Workout of the Day

FLOATER STRENGTH

Push Jerk
1-1-1-1-1

Back Squat
Heavy 1 then, 80% AMRAP

Snatch
1-1-1-1-1

Bench Press
Heavy 1 then, 80% AMRAP

Notes
Choose a lift that corresponds to what you’ve missed this week. If you’ve hit all these lifts you can order off the menu. Feel free to superset this with a DB/KB/BW exercise. Tomorrow we have Rowing and Thrusters.

METCON

EMOM 16:00
A: :40 Farmer’s Carry
B: :40 DB Pull Overs
C: :40 Sandbag/Medball/Goblet Reverse Lunges
D: 1:00 Rest

Notes
Move methodically through each station using challenging weights. The Pull Overs and lunges should get you about 12-18 total reps per round.

CrossFit Group Class Programming Template (WK6/6)

December Member of the Month… the dogs of CFSBK!! With Hawk taking the spotlight in honor of them all

Dogs have been an important part of CFSBK from day one and it’s no secret that the affection and devotion we have for our furry friends knows no bounds. In recognition of those that have scampered across our threshold over the years, clearly contributing to our culture and values, we wanted to end the year celebrating a very good boy in honor of all of them. For our December Member of the Month we shine the spotlight on our unofficial Director of Customer Service: Hawk! Hawk comes to us by way of Tennessee where he was a pandemic rescue from Friends with Four Paws, an incredible organization that pairs humans with a new furry buddy. From the first day he was on our floor, and each day thereafter, Hawk has been the biggest love bug we know. He will bully you in the nicest way possible to give his head a scratch, showing off those big hopeful eyes for some play time as well. He’s been known to run like a whirlwind around the floor, leaping upon boxes and following cues that may one day enter him into a certain famous dog event. This sweet maniac is made of joy and sleeps all day at home to save his energy just for us. We adore you Hawk! Congratulations and thank you for all the light and love you’ve given us since bouncing through our doors.

Name (and any nicknames)
Hawk, The Hawkster, Baby Boy, Cutie, Sweet Boy, Treats, Down, Don’t You Dare Hawk, and No.

Where were you born, and where did you grow up?
I’m from Tennessee! I was born in a very warm place and there were gentle hands that were kind to me. Friends with Four Paws made sure I was safe until my human **SNEEZE** adopted me. I’m currently growing up in Brooklyn romping around wherever I’m led and sometimes where I’m not. [*Translation: The amazing Chris Fong!]

How long have you been working out with us, and how did you arrive at CFSBK?
It was cold and windy and a long time ago **WOOF** [*Translation: March 2017]

What are your current fitness goals?
I’m a certified siesta specialist and snoozing savant and my goal is to add being a disciple of dreaming as well. I’m also working on my balancing skills so I can open the treats drawer at home. The Upside Down Class has been helping me work on this skill, and I really recommend it!

What keeps you coming back to CFSBK?
Treats, skritches, and belly rubs, playing with my friends. If you ask nicely maybe you could have belly rubs too!

Program your nightmare workout
An AMRAP Downward Dog with no treats.

Program your dream workout
NFT being buried in sand at the beach and napping the day away.

Favorite and least favorite lift
Favorite: Being lifted into the car for adventures. Least Favorite: Being lifted into the tub for a bath.

What are you recommending right now?
For movies I love Isle of Dogs, Frankenweenie, and John Wick. Videos of birds. Chasing birds. Cheese. Long walks because they make my second dinner and third nap really nice. OMG treats OMG

What are you up to when you’re not at 597 Degraw Street, and do you have any hobbies?
When I’m not here at my job, I like to **BARKBARKBARK** [*Translation: sleepeatsleepeatwalkwalkwalkeatsleep] rest up for all my hobbies! I’m into running, swimming, jumping, sniffing, eating, rolling, lounging, playing, posing, and socializing.

