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

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Today’s Programming

STRENGTH

Front Squat
3×5 Across

Notes:
Perform 3 sets of 5 reps at the same weight. Today’s loading should feel submax with 2-3 reps left in reserve. Next week we’re doing a 5×5 at the same weight or slightly heavier.

METCON

4 Sets for reps of:
1:00 Row, Cals
1:00 Push-Ups
1:00 Wall Ball
1:00 Rest

Notes:
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises.

CrossFit Group Class Programming Template

CFSBK @ Home

CFSBK Alumni Koji and Jess stopped by from DC yesterday to get a workout in. Welcome back guys!!

Double Header CFSBK Weekend!

This Saturday is CFSBK’s annual Stonewall workout benefitting the Marsha P. Johnson Institute and the Sylvia Rivera Law Project. Sunday we will be welcoming back Wim Hof instructors in hosting another seminar with us. Register for that here. More information about both can be found on yesterday and last Tuesday’s blog posts, respectively. Be there or be square, people!

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We’ve Never Heard Britney Spears Like This – The Atlantic

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

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Today’s Programming

STRENGTH

A. E3MOM Pause BSW 60%x5x5

B. Bench Press 10-10-10

C. Hang Power Clean + FSQ 1-1-1

D. Front Squat 3×5 Across

E: AMRAP 12:00: 12 cal Bike / 12 KB / 12 Sit-Ups

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 bodyweight/DB exercise to create a superset.

Tomorrow we have Front Squats, push-ups and wall ball.

ASSISTANCE

3 Rounds:
8-12 Strict Chin-Ups
270m Run

then,

3 Rounds:
15-20 Hammer Curls
1:30 Plank

Notes:
Perform the first couplet then transition right into the second.

Eric working his quads with some cyclist squats

“Stonewall” This weekend!

CFSBK has celebrated LGBTQ Pride Month in a variety of ways over the years. In 2013 we wrote and started hosting a workout named “Stonewall” in honor of the 1969 Stonewall Rebellion. Stonewall was a weekend-long riot and protest at the end of June against police raids and harassment of LGBTQ people at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQ rights movement. We’ll be running “Stonewall” at the gym and in virtual classes Saturday, June 26th.

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, such as 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 upcoming Pride workout will be a fundraiser to benefit 2 nonprofit organizations serving the trans community: the Sylvia Rivera Law Project and the Marsha P. Johnson Institute. CFSBK has been a proud supporter of these organizations over the past 4 years and supports them in the centering of Black trans lives and, in the spirit of Stonewall, the fight to end police violence. This will be a free class for our members and we ask that you all donate $25 or more to either or both of these organizations. We will have a kiosk set up in the gym as well ask links to donate on the website.

“Stonewall”

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

Two suggested loading options will be named after the late Sylvia and Marsha in honor of their contributions to the LGBTQ movement.

At-Home “Stonewall”

AMRAP 15 Minutes:
6 Single-Arm Hang Cleans Right Arm
6 Single-Arm Hang Cleans Left Arm
28 Jumping Jacks
6 Single-Arm Press or Push Press Right Arm
6 Single-Arm Press or Push Press Left Arm
9 Burpees

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Pull the Pin Programming Teams Up with CrossFit Faru, Trains Anti-Poaching Team in the Serengeti – Morning Chalk Up

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

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Today’s Programming

STRENGTH

High Hang Power Snatch x2
+
OHS

Notes:
Today is our first time snatching since 5/5/21. Go light today and focus on rock solid start and receiving positions.

METCON

AMRAP 16:00
16 Cal Bike
16 Kettlebell Swings
16 Sit-Ups

Notes:
Move at a sustainable aerobic pace for today’s workout. Use your Kettlebell as you anchor for the sit-ups.

CrossFit Group Class Programming Template

CFSBK @ Home

The return of the daily results board! Be proud of your efforts in the gym, any day you show up is a victory!!

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The Story of Nuno Costa

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

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Today’s Programming

STRENGTH

Bench Press
10-10-10

Notes
Work up to a heavy but technically sound 10 rep set on the bench press.

METCON

EMOM 15:00
A: 6 T&G Deadlifts
B: 12 Burpees over the Bar
C: Rest

Notes
The deadlift weight may be progressive or across. Regardless, it should be heavy and executed with perfect technique. Try to perform the burpees quickly.;

CrossFit Group Class Programming Template

CFSBK @ Home

Coach Katie recently visted CrossFit Sanitas in Boulder Co. This is the home gym of new CrossFit CEO Eric Roza

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

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Today’s Programming

STRENGTH

E3MOM
Pause Back Squat
60%x5x5

Notes:
Perform one set every 3 minutes for 5 sets. Base your % off your recent heavy singles from the prior cycle. If you didn’t hit a heavy single or are new, simply choose a weight that feel like you could do 3-4 more reps with. Week one should not feel terribly challenging and used as a deload week before the weights gradually climb up.

