Workout of the Day

STRENGTH

Shoulder Press
10-10-10-10-10

Notes
Work up through 5 total progressive sets, work up to a heavy 10 on the shoulder press. Try to make the top position your rest and use a dynamic but controlled rebound at the bottom of each rep. Use the guide below to get a sense of what your training should look like today.

Empty Barbell x10
1. Light weight x10 (something you could do for 20 reps)
2. Medium weight x10 (somthing you could do for 15 reps)
3. Hard weight x10 (something you could do for 12 reps)
4. Hard weight x10? (something you hope you can hit 10 reps on)
5. Last weight x10? (either one more jump or if the prior set was your max then drop to 85-90% and go for one more set of 10)

METCON

EMOM x 4 Rounds:
A: :40 Wall Walks
B: :40 Box Jump Overs
C: :40 Floater Exercise
D: 1:00 Rest

Floater Options:
:40 No Push-Up Renegade Rows
:40 Sit-Ups or Tuck-Ups
:40 Reverse Lunges

Notes
Pick a third movement that compliments your training week and perform :40 on :20 off of this 4 station EMOM. Move at a steady but challenging pace.

CrossFit Group Class Programming Template (WK5/8)

Dane out here looking like he’s having too much fun on the erg.

Who does Fight Gone Bad actually benefit?

The short video below showcases some of the real people and represent so many more that benefit from the work of Brooklyn Community Housing & Services. People who need support getting back on their feet with dignity and necessary resources. If you’re on a Fight Gone Bad team, remember that we keep this event free and ask that everyone donate at least $30 to themselves or a teammate. If you’re not doing Fight Gone Bad, this is a great way to support a fellow CFSBKer who is! We have 80 people registered for the event, so show them and the greater Brooklyn community some love!

Donate here!

Workout of the Day

For Time:
35/28 Calorie Air Bike
21 Deadlifts
25/20 Calorie Air Bike
15 Deadlifts
15/12 Calorie Air Bike
9 Deadlifts

Notes
This should be a fast and uncomfortable. This is the primary workout today and you should attack the bike at an intensity that seems like a bad idea.

Deadlift loads should be in around this range for most folks: 225/185/155/135/95/-
The 21 set should be performed unbroken or in no more than 2 sets.

ASSISTANCE

3 Sets of:
Round 1: 1 Set AMRAP Strict Chin-Ups
Round 2: 2 Sets of AMRAP Strict Chin-Ups
Round 3: 3 Sets of AMRAP Strict Chin-Ups

Perform 20-30 Supine Leg Raises + Hip Lift after each round

Notes
If you can perform 10 or more strict Chin-Ups perform the workout as written. Rest :30-1:00 between mini amraps in rounds 2 and 3. Try to REALLY go to failure on these.
If you can’t perform 10 strict chin-ups, perform 15 reps each round in as few sets as possible. The first round should be 1-2 sets and challenging.

CrossFit Group Class Programming Template (WK5/8)

A note of appreciation to the CFSBK staff and community from Linda

Not too long ago some of our CFSBK OG’s Linda and Steve left the city for Westchester. Below is a note of appreciation we got from Linda and had to share!

Thank you so much to CFSBK for being this amazing community that has changed my life, so much for the better. Steve and I never really felt like we were part of our community until we joined the gym. And then right before we left Brooklyn, we couldn’t walk around our neighborhood without running into someone from CFSBK. We’ve made friends for life, while also becoming physically and mentally stronger.

There are so many other intangibles that have come from training at CFSBK. I’ve become more disciplined, more aware of my habits and how they contribute to my well being, more willing to put myself out there even if I’m not “good” at something. I also have a much better appreciation for how hard people work who are truly great at what they do and the amount of dedication I need to have if I also want to be great at a skill or movement or even something outside of the gym. The beautiful thing about Crossfit is that if you put in the work, you’ll see the results.

I’ll forever be grateful for your support, along with the other coaches, staff, and members for everything we went through when we lost Olivia. The healing process would’ve been infinitely harder without you all. That was by far the hardest thing I’ve ever had to go through and I can’t imagine how I would’ve survived it without the CFSBK community. There were many days in the last few years where 6-7am was the highlight of my day and also acted in a way as my support group/therapy.

