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

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Today’s Programming

STRENGTH

Bench Press
3×10-15

Notes:
Perform three sets of 10-15 unbroken reps on the bench press. Try to go heavier than week 1’s 3×15-20s

ASSISTANCE

25:00 for Quality:
30 Calorie Row
25 Hollow Rocks, Tuck-Ups or Sit-Ups
20 Theraband Reverse Flys
15 DB LTEs

Notes:
Move at an aerobic pace through the circuit.

CrossFit Group Class Programming Template

CFSBK @ Home

CrossFit Kids have returned!

The CFSBK Kids are making a comeback! After 60 weeks of Zoom classes, we are finally back in the gym. We’re starting with a CrossFit Youth group for kids aged 10-17. Our first workout back was a partner AMRAP:

60 Single Unders
10 Burpee Box Jumps
10 Synchronized Sit-Ups

It was so good to see the kids back in action under the same roof after so long apart. Also everyone is like 3′ taller now.

Interested in our Kids Programs? Contact Coach Lynsey at cfsbkkids@gmail.com

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Inside CrossFit South Brooklyn: The Kids

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

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Today’s Programming

STRENGTH

Back Squat

Level 2
4×5 @75%

Level 1
3×5 Across

Notes:
Next Tuesday is the day after Murph. For those that didn’t do the workout you’ll still have the option to do your squats. For those that did we’ll offer a substitute since you probably won’t have a productive squat session the day after 300 squats.
L2: Adding 5% to last week while keeping the same overall volume. Next week we’ll hit 70% again.
L1: This is the last week of 3x5s before we go to 3x3s. You should still feel like you’ve got 1-2 reps in reserve.

METCON

EMOM 12:00
A: :30 Air Bike
B: 6-12 Kipping Pull-Ups
C: 12 Goblet Walking lunges (Heavy)

Notes:
Kipping Pull-Ups. Modify to strict, banded or Ring Rows if needed.
Lunges should be heavy and unbroken for :30

CASHOUT

Seated DB Curls
10-10-Max

CrossFit Group Class Programming Template

CFSBK @ Home

It’s been so great to see so many familiar faces coming back to the gym since we were able to increase our capacity limits. Here is Lisa L back in action. She had been attending CFSBK’s online classes through the pandemic and recently came back to in house training. Welcome all!!!

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

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Today’s Programming

STRENGTH

Power Clean + Hang Power Clean + Push or Split Jerk

Notes:
Work up to a heavy but technically sound single on the complex.

METCON

4 Rounds for time of:
Run 270m
16 Kettlebell Swings
8 Strict HSPU

Notes:
KB: Heavy and Unbroken
HSPU: 8 Strict / 8 w 1-2 abmats / 8 Box Piked / 12 DB Z Presses

CrossFit Group Class Programming Template

CFSBK @ Home

Kyra and Revva during yesterday’s EMOM

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Big Candy Is Angry – The New York Times

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

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Today’s Programming

STRENGTH

A: Sumo Deadlift 3×6

B: Back Squat 3×5 (you can use %s from Saturday/Tuesday or just perform a 3×5)

C: Bench Press 3×6-8

D: Chin-Ups 5×5

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

There is overhead pressing and cleans tomorrow.

METCON

EMOM 15:00
A: 8-12 Ring Push-Ups
B: 12-16 Box Jumps
C: 16-20 Sit-Ups

Notes:
Choose a rep range that will consistently let you finish with at least :15 of rest per round.
Only perform the ring push-ups if you can do 15-20 unbroken strict push-ups perfectly. Otherwise perform strict, knee, incline or banded push-ups.

CrossFit Group Class Programming Template

Summer vibes with Katie and Carissa

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The Case for Sleeping in Separate Beds – Vox

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

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Today’s Programming

STRENGTH

Level 2
5×5 @50%

Level 1
3×5 Across

Notes:
L2: These are speed squats intended to be performed at a 3-1-X-2 tempo. Rest 60-90 seconds between sets.
L1: 3 sets of 5 reps. These should feel like you’ve got 3-5 reps left in reserve.

METCON

For Time:
Row 1000m
30 Kipping Pull-Ups
30 Air Squats
Row 750m
20 Kipping Pull-Ups
20 Air Squats
Row 500m
10 Kipping Pull-Ups
10 Air Squats

Notes:
Time Cap: 25:00
Row: volume 750/500/300
Bike: 60/45/30 or 50/30/20
Run: 800m/530m/400m

Kipping Pull-Ups: Volume 20-15-10
Jumping pull-Ups/Ring Rows: full volume
Strict/Banded: 15-10-5

CrossFit Group Class Programming Template

CFSBK @ Home

“Come on, d̶a̶n̶c̶e̶ jump with me. I’m levitating.”

