Workout of the Day

ASSISTANCE

3-5 Sets for Quality of:
:20-:30 Piked Wall Hold
4-8 Hanging Leg Raises

STRENGTH

5 Sets of:
8 Strict Chin-Ups
12 Weighted Box Step-Overs
16 DB Shoulder Presses

Notes
Perform 5 rounds of the triplet, moving from the chin-ups, directly to the step-overs and then the shoulder presses before resting prior to the following set. The Chin-Ups and Shoulder Presses should be hard enough to require 2-3 mini sets in the later rounds.

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CrossFit Group Class Programming Template (WK9/9)

After being a staple at Short Circuit for the past 2 years, Elad is leaving the country 🙁 Here we are celebrating his class class at SBK!

Jacintostorm is coming!

This Saturday we’ll be celebrating Jacinto’s 84th Birthday with our annual “JacintoStorm” workout! The very first Jacintostorm took place at CFSBK in 2008 when he was the ripe young age of 69. This year we’ll do a partner version and Jacinto will be in house making sure everyone is working hard!!! In the meantime, check out some of these great videos of Jacinto below! There are way more on youtube if you look!

Workout of the Day

STRENGTH

LEVEL 1 & 2

Back Squat
1-1-1

Notes
Today we’ll work up to a heavy single on the back squat. If you’ve been training less than a year consistently, go for a heavy single, that means something that’s probably* heavier than any weight you’ve hit before, but not necessarily a maximal effort set. Above all, prioritize full range of motion and control during the lift. Seasoned lifters who are feeling good today should attempt to match or beat a 1RM.

Take 3+ minutes of rest between heavier sets and really stay focused on what you’re doing, squatting heavy.

We will do a spotting review in class today prior to the lifting segment.

METCON

2 Rounds of:
5 Tabata intervals of Wall Ball Shots
5 Tabata intervals of Double Unders

Rest 3:00

Notes
On your first exercise, perform :20 of work followed by :10 of rest for 5 intervals. After your 5th round, use the :10 rest to switch to the second exercise and perform the same sequence for another 5 intervals. Rest 3:00 then repeat one more time. Use a medball weight and height that will allow you to move for the 5 sets of :20, this may mean going a little lighter or lower than normal if needed. Jump Rope can be singles or doubles.

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CrossFit Group Class Programming Template (WK9/9)

Ally’s picture perfect top of the kettlebell swing.

How to Spot the Squat

Workout of the Day

STRENGTH

Barbell Floor Press
5 Progressive Sets of 8-12 Reps @ 3-2-1-2 tempo

Notes
Perform one empty barbell then 5 progressive sets on the floor press. The tempo is three seconds down, two seconds with your elbows on the ground, up quickly and then reset at the top for 2 seconds or so. Focus on balance, tension and a good mind muscle connection with the weight.

METCON

2 x 6-minute rounds, for max calories/reps of:
Bike for 20 seconds, rest 40 seconds
Burpee for 20 seconds, rest 40 seconds
Bike for 30 seconds, rest 30 seconds
Burpee for 30 seconds, rest 30 seconds
Bike for 40 seconds, rest 20 seconds
Burpee for 40 seconds, rest 20 seconds

Notes
Today’s metcon is an abbreviated CrossFit.com workout. Generally speaking, you’ll be able to perform harder efforts during the shorter intervals but don’t blow yourself up. This is a 12:00 interval workout. Move at whatever pace feels hard for you and if possible go harder on round 2.

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CrossFit Group Class Programming Template (WK9/9)

Welcome recent Foundations grads Peter, John, Noel and Maggie!

Final Stonewall Fundraising: $1,970!!!

Thank you to everyone who donated to our stonewall fundraiser!! We raised $1,970 from 59 unique donors!! Below are the receipts from our donations to the benefactors. Happy pride ya’ll!