Thank you for creating such an inclusive, welcoming and supportive environment where we also got fitter. We love you and miss you, but are enjoying tapping into the network of CFSBK alum in Westchester 🙂

Wishing you all the best!

Workout of the Day

STRENGTH

Back Squat
10-10-10

Notes
Use the heavy 12’s we did 2 weeks ago as a reference for today, but as always, lift based on feel and that effort is more important than always going heavier.

After a few warm-up sets, attempt three progressive sets of 10 reps resting about 3:00+ between sets. Use a controlled tempo, steady breathing and consistent reps over going as heavy as possible. That being said, your final set should be challenging to get through. A true 0RM is roughly 60% of a 1RM however you may be much lower than that today. If you’re not sure how to approach this, just keep the reps at 10s in your warm-ups and try to get there in around 5-6 TOTAL sets.

METCON

Every 3:00 x 4 sets
8-12 Alternating DB Bench Press (R+L = 1 Rep)
AMRAP Double Unders to the 2:00 mark

Notes
Move at a controlled pace on the Bench Press, it should take you roughly :45-60 to complete the Bench Press followed by about a minute of jump rope. For the Bench Press, use the same weight across and try to perform as close to 12 reps every set.

CrossFit Group Class Programming Template (WK5/8)

2021 Top Fundraisers Charlie, Katherine and Richard!

Fight Gone Bad Fundraising

TEMPLATE MESSAGE:

Workout of the Day

FLOATER STRENGTH

Pause Back Squat
10-10-10

Power Clean
3-3-3-3-3

Bench Press
12-12-12-12

Push Press
3-3-3-3-3

Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week.

METCON

5K Row

Notes
Check out this page to see average times for the 5k row based on age, gender and experience level. Use the monitor to keep active track of your pace, stroke rating and projected finish through this workout. If you’ve never done a 5k on the erg, focus on finding a sustainable but active pace for the first 4k. See how consistent you can be and listen to your body. On the last 1k try to drop some time off your average split and keep your eyes on the projected finish time to help you make a goal. Breath steadily and the better your technique the more comfortable you’ll be rowing for this long.

CrossFit Group Class Programming Template (WK4/8)

Congrats to Coach Katie and Toni on completing a Half Ironman (In a hurricane!)

Yesterday two of our toughest athletes took on a half Ironman and in the True CrossFit spirit of the unknown and unknowbale, had to fight it out during a hurricane. Obviously, both still crushed it! Here Katies report and both their numbers:

Highs: did the entire 56 mile bike with Toni! great moment for me to practice mental toughness, my bike chain got locked and I actually was able to fix it on my own (a proud moment for me!)

Lows: doing this entire thing in a hurricane. Need I say anymore?! The conditions were horrendous and made this race way harder than I could have possibly imagined!

In summary: Simon & Garfunkel and Bob Seger said it best. Since we weren’t allowed to have music, these songs were running through my head on a constant loop. Lol!

“Ophelia (Cecilia) you’re breaking my heart, your shaking my confidence baby”
“Against the wind We were runnin’ against the wind
We were young and strong, we were runnin’ against the wind”

Katies Stats
Time 6:38
17:36 Swim (cut to ~750M due to dangerous conditions)
3:53 Bike, 56mi
2:06 Run, 13.2mi

Toni’s Stats
Total Time: 6:25
Swim: 21:04
Bike: 3:53
Run: 1:55

Workout of the Day

PARTNER MECON

30 Alternating Rounds of:
3 Power Cleans
10 Unbroken Wall Ball Shots

Notes
Alternate complete rounds with a partner until each person has completed 15 rounds. Each individual round should take about :30-:40 seconds to complete and the whole workout will be around 20 minutes. The total volume is 45 Power Cleans and 150 Wall Ball Shots. Attempt to adjust the difficulty of the movements before adjusting the volume. This should feel like pretty quick intervals for 20 minutes.

Wall Ball Options/notes
– adjust height & weight as desired to achieve unbroken quality reps. It should not be “easy” but you should not feel “crushed” by the wall ball. It should be challenging and sustainable.
– Air Squats to a medicine ball
– On Monday we’ve got heavy 10s on the back squat. If you want to prioritize that or your legs are sore from the lunges you might also go a little lighter on the medball.

