30pm Monday through Thursday. That means the last CrossFit group class will be at 6:30pm and Open gym will end at 7:30pm. We will also assess the schedule otherwise and may remove classes that have 0-2 people in them. Of course if we cancel additional classes, any members RSVPd will be contacted well ahead before any changes are made to find an alternative time for them. Just remember to double check your Zen Planner member app for the schedule and as always RSVP ahead of time. Thank you for your understanding!

We will also be keeping the gates partially open even if the weather drops below 50 degrees to increase air flow in the space because of, well you know.

Knee To Hurt For Rest Of Life After 30-Year-Old Woman Sits Awkwardly For 2 Minutes 

Workout of the Day

STRENGTH

Seated Single Arm Arnold Press
10e-10e-Max

Single Arm DB Gorilla Row
10e-10e-Max

Notes
Work up through three challenging sets on this upper-body superset. Start each set with your non dominant arm and match that rep count on the final set with your dominant arm.

METCON

EMOM 15:00
A :45 Row, Calories
B :45 Double Kettlebell Front Rack Reverse Lunges
C :45 Double Unders

Notes
5 Rounds on this triplet today. Hit the row at what feels like a 80% effort and try to hold steady each round. The Front Rack Lunges are not meant to performed for max reps. Move at a steady and deliberate pace and focus on an active double front rack carry and control. If you have even one double under, perform them today. You will never get them if you don’t work on it.

CrossFit Group Class Programming Template (WK1/2)

Schedule Changes today

Note that we are not running 8am and 11am classes today. 9am, 10am and 12pm are all still on.

Coach Lynsey has an outfit for every occasion!

Thank you to everyone who dressed up and/or came out for the holiday workout yesterday!

Workout of the Day

12 Days of X-MAS

For Time:
1 Burpee
2 Push Presses 115/95/75/65/45
3 Front Squats 115/95/75/65/45
4 Box Jumps
5 Hand-Release Push-Ups
6 (total) Dumbbell Power Snatches 50/35/25
7 Ring Rows or Kipping Pull-Ups
8 Deadlifts
9 Calories Air Bike
10 Sit-Ups
11 Kettlebell Swings
12 Power Snatches 115/95/75/65/45

Notes
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1 – for a total of 364 reps.

CrossFit Group Class Programming Template (WK1/2)

Santa has been working hard on his nutrition and fitness all year and it’s really paid off!!!

Wear Green and Red today!

If you’re coming to class today, please wear some green and or red for the holiday! Wooo

Thank you from Camp Friendship

Thank you for opening the Camp Friendship toy drive up to the CFSBK community. We were able to give away toys to 525 children last Saturday, serving food and toys to almost 300 people who came through Camp Friendship. I feel very grateful to have found not just a great gym but an amazing group of people through CFSBK. Happy Holidays! – Morgan N

Today’s Schedule

Come on down for some holiday fitness and fun with your gym pals! CFSBK is always here for you <3

Open Gym 9am-12pm
9am CrossFit
10am CrossFit
11am CrossFit

Giving kids terrible gifts

Workout of the Day

STRENGTH

Hang Power Snatch + OHS
1-1-1-1-1

Notes
Work up to a medium heavy but technically sound Hang Power Snatch + OHS. We havent snatched in a minute so focus more on your positions and stability over how much weight you move today.

ASSISTANCE

3-4 Rounds for Quality & Load
1:30 Farmer’s Carry
15 Plate Raises
1:30 Weighted Step-Ups
15 Plate Pull Overs

Notes
Work through 3-4 challenging sets of each. Produce a massive pre-holiday Pump today

CrossFit Group Class Programming Template (WK1/2)

Austin is very protective of his Dumbbell and might bite if you get too close.

JANUARY STRENGTH CYCLES LIVE!

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.

DAYS & TIMES

MORNING CYCLE

Days & Time: Tuesdays & Thursdays from 7:30am-9am
Dates: Monday, January 3rd – Friday, February 25th
Price: $220

AFTERNOON CYCLE

Days & Time: Monday, Wednesday & Fridays 11am-12:30pm
Dates: Monday, January 3rd – Friday, February 25th
Price: $330

EVENING CYCLE:

Days & Time: Mondays & Wednesdays from 7:30-9pm and Fridays from 6:30-8pm
Dates: Monday January 3rd – Friday February 25th
Price: $330

There is space left in each cycle! Please email cfsbkfrontdesk@gmail.com to reserve your spot (There is currently an issue with Zen Planner!)

‘No More Shutdowns:’ NYC Offers $100 to Get Boosters at City-Run Sites Before New Year’s