Any advice for new members?
Don’t worry about anything, it’s easy to feel comfortable here. You can run and jump, lick people, get lots of pets, and chase your tail. I really love to chase my tail. It’s very waggy. SQUIRREL

Want to support Hawk and his furry friends? buy the 2024 Dogs of CFSBK calendar benefitting Pupstarz Rescue

Workout of the Day

STRENGTH

Bench Press
Heavy 1 then, 80% AMRAP

Notes
This is the 2nd Heavy 1 then AMRAP Bench Press exposure this cycle. We performed the same workout week 3 which if you were here, you should reference. Ways to see improvement from week 3 would be any one or combination of the following attributes:

Quantitative improvements
– Getting a heavier weight on your heavy 1
– Getting more reps on your AMRAP at the same weight as week 3
– Performing the AMRAP at a higher weight than week 3

Qualitative improvements
– Technique feels better
– Same weights feel lighter

In roughly 5 total sets, work up to a heavy 1 on the Bench Press, then take your highest successful 1 rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 0-1 reps in reserve.

ASSISTANCE

4 Rounds of:
A1: Single Arm 3 Point Row
8-8-8-AMRAP

A2: Barbell Roll Outs
4×8-12

A3: Floater Exercise

Options:
– Double Unders: 65 reps in as few sets as possible or 1:30 Double Under Practice
– 20/16 Cals Air Bike
– 12-16 Goblet Squats

Notes
Work through 4 progressively challenging sets of each movement.
Tomorrow we have Farmer’s Carries, Pull Overs and Lunges after Floater strength.

CrossFit Group Class Programming Template (WK6/6)

A whole range of emotions happening here.
Jackie, Matt, Anna and Mikey in the foreground at Fight Gone Bad 2023

GYM CLOSED THURSDAY EVENING

This Thursday the gym will be closing at 4:30pm for our end of year staff appreciation dinner at Palo Santo. Morning classes will be on as normal as well as Open Gym 6am-4:30pm. We appreciate your understanding!!

CFSBK by the numbers

How big is CFSBK’s staff? Here’s how things shake out currently:

Owner 1
General Manager 1
Front Desk 9
Coaches 10
Coverage only coaches 2
Specialty instructors/practitioners 4
Maintenance/cleaning 4

That’s 31 unique people that are currently employed in some way at CFSBK! It takes a small army to make this happen and we’re going to acknowledge all their hard work tonight!

Workout of the Day

Every 3:00 for 10 Sets Perform
65 Double Unders
1/2-3 Power Snatches

Notes
This workout is a semi-repeat from week 3 where we did this for 7 rounds @ 50 double unders and 3 power snatches. Today the rounds have been increased to 10, the double under volume increased to 65 and the power snatches dropped to one rep.
Each interval should take you no longer than 1:30 to complete.

Jump Rope
If you cannot perform 65 Double Unders in about a minute or less, perform AMRAP Double or Single Unders for 1:00 every round.

Power Snatches
These may increase in weight through the workout but ideally you find a top weight that you end up performing multiple sets at towards the end.
The option for 2-3 reps is for folks who are not going as heavy for technical reasons and can benefit from a little more volume.

CrossFit Group Class Programming Template (WK6/6)

Last weekend coach David attended a “Between the Ears” seminar on psychological tolerance. The seminar covered topics around what is tolerance and strategies to develop it in members, as well as knowing when to pull back. You may see some influence from this seminar on Saturday’s workout!

Visual Guide to Snatching

Here is a cool video that points out some key elements of the set up and 3 pulls of the Snatch. Check it out and focus on 1-2 things you might take into your training today!

Workout of the Day

STRENGTH

Back Squat
Heavy 1 then, 80% AMRAP

Notes
This is the 2nd Heavy 1 then AMRAP BSQ exposure this cycle. We performed the same workout week 3 which if you were here, you should reference. Ways to see improvement from week 3 would be any one or combination of the following attributes:

Quantitative improvements
– Getting a heavier weight on your heavy 1
– Getting more reps on your AMRAP at the same weight as week 3
– Performing the AMRAP at a higher weight than week 3

Qualitative improvements
– Technique feels better
– Same weights feel lighter

In roughly 5-6 total sets, work up to a heavy 1 on the Back Squat, then take your highest successful 1 rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 1-2 reps in reserve. Do not go to failure.

