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

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Today’s Programming

STRENGTH

Front Squat
1-1-1
85% Rep out

Notes:
Work up to a technically sound heavy single leaving about 1 rep in reserve on your heaviest set. Today’s heavy single will end up being roughly 90-95% of your true 1RM if you keep that rep in reserive. For your rep out go one rep shy of failure as well and aim to get 4-8+ reps.

METCON

AMRAP 16:00
8 Cal Bike
16 Alternating Renegade Rows
16 DB Front Squats

Notes:
Bike: If you’re a beast on the bike consider scaling up to 12 or 16 cals.
RR: The Renegade rows should not be rushed through. Maintain position, tensions and control and try to go heavy.

CrossFit Group Class Programming Template

CFSBK @ Home

81 year old CrossFit legend Jacinto Bonilla during yesterday’s curl & press cash out. In talking about his 82nd birthday this year, Jacinto remarked how quickly time flys by, with the exception of training, where time stands still.

Fun Fact, Jacinto and Coach David met in 2007 when they got their CrossFit Level 1 certs in Pittsburgh. At the time there were only two affiliates in the city, CrossFit NYC and CFSBK. Jacinto and David met the night before the seminar after having organized to share a room to keep costs down. Jacinto has been a staple of the NY CrossFit scene since the beginning and even coached at CFSBK during the Lyceum days. Jacinto is nothing if not a hard worker, inspiration and friend to all. Below are just some of the many amazing videos about Jacinto.

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Jacinto Bonilla: Fit at 81 Years Old | Master of the Masters
The 80-Year-Old CrossFitter
Jacinto Bonilla; Oldest Man to Compete in The Crossfit Games

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

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Today’s Programming

METCON

6 Rounds for time of:
36 Double Unders
6 Kipping CTB Pull-Ups
3 Clean and Jerks

Notes:
DU: If you can perform 1 double under, choose one of the following rep ranges: 36 DU / 24 DU / 12 DU. The only way to get better at these is to do them. If you cannot, perform 36 Alt Singles / 72 Singles
Pull: Choose a version 6 Strict or kipping / 6 Banded / 8 Self Assisted
C&J: 3 Heavy Singles. (+/155/135/95/75/55/-)

ASSISTANCE

2-3 Sets of:

10-8-6-4-2 reps of:
DB Seated Curls
DB Seated Shoulder Presses
then
30 Supine Leg Raises

Notes:
Perform 10 DB Curls into 10 Presses, 8 curls into 8 presses etc. until 2 & 2. Then perform the leg raises.

Choose a light weight for this and attempt to go unbroken. If you do hit a wall you can rest and finish the set or drop weight if needed.

CrossFit Group Class Programming Template

CFSBK @ Home

Jackie W pumping out some incline DB Presses

Precision Nutrition Panel 1/10/21

As you may have heard, some of our Precision Nutrition Coaches: Brett, Chris, Jess, Lauren, and Whit are putting together a nutrition and lifestyle panel on Sunday, Jan 10 at 11:15am on Zoom. Thank you to everyone who filled out the topic request form! Its going to be a great panel that will surely benefit your 2021 goals. We can’t wait to see you there!

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7 Things That Are Killing Your Recovery John Meadows

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

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Today’s Programming

STRENGTH

25:00 For Load and Quality
2:00 row or bike
14-18 DB Bench Press
16 total FFE reverse lunges

Notes:
Challenge yourself on the Bench Press and Lunges. Bench Press should come within 1-2 reps of failure as long as your technique is consistent. Lunges should be taxing, but you won’t come anywhere near what feels like failure. Use the row/bike to keep your heart rate up but stay ar an aerobic pace.

METCON

Tabata Burpees

Notes:
Perform 8 rounds (:20 on / :10 off) of burpees for max reps. The entire workout will take 3:50.

CrossFit Group Class Programming Template

Casey making 275 look like warm-up weight

New Strength Cycles 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.

AM Session: Monday Jan 4th – Friday Feb 26th (3 slots left!)
AM cycle meets M/W/F at 11AM
PM Session: Monday Jan 4th – Friday Feb 26th (SOLD OUT)
B Cycle meets M/W/F at 7:30PM

Your card will be charged immediately for $300. The second installment of $300 will be charged to the card on file automatically in 4 weeks. NY tax of 4.5% will added to all purchases.
Please note that anyone with a recurring group class membership will automatically have their group membership placed on hold for the duration of the cycle. If you’d like to keep it active or cancel it entirely than please email us.

