Today’s Programming

WARM-UP

10:00 / 3 Sets:
10-15 Straight Arm Band Pull Downs
10-15 Banded Face Pulls
10-15 Triceps Extensions
:45 Plank
:45 Wall Sit

STRENGTH

Choose one letter from the list below based on what you have not performed this week so far.

A: Bench Press 80%x4x5
B: Back Squat 80%x4x5
C: Shoulder Press 80%x4x5
D: Deadlift 80%x4x5

E: 4 Sets:
8-12 Seated Hammer Curls
8-12e FFE Reverse Lunge
8-12 DB Bench Press

Notes
Tomorrow we have kipping pull-ups, burpees, kettlebell swings and biking

STRENGTH

Turkish Get-Up
3-3-3

Notes
Work up to a challenging triple on each arm. Check the video at the bottom of this post for a pre-class primer.

CrossFit Group Class Programming Template

Strong finish position on the rowing machine

Do you have a three year old?

Hi folks, Margie here with a message for CFSBK parents

Chickpeas Cooperative Preschool (where Coach Jeremy’s daughter attends) had one spot unexpectedly open up for our 3 year old crew. If you have a kid born in 2018, and are interested in sending them to a small, safe, cooperatively run, awesome preschool, please reach out as soon as possible! More details below:

Chickpeas is a parent-run cooperative preschool for 3 and 4 year olds in South Slope, with a strong emphasis on community. Our small size of 20 children allows us to tailor our curriculum, instruction, and family engagement in ways specific to each family – recognizing that every family has unique needs and goals in the early education of their child. Find out what makes this 40-year-old institution such a special place!

• operates 11 months a year, Sept-July
• play-based, emergent philosophy
• anti-bias curriculum
• one mixed-age class for 3s and 4s (3s are guaranteed a spot as 4s in our PreK For All program contracted with the DOE)

If you are interested in finding out more, please email admissions@chickpeas.org!

The Turkish Get-Up

Today’s Programming

STRENGTH

Deadlift
80%x4x5

Notes
Perform 1 work set every 2:00. The linked video at the bottom of this post is a great reminder on the deadlift set-up and some considerations based on leg and torso length.

METCON

Every 3:00, 5 Sets
12 Power Cleans
8 Toe to Bar
12 Box Jumps

Notes
Goal is 1:30-2 per round
Power Cleans should be medium/light such that you can perform the 12 reps in 1-2 touch and go sets.
Sub for Toes to bars is 12 Tuck-Ups or hanging knee raises

CrossFit Group Class Programming Template

Jason plugging away at Dumbbell Snatches last Sunday

Fight Gone Bad Sponsors Wanted

Hey ya’ll. Each year we connect with some local businesses to reward the efforts of some of our highest fundraisers for fight gone bad. These range from gift cards, to discounts, high ticket items or just a free cup of coffee. Many of our amazing members also happen to be small business owners or work for companies that might be willing to sponsor the event in some way. If so, please reach out to cfsbkfgb@gmail.com and let us know! Much appreciated!

5 Step Deadlift Set-Up

Today’s Programming

STRENGTH

Shoulder Press
80% x 4 reps x 5 sets

Notes
Perform 1 work set every 2:00

ASSISTANCE

Rolling Dumbbell Triceps Extensions
3×8-12

Bent Over Reverse Flys
3×12-20

Notes
Alternate Exercises

METCON

10:00 AMRAP
10/5 Push-Ups
10 Ring Rows
10 Abmat Sit-Ups
10 Air Squats

Notes
Your goal in this workout is to keep moving!

CrossFit Group Class Programming Template

An excellent team name for the current times!

Fight Gone Bad Updates

Hey everyone, if you signed up for Fight Gone Bad you should have received an email with your team list and basic details last week. If you haven’t, check your spam folder, it came from <cfsbkfgb@gmail.com>! Get talking with your teammates and try to get us your official team name by this Friday! My team (team 16) is considering a sweet 16 theme If you cannot find the email, please contact cfsbkfgb@gmail.com and we will resend your team info.

