Workout of the Day

SKILL Review: Pistols

GYMNASTICS

3 Rounds / 15:00
A1: 2 Wall Walks or Handstand Kick up + 30 hold
A2: 4-8e Pistols or Box Pistols
A3: 1:00e Side Plank or your favorite trunk exercise.

Pistol Options:
4-6e Pistols on the ground
4-6e Box Pistols
4-6e Lateral step-ups

STRENGTH

3-5 Progressive Sets of:
A1: Back Squat 3-5 Reps
A2: Three Point DB Row 10-16e Reps
A3: Bike 1-1:30 @ Recovery pace

Notes
Perform an empty bar and two quick progressive sets of the back squat then start the triplet. Move at a steady pace moving some heavy weights and using the bike to keep your heart rate up a bit.

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CrossFit Group Class Programming Template (WK5/8)

We took a little break from offering Foundations but now we’re back! Welcome recent grads, Ben, Justin, Tyler and Madison!

Scaling the Pistol

This is a great short overview of a range of Pistol options from which we’ll be pulling today.

Workout of the Day

5 Intervals of:

AMRAP 3:00
3 Deadlifts
6 Kipping Toes to Bars
9 Box Jumps

Rest 3:00

Notes
Although the deadlift is only 3 reps don’t go so heavy that you can’t complete multiple unbroken sets within each interval. (225/185/155/135/95/…)
6 Kipping T2B / 3-6 Strict / 12 Sit-Ups
Start back at the first deadlift every new round.

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CrossFit Group Class Programming Template (WK5/8)

Coach Steph having too much fun working those pecs on the cable machine.

Why Deadlift?

Workout of the Day

GYMNASTICS

3 Rounds / 15:00 for Quality:
A1: 3-5 :03 Lock-Off + 3 Second Negative Pull-Ups
A2: 15 Hollow Rocks
A3: 5e Front to Back Scale

Pull-up/Chin-up options:
– Body weight
– Jump to lock-off + negative
– Self assisted or banded

STRENGTH

Bench Press
Heavy 10-12

Notes
In no more than 5 total sets, work up to a heavy 10-12 on the Bench Press. Your final set should be within 1-2 reps of failure. Try to go 5-10lbs heavier than week 1 OR get more reps at the same weight.

METCON

EMOM 10:00
A: :30 Double Unders
B: :30 Burpees to target

Notes
Your goal is to give a hard :30 effort on each round and try to keep your reps consistent.

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CrossFit Group Class Programming Template (WK5/8)

The couple that spends their Sundays carrying heavy sandbags around gowanus stays together, as the old saying goes. Pictured is Coach Grant and Rachel

Our 3rd Annual Strong Sets Comedy Show!!

Join us at our third annual comedy show on Friday, April 21st! We’ve got a great line up and are so excited to share this awesome event with our community!!! Bring a friend!!!

“Strong Sets” features some of the best stand ups in NYC performing, you guessed it, stand up comedy. We are the only comedy show in the world that is performed at a gym. And, therefore, we are the strongest comedy show in the world. Full stop.

Cohosted by: Courtney Fearrington (Sirius XM) and Maria Heinegg (Bravo)

Pull up for great jokes from:
–Rufat Agayev
–Gracie Canaan
–Sam Morrison
–James Hamilton
–Courtney Maginnis
–Donnie Sengstack

Show:
Doors 7:30pm/ Show: 8pm

***It’s BYOB so bring your favorite bevies.***

BUY TICKETS HERE

Workout of the Day

30:00 PARTNER AMRAP
130m Sandbag Carry
20 Box Jump overs

Row meters

Notes
This workout begins with partner A on the rower and partner B with the sandbag. Partner A will row accumulating as many meters as they can until partner B completes the carry and box jumps at which point they’ll switch. The score is total meters rowed in 30 minutes.

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CrossFit Group Class Programming Template (WK4/8)

Seth ready to rock some sandbag carries

Sandbag Carries

We’ll review the sandbag carry in class today but here is a very simple primer video. Two of the most important points on this is grabbing your own wrist and NOT interlacing the fingers as well as finding a carry posture that is efficient and not going to blow up your biceps in the process. Happy carrying today!

Workout of the Day

For Time:
Run 400m
21 Squat Cleans
Run 270m
15 Squat Cleans
Run 130m
9 Squat Cleans

Notes
A simple but effective couplet today! Try to run hard and keep the intensity high.
Cleans 135/115/95/75/55/.. These should be steady singles or a few sets of touch and go reps per round.

CASHOUT

Partner 400m Farmer’s Carry

Notes
Carry two Kettlebells or Dumbbells for 400m trading off with a partner as needed.

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CrossFit Group Class Programming Template (WK4/8)

Vanessa Powering through some rowing intervals

Did you miss the Champions Mindset Panel hosted by Cidney F?

Recently CFSBKer Cidney F hosted three incredible athletes for a panel discussion about developing the right mindset for success. Below is the link to the recorded panel to check out!

To celebrate Women’s history month, StrengthWithin, an employee-led wellness group that creates space for LinkedIn-ers to connect on strength sports and other fitness related topics, is teaming up with Women@LinkedIn and EnableIn to bring a dynamic panel of female athletes from the worlds of competitive weightlifting and Crossfit.

Get ready for an engaging discussion on the progression of women’s participation in strength sports, and how each of these athletes harnesses the power of a “champion’s mindset” as a tool to accomplish goals on the comp floor and in their professional lives.

We will be joined by Caitlin Frankl, Katie Rose Hejtmanek, PhD, and Meg Reardon, as they share their experiences and guidance on how to set/meet goals for 2023 and beyond.

Watch the recorded panel here!