PARTNER WORKOUT

10 Rounds Total of:
15 Wall Ball Shots
15/10 Push-Ups

Notes
Partners alternate full rounds until each person has completed 5.

Scale up by wearing a weighted vest, going heavier than normal on you wall ball or increasing the push-up reps to 20. Note that we have a Bench Press 1RM + AMRAP on Thursday so if you’re coming then you may want to not ush the volume today.

CrossFit Group Class Programming Template (WK6/6)

Order the 2024 Dogs of CFSBK Calendar benefitting Pupstarz Rescue

Announcing the 2024 CFSBK Pupstarz Calendar celebrating the gym dogs and raising money for a great cause. 100% of the profit from this calendar will go to Pupstarz Rescue which is run by longtime gym member Robyn. To preorder your calendar, click the link below! These will be available for preorder only through Friday the 15th so jump on them now!

Workout of the Day

STRENGTH

Push or Split Jerk
1-1-1-1-1-1

Notes
Work up to a heavy split or push jerk taken out of the rack. Choose the style you’re more confident and comfortable with, even if that is a Push Press.

METCON

EMOM x 5 Rounds:
A: 12/10/8 Cal Row
B: 12 Kipping Pull-Ups or 6 Bar Muscle-Ups
C: :45 AMRAP Tuck-Ups

Notes
Alternate through 5 rounds of the triplet for 15 minutes.

Row
Should be :35-:45 of a hard (but not sprint) effort.

Pull-Ups
6/3 Bar Muscle-Ups
6 Jumping Bar Muscle-Ups
12 CTB or Kipping Pull-Ups
12/8 Strict or Assisted Pull-Ups

CrossFit Group Class Programming Template (WK6/6)

Carolanne with a 200lb Deadlift PR this Sunday. We are often capable of so much more than we believe, sometimes all you need is the encouragement of a coach and your peers to do what you thought was impossible!

Gym Closed Thursday Evening

This Thursday the gym will be closing at 4:30pm for our end of year staff appreciation dinner at Palo Santo. Morning classes will be on as normal as well as Open Gym 6am-4:30pm. We appreciate your understanding!!

Jumping Bar Muscle-Ups

Today’s workout includes a Bar Muscle-Up option, if you’ve got kipping pull-ups but not bar muscle-ups, this is a great way to develop confidence and timing with the movement. Give it a shot today!

Workout of the Day

SKILL WORK: Double Unders

“Flight Simulator”

For Time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders

Notes
With a running clock perform 5 unbroken Double-Unders. Stop. Perform 10 unbroken Double-Unders. Stop. Perform 15 Double-Unders, etc. Continue with this pattern, increasing by 5 until the set of 50 unbroken Double-Unders, then back down to 5.
There is a 10 minute cap on this workout.

If you have no double unders yet, use this 10 minutes to make attempts and try to make it happen today. Don’t let yourself get too winded during this 10 minutes, you’ll develop the skill faster not tired.

If you have double unders mixed with singles attempst this flight simulator rep scheme. 1-2-3-4-5-10-20 flight simulator.

FLOATER STRENGTH

Push Press or Jerk
1-1-1-1-1

Back Squat
Heavy 3 then, 80% AMRAP

Deadlift or Clean
1-1-1-1-1

Bench Press
Heavy 3 then, 80% AMRAP

Notes
Choose a lift that corresponds to what you’ve missed this week. If you’ve hit all these lifts you can order off the menu. Feel free to superset this with a DB/KB/BW exercise. Tomorrow we have push jerks, pull-ups, rowing and tuck-ups.

CrossFit Group Class Programming Template (WK5/6)

Welcome new Foundations grads Vincent, Rachel, Ann and Aaron!

Double Under Skill Tutorial

This video goes through some basics about jumping rope as well as some progressions and tips to get or develop your dubs. Knowledge is power!

Workout of the Day

For Time
50 Squat Cleans

Starting at the 0 and every following minute stop and perform 5 Burpees.