Today’s Programming

STRENGTH

Back Squat
80%x4x5

Notes
Perform 1 work set every 2:00

ASSISTANCE

4-5 Sets of:
3-5 Strict Ring Muscle-Ups
12 Alternating Kettlebell Front Rack Reverse Lunges
90 Second Air Bike @ Recovery Pace

Notes
Below are three Ring Muscle-Up Progressions to consider. A, B & C all work the ring muscle-up transition with varying levels of support. If you cannot perform 3 Strict Pull-Ups and Ring Dips, working muscle-up progressions won’t be a very productive use of your time. Instead, choose option D

A: Unassisted Strict Muscle-Ups
B: Partner Assisted Strict Ring Muscle-Ups
C: Feet on Box Low Ring Muscle-Ups
D: 3 Banded Pull-Ups and 3 Matador or 8 Bench Dips. Make these as challenging as you can while keeping solid positions.

CrossFit Group Class Programming Template

From Kelley: “The Wonderland Trail is a 93-mile trail that loops around Mt. Rainier in Washington. Over 9 days, my hiking buddies and I did the loop plus some extra credit miles, gaining (and losing) 22,000’ of elevation. This picture was taken at Indian Bar on the east side of the mountain, at the bottom of the Fryingpan Glacier and head of the Ohanapecash River. It was a pain in the ass to get to but my absolute favorite spot on trail! Grateful to be in the shape to make this a fun trip.”
Kelley is a CrossFit Group Class member and one of Coach Whitney’s Clients. In the pic above shes taking a break and doing some Shoulder CARs (Controlled Articular Rotations) on the trail.

Today’s Programming

METCON

EMOM 15:00
A: 15 Power Snatches
B: AMRAP Double Unders
C: Rest

Notes
Today’s Power Snatches should be on the lighter side and completed as touch and go reps. (+/75/65/45/35)

STRENGTH

Bench Press
80%x4x5

Notes
Perform 1 work set every 2:00

CrossFit Group Class Programming Template

“Strong Sets” features some of the best stand ups in NYC perfoming, you guessed it, stand up comedy. We are the only comedy show in the world that is performed at a gym. And, therefore, we are the strongest comedy show in the world. Full stop.

Cohosted by: Courtney Fearrington (Sirius XM) and Maria Heinegg (Bravo)

Pull up for great jokes from:

-KC Arora (TruTV)

-Jordan Jensen (Just For Laughs New Face)

-Ethan SP (Comedy Central)

Show:

Friday, 10/8/21

Doors 7:30pm/ Show: 8pm

***It’s BYOB so bring your favorite bevies.***

Vaccination proof is required for entry.

Buy tickets here

Today’s Programming

ASSISTANCE

3 Sets for Quality and Load of:
65m Single Arm Farmer’s Carry
12-16 Rower Pike-Ups
12-20e Single Leg Hip Thrusts

Notes
For the farmer’s carry, walk with one KB down to 3rd ave (65m) then switch arms and walk back (65m)

METCON

5 rounds for time of:
270m Run
12 (total) Alternating DB Snatches
12 burpees

Notes
Challenge yourself on the Dumbbell weight today. Only 6 reps per arm per round

CrossFit Group Class Programming Template

Coach Lynsey briefing yesterday’s 15.5 overview and strategy

“What Is Fitness?” Part 2: Metabolic Pathways with friend of CFSBK Jennifer Hunter Marshall

Today’s Programming

STRENGTH

Thruster
Heavy Single

Notes
Work up to a heavy single Thruster in no more than 8 total sets. Make sure not to jerk the barbell. These should be taken out of a rack.

METCON

Open Workout 15.5

27-21-15-9 Reps for time of:
Row Calories
Thrusters

Notes
Bike Sub: 20-15-11-6 Calories
Mobility Sub: Dumbbell Thrusters

The bulk of the athletes worldwide finished within the 10-15 minute range with an average time of 12:07 for men and 13:35 for women.