Partner METCON

AMRAP 20:00
5 Kipping Pull-Ups
7 DB Thrusters
35 Double Unders

Notes:
With one person working at a time, alternate complete rounds until time expires.
If you’re sore AF from Saturday’s workout, consider performing Push Presses instead of Thrusters.
Pull-Ups: (+) Kipping Chest to Bar / 3-5 Strict or Banded / 5 Ring Rows
Thrusters: Should be unbroken and medium heavy
Double Unders: 35 DU / 25 DU / 15 DU / 35 Alt 2 / 70 Single Unders

CrossFit Group Class Programming Template

CFSBK @ Home

Congrats to Stella Z on her strict chin-up PR of BW + 50lbs.

New Programming Template

The following movement template will run from Monday, June 21 to Sunday, August 1st. This cycle we’ll see the return of the Barbell Snatch on Wednesdays and continuation of the “flex day”/”choose your own adventure”/”a la carte” strength work on Thursdays and Sundays where you can round out your weekly programming based on the days you’ve come. Both of those days will also include “NFT” (Not for Time) assistance work which does not mean easy. It simply means there will be a focus on quality, effort and load without an emphasis on time to completion of a particular task.

Monday

Pause Back Squat
Wk1: Pause 60%x5x5 E3MOM
Wk2: Pause 65%x5x5 E3MOM
Wk3: Pause 70%x5x5 E3MOM
Wk4: Pause 75%x3x5 E3MOM
Wk5: Pause 80%x3x5 E3MOM
Wk6: Pause 1-1-1

Pulling
Kipping Pull-Up/Strict Pull-Ups

Tuesday

HORIZONTAL PUSH & DEADLIFT
Wk1: BP 10-10-10 / DL Metcon/Assist
Wk2: DL 5-5-5 / HP Metcon/Assist
Wk3: BP 8-8-8 / DL Metcon/Assist
Wk4: DL 3-3-3 / HP Metcon/Assist
Wk5: BP 5-5-5 / DL Metcon/Assist
Wk6: DL 1-1-1 / BP Metcon/Assist

The Focus lift will alternate weekly between deadlifts and bench presses with athletes working up to a top set on the given rep scheme. The secondary movement will be worked into the metcon or assistance work. For example a day with “HP Metcon/assistance” may have bench press, DB bench, or Push-Ups while a day with “DL Metcon/assistance” may have deadlifts, power cleans, Kettlebell Swings, DB Deadlifts etc.

Wednesday

SNATCH
Wk1: High Hang Power Snatch x2 + OHS
Wk2: High Hang PS + Mid Hang PS + OHS
Wk3: Mid Hang Snatch (full)
Wk4: Pause Power Snatch + OHS
Wk5: EMOM 15: 1 Snatch
Wk6: Snatch 1-1-1-1-1

Thursday

A la Carte
Make-up Strength day

Pulling
Strength Bias Vertical or Horizontal Pulling worked into NFT

NFT Assistance Work
Carries
Bodybuilding
Gymnastics
Sub-maximal Aerobic conditioning

Friday

Front Squats
Wk1: 3×5
Wk2: 5×5
Wk3: 3×3
Wk4: 5×3
Wk5: 3×1
Wk6: 5×1
(sets x reps)

Front squat sessions are done with sets across and submax. Leave 1-3 reps in reserve on all sets. Each rep scheme gets two exposures with the second one being higher volume than the first. Athletes may perform the same weight as the prior week with the additional sets, or if they’re up for it make a slight jump in weight.

Saturday

Longer/Partner Metcons
Power Clean + Overhead strength bias

Clean and Jerks, HSPU etc.

Sunday

A la Carte
Make-up Strength day

NFT Assistance Work
Carries
Bodybuilding
Gymnastics
Sub-maximal Aerobic conditioning

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The Failed Promise of the Aerobics Revolution – The New York Times

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

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Today’s Programming

STRENGTH

A: Back Squat 1-1-1-1-1 or 3-3-3-3-3

B: Deadlifts 1-1-1-1-1

C: Shoulder Press 1-1-1-1-1

D: 4-5x 3-5 Chin-Ups + 10-15 DB Bench Press
Notes
For today’s strength segment, choose an exercise that corresponds to what you have not performed in the prior few days or what you’re least sore from. You can also add a second, non barbell movement as a superset. For example, you might perform Bench Press, but add in some DB Rows or you might do Deadlifts and Chin-Ups

METCON

AMRAP 12:00
8 DB Power Snatches (L)
4 Burpee Box Jumps
8 DB Power Snatches (R)
4 Burpee Box Jumps

CrossFit Group Class Programming Template

Happy Father’s Day to all the CFSBK dads!! Pictures here is CFSBK Coaching alum McDowell Myers with Marcus and Vesper

New Programming Template

The following movement template will run from Monday, June 21 to Sunday, August 1st. This cycle we’ll see the return of the Barbell Snatch on Wednesdays and continuation of the “flex day”/”choose your own adventure”/”a la carte” strength work on Thursdays and Sundays where you can round out your weekly programming based on the days you’ve come. Both of those days will also include “NFT” (Not for Time) assistance work which does not mean easy. It simply means there will be a focus on quality, effort and load without an emphasis on time to completion of a particular task.