Silvia Rivera Law Project
Amount: $ 985.00 Date: June 26th, 2023 2:57 PM
Transaction #: AF5B0D9F:1687805867

Marsha P. Johnson Institute
Order Details:
Donation Total: $985.00
Transaction ID: T9442556
Campaign Title/ID: Donate to The Marsha P. Johnson Institute/66497
Transaction Day/Date/Time (EST): Monday 06/26/2023 03:02:55 PM EST

Workout of the Day

ASSISTANCE/STRENGTH

3-4 Sets for Quality of:
6-10 Strict or weighted Chin-Ups
1:00 Weighted Plank
1:00 Weighted Prone Swimmers

Notes
This is going to be harder than it looks. The Planks and Swimmers may be performed without weight if that’s challenging enough for you. The swimmers should be slow and if weighted, light. (1-5 lbs per hand)

Pick a Chin-Up version based on your abilities. Make sure to grind on your last few reps, we’re chasing a strength stimulus.

Chin-Up Options:
6-10 Weighted or BW
3-5 Negatives (or mix of BW and Negatives if you can only do 1-2 strict chin-ups)
3-5 Banded

PARTNER METCON

10 Rounds for time of:
12 Heavy Kettlebell Swings
12 Anchored weighted Sit-Ups

Notes
Alternate complete rounds with a partner. While this workout is for time, focus on moving heavy weights well more than moving fast.

KB Swings: Should be unbroken and a great opportunity to try a heavier bell than usual.

Weighted Sit-Ups:
– Weight the movement with a single Dumbbell held at the shoulders
– Feet anchored by your partner
– No abmat, try to maintain back extension on the way down
– Move slowly to get the most out of these.

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CrossFit Group Class Programming Template (WK9/9)

Welcome Coach Dani!

Hey everyone, we’re excited to introduce you to coach Dani who will be teaching classes this July at CFSBK. Coach Steph will be away for the month so Dani, one of her friends and former colleagues from CrossFit Solace will be filling in. Dani is a seasoned coach with a love for CrossFit and gymnastics movements in particular. I’m excited for the community to meet and learn from her. -DO

Most likely to be found upside down! Coach Dani B is originally from Chicago Illinois. She started gymnastics at age 3 and quickly found herself coaching kids by 16. While attending art school she worked full time personal training and teaching every group fitness class she could get her hands on, including Zumba, HIIT, and mobility. In 2015 she was introduced to CrossFit after a bad hip injury from a hit & run accident. Doctors claimed she wouldn’t ever be an athlete again, CrossFit said otherwise. By 2017 she was a part of a central regional team and on a mission to advocate for movement as medicine. After retiring from the competition floor shortly after she continued to pursue coaching full time in NYC with her pup Louie, to help others achieve their wildest and most outlandish fitness goals. Now with over a decade of strength, conditioning, and performance coaching, Dani is ready to help anyone and everyone become the strongest versions of themselves.

Stonewall Donation update

47 Amazing people have donated for a total of $1,595!! We’ll extend the donation window through today and make the contribution to the Sylvia Rivera Law Project and Marsha P. Johnson Institute on Tuesday. Donate here! Thank you all!

Workout of the Day

STRENGTH

E2MOM 16:00
Snatch

or

Hang Power Snatch
+
OHS

Notes
This complex is similar to last week, however you now have double the rest time to work up. You can either try to build up above your best weight last week or hit several reps near or at your best weights from last week.

PARTNER METCON

4 Rounds for time of:
30/24 Cals Air Bike
20 Overhead Squats
10 Kipping Toes to Bars

Notes
Partners alternate complete rounds until each person has completed 2 rounds for 4 total. Use about 60-70% of what you worked up to on the complex.

KT2B: Partial ROM / Hanging Leg Raises

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CrossFit Group Class Programming Template (WK8/9)

Thanks to everyone who came out for “Stonewall” yesterday as well as everyone who made a contribution! If you haven’t yet you can use the link below.