Notes
Timecap 22:00

Squat Cleans
+/155/135/105/85/-
These should be heavy enough that you perform no more than 5 per round and not so heavy that you can’t perform at least 2 per round as you fatigue. Most folks should be in the 2-3 rep range per interval.

Burpees
Should take you :15-:20, if you’re consistently going over :25 reduce volume to 3 reps.

CrossFit Group Class Programming Template (WK5/6)

Coaches David and Steph take on today’s workout. Steph performed it at 105lbs in 14:57 and David did it at 155lbs in 18:50. Steph said the cleans felt light and it was more of a burpee workout for her. David said the cleans felt heavy enough and the burpees were a recovery period. He also said some of you go hards should scale up above 155lbs.

EXCLUSIVE CONCERT ALERT FOR CFSBK MEMBERS!

We’ve got some exciting news to share! Our very own CFSBK member, the two-time Grammy Winner Clay Ross (far right in picture), is unveiling a brand-new album and project at the iconic Joe’s Pub. This is a unique opportunity to experience Clay’s award-winning group up close and personal.

📅 Date: February 10th ⏰ Time: 7 PM 📍 Venue: Joe’s Pub

Why You Shouldn’t Miss It?

🎤 Intimate Experience: Joe’s Pub provides a cozy and personal ambiance perfect for enjoying live music.
🏆 Award-Winning Talent: Clay Ross, a 2x Grammy-winning artist, is known for his electrifying performances and unique musical style. This concert also features Grammy-winning Indian Classical Vocalist, Falu Shah.
🎟️ Limited Tickets: The space is intimate, which means limited seating. It’s a once-in-a-lifetime kind of night!
Exclusive CFSBK Member Benefit: We’re thrilled to give our CFSBK members an exclusive head start to grab these tickets before the public announcement next week.

🔗 Get Your Tickets before they’re available to the public here!

Don’t miss out on this incredible evening of music and community. Let’s support our own and enjoy a night filled with great tunes and vibes!

Check it out and be part of this special night! 🎶

Workout of the Day

FLOATER STRENGTH

Push Press
1-1-1-1-1

Back Squat
Heavy 3 then, 80% AMRAP

Deadlift
1-1-1-1-1

Bench Press
Heavy 3 then, 80% AMRAP

Notes
Choose a lift that corresponds to what you’ve missed this week. If you’ve hit all these lifts you can order off the menu. Feel free to superset this with a DB/KB/BW exercise. Tomorrow we have Squat cleans and Burpees

METCON

Alternate 2:00 Intervals for 4 total sets of:
A: 250m Row Sprint
B: :40-1:00+ Hanstand Hold

Notes
In this workout partners alternate between rowing sprints and a static hold every 2:00.

Rows
Round 1 should feel like a very challenging effort but something that you could have sustained another :30. Push your pace as hard as you can control in subsequent rounds.

Handstands
Attempt to hold your handstand for at least the duration of your partner’s row, if not a full minute or slightly more based on ability.

Variations
1:00 Freestanding practice
Back or front to wall facing hold
Box Piked
Floor Piked

CrossFit Group Class Programming Template (WK5/6)

 

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RANGE & RESILIENCE CLINIC TOMORROW!

Spend a few hours deep-diving with Coach Whit into the world of mobility training. Whether you have some current known flexibility or mobility limitations, nagging discomfort in your joints, perhaps find yourself telling people you’re “just getting old,” OR you simply want to learn some new things and have a good sweaty time on a Saturday afternoon… this clinic is for you!

The weekly R&R class I teach is built on the principles I learned in the Functional Range Conditioning (FRC) certification several years ago. When the gym was shut down during COVID and both motivation and equipment were hard to come by, I developed an at-home practice with what I had learned. Some of the results were astonishing to me – like I could all of a sudden finally do high quality pistol squats on my weak left side that had always struggled, without having done a pistol squat in 6 months. But the biggest thing is that I just felt great. I wanted to share that potential with other people, and the R&R weekly class was born!