Monday

Pause Back Squat
Wk1: Pause 60%x5x5 E3MOM
Wk2: Pause 65%x5x5 E3MOM
Wk3: Pause 70%x5x5 E3MOM
Wk4: Pause 75%x3x5 E3MOM
Wk5: Pause 80%x3x5 E3MOM
Wk6: Pause 1-1-1

Pulling
Kipping Pull-Up/Strict Pull-Ups

Tuesday

HORIZONTAL PUSH & DEADLIFT
Wk1: BP 10-10-10 / DL Metcon/Assist
Wk2: DL 5-5-5 / HP Metcon/Assist
Wk3: BP 8-8-8 / DL Metcon/Assist
Wk4: DL 3-3-3 / HP Metcon/Assist
Wk5: BP 5-5-5 / DL Metcon/Assist
Wk6: DL 1-1-1 / BP Metcon/Assist

The Focus lift will alternate weekly between deadlifts and bench presses with athletes working up to a top set on the given rep scheme. The secondary movement will be worked into the metcon or assistance work. For example a day with “HP Metcon/assistance” may have bench press, DB bench, or Push-Ups while a day with “DL Metcon/assistance” may have deadlifts, power cleans, Kettlebell Swings, DB Deadlifts etc.

Wednesday

SNATCH
Wk1: High Hang Power Snatch x2 + OHS
Wk2: High Hang PS + Mid Hang PS + OHS
Wk3: Mid Hang Snatch (full)
Wk4: Pause Power Snatch + OHS
Wk5: EMOM 15: 1 Snatch
Wk6: Snatch 1-1-1-1-1

Thursday

A la Carte
Make-up Strength day

Pulling
Strength Bias Vertical or Horizontal Pulling worked into NFT

NFT Assistance Work
Carries
Bodybuilding
Gymnastics
Sub-maximal Aerobic conditioning

Friday

Front Squats
Wk1: 3×5
Wk2: 5×5
Wk3: 3×3
Wk4: 5×3
Wk5: 3×1
Wk6: 5×1
(sets x reps)

Front squat sessions are done with sets across and submax. Leave 1-3 reps in reserve on all sets. Each rep scheme gets two exposures with the second one being higher volume than the first. Athletes may perform the same weight as the prior week with the additional sets, or if they’re up for it make a slight jump in weight.

Saturday

Longer/Partner Metcons
Power Clean + Overhead strength bias

Clean and Jerks, HSPU etc.

Sunday

A la Carte
Make-up Strength day

NFT Assistance Work
Carries
Bodybuilding
Gymnastics
Sub-maximal Aerobic conditioning

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

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Today’s Programming

STRENGTH

Back Squat
1-1-1-1-1

Notes:
Work up to a heavy single on the squat. Use a spotter for any set you’re not 100% confident you can make.

METCON

5 Rounds for time of:
12 Kipping Pull-Ups
18 Sit-Ups
24 Air Squats

Notes:
Pull-Ups: 12 kipping / 6-8 kipping / 6-8 Strict or banded / 12 Jumping or Ring Rows

CrossFit Group Class Programming Template

CFSBK @ Home

Liam V Hitting a 20lb PR after this cycle with lots of room to spare!

ICYMI!

• Darren J is biking 1,000 miles for a great cause!
• Next Saturday we’re running our Pride workout, “Stonewall“
• On Sunday, June 27th we’re hosting a Wim Hof Seminar. Get into some ice water with your CFSBK pals!
• CFSBK is happy to host Queer Trans Strength NYC with their first session kicking off last Sunday
• Coach David was recently interviewed on the Best Hour of their Day podcast

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Why all Americans should honor Juneteenth VOX

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

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Today’s Programming

METCON

5 Rounds for time of:
48 Double Unders
12 Deadlifts

Notes:
Deadlifts should be performed in 1-2 sets, 3 if fatigue sets in in the latter rounds (225/185/155/135/95/…)

CrossFit Group Class Programming Template

CFSBK @ Home

Darren J during this year’s Murph Event

CFSBKer Darren J Biking 1000 Miles to Riding to break the cycle of violence

In 2014, I lent my apartment in London to a friend who was on her way back from India. When she met me to return the key, she told me about the brothel she visited and the sex slave who, impregnated by a customer, had put blankets under her bed as a makeshift place for her 6 month old infant to sleep. When customers visited, she either kept the baby underneath the bed or would ask another worker to care for the baby until the client left.