Power Cleans Options/notes
Should feel medium heavy and sustainable
Competition loads would be 155/135/95/75 but this could go heavier to 185+ for stronger athletes
Adjust loads or perform 3-5 Deadlifts instead.

ASSISTANCE

3 Sets of:
1:00 Anchored Sit-up hold
1:00 Rest
1:00 No Push-Up Renegade Rows
1:00 Rest

CrossFit Group Class Programming Template (WK4/8)

Coaches Steph and David take on today’s workout. This workout was originally written as 20 rounds for time but we called an audible during testing to extend it to 30. The rounds went quicker than expected and the workout would not have been as long as it was intended to be. Last 5 or so rounds got spicy.

Fight Gone Bad Team Names

Below is the full roster for Fight Gone Bad Teams and there are some amazing themes. We’ve 80! people doing Fight Gone Bad this year and can’t wait to see everyone dressed up! Fundraising info and email templates will be emailed to all registrants today.

Team 1: Heavy Metal Lifters
Team 2: Rainbow Rowed
Team 3: Barbell Barbies and Kipping Kens
Team 4: Talladega Nights Gone Bad
Team 5: Legends of the Hidden CFSBK
Team 6: Deadlift Divas
Team 7: T-Rx Dinosores
Team 8: You Won’t Break My Swole
Team 9: Muscle Milk and the Cookie Crushers
Team 10: We will WOD you
Team 11: Barbellheimer
Team 12: I think you should lift
Team 13: Fit 55 Team

Workout of the Day

ASSISTANCE

Dumbbell Snatch
3e-3e-2e-2e-1e-1e

WTD or Strict Pull-Ups
3-3-2-2-1-1

Notes
In 5 Total sets, alternate between both exercises working up to a challenging load on the DB Snatch and pull-up. The Snatch style us up to you, (Power/Muscle/Split Snatch). Use two hands to bring down your heaviest snatches.

Chin-Up Options
Weighted
Body weight or partner spotted (no bands)
3 Negatives
5 Self Assisted

FLOATER STRENGTH

3 Second Pause Back Squat
3-3-3-3-3

E2MOM x 6 Sets
3 Touch & Go Power Cleans

Bench Press
12-12-12-12

Push Press
3-3-3-3-3

Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week. Tomorrow we have Power Cleans, Wall Ball Shots, Sit-up holds and Renegade Rows.

CrossFit Group Class Programming Template (WK4/8)

The men of 10am getting after the Bench, Box Jump Over, Row workout

Going heavy with the Dumbbell Snatch

Typically the DB Snatch is used in metcons at higher volume reps with some standardized loading suggestions (50/35/20). On Fridays we’ve been doing different styles of grunt or non traditional lifting. Use today as an opportunity to think differently about the DB Snatch and treat it like you would a barbell lift. Your heaviest pulls will require a great set up, strong acceleration and overhead stability. Getting good at snatching a heavy Dumbbell will make snatching the same movement for reps feel that much easier.

Choose whichever version of a snatch (power, split or muscle) feels strongest for you.

Workout of the Day

ASSISTANCE

16:00 of:
:30 Box Pike Walk Ins or Pike Box Walks
:20-:30 Chin-Up Lock Off
:20e Bottom of Lunge Hold

METCON

5 Rounds for time of:
12 Push Presses
12 Front or Back Rack Reverse Lunges
12 Burpees

Notes
Choose a weight that will make it possible to go unbroken on the early rounds but really suck.
Barbell (95/75/65/45/..)

CrossFit Group Class Programming Template (WK4/8)

Welcome recent Foundations grads Tracey, Oleg, John and Andrea!