This clinic will incorporate lecture, demonstration, and lots of practicals/movement (read: hard work). We’ll go over the basics of mobility training and you will leave understanding more about:

• The fundamental movements of our joints and language to talk about them
• What is FRC?
• CARs (Controlled Articular Rotations), and how to do them effectively
• The differences between flexibility and mobility, why they’re important, and how to change them over time
• The current state of your own joints; we’ll be focusing on hips, shoulders, and spine!
• How all this relates to our training and fitness

Human beings are meant to be athletic, powerful, mobile, and resilient. Unfortunately, our modern lifestyles have shuttled us towards feeling stiff instead of buttery. Fragile instead of agile. Weightlifting, gymnastics, and aerobic training (see: CrossFit!) have profound effects on our metabolic health, muscle mass, bone density, and cardiovascular fitness, amongst other important things.

The foundation of those modalities is our movement capacity and quality. Incorporating the principles of FRC allows us to train our individual joints, which are the building blocks of those bigger movements we perform in and outside the gym. Don’t take my word for it! Here’s a line straight from the CrossFit Journal:

“A limited range of motion reduces work capacity and is indicative of a missing component of fitness.”

Specific, high quality mobility training has the potential to build you a better foundation for all the fun stuff you want to do. You don’t have to accept feeling stiff, tight, and borderline injured a lot of the time. You don’t have to normalize struggling in your daily life or having your “back go out” every six months. Change doesn’t happen overnight, and it will take work, but there are solutions if we make a start. I’d love for you to join me!

Date: December 9, 2023
Time: 1:15 PM to 3:45 PM

REGISTER HERE!

Workout of the Day

STRENGTH

Bench Press
Heavy 3 then, 80% AMRAP

Notes
This is the 2nd Heavy 3 then AMRAP Bench Press exposure this cycle. We performed the same workout week 2 which if you were here, you should reference. Ways to see improvement from week 2 would be any one or combination of the following attributes:

Quantitative improvements
– Getting a heavier weight on your heavy 3
– Getting more reps on your AMRAP at the same weight as week 1
– Performing the AMRAP at a higher weight than week 1

Qualitative improvements
– Technique feels better
– Same weights feel lighter

In roughly 5 total sets, work up to a heavy 3 on the Bench Press, then take your highest successful 3rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 0-1 reps in reserve.

ASSISTANCE

4 Progressive Sets of:
8-12e Weighted Step-Overs
8-12 DB Pull Overs
1:00e Side Plank

Notes
Work through 4 progressively more challenging sets of the triplet.
For the Step Overs, hit full extension on both legs at the top of each rep.

CrossFit Group Class Programming Template (WK5/6)

Humans are evolved to hang as well as to be social.

How to Bench Press from Starting Strength

Another straight forward video on the basics and essentials of bench pressing well.

Workout of the Day

STRENGTH

Deadlift
1-1-1-1-1

Notes
Prioritize consistent and correct technique more than total weight on the bar. If things are moving and feeling well, strike while the iron is hot and go for a PR, otherwise just focus on a heavy single for the day.

PARTNER METCON

10 Rounds of:
6 Weighted Chin-ups or Partner Assisted Chin-Ups
12 Alternating DB Snatches
15 Anchored Weighted Sit-Ups

Notes
This workout should feel like a steady grind where you and your partner alternate full rounds. Choose challenging enough versions of each movement that it will slow you down.

Chin-Ups
Weighted Chin-Ups
BW Chin-Ups
Partner Assisted Chin-Ups
Light Band + Partner Assisted

Partner assists will allow you train harder through the entire range of motion, whereas the band offers variable resistance through the range given its change in tension.

DB Snatches
6 per arm, go heavy on these +/50/35/20/-

WTD Sit-Ups
Use your partner to anchor your feet, load with a DB at the shoulders and don’t allow your back to rest on the floor, stay on tension and maintain back extension.
+/40/30/20/-

CrossFit Group Class Programming Template (WK5/6)

Back in 2010 we had a working Model A Concept 2 rower in our small arsenal of rowing machines. This dinosaur has long since passed.

Learn to Deadlift (from Starting Strength)

A concise approach to setting up and executing your deadlifts.