Today’s Programming

STRENGTH

E3MOM
Pause Back Squat
70%x5x5

Notes
Perform one set every 3 minutes for 5 sets. Base your % off your recent heavy singles from the prior cycle. If you don’t have a heavy single choose a submax weight that will challenge your positions in the hole

METCON

4 Intervals of:

In 3:00:
15 Kipping Pull-Ups
20 Wall Ball Shots
AMRAP Row Cals in remaining time

Rest 3:00

Notes
Aim to finish the pull-ups and wall balls in about 1:30 per round. Scale the pull-up volume to 10 kipping, 8-10 strict/banded or 15 Ring Rows. Use a wall ball weight that will allow you to go unbroken most or all sets.

CrossFit Group Class Programming Template

CFSBK @ Home

Frankin is feeling it.

Schedule Change today

We’re running an abbreviated schedule today! Everything is reflected in the Zen Planner membership app as well.

Monday
CrossFit Group: 6a, 7a, 8a, 10a
Short Circuit: 9a
Open Gym: 6-11a
*No Evening Classes

Permanent changes to Open Gym

Effective immediately we are not longer requiring timed entry to Open gym nor is there a 90 minute cap on your workout. Come whenever, stay as long as you need. We are still requiring Open Gym members to RSVP ahead of time. Also, group class members have access to all open gym times as well, which will require an RSVP in zen planner as well.

What could go wrong?!

---

Lauren Fisher and Jordan Adcock do Heavy Fran

Today’s Programming

A LA CARTE

A. Front Squat 5×5

B. Shoulder Press or Bench Press 8-8-8 + 3-6 Chin-Ups

C. High Hang Power Clean + Mid Hang Power Clean (or Snatch)

D. AMRAP 12: 10 Clean and Jerks + 60 Double Unders

E: 4 Sets: 1:00 Bike / 1:00 DB Bench Press / 1:00 Medball Step-Ups / 1:00 Rest

Notes:
Choose a lift or metcon that corresponds to what you have not performed in the prior few days or what you’re least sore from. For the barbell movements, you may also consider adding a secondary lower skill bodyweight/DB exercise to create a superset.

Tomorrow we have back squats, kipping pull-ups, wall balls and rowing.

ASSISTANCE

3-4 Sets for quality/load of:
SA Farmer’s Carry 65m
16 Kettlebell Swings
16 Supine Leg Raises

CrossFit Group Class Programming Template

Virtual Class Zoom Room (Password: alchemy)
Alchemy @Home: 10am

Congratulations to Coach Arturo for taking 1st place in the 89kg class at his USAW meet! Arturo put up a 237kg total, became the #1 ranked masters 45-49 89kg lifter nationally, and was the oldest lifter at the meet by 8 years.

---

Why We Hold Olympic Athletes to Such Ridiculous and Cruel Standards – The New York Times

Today’s Programming

METCON

For Time:
150 Double Unders
20 Clean and Jerks (weight A)
100 Double Unders
15 Clean and Jerks (weight B)
50 Double Unders
10 Clean and Jerks (weight C)

Notes:
Choose three weights progressively heavier weights, below are some suggested options.
95/135/155
75/95/135
65/85/105
35/55/75
etc

Double Unders/Alt 2:
150/100/50
100/66/33

>Single Unders
300/200/100

CrossFit Group Class Programming Template

CFSBK @ Home

This week Coach David went down to 5-time CrossFit Games champion Rich Froning’s gym, CrossFit Mayhem, in Cookville Tenessee. He did some work with CrossFit’s home office on a new affiliate roundtable program they’ll be launching internationally later this year.

---

Road to the Games 21.01: MAYHEM FREEDOM & HALEY ADAMS

Today’s Programming

STRENGTH

Front Squat
5×5 Across

Notes:
Perform 5 sets of 5 reps at the same weight. For today’s weights, use the same or slightly higher than last week.