Our annual benefactors the Sylvia Rivera Law Project and Marsha P. Johnson Institute. CFSBK will be collecting donations directly then dividing the total between the two orgs. We will make the donation and post the receipts on Monday.

DONATE TO OUR “STONEWALL” FUNDRAISER HERE! 

8am

9am

10am

11am

12pm

Workout of the Day

Today’s workout is our annual pride workout “Stonewall”. This workout commemorates the Stonewall Rebellion, a week long demonstration and riot that started on 6/28/69 and is considered to be the start of the LGBTQ+ rights movement. We wrote this workout in 2018 and its become one of the staple pride workouts in the CrossFit community across the world! Today’s event is free and we ask that everyone contributes $25 (or more!) to our annual benefactors the Sylvia Rivera Law Project and Marsha P. Johnson Institute. CFSBK will be collecting donations directly then dividing the total between the two orgs. We will make the donation and post the receipts on Monday.

Donate to our “Stonewall” fundraiser here! 

Also, pride is a celebration!! So wear your brightest colors today!!!

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CrossFit Group Class Programming Template (WK8/9)

Workout of the Day

FLOATER STRENGTH

A: Push Press, Push Jerk or Split Jerk
1-2 Reps E2MOM x 8 Sets

B: Back Squat
L2 80%x 2 Reps x 6 Sets
L1 Heavy 5

C: DB Bench Press
5 Sets of 8-12

D: Clean
1-2 Reps E2MOM x 8 Sets

Feel free to superset any of these with some DB Rows or another low skill movement.

Notes
Choose one lift that best rounds out your training week thus far. Tomorrow we have… “Stonewall” which has Squat Cleans, Double Unders, Jerks and Burpees.

METCON

For Time:
50/40 Cal Row
40 Sit-Ups
30 Kipping Pull-Ups
20 (total) Double KB/DB Front Rack Reverse Lunges
10 Cal Bike

Notes
This should be a race to the finish and take sub 10 minutes to complete.
Row: Should be sub 4 minutes, some will be able to do this much faster.
Sit-Ups: Unanchored
Pull-Ups: 30/20/10 Kipping Pull-Ups, 15 Strict or banded, 30 Jumping Pull-Ups
Lunges: unbroken, kinda heavy and sucky
Bike: Full send

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CrossFit Group Class Programming Template (WK8/9)

The couple that dresses and “Murphs” together, stays together. Alex and John being very cute in their SBK pride shirts!

STONEWALL TOMORROW

As you all should know tomorrow we’re performing our annual Pride workout “Stonewall”. This will be a free event and we will have a specific link that members can make a donation to the two benefactor organizations, the Sylvia Rivera Law Project and Marsha P. Johnson Institute. We will collect all donations directly, then divide the total between the two orgs and post the donation confirmations/proof on Monday.

Tomorrow’s classes have a higher cap at 25 per class so we will be running two heats, make sure to wear your most festive pride gear and come ready to SLAY (or get slayed) by this workout!!

Workout of the Day

SKILL: Split Jerk

Today we’ll perform a progression working on split jerk mechanics. While you will be able to add load, the intention for today is in reviewing and refining technique over load.

PARTNER METCON

AMRAP 12:00
8e SA DB Bent Over Rows
12 Alternating DB Hang Split Snatches
12 Box Jumps

Row, Max Calories

Notes
One partner starts on the triplet while the other partner rows. Once partner A has completed the three exercises partners switch stations continuing in this fashion until 12 minutes. Use the same, heavy Dumbbell for both weight lifting exercises.

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CrossFit Group Class Programming Template (WK8/9)

Our earliest CrossFit Kids program from the Brooklyn Lyceum days. This picture was taken in 2010, so these kids are all now in their early or mid 20s. Crazy.

History time! Marsha P Johnson and Stonewall

This weekend we’ll be celebrating Pride with our classic Stonewall workout. This will be a free workout and as always we ask that everyone contributes $25 to one of 2 (or both!) nonprofit organizations serving the trans community: the Sylvia Rivera Law Project and Marsha P. Johnson Institute.