The world’s fastest athletes finished well below 7 minutes. Simon Paquette and Mat Fraser tied for the worldwide win with a time of 5:19, while Colleen Fotsch set the fastest time of any female athlete at 6:26. In total, 88 men went sub-6 and 27 women went sub-7 minutes.

CrossFit Group Class Programming Template

Elaina and Sara getting high together

Mat Fraser and Alex Anderson Do 15.5 

Today’s Programming

STRENGTH

Choose one lift from the list below based on what you have not performed this week so far.

A: Bench Press 80%x3x6
B: Back Squat 80%x3x6
C: Shoulder Press 80%x3x6
D: Deadlift 80%x3x6

E: 4 Sets:
8-12 Single Arm Bent Over Row
8-12e FFE Reverse Lunge
6-8 Push-ups or HSPUs

Notes
Tomorrow we have Thrusters and Rowing

METCON

Every 3:00 for 5 sets:
1-2 15′ Legless Rope Climb
15 Box Jumps
10-15 Kettlebell Swings

Notes
Rope Climb: Today’s rope climbs are intended to be used as an upper body pulling exercise. If you can’t perform a legless rope climb but you can perform one with a leg wrap you may substitute that. If you are not comfortable on the rope or don’t currently have the upper body strength for rope climbs substitute 5-8 strict, banded or self assisted Pull-Ups. We will not do a deep dive into rope climb technique today. If you do two climbs, it should take you no longer than 60 seconds to complete both.

In this interval, aim for about 2:00 of work and 1:00 of rest

CrossFit Group Class Programming Template

Sawyer and Adam during this week’s Bike, Push Press and Muscle-Up AMRAP

Fight Gone Bad Teams!

We have 80 people signed up for Fight Gone Bad 2021!! That makes 16 teams of 5 people. Check your inbox this afternoon for info on your teammates and next steps. Wooo FGB!!!

Today’s Programming

STRENGTH

Deadlift
80%x3x6

Notes
Pull each Deadlift from a dead start, no touch and go reps. If you can do double overhand for a few sets go for it, but switch to a hook or switch grip if that becomes the limiting factor.Try to perform today’s work sets in 90 second intervals as well.

PARTNER METCON

3 Rounds for time of:
20 Power Cleans
20 Synchro Bar Facing Burpees

Notes
In teams of two, perform the workout as follows: For the Power cleans, use one barbell and alternate reps until 20 total are completed. When you get to the burpees, perform them in a synchronized manner with both partners chest touching the floor on opposite sides of the bar at the same time. See this video for a demonstration.

Power Clean weights (185/155/135/115/95/75/65/45)

CrossFit Group Class Programming Template

Recent Transfer Elizabeth is all smiles during from front rack kettlebell carries

What Happens When You Quit Marijuana? 

Today’s Programming

ASSISTANCE

4 Sets for Quality and Load of:
90 second Bike @ 85% Effort
4-8 Strict Weighted Chin-Ups
8e DB Windmills

Notes
Work up in intensity through each set.

STRENGTH

Shoulder Press
80%x3x6

Notes
Each rep should start from a static start, no dynamic reps. Try to perform a set every 90 seconds

ASSISTANCE

Rolling Dumbbell Triceps Extensions
3×8-12

CrossFit Group Class Programming Template

Queer Trans Strength NYC Post workout group Pic! This group is growing and moving from one to two workouts per week at CFSBK. To learn more, reach out to them via Instagram @queertransstrengthnyc

Some Updates

Just some housekeeping. We recently brought back the 11am classes M-F and reinstated the 6:30pm Friday class as well. After our current Foundations cycle, we will be putting new members and transfers looking to join group classes on wait list. Also- speaking of wait list, we disabled it on the member app because of some technical issues Zen Planner was having where it would sign people into class and then they would disappear and then sign more people into classes. We’re still waiting on a resolution from ZP before we bring it back. We apologize for the inconvenience. If you can’t make it to class, and its within the 12 hour window, please contact us so we can remove you and hopefully get someone else into class.