Today’s Programming

 STRENGTH

Clean and Jerk
Heavy Single

Notes
Work up to a 1RM Clean and Jerk for the day. While we’ve been focusing on the split jerk, use the jerk variation you’re most comfortable with. Only go as heavy as you can keep proper form with. Cleans may be power or full. Note that we have heavy triple back squats tomorrow.

ASSISTANCE

A1: Shoulder Press
3×8-10

A2: Strict Hanging Leg Raises or Toes to Bars
3×8-10+

B1: 100 Russian Twists & 100 Sit-Ups

Notes
A1: Shoulder presses are taken off the floor. For the HLR/T2B challenge yourself to do an unbroken set, but get at least 8 reps per set if you have to break it up before that. While there is no kipping today, the smaller your ROM on these, the slower the movement should be.

B2: Break these up as desired until you complete 100 each. I rep for the Russian Twist = 1 touch on each side. You can use your medball or another object to anchor your feet on the sit-ups if you’d like.

CrossFit Group Class Programming Template (WK6/6)

Eric putting in the work

THE 2022 DOGS OF CFSBK CALENDAR IS AVAILABLE FOR PREORDER!

Another year, another Dogs of CFSBK Calendar benefitting PupStarz Rescue. Every year we put out a calendar highlighting some gym doggos to raise funds for our favorite local dog rescue.

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

Preorder your calendar here or at the front desk by no later than 12/17!

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. We 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!

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. Founded in 2015, PupStarz Rescue is a non-profit, 501(c)3, no-kill, volunteer run animal rescue organization.

Over half of young adults are obese or overweight, study says WaPo

Today’s Programming

BODYBUILDING

A1: DB or Plate Pull-Over
12-12-12

A2: Barbell Floor Press (3-3-1-2 Tempo)
12-12-12

Notes
Perform 3 total sets of  increasing in intensity each set. The first set should feel like 75% effort, the 2nd 85% and the final 95%. Use a spotter for your Barbell Floor Presses.

METCON

AMRAP 20:00
6 Strict Chin-Ups
12 Goblet Lunges
18 Kettlebell Swings

Notes
Choose challenging loads for this workout and move at a steady sub max pace. The weight on the goblet lunges and swings should slow you down. Scale Chin-Ups to 3 or 4 reps as needed, or consider doing a combination of 3 strict and 3 banded to get more volume in. Otherwise use a band for 3 strict or perform self assisted chin-ups using a barbell set at the same height you squat at.

CrossFit Group Class Programming Template (WK5/6)

Jim Gentry doing some work on Charlie during this year’s art show

2018: The Ultimate Test — Official Documentary Trailer (The long awaited 2018 CrossFit Games documentary finally sees the light of day)

Today’s Programming

METCON

AMRAP 12:00
12 Wall Ball shots
36 Double Unders

Rest 6:00

AMRAP 12:00
12 Burpees over the Rower
18/15 Cal Row

Notes
AMRAP1:
For an extra challenge use a heavier ball than you’re accustomed to.
If you’re a Double Under Ninja, consider scaling up to 48 reps. The work should feel balanced. Similarly, scale to 24 or even 12 if your dubs are a work in progress. If you can do some double-unders, do at least the 12 option. They won’t happen unless you practice on them consistently.

AMRAP2:
Bike Sub 16/12 cals,
Jump over slam ball if you’re not rowing.

CrossFit Group Class Programming Template (WK5/6)

Amanda’s last class at CFSBK is today! 🙁

Dear CFSBK,

My last class will be this Saturday at 10am! I’ll be moving to Nashville to continue work as a Senior Policy Analyst at the State Collaborative on Reforming Education (SCORE) to hopefully have a positive impact on education equity in Tennessee. I’ve joined a wonderful team of hardworking and inspiring advocates that I know I’ll learn a lot from. With that, I wanted to take a moment to share just how much this gym community has meant to me over the past nearly 4 years:

Something that has always stood out to me about CFSBK is that no matter what else was going on in my life, the city, or the world, was that the gym remained a constant: it has always maintained itself as a reliable source of safety, inclusion, a break from stress, a homebase for personal growth and trying new things, where learning about yourself and others is an inevitable part of the equation, and so many times has been the best part of my whole day. CFSBK is truly the first community I’ve known where everyone can be celebrated – not for what we accomplish at work, not for what we look like, or how fast you workout (though, the hype gets real sometimes), but I’ve felt celebrated simply for being – showing up, trying your best, learning about and appreciating those around you, and just having fun. Before this, I’ve never felt such consistent happiness and comfort from one place. Looking forward to that hour of movement and play and community completely changed my relationship with exercise and my goals for myself.