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

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Today’s Programming

STRENGTH

Front Squat
5-5-5

Notes:
Work up to a heavy 5 on the Front Squat. These should be around 80-85% of your heavy single FSQ.

CONDITIONING

AMRAP 16:00
8 Shoulder Presses
16 Kettlebell Swings
32 Double Unders

Notes
Compare to 11.16 and 9.3 (today’s workout is 2:00 longer)
SP: Strict, taken out of rack. Choose a load where you can do the early sets unbroken but may need to break it into two sets as you fatigue.
KB: All sets should be unbroken
DU: 32DU/16DU/32Alt2/64 Singles

CrossFit Group Class Programming Template

CFSBK @ Home

Azam with an effective back rack for weighted DB step-ups

Sign up for Anti-Gravity Strength!

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 Monday 11/9. 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-ups, dips, muscle ups, pistols, kipping handstand push ups, kipping pull ups, kipping dips and overall strength balance. 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 and overall stability. 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

1/18/2021- 3/12/2021

Monday from 12:30pm – 1:30pm

Wednesday from 12:30pm – 1:30pm

Friday from 12:30pm – 1:30pm

REGISTER HERE!

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!

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The Elephant in CrossFit’s Living Room Medium

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 8am
Morning Mindfulness: 9am

Note that @ Home classes are one hour later today.

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Today’s Programming

STRENGTH

EMOM 15:00

1 Power Clean + 1 Hang Power Clean

Notes:
Work up to a heavy single on the complex. If you’re not coming tomorrow perform the second rep as a squat clean.

ASSISTANCE

15:00 @ Aerobic Pace
1:00 Single Unders/jump rope practice
10e SA Landmine Row
15 Weighted anchored Sit-Ups

Notes:
JR: Use this as an opportunity to work your efficiency on the rope.
LMR: Lower Lat bias
SU: Try to maintain back extension and don’t rest on the floor at the bottom of each rep

CFSBK @ Home

Robyn and Amy during Sunday’s partner workout

New Strength Cycles 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.

AM Session: Monday Jan 4th – Friday Feb 26th (4 slots left!)
AM cycle meets M/W/F at 11AM
PM Session: Monday Jan 4th – Friday Feb 26th (SOLD OUT)
B Cycle meets M/W/F at 7:30PM

Your card will be charged immediately for $300. The second installment of $300 will be charged to the card on file automatically in 4 weeks. NY tax of 4.5% will added to all purchases.
Please note that anyone with a recurring group class membership will automatically have their group membership placed on hold for the duration of the cycle. If you’d like to keep it active or cancel it entirely than please email us

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This Year, Try Downsizing Your Resolutions The New York Times

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

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Workout of the Day

STRENGTH

Strict Ring Dips
4-5×6-12

Notes:
RD: Strict / Self Assisted or banded / Feet Elevated Bench Dips

METCON

“Fuck you, 2020”

AMRAP 20:20
20 Cal Row or Bike
20 Burpees

Notes:
What a year ya’ll

CrossFit Group Class Programming Template

Farewell 2020

As the year none of us wanted or expected comes to a close, we have to look back with profound gratitude for the community who supported us through this rollercoaster. And while the rides not done yet, you all showed up for us in so many ways big and small to get us this far and keep CFSBK a safe place to go (or login to) to get a great workout, blow off some steam and see friendly (half) faces. This year more than ever, we can appreciate the power that has on all of us. So while this new years eve feels less like the end of a grand cycle and more like being stuck in a revolving door, we’re thankful to be stuck here with all you amazing people. We wish you all the absolute best in the 2021 and hope that one year from today we can hug and hive five and raise a glass to the fact that we all also survived 2021. Happy new years from CFSBK.

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Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm

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Today’s Programming:

STRENGTH

Wide Grip Bench Press
3×6-10 reps

Notes:
If you were here on Sunday, try to go heavier than the pause version.

METCON

AMRAP 16:00
20 total DB hang Power/Muscle Snatch
16 total Weighted box Step-Ups
12 Ring Push-Ups

Notes:
Snatch: Athletes choice how to alternate reps on this movement. Choose a challenging but manageable load (50/40/30/20/..)
Step: Use a box height that puts your hip crease just below parallel when on top of the box. Use the same DB as the snatches for your weight and carry anyhow (hang, over shoulder, on back etc)
Push-Up: Perform a version that allows you to accumulate 12 push-ups in 1-4 sets. You may opt to do a mix of versions. 12 Ring / 6 Ring + 6 Standard / 12 Standard / 12 Incline

CrossFit Group Class Programming Template

CFSBK @ Home

Welcome back Big Sean!! Sean has been out of state for the last three years and is currently spending some time in Brooklyn. Great to have you in house again!

