CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm

Today’s Programming

STRENGTH

Pause Back Squat
5-5-5

Notes
Work up to a challenging but perfect 5 on the pause back squat. Next week there will be pause triples followed by pause singles with the final three weeks repeating the rep same rep scheme witout pauses.

ASSISTANCE

3-4 sets for Quality/Load
8-12e FFE Reverse Lunges
6-8 Chin-Ups
15-20 Barbell Shrugs

Notes:
Focus on great positions and consistent tension on the assistance work. If you didn’t come yesterday and would prefer to DB Bench Press instead of Chin-Ups you may. Note that we’ve got overhead pressing tomorrow.
Load the lunges with Dumbbells or Kettlebells held in the carry position of your choice.

CrossFit Group Class Programming Template

CFSBK @ Home

We’ll still keep the normal doors propped open in 597 and as always have the HEPA filter’s on as well as the exhaust fan which pulls the full volume of air out of the space every hour or so.

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

Today’s Programming

METCON

4 Sets for load and time of:
Bench Press 10 Reps
Bike 30 Cals

Notes
Perform 10 unbroken bench press reps then move immeidately to the bike. Each round is scored as your bench press weight and time on the bike. Rest as needed between rounds. The bike should take you less than 3:00. Scale to 20 cals if needed.

ASSISTANCE

3-5 Sets of:
15-20 Seated Lateral Raises
8e SA DB RDL

CrossFit Group Class Programming Template

Coach Lauren working hard on some 1/2 kneeling presses… Zelda is not impressed.

150-Foot Vessel Sculpture at Hudson Yards Closes After 3rd Suicide NYT

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

Today’s Programming

STRENGTH

Option 1:
Strict Hand Stand Push-Up
7×3-5

Level 1: 1-2 abmats
Level 2: head to deck
Level 3: Deficit

Option 2:
Level 1: 7×3-5 Bench Piked HSPU
Level 2: 5×8-12 Dumbbell Z Presses

METCON

2 Rounds For Time:
Row 1000m
50 Wall Ball Shots
25 Kipping Pull-Ups

Notes:
Pull-Ups
25/15 Kipping Pull-Ups
20/10 Kipping
15/7 Strict/banded
25/15 Jumping pull-ups

CrossFit Group Class Programming Template

CFSBK @ Home

Throooowback to us hosting the first ever CrossFit Level 1 Seminar in New York back in 2009
Check out the whole album from this day on our Flickr

The Stories of Those Who Lost Decades in the Closet NYT
A new photography exhibit invites viewers to contemplate the emotional toll of discrimination.

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

Today’s Programming

METCON

For Time:
100 Double Unders
15 Cleans (weight A)
75 Double Unders
10 Cleans (weight B)
50 Double Unders
5 Cleans (weight C)

Notes:
Choose three loading and rep ranges, below are some suggested options.
Athletes may choose if they would prefer to power or squat clean.

Cleans
135/185/225
115/155/185
95/115/135
75/95/115
65/75/95
…

Doubles:
100-75-50 (225)
75-50-25 (150)
50-25-15 (95)

Alt 2 Step: See above rep schemes
Single Unders: 200-150-100

ASSISTANCE

3-5 Rounds for Quality of:
8-12e Chainsaw Rows
8-12 Push-Ups or Ring Push-Ups
8-12 Strict Toes to bars or Hanging Leg Raises

CrossFit Group Class Programming Template

CFSBK @ Home

Karl, Katherine and the rest of the 6:30pm crew starting the AMRAP triplet yesterday

Sign Up for Starting Strength

Did you miss the initial sign up for the current Starting Strength cycles with Coach Jeremy? We’re approaching the halfway point and are accepting new sign ups if you’d like to get rolling for the next 4 weeks starting on February 1st. Get starting getting stronger!

The Starting Strength program is an opportunity to develop your technique and increase 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.

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

Today’s Programming

STRENGTH

Deadlift
1-1-1

Notes
Work up to a new 1RM on the Deadlift! Only go as heavy as you can move well.

METCON

3 Rounds For Time of:
24 Cal Bike
18 Kettlebell Swings
12 Ring Dips

Notes
Bike: 24 / 18
KB: (32/24/20/16)
Dips: 12 Ring Dips / 12 Banded Dips / 12 Matador Dips/ 15 Feet Elevated Bench Dips

CrossFit Group Class Programming Template

Ben with a great Power Clean receiving position

Register for the 2021 CrossFit Open

The 2021 CrossFit Open starts on March 11th this year and goes for three weeks. As always, we’ll be running the Open workouts in our group classes and the upcoming cycle will include some dedicated Open Prep including reintroduction of some movements like the Snatch and Ring Muscle-Ups. This year’s Open will be like no other in the past and we can’t wait to finally put an “event” on our calendar. See you in the pit!