I was especially thankful for this community throughout the pandemic as you entrusted us with borrowing equipment and the coaches greeted us daily in Zoom classes – despite the world, those online classes were so much fun and have left so many great memories. What would us remote and quarantined folks have done without! Whether it was working through the pandemic, a break-up, a hard day at work, anxiety… or celebrating milestones and joyful times like fitness in a princess gown, the gym was always there. And THAT is so special. I feel so lucky to have walked into CFSBK in January 2018. A stranger then – who really couldn’t press the bar – is now leaving with an incredible group of friends and chosen family that I feel I’ll always have and I can never articulate how grateful I am.

Thank you, David, for modeling this culture of inclusivity and creating an environment where athletes of all ability levels feel comfortable and welcomed. Thank you, coaches, for being so amazing at what you do and supporting us day in and out! And thank you, front-desk staff – immediately feeling joy walking through the door has a lot to do with your smiles and knowing us each by name.

This isn’t really goodbye as I’ll be back to visit – save me a spot in 6:30 group class! 😉
CFSBK, you will be dearly missed!

Sincerely,
Amanda

This is what 169 Double Unders in 1:00 looks like

Today’s Programming

STRENGTH

Rack Split Jerk
1-1-1-1-1

Notes
Work up to a heavy single split jerk out of the rack. If you’re a bit newer or prefer the push jerk or even push press, consider subbing that movement instead if it will allow you to move more weight overhead.

METCON

21-15-9 Reps for time of:
Double DB Muscle Cleans
Double DB Push Press
Kipping Pull-Ups

Notes
Use a DB weight that will challenge you but allow you to perform the 21 round in 2-3 sets max.
KPU: 21-5-9 / 15-9-6 / Strict or Banded 9-6-3 / Jumping Pull-Ups / Ring Rows

CrossFit Group Class Programming Template (WK5/6)

When the floor isn’t far away enough. Dan doing deficit HSPUs

🛼🎁🪀CFSBK TOY DRIVE🛹🧸🔫

CFSBK is excited to be partnering with Camp Friendship on their annual toy drive! So far, over 325 children & teens have been registered & we need your help in collecting toys. There is a drop-off box at the gym or you can order from the Camp Friendship Wish Lists:
Amazon Wish List
Target Wish List

Guidelines:
– Accepting new, unwrapped gifts
– For children ages 5-18
– Please consider multicultural gifts

If you have questions about the toy drive or about Camp Friendship, you can reach me at: morgan.c.newman@gmail.com

More about Camp Friendship:

When Covid-19 hit and the NYC lockdown ensued, it all started with a single email from community organizer and Camp Friendship Board Member Chris Johnson, seeking volunteers to start a food pantry. On Tuesday, June 2, 2020, Camp Friendship Food Pantry opened its doors for the first time and started giving away fresh produce, pantry bags, and prepared meals. Today, they distribute food weekly to hundreds of recipients, including homebound seniors. Every week approx. 50-60 volunteers, a very diverse and multigenerational group of adults and seniors, high school/college kids, local moms and dads wear their masks, organize inventory, make deliveries using their own vehicles, stuff produce and pantry bags and staff donation tables around the neighborhood.

Today’s Programming

SKILL: Inversion Strength/Stability

Box Rock Drill
3×3 5 seconds at each end range

Box Piked 1/2 Split Inversions
3×2-3 Lifts per leg with a 3 second hold

METCON

3 Rounds for reps of:
1:00 Slam Ball
1:00 Box Jumps
1:00 Tuck-Ups

Notes
Rotate through each of the exercises for a total of three rounds.

ASSISTANCE

KB DL & Farmer’s Carry Relay

Notes
Divide into teams of three and with one person working at a time perform 1:00 of 5 Double Kettlebell Deadlifts followed by a farmer’s carry in the remaining time. Once the minute for partner A is over, Partner B picks up the Kettlebells and starts their deadlifts and carries, same for partner C after them. Rotate through partners until everyone has completed 4 Rounds.

CrossFit Group Class Programming Template (WK5/6)

The 2022 Dogs of CFSBK Calendar is available for preorder!

Another year, another Dogs of CFSBK Calendar benefitting PupStarz Rescue. Every year we put out a calendar highlighting some gym doggos to raise funds for our favorite local dog rescue.

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

Preorder your calendar here or at the front desk by no later than 12/17!

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. We are committed to rescuing as many animals as possible, saving over 3,100 dogs and cats since 2015. Long time CFSBKer Robyn O is the founder of this organization as well!