Coaching the Push Press with Miranda Oldroyd

How to Choose the Right CrossFit Gym for you (TLDR Join CFSBK)

Workout of the Day

At 0:00
12 Bench Presses
12/8 Box Jump Overs
AMRAP Row Cals until the 2:00 mark

At 4:00
12 Bench Presses
12/8 Box Jump Overs
AMRAP Row Cals until the 6:00 mark

At 8:00
12 Bench Presses
12/8 Box Jump Overs
AMRAP Row Cals until the 10:00 mark

At 12:00
12 Bench Presses
12/8 Box Jump Overs
AMRAP Row Cals until the 14:00 mark

At 16:00
12 Bench Presses
12/8 Box Jump Overs
AMRAP Row Cals until the 18:00 mark

Notes
The first few bench press sets should be challenging but unbroken, later rounds may need to be partitioned into 2-3 mini sets. Always rack the bar 2 reps before percieved failure. The Bench Presses and Box Jumps should take you around :45-1:20 each round. Row hard today.
Try to go heavier than week 2 on your Bench Presses if you were here.

CrossFit Group Class Programming Template (WK4/8)

Cardio and a live performance for Liz with Moonpie on the hoop.

How to find your grip on the Bench Press

Workout of the Day

STRENGTH

E2MOM x 6 Sets
3 Touch & Go Power Cleans

Notes
Today’s workout can act like medium heavy technique work on touch and go reps or working up to a heavy triple. Focus on smooth and consistent transitions between the three reps.

METCON

Sweet 16 Floater AMRAP

16:00 AMRAP:
Run 400m or Bike 16 cals
16 Kettlebell Swings
Floater Exercise

Floater Options:
A: 16/12 Kipping or 8/5 Strict Pull-Ups
B: 16/12 Push-Ups
C: 16 Total Alternating No Push-Up Renegade Rows

Notes
Today is our 16th Anniversary! For today’s metcon, choose a third option that rounds out your prior and upcoming training days. Start steady and try to increase your pace each round.

Tomorrow we have Bench Press, Rowing and Double Unders

CrossFit Group Class Programming Template (WK4/8)

Today is CFSBK’s Sweet 16!! Last year we partied it up for our quinceañera so we’re taking it easy this year. Regardless, 16 years is a huge accomplishment for any small business and we’re so grateful to the thousands of people who have come through our doors (or playground gate) and kept this thing going for so long. There are a million small reasons why we’ve hit this milestone but one of the most important elements in our success is the collective kindness of our staff and community. CFSBK has always been a place where we strive to accept people for who they are and then challenge them to get better. Acceptance and challenge are incredibly powerful levers in anyone’s life and we’ve seen it profoundly impact the people who gave us a shot and stuck with us for some period of time. Like so many other things in life, you get what out of this place and community what you put into it. Over the years countless people have transformed themselves inside and out, made lifelong friends, and quite a few families have their origins meeting at 597 Degraw street. It’s been an incredible privilege to serve you all and be such an important part of so many people’s lives. Happy sweet 16 to all of us and here’s to 16 more!

Workout of the Day

STRENGTH

3 Second Pause Back Squat
3-3-3-3-3

Notes
Work up through a few warm-up then 5 progressive work sets of a 3 second pause squat. The focus today is on your depth, balance and positional integrity at the bottom of the squat. Folks who struggle with depth or position should focus on today feeling like loaded technique work. If you feel great at the bottom, go heavy but dont initiate a rep you’re not sure you’ll stand up from.

ASSISTANCE

3 Rounds for Quality of:
10 Strict Handstand Push-Ups
20 Kipping Pull-Ups
30 Tuck-Ups

Notes
Your goal today is to perform these sets unbroken or in as few sets as possible. Use the lack of clock to slow down your transitions and initiate the movement when you feel as ready as you’re going to get. That being said, try to complete each round in 5 minutes or less.

HSPU Options:
+ 10 Deficit Strict
10 Strict
10 Kipping or 1-2 abmats
10 Box Piked
10-15 DB Press

KPU Options:
+ 10 Bar or Ring Muscle-Ups
15-20 Kipping Pull-Ups
10 Strict or Banded
20 Ring Rows

CrossFit Group Class Programming Template (WK4/8)

When you recheck the whiteboard to see how many rounds the workout has

Fight Gone Bad team names so far 🤣

Here are some of the FGB names that have been submitted! Captains you have until end of day to get your team name in! Get those creative and decisive juices flowing!

Barbell Barbies and Kipping Kens
Heavy Metal Lifters
T-Rx Dinosores
Barbellheimer
I think you should lift
Deadlift Divas