Workout of the Day

STRENGTH

Pause Bench Press
5-5-3-3-1-1

Notes
Work up through two sets of heavy 5s, 3s and 1s on the pause bench press. Try to not miss any reps today and keep the weight moving up each set. The pause will slightly decrease the amount of weight you can lift relative to a touch and go rep. Maintain total body tension while paused on the chest and try to accelerate the bar off you when its time to press. Use a roughly 3-2-1-2 tempo.

METCON

For Time:
10 Push-Ups
15 Kettlebell Swings
20 Sit-Ups

15 Push-Ups
20 Kettlebell Swings
25 Sit-Ups

20 Push-Ups
25 Kettlebell Swings
30 Sit-Ups

15 Push-Ups
20 Kettlebell Swings
25 Sit-Ups

10 Push-Ups
15 Kettlebell Swings
20 Sit-Ups

Notes
Total volume: 70 Push-Ups / 95 Kettlebell Swings / 120 Sit-Ups
Use a light Kettlebell enough kettlebell for this workout that you can complete most if not all rounds unbroken. Sit-Ups may be anchored!
Push-Ups: Try to keep the overall push-up volume today. Modify the difficulty per rep by elevating your hands on a bar or use a band around the hip. You should be able to perform about 10-15 push-ups unbroken at whatever version you do. If you’re a Push-Up Ninja use two DB’s to perform deficit push-ups. Make sure your chest is actually touching the floor if you do this!

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CrossFit Group Class Programming Template (WK7/8)

Mark and Alistair plowing through the week

Charity Suggestions for Fight Gone Bad 2022?

Fight Gone Bad 2022 is planned for late October 29th. Over the years we’ve fundraised for a variety of great causes and are looking for who we should shine a spotlight on for 2022.

Do you have a charity you think is worthy of consideration?? Leave a note in the comments or shoot an email to crossfitsbk @ gmail.com with suggestions!

2008: $7,303 (Sportsgrants, defunct)
2009: $26,826 (Sportsgrants)
2010: $48,052 (Sportsgrants)
2011: $62,216 (Special Operations Warrior Foundation)
2012: $34,081 (Brooklyn Community Foundation)
2013: $40,926 (Brooklyn Community Foundation)
2014: $38,925 (Brooklyn Community Foundation)
2015: $26,949 (Brooklyn Community Foundation)
2016: $24,077 (Brooklyn Community Foundation)
2017: $22,069  (Brooklyn Community Foundation)
2018: $17,797 (Brooklyn Community Foundation)
2019: $22,986 (Sunrise Movement)
2020: Cancelled due to Pandemic
2021: $19,383 (Hope for Haiti)

TOTAL RAISED: $391,590

Workout of the Day

STRENGTH

Box Squat
2-2-2-2-2

Notes
Control your descent and hold the bottom position for a two second count before accelerating up off the box. Prioritize positions and a controlled tempo over weight. Your box should be such that your hip crease is below parallel at the bottom.

METCON

AMRAP 12:00
12 Renegade Rows
24 Double Unders
12 Goblet Squats
24 Double Unders

Notes
Challenge yourself with loads on the renegade rows and the goblet squats such that they slow you down in order to perform correctly.
24 Double Unders / 12 Double Unders / 32 Single Unders

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CrossFit Group Class Programming Template (WK7/8)

Coach Whitney hitting the waves 

CFSBK’s 15th Anniversary Party on 9/16

On Friday, September 16th from 8pm-2am we will be celebrating 15 years of CFSBK! This event will take place over on Sackett Street at Littlefield. We’ll have more details to follow but wanted to get the word out there ASAP. Also- this party will be held at a bar so it will be 21+ only!

GET STOKED!!!

Workout of the Day

PARTNER METCON

6 Rounds for time of:
40 Calorie Row
30 Push Presses
20 Kipping Pull-Ups

Notes
Partners alternate full rounds until each person has completed 3 rounds.
Row should not take more than 4:30. If so scale back to 32 calories. Try to not over pace the row, hit it hard and achieve negative or consistent splits per round if possible
Push Press should be medium light and each round should be completed in 2-4 sets. (85/65/45)
KPU should take 1-4 sets. Scale volume to 15 or 10 reps if needed. Banded or strict should be reduced to 10 challenging reps.

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CrossFit Group Class Programming Template (WK7/8)

Caroline slingin those 35lbers during some Devil’s Presses

New Wet Hot American Throwdown Pics

Thomas Hinton uploaded some great new shots from the WHATD to our gym flickr! Check them out!

Workout of the Day

AMRAP 20:00
12 DB Bench Press
130m Farmer’s Carry
12 total Front Rack Walking Lunges

Notes
Today’s metcon should be a steady grind. Try to use the same Dumbbells for all three movements.

CASHOUT

1:00 Bench Shoulder Stretch
1:30e Couch Stretch on Bench
1:30e 90/90 Stretch

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CrossFit Group Class Programming Template (WK6/8)

OGs Chris and Sasha on a beautiful afternoon

Workout of the Day

5 Rounds of:

In 2:00:
Run 270m
AMRAP Sumo Deadlift High Pulls

Rest 2:00

Notes
Goal for today is to run hard and then get into a flow on the SDHPs. Loading for the High Pulls should be medium (95/75/55/35). You should get at least :30 if not more on the barbell each round so scale the run distance if needed. Score is total number of SDHPs

ASSISTANCE

3 Sets:
10-15 DB Lateral Raises
10-15 DB Curls
1:00 Plank

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CrossFit Group Class Programming Template (WK6/8)

Alex recently completed Foundations and despite being a bit newer signed up for the WHATD. Big props for jumping in!! He did great!