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. Founded in 2015, PupStarz Rescue is a non-profit, 501(c)3, no-kill, volunteer run animal rescue organization.

Today’s Programming

BODYBUILDING

A1: Low Incline Pause DB Bench
12-12-Max

A2: Supine Grip Pendlay Rows
12-12-Max

A3: Goblet or Post Supported Cossack Squat
3×8 each leg

B1: Seated Lateral Raises
2×15-20

B2: Barbell Roll Outs
2×10-15

Notes
Perform 3 total sets of Part A increasing in intensity each set. The first set should feel like 75% effort, the 2nd 85% and the final 95%. For the Max reps, cap your effort at 20 reps. After you complete the 9 total sets of part A, move directly into part B.

METCON

3 Rounds on a Running clock of:
On a Rower or Air Bike:

50 Seconds Work
10 Seconds Rest
40 Seconds Work
20 Seconds Rest
30 Seconds Work
30 Seconds Rest
40 Seconds Work
20 Seconds Rest
10 Seconds Work
50 Seconds Rest

Notes
This is a 15 minute monostructural interval piece with alternating work to rest couplets. While you’ll be able to increase your intensity as the work intervals decrease, don’t look to be doing a bunch of sprints on this. Plan for 15 minutes sitting on the erg.

CrossFit Group Class Programming Template (WK5/6)

Denizens of 608. Burn this machine storage configuration into your retinas.

Intuitive eating: How to make it work for you Precision Nutrition

Did you know that CFSBK has Precision Nutrition certified coaches on staff? If you’re looking to get some support and coaching on your nutrition and lifestyle goals, you can reach out to any of the coaches below who are open to taking on new clients. A nutrition coach works with you week in and out on developing a long term, sustainable nutrition strategy all while keeping your accountable to your goals. Are you thinking about your 2022 goals and want some help? Ask and you shall receive!

Lauren Snisky: lauren@crossfitsouthbrooklyn.com
Brett Ferguson: brett@crossfitsouthbrooklyn.com
Whitney Hubbard: Whitney@crossfitsouthbrooklyn.com

Today’s Programming

STRENGTH

Back Squat
5-5-5

Notes
Work up to a heavy 5 on the back squat. Try to go heavier than week 2. Aim for 85%+ if possible leaving 1-2 reps in reserve. Sets may be progressive or across. Perform no more than 8 sets total including warm-ups.

METCON

“HEAVY FRAN”

15-9-6 Reps for time of:
Thrusters
Chest to Bar Pull-Ups

Notes
For the Thrusters, use a heavier weight than you normally would for full volume Fran (21-15-9). The 15 set should take you 2-3 total sets to get through.
(135/115/95/85/75/65…)
CTB: CTB / Kipping / Strict or Banded 15-9-6/9-6-3/ Ring Rows full volume, challenging angle

CrossFit Group Class Programming Template (WK5/6)

Get Help! Linda is stuck!

CFSBK Toy Drive

CFSBK is excited to be partnering with Camp Friendship on their annual toy drive! So far, over 325 children & teens have been registered & we need your help in collecting toys. There is a drop-off box at the gym or you can order from the Camp Friendship Wish Lists:
Amazon Wish List
Target Wish List

Guidelines:
– Accepting new, unwrapped gifts
– For children ages 5-18
– Please consider multicultural gifts

If you have questions about the toy drive or about Camp Friendship, you can reach me at: morgan.c.newman@gmail.com

More about Camp Friendship:

When Covid-19 hit and the NYC lockdown ensued, it all started with a single email from community organizer and Camp Friendship Board Member Chris Johnson, seeking volunteers to start a food pantry. On Tuesday, June 2, 2020, Camp Friendship Food Pantry opened its doors for the first time and started giving away fresh produce, pantry bags, and prepared meals. Today, they distribute food weekly to hundreds of recipients, including homebound seniors. Every week approx. 50-60 volunteers, a very diverse and multigenerational group of adults and seniors, high school/college kids, local moms and dads wear their masks, organize inventory, make deliveries using their own vehicles, stuff produce and pantry bags and staff donation tables around the neighborhood.

The First Guy To Ever Order Drive-Thru

Today’s Programming

STRENGTH

Power Clean
1-1-1-1-1

Notes
Work up to a heavy single on the Power Clean. Make sure to start dropping lower into the catch position as long as you remain above parallel as the weight gets heavier.

METCON

AMRAP 12:00
8 SA DB Hang Power Clean, L
12 Push-Ups
8 SA DB Hang Power Clean, R
12 Sit-Ups

Notes
Challenge yourself on the DB Hang Power Clean weight. They may be performed as power or muscle cleans, whichever feels more intuative to you.
Scale the push-ups as incline, banded or partial strict followed by partial knee.

