Workout of the Day

STRENGTH

Pause Back Squat
3-3-3-3-3

Notes
Work up to a submax heavy triple on the back squat. Pause in the hole for a 2 count and prioritize position and tension over how much weight is on the bar.

ASSISTANCE

4 Progressive sets of:
1:00e SA Farmer’s Carry
Floater Movement

Floater options:
A: 16 total Weighted Step-Ups
B: 12-16 DB Bench Press
C: 4-8 Chin-Ups

Notes
Alternate between the farmer’s carry and one of the floater movements you choose. Tomorrow we have chin-ups and push-ups programmed.

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CrossFit Group Class Programming Template (WK3/6)

Diapers & Dumbbells is growing! This is our first 6 person class since we’ve relaunched!

The Paused Squat, why and how:

Workout of the Day

AMRAP 15:00
15 push jerks (95/65/45)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (95/65/45)

Notes
Aim for 4-6 rounds.
This is a grip and shoulder fatiguing workout, pace yourself accordingly and take appropriate breaks on the pull-ups as your grip tires.
Push jerks should be unbroken for the majority of the workout.
Chest-to-bar pull-ups should take no more than 3 sets.
The sumo deadlift high pulls should be completed in 1-2 sets.

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CrossFit Group Class Programming Template (WK3/6)

Rickke hanging out at the gym on a Monday

5 Days left to sign up for Fight Gone Bad!

Save the date and sign up! This year’s Fight Gone Bad event is scheduled for Saturday 10/29 and you have until 10/2 to sign up! To register just click here! We’ll follow up with teams and more information afterwards.

What is FGB?
Fight Gone Bad is our annual community fundraising event where we put teams of 5 CFSBKers together to perform the “Fight Gone Bad” workout. Each year we raise funds for a great cause leading up to the event. Teams come up with a name and perform the workout together (in costume!) on the 29th. It’s a blast!

THIS YEAR’S BENEFACTOR: BCHS

This year’s benefactor will be Brooklyn Community Housing & Services. BCHS is committed to ending homelessness in Brooklyn. They provide housing and services for more than 1,000 formerly homeless and at-risk children, women and men each year. They help them learn how to live productively and independently, with dignity, and with hope. Below is a great video showing the impact on 3 people who used their services and housing to get back on their feet.

Longtime CFSBKer Richard Greenspan is a board member of BCHS and we’re excited to collaborate on this year’s benefactor with him.

Workout of the Day

Every 5:00 x 5 rounds:
1:00 Bike, calories
12 hang power cleans (135/95/75/45)
12 Burpees to target
12 alternating DB lunges (50s/35s/20s)

Notes
Aim to finish each round in 3:30 or less. Rest with any remaining time within the 5:00 interval.
Aim to get 15-12 cals on the bike each round. Put in a good effort but do not sprint!!
Power cleans should be done in 2 sets or less.
Lunges should be unbroken.

Aim to finish each round in 3:30 or less. Rest with any remaining time within the 5:00 interval.
Aim to get 15-12 cals on the bike each round. Put in a good effort but do not sprint!!
Power cleans should be done in 2 sets or less.
Lunges should be unbroken.

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CrossFit Group Class Programming Template (WK3/6)

Sign up for a workout time here!

Workout of the Day

STRENGTH

Bench Press
3-3-3

Notes
Perform 4 progressive warm-up sets then the 3×3 work sets. These can build up in weight through the three sets or stay at the same weight as long as they remain challenging. Aim for 80%+ on your work sets if you have a 1RM or just try to leave 1 rep in reserve on your last set.

METCON

EMOM 12:00
A: 1:00 AMRAP Double Unders
B: 1:00 Tucked L Hang
C: 1:00 Dips

Notes
Rotate through each exercise performing as much quality work as you can between stations.
For the Jump rope station, either perform max double unders OR practice/attempt double unders for the minute. No single unders or alternating 2 steps today!

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CrossFit Group Class Programming Template (WK3/6)

Renaldo and Suzie hit the bike trail in style! 

 RAD at CFSBK Next Week!

Hey ya’ll so the RAD shoe event on 10/8 is in zen planner as an “event”. You’ll need to use this link to register yourself for the class time you want to participate in. We’ll run a special workout and have some fun stuff going on with the RAD crew, a taco truck and a special guest! Short Circuit folks are encouraged to sign up too, the workout will be accessible to you as well.

Workout of the Day

5 Intervals, each for rounds of:

AMRAP 3:00
3 Bar Muscle-Ups or Kipping Pull-Ups
5 DB Deadlifts
7 Box Jump Overs

3:00 Bike @ recovery pace

Notes
Today’s workout is a 30 minute interval alternating between a higher intensity effort on the triplet followed by a low intensity interval on the bike.

The BMU/Pull-up portion should be something that you could walk over to the bar, bang out the reps unbroken or as a couple quick singles and then move on. 3:00 isn’t long enough to do a version that will force you to stare at the bar.
BMU: 3 BMU / 1 BMU / 3 CTB or kipping / 3 banded, strict or self assisted
DB DL: 50s/35s/20s Only go as low as you can maintain a neutral back with.

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CrossFit Group Class Programming Template (WK2/6)

Recently a group of 6 New York Army National Guard Officer Candidates came to CFSBK in order to learn rope climbing technique. The group is getting ready for an upcoming trip to Candidate School at Fort Benning, GA where one of the tests they’ll go through will include rope climbs. It’s not easy to find facilities in NYC that have ropes and high enough ceilings to practice on. CFSBK is happy to donate our space for these National Guard candidates!