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)