AGS returns!

It’s time to get back to work on all things body weight! A new cycle Coach Ro‘s acclaimed Anti-Gravity Strength class starts Wednesday 5/26/2021. This class always (and we mean always) sells out quickly, so get on it!
Each AG Strength class will be an hour long, focusing on the strength and skills needed to improve Pull-Ups, Handstand Push-Ups, dips, muscle ups, pistols, kipping handstand push ups, kipping pull ups, kipping dips, etc. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight/gymnastic skills. This fundamental strength work will carry over into other CrossFit gymnastics movements. The class meets 3 times per week for 8 weeks according to the schedule below.

SCHEDULE
5/26/21-7/19/21
Monday from 12:30pm – 1:30pm
Wednesday from 12:30pm – 1:30pm
Friday from 12:30pm – 1:30pm

COST AND ELIGIBILITY
We have moved to a semi-private format of only 5 people per class. That means more 1 on 1 time with the coach! The cost is $300 per month ($600 total plus NY sales tax). This cycle is open to all CFSBK members.

WHAT HAPPENS IN A CLASS?
The first class will begin with an assessment of each individual’s upper body push, pull, lower body and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, goals, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!

SIGN UP HERE!

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CrossFit HCS Expands Inclusion Efforts Through Trans Health Matters Movement – Morning Chalk Up

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am & 12pm
Morning Mindfulness: 8am

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Today’s Programming

STRENGTH

Sumo Deadlift
3×6

Notes:
Work up to three sets of a heavy sumo deadlift. Each rep should be taken from a dead start, no bouncing. If you were here last week try to go heavier than the 3×8’s we programmed.

ASSISTANCE

3-5 Sets of:
65m Single Arm Farmer’s Carry
5 Wall Walks
10e Single Arm DB Upright Row

CrossFit Group Class Programming Template

CFSBK @ Home

Little did Jack know, this was the start of a very special relationship with his medball.

2021 Murph!!!

As always, we will be running our Memorial Day Murph event on Monday, May 31st. This year we will be running three 90 minute heats of 16 athletes per gym at 8am, 930am and 11am. Check out all the details below and sign up for a slot today!

• To register for a heat, sign up via the links below. Unfortunately, because this is an “event” in zen planner it will not show up on your member app. This way a class will not be deducted from your membership. We will be running 90 minute heats with 16 people in each gym.
  • Murph 2021- 597 Degraw St 8am Heat
    Murph 2021- 608 Degraw St 8am Heat
    Murph 2021- 597 Degraw St 9:30am Heat
    Murph 2021- 608 Degraw St 9:30am Heat
    Murph 2021- 597 Degraw St 11am Heat
    Murph 2021- 608 Degraw St 11am Heat

• If you’d like to learn more about Michael Murphy and the origins of “Murph,” this is a great place to start.
• For scaling options and game plans, see Coach Fox’s very useful post, “Murph Is For Everybody.”

• Since there’s no charge for this workout (the class won’t be deducted from your weekly limit), we suggest that you make a $20 (or more!) donation to K9s for Warriors in lieu of class payment. This organization helps train service animals for veterans suffering from PTSD. We’ll have a kiosk set up to accept donations at the gym today, or you can go HERE to support this terrific cause.
• In year’s past we were able to provide a handful of weighted vests for members from the inventory that we had. Unfortunately we no longer have that inventory since folks took theirs home during “the great closure” so we cannot provide any vests this year. If you would like to purchase your own vest, check out Rogue’s options here. We recommend the Condor Centry Plate Carrier
• This year we will not be BBQing on the street or coordinating a potluck but we will provide seltzer and sliced fruit platters for when you finish the workout! 90 minutes should be enough time to get your workout in, grab a snack and maybe hang out for a bit afterward but we’re trying to limit crowding for obvious reasons.