METCON

EMOM 16:00
A: 1:00 Air Bike Calories
B: 1:00 DB Bench Press
C: 1:00 Medball Step-Ups
D: Rest

Notes:
Take the bike interval at about an 70-80% effort
For the Bench Press, aim for 20-30 reps. The full minute does not need to be unbroken. Later rounds may drop below 20.
On the step-ups, carry a medball anyhow and alternate legs. Aim for 16-20+ reps total.

CrossFit Group Class Programming Template

CFSBK @ Home

Eric setting up to take the 100lb sandbag for a walk last Sunday

Schedule Changes

Hey ya’ll, we’re running an abbreviated schedule for the weekend and Monday! Everything is reflected in the Zen Planner membership app as well.

Saturday
Normal Schedule

Sunday
CrossFit Group: 9a, 10a, 11a
Open Gym: 9-12 (come anytime!)

Monday
CrossFit Group: 6a, 7a, 8a, 10a
Short Circuit: 9a
Open Gym: 6a, 7:30a, 9a
*No Evening Classes

---

Earth’s New Gilded Era – The Atlantic

Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am

---

Today’s Programming

STRENGTH

4 Sets of:
6 Strict Pull-Ups
18 Hollow Rocks

3 Sets of:
12 Hammer Curls
:30 L-Weighted Tuck Hang

Notes:
Perform the first couplet using as little assistance as possible for the pull-ups. After 4 rounds, transition to the second superset using a DB where 12 reps is very challenging

A LA CARTE

A. E3MOM: Pause BSQ 65%x5x5

B. Deadlift 5-5-5-5-5

C. High Hang Power Clean + Mid Hang Power Clean (or Snatch)

D. AMRAP 12: 270m Run / 15 Box Jumps / 16 Wall Ball

E: 4 Sets: 1:00 Bike / 1:00 DB Bench Press / 1:00 Medball Step-Ups / 1:00 Rest

Notes:
Choose a lift or metcon that corresponds to what you have not performed in the prior few days or what you’re least sore from. For the barbell movements, you may also consider adding a secondary lower skill bodyweight/DB exercise to create a superset.

Tomorrow we have Front Squats and Option E

Dena B getting some sun while doing a 20:00 AMRAP programmed by coach Ro

---

Gymnastics Course – Hollow Body Position

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am

---

Today’s Programming

STRENGTH

High Hang Power Snatch
+
Mid Hang Power Snatch
+
Overhead Squat

Notes:
This week our complex includes two snatch variants followed by an overhead squat. Like last week, keep the weight light and focus on proper execution of each lift. You will not necessarily be going heavier than last week.

PARTNER METCON

AMRAP 20:00
50 Calorie Row
50 Box Jump Overs
50 Wall Ball Shots

Notes:
With one partner working at a time, perform the AMRAP dividing work equally between partners.

CrossFit Group Class Programming Template

CFSBK @ Home

Caroline Setting up for some hang power snatches during an a la carte strength segment

---

CrossFit Open Wall Ball Tips

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Morning Mindfulness: 8am

---

Today’s Programming

STRENGTH

Deadlift
5-5-5-5-5

Notes:
Today’s Deadlifts should all be pulled from a dead start, no touch and go reps.

METCON

AMRAP 12:00
8 Ring Push-Ups
16 Kettlebell Swings
36 Double Unders

Notes:
Push-Ups: Ring / Strict / Banded, elevated or knee
KB: Unbroken and medium/heavy
DU: 36 DU / 27 DU / 16 DU / 36 Alt 2 / 52 SU

CrossFit Group Class Programming Template

CFSBK @ Home

Michelle Z going for a sunday walk with her new best friend

---

Uncommon Sense: Gym Cleaning Policies, a Year in Review – Morning Chalk Up

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Teens/Preteens: 4:30pm

---

Today’s Programming

STRENGTH

E3MOM
Pause Back Squat
65%x5x5

Notes:
Perform one set every 3 minutes for 5 sets. Base your % off your recent heavy singles from the prior cycle. If you don’t have a heavy single choose a submax weight that will challenge your positions in the hole.