This reality was so far removed from my comfortable life that I knew I had to help. Since its inception, I’ve partnered with the nonprofit Embers International who helps protect and empower children born into brothels and are trapped in repeated cycles of exploitation.

1 Mile, 1 Child
On Friday June 11, I will begin a three week gravel ride of the Continental Divide; some of the most majestic scenery in America stretching from Montana to New Mexico. Every mile biked will bring badly needed resources to children born into brothels in India’s Turbhe red-light district.

-> $20 feeds an entire family for 2 weeks
-> $50 provides a child with a school uniform for 1 year
-> $100 shelters a child born into a brothel for 30 nights
-> $125 provides 1 month of trauma-informed counseling to 20 children
-> $500 helps expand programs to serve children with special needs and teach those who have aged out of the school system
-> $1,200 provides 1 month of daycare to children in a red-light district

100% of proceeds go to Embers International, a 501(c)(3) nonprofit organization
100% of expenses (bike equipment, travel, and endless Snickers bars) paid by me

See my photos and the whole story here… Can’t wait for you to join my JER-ney!

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

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Today’s Programming

STRENGTH

A: Back Squat (Tuesday’s programming or Heavy single)

B: Power Clean 1-1-1-1-1

C: Shoulder Press 1-1-1-1-1

D: 4-5 sets of: 12 Deadlifts + 48 Double Unders

E: 4-5x 3-5 Chin-Ups + 10-15 DB Bench Press

Notes:
For today’s strength segment, choose an exercise that corresponds to what you have not performed in the prior few days or what you’re least sore from. You can also add a second, non barbell movement as a superset. For example, you might perform Bench Press, but add in some DB Rows or you might do Deadlifts and Chin-Ups

Tomorrow we have Deadlifts and Double Unders

METCON

3 Rounds for time of:
400m Run
21 Kettlebell Swings
12 Burpees

Notes:
Kettlebell swings should be medium heavy and able to be done either unbroken or in 2 quick sets.

Save the Date: “Stonewall” June 26th

CFSBK has celebrated LGBTQ Pride Month in a variety of ways over the years. In 2013 we wrote and started hosting a workout named “Stonewall” in honor of the 1969 Stonewall Rebellion. Stonewall was a weekend-long riot and protest at the end of June against police raids and harassment of LGBTQ people at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQ rights movement. We’ll be running “Stonewall” at the gym and in virtual classes Saturday, June 26th.

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, such as 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 upcoming Pride workout will be a fundraiser to benefit 2 nonprofit organizations serving the trans community: the Sylvia Rivera Law Project and the Marsha P. Johnson Institute. CFSBK has been a proud supporter of these organizations over the past 4 years and supports them in the centering of Black trans lives and, in the spirit of Stonewall, the fight to end police violence. This will be a free class for our members and we ask that you all donate $25 or more to either or both of these organizations. We will have a kiosk set up in the gym as well ask links to donate on the website.

“Stonewall”

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

Two suggested loading options will be named after the late Sylvia and Marsha in honor of their contributions to the LGBTQ movement.

At-Home “Stonewall”

AMRAP 15 Minutes:
6 Single-Arm Hang Cleans Right Arm
6 Single-Arm Hang Cleans Left Arm
28 Jumping Jacks
6 Single-Arm Press or Push Press Right Arm
6 Single-Arm Press or Push Press Left Arm
9 Burpees

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

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Today’s Programming

STRENGTH

Shoulder Press
1-1-1

Notes:
Work up to a heavy single on the shoulder press today.

ASSISTANCE

4 Rounds for Quality:
1:00 Air Bike
10 Z-Presses or 5-10 Strict HSPU
100′ Single Arm Farmer’s Carry

Notes:
Use one of the 25lb Farmer’s carry handles and go heavier than you have for any prior farmer’s carry work this cycle.
CrossFit Group Class Programming Template

CFSBK @ Home

The Wim Hof Method @ CFSBK

On Sunday, June 27th from 4-8pm We’ll be hosting Michael Christoforo for a Wim Hof Method Seminar at CFSBK

Put yourself in the expert hands of certified Wim Hof Method Instructor Michael Christoforo to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.

The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop.

Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.

If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.

Who is this workshop for?
This workshop is suitable for everyone, but does require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.

What to Bring

• Warm comfy clothes
• Yoga mat (CFSBK has plenty you can borrow!)
• Bathing suit and towel (if ice bath bound)
• Open minds and hearts

Register Here!

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The Superhuman World of Wim Hof: The Iceman