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The Body’s Most Embarrassing Organ is an Evolutionary Marvel – The Atlantic

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

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Today’s Programming

STRENGTH

A: Deadlift + Hang Power Clean

B: Back Squat 3×5 (you can use %s from Tuesday or just perform a 3×5)

C: Shoulder Press or Bench Press 3×6-8

D: Chin-Ups 5×5

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’s lift is sumo deadlifts

METCON

5 Rounds for time of:
30 Double Unders
20 Kettlebell Swings
10 Burpees

Notes:
DU: 30 DU / 15 DU / 30 Alt 2 / 60 SU
KB: Should be medium weight and 1-2 sets per round

CrossFit Group Class Programming Template

Coach Carissa overseeing her first evening classes at CFSBK!

AGS returns!

It’s time to get back to work on all things body weight! A new cycle Coach Ro‘s acclaimed Anti-Gravity Strength class starts Wednesday 5/26/2021. This class always (and we mean always) sells out quickly, so get on it!
Each AG Strength class will be an hour long, focusing on the strength and skills needed to improve Pull-Ups, Handstand Push-Ups, dips, muscle ups, pistols, kipping handstand push ups, kipping pull ups, kipping dips, etc. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight/gymnastic skills. This fundamental strength work will carry over into other CrossFit gymnastics movements. The class meets 3 times per week for 8 weeks according to the schedule below.

SCHEDULE
5/26/21-7/19/21
Monday from 12:30pm – 1:30pm
Wednesday from 12:30pm – 1:30pm
Friday from 12:30pm – 1:30pm

COST AND ELIGIBILITY
We have moved to a semi-private format of only 5 people per class. That means more 1 on 1 time with the coach! The cost is $300 per month ($600 total plus NY sales tax). This cycle is open to all CFSBK members.

WHAT HAPPENS IN A CLASS?
The first class will begin with an assessment of each individual’s upper body push, pull, lower body and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, goals, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!

SIGN UP HERE!

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The growing concern over too much added sugar in our diets

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

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Today’s Programming

SKILL

Rowing Technique

Notes:
Coach will take you through a progression reviewing proper posture, sequencing and overall form on the rowing machine. Use the 3:00 sets in the following segment to dial in that perfect form.

ASSISTANCE 1

5 Sets For Quality and Load
Row 2:00 @ Aerobic pace
6-8 Shoulder Presses or Tempo strict HSPUs.

Notes:
The Row should be maintained at an aerobic and conversational pace.
If you opt into Strict HSPU. Use a 3-1-2-2 tempo. The 1 second hold at the bottom should be an active headstand where you’re not putting excessive compression onto your neck. The intention is to build a strong and stable bottom position. You may break this up in to multiple sets to get through the 6-8 reps.

ASSISTANCE 2

3 Sets for Effort of:
15 Weighted Sit-Ups
15 Lateral Raises
15 DB Curls

CrossFit Group Class Programming Template

CFSBK @ Home

2021 Murph!!!

As always, we will be running our Memorial Day Murph event on Monday, May 31st. This year we will be running three 90 minute heats of 16 athletes per gym at 8am, 930am and 11am. Check out all the details below and sign up for a slot today!

• To register for a heat, sign up via the links below. Unfortunately, because this is an “event” in zen planner it will not show up on your member app. This way a class will not be deducted from your membership. We will be running 90 minute heats with 16 people in each gym.
  • Murph 2021- 597 Degraw St 8am Heat
    Murph 2021- 608 Degraw St 8am Heat
    Murph 2021- 597 Degraw St 9:30am Heat
    Murph 2021- 608 Degraw St 9:30am Heat
    Murph 2021- 597 Degraw St 11am Heat
    Murph 2021- 608 Degraw St 11am Heat

• If you’d like to learn more about Michael Murphy and the origins of “Murph,” this is a great place to start.
• For scaling options and game plans, see Coach Fox’s very useful post, “Murph Is For Everybody.”

• Since there’s no charge for this workout (the class won’t be deducted from your weekly limit), we suggest that you make a $20 (or more!) donation to K9s for Warriors in lieu of class payment. This organization helps train service animals for veterans suffering from PTSD. We’ll have a kiosk set up to accept donations at the gym today, or you can go HERE to support this terrific cause.
• In year’s past we were able to provide a handful of weighted vests for members from the inventory that we had. Unfortunately we no longer have that inventory since folks took theirs home during “the great closure” so we cannot provide any vests this year. If you would like to purchase your own vest, check out Rogue’s options here. We recommend the Condor Centry Plate Carrier
• This year we will not be BBQing on the street or coordinating a potluck but we will provide seltzer and sliced fruit platters for when you finish the workout! 90 minutes should be enough time to get your workout in, grab a snack and maybe hang out for a bit afterward but we’re trying to limit crowding for obvious reasons.