CrossFit Group Class Programming Template (WK5/6)

CFSBK Art Show Slide Show!
Check out some shots from this weekend’s art show! The premier CrossFit/Art event of the season!

TERRITORY X CFSBK

CFSBK is offering an ongoing  signup discount for our members who are interested in getting fresh home delivered meals from Territory Foods. We used to offer territory directly from the gym but they pivoted to home delivery during the pandemic. This is a great way to get fresh, healthy and delicious meals dropped on your doorstep 1-2 times per week. Territory meals come in handy when you’re feeling too lazy to cook, when you’re pressed for time, when you want to bring a healthy meal to work and as an alternative to ordering something on seamless that costs way too much and is probably unhealthy. You can customize your meals based on your nutrition style and goals and all meals list their full macros on them. Check out all the details below!

• Here’s a list of all the zip codes where they do Home Delivery to. You can also go to the locations page on their website for this information.
• Territory’s sourcing practices and ingredient standards
• Read about their chefs
• Explore the dietary templates
• Learn more about their giveback program
• If you’d like more information on our pricing, you can find that here.
• If you want to see the menu, look here.

If you eat according to a template, you can also customize your meals to conform to any combination of the list below:

Paleo
Keto Friendly
Mixitarian
Plant-Based
Vegetarian
Vegan
Whole30
Low Fat
Low Carb
Mediterranean Diet
All Meals

The CrossFit Nutrition I Course is a premium online program that teaches the foundation of CrossFit’s nutrition recommendations and makes them accessible and easily actionable so you can start seeing results. Learn how to use nutrition to increase wellness and optimize your performance.

Today’s Programming

BODYBUILDING

A1: 1/2 Kneeling Landmine Row
12-12-Max (each)

A2: Double Kettlebell Deadlift
12-12-12

A3: SA Bench Supported Bent Over Row
12-12-Max (each)
——————
B1: Seated DB Hammer curl
2×10-15

B2: Lying Triceps Extensions
2×20-30

Notes
For the first triplet, perform 3 total sets of each movement increasing in intensity each round. The first set should feel like 75% effort, the 2nd 85% and the final 95%. For the Max reps, cap your effort at 20 reps. On part 2, perform two total sets with each one feeling about 85-90% effort.

METCON

AMRAP 8:00
8 Alternating DB Power Snatches
32 Double Unders

Notes
Choose a challenging load on the DB Snatch.
DU: 32 DU / 24 DU / 12 DU / 32 Alt 2 / 62 Singles

CrossFit Group Class Programming Template (WK4/6)

Another successful Art show!

Thank you SO much to all the artists and volunteers who made last night so special! We had great art, a great turnout and good times had by all! We’ll have more pictures up on the Flickr tomorrow but for now! THANK YOU!!

Art is Hard Cursive

Today’s Programming

METCON

Every 10:00 for 3 Sets:
30/24 Calorie Row
25 Burpees
15 Kipping Pull-Ups
10 Front Squats

Notes
KPU: 15 Kipping / 10 Kipping / 8 Strict or Banded / 15 Jumping Pull-Ups
FSQ: Heavy and unbroken or max 2 sets

Equipment Subs
25/20 Cal Air Bike
30/24 cals Bike Erg

CrossFit Group Class Programming Template (WK4/6)

Spiffy graphic by Katherine Day

The 2021 Community Art Show is Tonight!

We are so excited to open our doors from 7-10pm this evening to showcase 25 of CFSBK’s finest artists in our annual community art show!! The space will be transformed into NYC’s most exclusive art gallery for the event of the season! This will be an event to remember! The gym will provide some wine, beer and selzter. Non members will need to show proof of vaccination at the door.

Tristan Bell Photography
Jenna Jerman Prints/paintings
Leah DeCesare Steel knives
Katherine Day Oil on canvas
Ashley Macha Poetry
Matt Josephs Photography
Stella Zawistowski Crossword Puzzles
Roshni Hariharan Photography
Adele Myers Raffle new book
Stephanie Arabagian Paintings
Keith Walter Drawings
Meredith Nolan Paintings/short film
Ashima Chitre Paintings/drawings
Aaron Weiss Photographs
Norah Buckman drawings
Michelle Zassenhouse Photographs
Arturo Ruiz airbrush cars
Chris Dent Cowboy hats
Sheryl Cohen Disco music
Anna Turner bead/wire scultpure
Arend Thorp Photographs
Otto Von Busch mixed media
David Osorio Collage

Featuring a live performance by Justine Aronson (Opera) and live tattooing with Jim Gentry