Workout of the Day

SKILL: Pistols

METCON

AMRAP 20:00
4 Strict Chin-Ups
8 Pistols (4 per leg)
12 Kettlebell Swings
16 Sit-Ups

Notes
Move at a steady pace on this 20 minute piece. Focus on good positions and body control on the gymnastics. Go for a heavier Kettlebell today!

ASSISTANCE

2 Sets of:
Straddle/pancake Stretch 1:30
Couch Stretch 1:30e
Bottom of Squat hold 1:30

---

CrossFit Group Class Programming Template (WK4/8)

Wet Hot American Throwdown: Floater Event

On Tuesday we released the first workout for the WHAT and today we’re revealing the floater workout. There are still two more events yet to be released so keep your eyes on the blog for when they drop! The WHAT is a FUN low stress in house comp that we run for our members. Want to sign up? Go to your Zen Planner membership app and RSVP to the WHAT. It takes place on Friday, August 19th (that’s next week!) Closer to the event we’ll contact everyone who has registered with heat information. Get stoked!

---

Pistol Variations with Adrian Bozman

Workout of the Day

STRENGTH

Wide Grip Bench Press
E3MOM x 5 sets
1 Rep

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

METCON

AMRAP 12:00
3-6-9-12-15-18-21
Box Jump Overs
Ring Push-Ups

Notes
Focus on control and full ROM on the Ring Push-Ups. If you clear the 21 round go back to the 18 round and start to work back down.
Push-Ups: Ring Push-Ups / Standard Push-Ups / Elevated Push-Ups

---

CrossFit Group Class Programming Template (WK4/8)

Welcome two new CFSBKers that recently graduated Foundations, Roxanne and Karol

From the Archives: The Ring Push-Up

Here is a video from 2011 with Kelly Starrett and Carl Paoli discussing some of the finer points of the Ring Push-Up. Note that in a mature RPU, the arms externally rotate at lockout. If you do Ring Push-Ups in today’s workout, the goal should not be how quickly you can get through them, rather how well you can move. A well controlled strict push-up (of any kind) yields much greater return than a sloppy one done at higher volume.

Workout of the Day

METCON

Every 4:00 for 5 Sets:
3 Deadlifts
400m Run

Notes
In this workout, the deadlift weight can stay static or move up if you’re able. Each of today’s deadlifts should be taken from a dead start with good consistent form. Try to push hard on the runs without blowing up. Have fun!

ASSISTANCE

3 Rounds for Quality of:
:20e Front Scale
:20e Back Scale
Floater UB Exercise

A: 10-15 Ring Push-Ups (WED)
B: 6-10 Chin-Ups (THUR)
C: Bent Over DB Row (N/A)

Notes
Focus on balance and control with the scales. If :20 is easy for you add 5-10 seconds. For the floater exercise, choose a movement that corresponds to a day you’ll miss this week. If you’re coming Wednesday and Thursday perform the DB Rows.

---

CrossFit Group Class Programming Template (WK4/8)

Wet Hot American Throwdown: Event A

On Friday August 19th we’ll host our second annual Wet Hot American Throwdown! This is a low stress, high fun in house competition where you can throw down with your CFSBK buds and channel your inner Tia Toomey. We’ll have more event announcements all this week and registration links. Stay tuned!!

Workout of the Day

STRENGTH

Tempo Overhead Squat
2-2-2-2-2

Use a 3-2-1-2 Tempo

Notes
Work up to a challenging double today. Focus far more on control and stability than how much weight is on the barbell. If you can’t overhead squat to below parallel, that’s okay! Work on whatever range of motion you have available to you and work the positions!

PARTNER METCON

10 Rounds for time of:
Bike 10/8 Calories
35 Double Unders

Notes
There is a 15:00 Cap on this workout. Partners alternate full rounds until 10 total rounds are complete. This should be a fast workout with each round taking roughly 1-1:30. Scale Double Under volume down by 5 reps until you can complete them in around :30. If you don’t have Doubles, scale to 45 single unders.

---

CrossFit Group Class Programming Template (WK4/8)

Coach David doing a workout with the new CEO of CrossFit Don Faul and some other CFHQ folks at the CrossFit Games pop up Affiliate. 

The CrossFit Games are Over!

The CrossFit Games is a huge undertaking not only to quality for but on the back end to organize and execute. It takes hundreds of staff and volunteers, months of planning and thousands of hours of collective hard work to make it all happen. This year Coach David helped out with some events, support and education for affiliates while Coach Patrick was on the floor all week judging athletes! If you havent watched it over the last week we encourage you to go to the CrossFit Games youtube and check out some of these incredible events. This was the first year we had a new head programmer Adrian Bozman take the helm and put his personal stamp on the event.

ICYMI here was one of the most memorable moment this weekend

Workout of the Day

5 Rounds, each for time of:
10 Reps Bench Press, @ BW
25/20 Cal Row

Notes
Perform 10 Reps on the bench press then move immediately to the Rower. Rest as needed between rounds.
For the Bench Press, you should be able to perform each round in 1-2 sets (max 3). It’s written as using your body weight for the bench press, but adjust accordingly. Go HAM on the row.