CFSBKers Currently Registered for the Open

Eric Arbitman
Dan Conroy
Pierre Davidoff
Lizzie Donahue
Omar Francis
Michael Giordano
Thomas Hinton
Cathy Kolcun
Melissa Krakowski
Sarah McGrath
Gerry Mullany
David Osorio
Adam Pearce
Lee Savage
Charles Smith
Patrick Sullivan
Jennifer Wuotinen

Register Here!

Amanda Gorman’s Biden Inauguration Poem | WSJ

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 11am**** & 6pm

Today’s Programming:

STRENGTH

Bench Press
3×8-12

Notes
Work up to three heavy sets in the 8-12 rep range. No failing!

METCON

4 Rounds for Time:
8 DB Hang Power Cleans + Front Rack Reverse Lunge (Left Arm/Leg back)
4 Burpee Box Jumps Overs
8 DB Hang Power Cleans + Front Rack Reverse Lunge (Right Arm/Leg back)
4 Burpee Box Jumps Overs

Notes:
Compare to 10.22.20
DBHPC: (50 / 40 / 30 / 20 / 10)

CrossFit Group Class Programming Template

CFSBK @ Home

Mimi took the 40 for a ride on Monday’s DB Split Snatch AMRAP. Very impressive!

How the American Diet Turbocharges COVID-19 Mother Jones

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am

Today’s Programming

STRENGTH

Front Squat
3-3-3

Notes
Work up to a heavy triple. Try to go heavier than 12.15.20

ASSISTANCE

A1: Pendlay Rows
4×8-10

A2: Single Arm DB Push Press
4×8-10 (X↑-1-3↓-1 Tempo)

A3: Tuck-Ups or Hollow Rocks
4×25

CrossFit Group Class Programming Template

CFSBK @ Home

12pm Group Class with Coach Katie

Zoom Changes this week

• Wednesdays afternoon Zoom Class will be at 11am instead of 12pm.
• Thursday’s Yoga Zoom class will be guest taught by Sasha Slocombe

Yes, the Pandemic Is Ruining Your Body
Quarantine is turning you into a stiff, hunched-over, itchy, sore, headachy husk.

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm

Today’s Programming

STRENGTH

Work up to a heavy single on the following complex:
Deadlift + Hang Power Clean + Split Jerk

Notes
Use today to focus on dialing in your Split Jerk technique. Focus on consistent and stable footwork.

METCON

12:00 AMRAP
3 Strict Chin-Ups
6 Dumbbell Split Snatches
9 Burpees

Notes:
Chins: 3 Strict / 3 Banded / 6 Self Assisted (if you have them, consider scaling UP to Bar Muscle-Ups or if you want to work kipping pull-ups you can opt for those instead.)
DBSS: Go as heavy as you can while moving well. (60/50/40/30/20) Perform 3 reps on the right arm with the right leg back, then perform 3 reps on the left arm with the left leg back.

CrossFit Group Class Programming Template

CFSBK @ Home

Brian showing us exactly what the last few reps of your set should look like!

Martin Luther King Jr was a radical. We must not sterilize his legacy The guardian

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

Today’s Programming

STRENGTH

Incline Dumbbell Bench Press
3×10-12

METCON

AMRAP 20:00
24 Double Unders
20 Kettlebell Swings
16 Alternating Weighted Step-Ups
12 Ring Push-Ups

Notes
DU: 24/16 DU 48 SU
KB (24/20/16/12/8)
Step-Ups: Use a box that puts your hip crease just below parallel when you’ve got one foot on top. Use the same Kettlebell that you used for the swings on your step-ups held at a hand in one arm. Switch arms after 8 reps. If that’s too heavy for you use a lighter dumbbell held in the same fashion
Push-Ups: 12 Ring / 6 Ring + 6 Standard / 12 Standard / 12 Incline or Banded

CrossFit Group Class Programming Template

Jayson with some beautiful Ring Push-Ups. Note the control of both his midline and tempo as well as the turnout at the top of each rep. Be more like Jayson 🙂

Lord Of The Still Rings – Yuri Van Gelder

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

Today’s Programming

STRENGTH

Thruster
1-1-1-1-1

Notes:
Work up to a heavy single Thruster taken out of rack.

METCON

AMRAP 14:00
2-4-6-8-10-12-14… reps of:
Thrusters
Kipping Pull-Ups
Burpees Over the Bar

Notes
Thrusters (+/95/75/65/45..)
Pull-Ups:
Kipping full volume
1-2-3… Kipping Pull-Ups
2-4-6… Jumping Pull-Ups
2-4-6… Ring Rows or Self Assisted

CrossFit Group Class Programming Template

CFSBK @ Home

Anya has a strong back arch here appropriate for her flexibility and body type. The amount of arch will vary person to person and on the intent of the lifter. Regardless, every lifter should focus on maintaining a degree of extension, tension and connection to the bench while lifting.