 

Workout of the Day

STRENGTH

A1) Front Squat
3-3-3-3-3

A2) Tall Plank DB Row
8e-8e-8e-8e

Notes
Alternate between the two exercises. For the DB Rows, perform 8 reps with one arm, then switch.

METCON

AMRAP 12:00
8 Box Jump Overs
8e DB Hang Power Snatch
Floater Movement

Floater options
A: 8 Kipping Pull-ups
B: 12 Push-Ups
C: 12 DB Push Press

Notes
For the floater, choose a movement that you haven’t performed this week or want more work on

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CrossFit Group Class Programming Template (WK6/8)

Coach Katie doing the athlete brief for the DB Devil Press / Shuttle Run event.. with flare.

Workout of the Day

SKILL: Pistols

METCON

24:00 EMOM
A: :40 Pistols
B: 130m Run
C: :40 Burpees to Target
D: :40 Air Bike

Notes
Move at a steady aerobic pace for 24 minutes. Find a pace that keeps your heart rate up but allows you to work at a steady pace for the whole EMOM.

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CrossFit Group Class Programming Template (WK6/8)

Two weeks ago we programmed Pistols into the Thursday workout and guess what… they’re back! If you made it on that day see if you can progress from where you left off. If you’re new to the movement the coaches will give you plenty of options to work on and if you’re not coming to the gym today but reading this you can bask in the greatness of Jonny’s Pistol instead.  

Workout of the Day

STRENGTH

Wide Grip Bench Press
5-5-5-5-5

Notes
Place your hands about 1-1.5x hand width wider than you typically hold the bar and work up to a heavy but submaximal five. Compare to week 3’s numbers.

METCON

Every 5:00 x 3 Rounds
15 Kipping Pull-Ups
15 DB Push Presses
Run 400m

Notes
Try to hit the intervals at a hard clip aiming for fast runs and unbroken sets where possible.
The run should take you around 2:00 +/- :20 or so. Reduce volume to a 270m run if needed.
DB Push Press should be performed unbroken each round so choose a weight that will challenge that rep range but allow you to hit 15 3x.
Kipping Pull-Ups: (+) Chest 2 Bar / 15 kipping / 10 kipping / 7-10 strict / 15 Ring Rows

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CrossFit Group Class Programming Template (WK6/8)

Sofia absolutely FLEXING on all ya’ll with her blue plate walking lunges

Since 2020 CFSBK has offered pay what you can memberships for those who cannot afford our posted rates. We know first hand how impactful health and community can be for people and this program strives to make our gym more accessible regardless of economic status. We have several individuals participating in this program but still have some available slots. Here’s how it works:

For every 30 members we have, one sliding scale scholarship will be provided for an individual in need.

Applicants can fill out the form linked below and, if accepted, are required to come to the gym at least 6 times per month to maintain their scholarship status. Members who lapse on this requirement without notifying us with cause will forfeit their scholarship and have to reapply for consideration.

Please note that we already offer 12% discounts to full-time teachers, students, FDNY, EMT, DOS, Social Workers, Armed Services and Essential Workers.

Apply Here!

Workout of the Day

SKILL: The Deadlift

METCON

6 Intervals of:
in 1:00
1 Deadlift
AMRAP Double Unders

Rest 2:00

Notes
Use a challenging but submax deadlift for the singles. This weight can stay static or build up through the intervals. The goal is not to attempt a new max or push the top end limit of the lift, rather focus on pulling a heavy weight well multiple times.
Score is Deadlift weight and TOTAL number of Double Unders completed.

CASHOUT

1x Through
2:00e Couch Stretch
2:00e Straddle Pancake Stretch
1:30 Wall Squat Stretch

Notes
Focus on steady deep breathing and gradually relaxing into each stretch.

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CrossFit Group Class Programming Template (WK6/8)

Anthony setting up for his final lift at the WHATD Clean and Jerk Ladder

The Deadlift

An old school clip from Glassman talking about the Deadlift overlayed with some updated content. You might recognize the pair at the top of this video! Regardless, the deadlift is elemental to human movement and independent living.

Workout of the Day

STRENGTH

A1) Weighted, BW or Assisted Chin-Up
5 Sets of 3

A2) Bottoms Up Kettlebell Press
5 Sets of 6-10e

Notes
Alternate between exercises for 5 total sets.
Chins: Add, maintain or reduce the loading such that 3 reps is challenging but perfect. Leaving about 1 Rep in reserve on your heaviest sets. Focus on a mature bottom and top position.
BUKBP: This exercise will challenge your shoulder stability, grip strength and coordination. If the 8kg Kettlebell is too heavy perform a DB one arm press.

ASSISTANCE

18:00 for Quality
:30e Bottom of Lunch Hold
1:00 Handstand Hold
1:00 Tuck-Ups
1:00 Ring or Matador Support Hold

Notes
Over the course of 18′ accumulate the listed times next to each exercise. The handstand hold and support holds may take 1-3 sets to complete the full minute. Focus on rigid body positions and as much control as possible.

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CrossFit Group Class Programming Template (WK6/8)

Welcome new Foundations Grads Natalie, Evari and Emily!

Gymnastics on the menu today!

Outside of the Kettlebell Press, today is all about body control. When training static positions as seen in much of the assistance work, your focus should be on maintaining total body tension and creating the best body lines possible. It can be helpful to mentally “scan” your body from the feet up and see if you can create more tension and connection as you go up. For example in the handstand hold are your toes pointed with the feet squeezed together? Are your inner thighs and quads engaged? Whats your lower back and pelvis doing? The stiffer you make yourself the stronger you will be in that position. Below is a short video just about the Ring Support. Get after it today!