Nutrition Panel 1/10/21

As you may have heard, Precision Nutrition Coaches Brett, Chris, Jess, Lauren, and Whit are putting together a nutrition and lifestyle panel on Sunday, Jan 10 at 11:15am. We want this to be as relevant and useful to our community as possible, so we’ve created a simple google form to gather input on what topics you’d like us to cover!

If you’re interested in attending, please take 5 min to fill out this form Nutrition Panel Questionnaire. As a thank you for doing so, we’ll send you a free resource to get you thinking about what you put on your plate! We’ll collect submissions over the course of this week and then generate content for our conversation. Thanks, and see you there!

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New Colorado study claims no link between gym attendance and COVID-19 infections The Denver Post

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)

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Today’s Programming

METCON

AMRAP 18:00
60 Double Unders
10 Back Squats
15 Cal Bike

Notes:
DU: 50 DU / 30 DU / 50 Alt 2 / 125 SU
BSQ: Should be able to done in 1-2 sets. If you’ve got a heavy single weight from recent training, aim for around 55-60% of that for today’s workout. You can also use this calculator to enter any recent rep ranges you’ve done to get an estimated 55-60% of a 1RM.
Bike: Should take around 1:00-1:30 15 cal / 10 cal. Sub 20/15 cal Row

STRENGTH

A1: Supine Grip Ring Row
4×8-12

A2: Side Plank
4×1:00e

Notes:
Try to move between the two exercises with minimal transition. The ring rows should be a challenging body angle for the rep range. Perform the side planks unbroken.

CrossFit Group Class Programming Template

CFSBK @ Home

Fit55 @ Home

Nevermind the jinglebells, here’s Rickke swinging a kettlebell.

New Strength Cycles 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.

AM Session: Monday Jan 4th – Friday Feb 26th (4 slots left!)
AM cycle meets M/W/F at 11AM
PM Session: Monday Jan 4th – Friday Feb 26th (SOLD OUT)
B Cycle meets M/W/F at 7:30PM

Your card will be charged immediately for $300. The second installment of $300 will be charged to the card on file automatically in 4 weeks. NY tax of 4.5% will added to all purchases.
Please note that anyone with a recurring group class membership will automatically have their group membership placed on hold for the duration of the cycle. If you’d like to keep it active or cancel it entirely than please email us

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

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Today’s Programming

STRENGTH

EMOM x 15:00
2 x Hang Power Cleans + 1 x Push Jerk

Notes
Work up to a heavy, but perfectly sound 2 x HPC + PJ

METCON

20:00 for Load and Quality
3-6 Strict Chin Ups
6-9ea Cross Body DB RDLs
9-12 DB Chest Flys
12-15 Tuck Ups

Notes:
This is not meant to be high intensity. Challenge yourself on the WL movments. Add weight/bands as necessary on the Chin Ups
For the flys, keep a slight but constant bend at the elbow and control the descent and pause for a 1-2 count at the bottom of the exercise.

CrossFit Group Class Programming Template

CFSBK @ Home

 

As you may have heard, Precision Nutrition Coaches Brett, Chris, Jess, Lauren, and Whit are putting together a nutrition and lifestyle panel on Sunday, Jan 10 at 11:15am. We want this to be as relevant and useful to our community as possible, so we’ve created a simple google form to gather input on what topics you’d like us to cover!

If you’re interested in attending, please take 5 min to fill out this form Nutrition Panel Questionnaire. As a thank you for doing so, we’ll send you a free resource to get you thinking about what you put on your plate! We’ll collect submissions over the course of this week and then generate content for our conversation. Thanks, and see you there!

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The only way you should Dumbbell Fly

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

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Workout of the Day

STRENGTH

Wide Grip Pause Bench Press
3×6-10 reps

Notes:
Assume a Grip about a hand width wider than your typical bench press grip. Pause for a 1 beat at the bottom of each rep. Leave 2-3 reps in reserve each set.

Partner METCON

AMRAP 25:00
60 Calorie Row
50 Kettlebell Swings
40 DB Push Press
20 Burpees over the Rower

Notes:
With one partner working at a time, complete the total reps equally dividing work between partners.

CrossFit Group Class Programming Template

Nityah working through Friday’s holiday workout

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The Mysterious Link Between COVID-19 and Sleep The Atlantic