---

CrossFit Group Class Programming Template (WK3/8)

Coming soon…

Workout of the Day

SKILL: Ring Inversions / Skin the Cats

Notes
We’ll review some progressions to get you upside down on the rings. Newer folks can use low rings with some assistance. More advanced folks can use the high rings and if they’re up for it try some Skin the Cats as well.

METCON

21-18-15-12-9 reps for time of:
Chest-to-bar pull-ups
Dumbbell thrusters

Notes
This workout should take somewhere between 10-15:00. For both movements, the 21 round should take you 2-3 sets.
Pull-Ups: CTB / Kipping / Strict or banded 15-12-9-6-3
DB: 50/35/20

---

CrossFit Group Class Programming Template (WK3/8)

David Grant and Brett chilling in the affiliate lounge at the CrossFit Games! Coach Patrick is also there on the floor judging the fittest on earth!

Strong Sets was a Success!

Thank you to everyone who came out to last night’s Strong Sets comedy show. We had a huge turn out and hope you enjoyed the comedians and had a great start to your weekend at your favorite gym/comedy club! Huge thanks to Maria and Courtney for putting this all together and hosting as well as Coach Katie for taking the lead on setting up the gym and making the event a reality!!!

---

CrossFit Games Event: “The Capitol”

Workout of the Day

STRENGTH

A1: Bent Over Barbell Rows
3×8-12

A2: Seated Lateral Raises
3×8-12

A3: Floater Movement
option 1: DB Bench Press 3×8-12
option 2: Plate Pull Overs 3×8-12
option 3: FFE Reverse Lunges 3×16

Notes
For the floater, choose a movement that you have not done or will miss this week. Sunday we bench press, tomorrow we have thrusters.

PARTNER METCON

AMRAP 12:00
6 Box Jumps
12 Kettlebell Swings

Notes
With your partner, alternate complete rounds until time expires. Kettlebell swings should be unbroken

---

CrossFit Group Class Programming Template (WK3/8)

This Sunday! Wim Hof Method at CFSBK. Click here for more info and use discount code “twenty” for 20% off!

Strong Sets Comedy Show Tonight!

GET YOUR TICKETS HERE! ALL PROCEEDS GO TO THE PERFORMERS!

Workout of the Day

METCON

AMRAP 20:00
Run 400m
15 Power Snatches
15 Kipping Toes to Bar

Notes
Power Snatches – should be medium light and completed in 2-3 sets of touch and go reps per round. (95/75/65/45).

Toes-to-bars / 10 reps partial ROM / 15 Sit-Ups

---

CrossFit Group Class Programming Template (WK3/8)

Coach Katie getting in some DB Push Presses

Strong Sets Comedy Show @ CFSBK Tomorrow!!

Looking for something fun, cheap and local to do this weekend?! Come through the gym on Friday night when we’ll be hosting some of NYC’s best comics at our second annual Strong Sets comedy show! Its $15 and BYOB with doors at 7:30pm and the show starting at 8. All are welcome, gym members and not alike to this one of a kind event!

GET YOUR TICKETS HERE! ALL PROCEEDS GO TO THE PERFORMERS!

Workout of the Day

STRENGTH

Bench Press
5-5-5-5-5

Notes
Work up to a heavy 5 on the Bench Press. Try to beat Last week’s numbers.

METCON

3 Rounds for Max Reps:
2:00 Row for Calories
2:00 Double Unders
2:00 Burpees

Notes
2:00 is a long time amigo. Keep your foot on the gas but don’t crash. Aim for consistency across all three rounds versus going out in a blaze of glory.

---

CrossFit Group Class Programming Template (WK3/8)

Welcome new transfer to CFSBK, Harry!

Lost & Found Appreciation Post

Front Desk staffer Aaron always puts his personal touch on the weekly Lost & Found upload and we’d like to take a minute here to appreciate some recent bangers. Thank you for your service Aaron. Also.. everybody take your shit home!!

Workout of the Day

STRENGTH

Back Squat
E3MOM x 7 sets
3 Reps

Notes
Work up to a heavy but submaximal triple through the 7 sets. Leave 2 reps in reserve.

ASSISTANCE

3 Rounds For Quality and Load:
10e Arm Kettlebell Gorilla Rows
16 total FFE Reverse Lunges
20 Hollow Rocks

Notes
Use a 2-4″ Elevation for your lunges and load with two Dumbbells held at the hang.
If you came yesterday and your abdominals are sore you can perform :30e lateral planks instead of the hollow rocks, you big baby.

---

CrossFit Group Class Programming Template (WK3/8)

The bleeding continues!! Yesterday was Connor’s last day at CFSBK before moving to Nashville. We’re bummed to lose another great member of our community but wish him the best of luck on his (we assume) future career at the top of the country music charts. The management has also instituted a new policy effective immediately where members have to ask for formal permission before moving.

How to watch the CrossFit Games

The 2022 CrossFit Games start TOMORROW! Coaches David and Patrick will be be on site working the event in different capacities. David will be running several events for affiliate owners while Patrick will be on the competition floor judging the world’s fittest athletes. Be sure to check our Instagram and the blog for a behind the scenes look! Information on how to watch the events can be seen on the link below!

How to watch the CrossFit Games