METCON

5 Rounds for time of:
400m Run
12 Push Presses
12 Kipping Pull-Ups

Notes:
Choose a Push Press weight that you can perform in 1-2 sets per round. This workout is intended to be performed with a barbell but you can sub Dumbbells if you prefer.
Pull-Ups: 12 Kipping / 8 Kipping / 6 Strict / 12 Ring Rows

CrossFit Group Class Programming Template

CFSBK @ Home

Happy 65th birthday to CFSBK’s longest standing member, Kevin! Kevin has been training with coach David since their Equinox days, before CFSBK existed!

CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am

---

Today’s Programming

STRENGTH

A. Front Squat 3×5

B. AMRAP 12:00: 6 Cleans / 28 Double Unders / 6 S2OH / 9 Burpees

C. 3-5 Sets: 8-12 Strict Chin-Ups / 270m Run

D. Bench Press 10-10-10

E: 3-5 Sets: 10 DB Shoulder Presses / 10 Ring Rows / 10 Double KB Deadlifts

Notes:
Choose an exercise/workout that corresponds to what you have not performed in the prior few days or what you’re least sore from. For the barbell movements, you may also consider adding a secondary lower skill body weight/DB exercise to create a superset.

Tomorrow we have Squats, Push Press and Kipping Pull-Ups.

ASSISTANCE

4-5 Rounds of:
130m Sandbag Carry
20 Tuck-Ups

Notes:
Good old fashioned grunt work. Pick a heavy sandbag and walk to third ave and back. Challenge yourself!

CrossFit Group Class Programming Template

Wim Hof Seminar Today!!

Last chance to sign up for Michael C’s Wim Hof Method seminar today! It runs from 4-8pm and includes an intro to the method, breath work… and optional cold plunge!!

Register here!

Donate to our Stonewall fund

Didn’t get a chance to donate yesterday? use this link to donate and we’ll sent 100% of the proceeds to the Sylvia Rivera Law Project and Marsha P Johnson Foundation!

 

---

What are the benefits of the Wim Hof method?

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am

---

Today’s Programming

“STONEWALL”

AMRAP 15 Minutes:
6 Squat Cleans 135 (Marsha) / 95 (Sylvia)
28 Double-Unders
6 Shoulder-to-Overheads 135 / 95
9 Burpees

Notes
Today’s metcon commemorates the stonewall riots that took place on 6/28/69.
If your legs are sore from the past few days of training, consider performing power cleans instead of squat cleans.

CrossFit Group Class Programming Template

CFSBK @ Home

Marsha P. Johnson and Sylvia Rivera

STONEWALL @ CFSBK

Happy Pride weekend from the team at CFSBK. We are proud to celebrate and support the LGBTQ members of our gym and the broader community.

Today we’re running a workout called “Stonewall,” in honor of the 1969 Stonewall Rebellion. Stonewall was a weekend-long demonstration and riot at the end of June against police raids and harassment at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQ rights movement.

What is lesser known about the Stonewall Rebellion and the growth of the LGBTQ rights movement is that it was led by transgender women of color, Sylvia Rivera and Marsha P. Johnson. While the LGBTQ rights movement has made a lot of progress over the past few decades, there is still a long way to go, particularly for members of the trans community who face significant discrimination and violence. For this reason, CFSBK’s Pride weekend workout will be a benefit for 2 nonprofit organizations serving the trans community: the Sylvia Rivera Law Project and Marsha P. Johnson Institute. Instead of the usual “male” and “female” Rx weights, these suggested loadings will be named after the late Sylvia and Marsha in honor of their contributions to the LGBTQ movement.

Today’s workout is free and we will be collecting suggested donations of $25 or an amount that is meaningful to you.

CFSBK STATEMENT OF INCLUSION AND ANTI-OPPRESSION

CrossFit South Brooklyn recognizes the dignity and worth of every person and is committed to creating an environment that is safe, accessible, inclusive, and respectful of all members and visitors. To create this important space for our community, we do not tolerate oppression on the basis of race, ethnicity, economic status, gender/gender identity, sexual orientation, immigration status, religion, ability, age or appearance.