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

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Today’s Programming

STRENGTH

Back Squat

Level 2
4×5 @70%

Level 1
3×5 Across

Notes:
If you were not here last week please check out the difference between L1 and L2 on Monday or Tuesday’s post.
L2 Athletes are going up 5% on their weight but dropping one work set.
L1 Athletes should add a very modest amount of weight from either last week or last Saturday. Aim to get through the first three weeks of this cycle’s 3x5s being able to add weight each class. If technique gets wonky or you are grinding too soon, reset the weight to give yourself more running room.

METCON

AMRAP 15:00
6 Kipping Pull-Ups
18 Medball Reverse Lunges
270m Run

Notes:
Pull-Ups: 6 Kipping / 3-6 strict / 6 Banded / 6 Ring Rows
Lunges: Hold the medball or slam ball in a zercher carry, not over the shoulder

CrossFit Group Class Programming Template

CFSBK @ Home

Updated Mask Guidelines at CFSBK

As you may have heard, Governor Cuomo just announced that effective this Wednesday they’re lifting the mask mandates for vaccinated people in tandem with the easing of occupancy restrictions that were already planned. Just last week, the guidance was that NY would maintain the indoor mask mandate despite the updated CDC guidelines; however they’ve changed course and said that vaccinated people will be allowed to bypass mask and distancing guidelines as of this week.

As you all know, we were planning to increase our class caps to 16 on Wednesday, as well as removing the 597 stations and going to some shared equipment. As a business, our position has been to follow the guidance of CDC as well as city and state health officials. While the removal of the mask mandate may seem abrupt, and there will no doubt be differing comfort levels around the decision, we are going to stay in step with official guidelines and no longer require masks at the gym for vaccinated people effective Wednesday. Of course, all vaccinated members are welcome to wear their face coverings as long as they desire.

For the time being, all members will still get a temperature check upon check-in and have the choice to either show us their epass or fill out the QR code health history questionnaire before entering the facility. We have decided not to require the vaccination history of every member upon check in and take the approach that many businesses will, which would be to use the honor system for individuals entering their establishment.

The health and safety of our members has always been a priority, from voluntarily closing the gym before we were mandated to last year, to the restructuring of our gym and programs to accommodate smaller classes as well as all the cleaning, distancing, mask usage and additional investments in equipment and air filters we’ve made over the past year and change. To date, we have had over 20k check-ins since reopening and still have not had a single transmission of Covid within the gym. Especially now with the gates fully opened for ample air circulation, our estimate that over 90% of our members have already been vaccinated and the decreasing cases in NYC we feel that taking this next step as recommended by the CDC is both prudent and in many ways a positive sign of the recovery from the pandemic. We do not take any of these decisions lightly and in a year of difficult decisions, this quick turn around by state officials gave us much less time than we would have like to put together a statement and a plan, but overall we think this is a step in the right direction. We appreciate everyone’s compliance, support and positivity through all of this and are open to any feedback you may have.

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New York is adopting C.D.C. mask guidelines and New Jersey will drop remote learning. – The New York Times

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

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Today’s Programming

METCON

Repeat the following interval for 5 total sets:

AMRAP 3:00
3 Power Cleans
6 Push-Ups
18 Double Unders

Rest 1:00

Notes
For each round after the first, pick up where you left off the prior round. Your score is total rounds completed in all 5 intervals cumulatively.
CLN: Choose a medium heavy weight on the cleans that will allow you to perform 3 steady singles with perfect form.
PU: Strict / Incline or Banded
DU: 18 DU / 9 DU / 18 Alt 2 / 36 Single Unders

ASSISTANCE

A1: Floor Chest Fly
3×12-16 Reps

A2: Single Leg DB RDL
3×8-12 each Reps each

A3: Copenhagen Plank
3x:30e

Notes
Work up to three challenging sets on each exercise while prioritizing tension and control.

CrossFit Group Class Programming Template

CFSBK @ Home

Today is Coach Patrick’s first day at CFSBK. Get Stoked!

Starting Strength with Coach Jeremy

The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Monday May 10th – Friday July 2nd
This cycle meets at 11AM Monday and Wednesday and Friday

Register Here (3 Spots left!)

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Inside CrossFit South Brooklyn: The Docs (Reposted today on CrossFit.com!)