To learn more about who Marsha P Johnson was as well as this history of Stonewall which our workout commemorates, check out the crash course video below!

Workout of the Day

STRENGTH

LEVEL 2

Back Squat
80%x 2 Reps x 6 Sets

Notes
This is a deload week before testing next week. You should have 5 or so reps in reserve on these lifts and focus on standing up fast. If you can, perform one set every 90 seconds, take more time if needed.

LEVEL 1

Back Squat
Heavy 5

Notes
In 5-8 total sets, work up to a single heavy set of 5 reps. Try to go 5-10lbs heavier than week 4

METCON

EMOM 10:00
7 DB Deadlifts
7 DB Front Squats
7 Push Presses or Push-Ups

Notes
Every minute perform all 21 reps of the triplet. Aim to finish each round in :40 or less, if you get behind the clock, either drop reps to 6-6-6 or 5-5-5 and jump back into the next minute or finish the remainder of the workout as an AMRAP unless you catch back up to the clock.

Choose between the push press and the push-ups based on which days you’ve come this week. Tomorrow we have sub max split jerk technique work.

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CrossFit Group Class Programming Template (WK8/9)

Jacinto training at CFSBK circa 2009 when we were still operating out of the Brooklyn Lyceum. 14 years later Jacinto is still a staple at the gym!! What a legend!!

Support Justine’s Big Queer Rummage Sale!

From Justine:
In the spirit of pride this year and my newly uncovered queer identity (whee!), i’ve decided to have a charity rummage sale on my stoop this Sunday where all proceeds go to lgbtq+ orgs. Pride this year feels different because of so much hateful legislation toward our community and the action I feel empowered to to take is getting rid of a lot of my stuff for any kind of suggested donation. If any CFSBKers want to support my effort/hang/pride vibes, you can either stop by and see if there’s anything you want, OR bring your own rummage and we can sell it together!

email me at justine.c.aronson@gmail.com to coordinate drop-off 😛

Workout of the Day

6 Rounds for time of:
3 Cleans
9 Chin-Ups
15 Push-Ups

Rest 3:00

Notes
This workout is going to challenge your muscular stamina with the upper body movements and grit on the heavy cleans. Early rounds could be performed in as quickly at 1:30, however expect your 4/5/6 rounds to take upwards of double + that.

Cleans
Heavy steady singles 185/155/135/95/-
Our recommendation is If you’re NOT coming tomorrow, perform these as Squat cleans. If you are, perform them as power cleans.

Push-Ups
(+) 20 reps with or without deficit
15/10 Push-Ups
15/10 Box Elevated or knee push-ups

Chin-Ups
Some folks will likely start out just bodyweight and then need to use a light band to finish up. These can be completed in 1-4 mini sets as you fatigue.
9/6 Chins
9 Banded or Self Assisted

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CrossFit Group Class Programming Template (WK8/9)

Cidney post “Stonewall” last year

Stonewall This Saturday!

Join us this Saturday for our annual pride workout, Stonewall!

This workout honors the 1969 Stonewall Rebellion. Stonewall was a weekend-long demonstration and riot at the end of June against police raids and harassment at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQ rights movement.

What is lesser known about the Stonewall Rebellion and the growth of the LGBTQ rights movement is that it was led by transgender women of color, Sylvia Rivera and Marsha P. Johnson. While the LGBTQ rights movement has made a lot of progress over the past few decades, there is still a long way to go, particularly for members of the trans community who face significant discrimination and violence. For this reason, CFSBK’s Pride weekend workout will be a benefit for 2 nonprofit organizations serving the trans community: the Sylvia Rivera Law Project and Marsha P. Johnson Institute. The suggested loadings will be named after the late Sylvia and Marsha in honor of their contributions to the LGBTQ movement.

This workout will be free and we will be collecting suggested donations of $25 or an amount that is meaningful to you.