Workout of the Day

STRENGTH

Bench Press

1-1-1

Notes
Work up to a heavy single on the Bench Press. Try not to miss any reps but today would be appropriate to reach failure on your heaviest attempt.

METCON

3 Rounds of:
3:00 Air Bike @ Aerobic Pace
3:00 AMRAP 75 Single Unders + 15/10 Push-Ups

Notes
Every 3:00 alternate with a partner between biking and the JR/PU couplet. For the couplet move at a steady pace for the full 3:00. Choose a push-Up volume that will allow you to go unbroken or no more than two sets. If several sets of 15 Push-Ups would be easy for you scale up to 7+ Ring Dips. For rounds 2 & 3 pick up where you left off in the prior JR/PU set.

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CrossFit Group Class Programming Template (WK8/8)

Welcome recent Foundations Grads Laney and Justin. Zelda is sitting in for Ash who couldn’t make Sunday’s class.

Anniversary Party Details

As you (hopefully) know by now, we’ve got our 15th anniversary party coming up on Friday 9/16. We’re so excited to celebrate this benchmark with the past and present members.

Date & Time: Friday 9/16 8pm-2am
Location: Littlefield at 635 Sackett Street

What to expect!
Live performance by Mariachi Sol Mixteco
Live DJ playing music all night and running Karaoke later in the evening
Professional Photo Booth
Open Bar (until 12am or we hit our budget!)
Sappy Remarks
Someone will probably be doing burpees at some point

Workout of the Day

STRENGTH

Back Squat
E3MOM x18:00
1 Rep

Notes
Work up to a heavy but submaximal single through the 6 sets. Ideally you work up to about 90-95%+ of a recent 1RM. Compare to week 1 of the cycle if you were here!

ASSISTANCE

3 Progressive Sets for quality and load of:
A1. 10 Push Presses
A2. 20 (Total) Back Rack Reverse Lunges

Notes
These movements should be performed as a superset with enough rest before going again. The Push Press and Lunge weight doesnt necessarily have to be the same each set but could be.

Ex:
10 PP @ 75lbs
20 LGS @ 75lbs

10PP @85lbs
20 LGS @95lbs

10PP @95lbs
20 LGS @105lbs

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CrossFit Group Class Programming Template (WK8/8)

CFSBK fan favorite Shawn C recetly graced evening OG with her presence. 

CFSBK 15 Year Retrospective

Homegrown Coaches

Did you know most of our coaches were once members? Currently on staff, Jeremy, Whitney, Brett, Katie, Erick and Lynsey all started out as group class members. This holds true for most of our former coaches as well. Over the years many people have expressed interest in coaching at CFSBK and when the circumstances and fit were right, we brought them on full time. Pictured above is Coach Whitney when she worked as a manager at lululemon. The local store contacted David about trying CrossFit and he was strangely more than happy to provide free private classes for the group. After the program ended, Whitney kept coming to group classes regularly and after expressing interest in coaching she transitioned careers. The photo above was in 2010 not too long after moving into 597.

Workout of the Day

For Time:

Row 2000m (total)
While partner holds a handstand or plank

10 Total alternating rounds of:
8 Ring Rows or 4 strict Pull-Ups
10 Box Jumps
12 Kettlebell Swings

Row 2000m (total)
While partner holds a handstand or plank

Notes
This will take some partner labor to get through. Keep a steady pace and have fun!

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CrossFit Group Class Programming Template (WK8/8)

Jessica is a new transfer to the gym, her and her partner John just moved here from Chicago. Welcome!

LABOR DAY SCHEDULE

Hey all, we’ll be running an abbreviated schedule this Monday for the holiday.

597
8am CrossFit
9am Short Circuit
10am CrossFit
11am CrossFit
12pm CrossFit

608
Open Gym
8-1pm

All other classes are cancelled.

Workout of the Day

STRENGTH

Bench Press

10 Reps @ 40%
8 Reps @ 50%
6 Reps @ 60%
AMRAP @ 70%

Notes
Rest around 2:00 between each set and go for it on the final set. If you don’t have a 1RM use this calculator to estimate a 1RM based on any recent numbers you do have. Otherwise work up to a weight you think you could do about 10+ reps with on the final set and see what you can get!

ASSISTANCE

10 DB LTEs
10 DB LTEs
AMRAP LTEs

METCON

Tabata Burpees

Notes
:20 on / :10 off of Burpees for 8 Rounds

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CrossFit Group Class Programming Template (WK7/8)

Philip with a great front rack receiving position during Thursday’s cleans.

Labor Day Schedule

Hey all, we’ll be running an abbreviated schedule this Monday for the holiday.

597
8am CrossFit
9am Short Circuit
10am CrossFit
11am CrossFit
12pm CrossFit

608
Open Gym
8-1pm

All other classes are cancelled.

Workout of the Day

5 Rounds for time of:
35 Air Squats
400m Run
15 Kipping Pull-Ups / 8 strict pull-ups

Notes
Aim for virtuosity on your air squats. While a simple movement on paper, make sure to hit depth, keep your posture and make the first rep look exactly like the 175th. Also don’t rip your hands on the kipping pull-ups. Accomplish this by grabbing the bar correctly and taking breaks as needed. We also offer WODnDONE hand wraps at the front desk.

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CrossFit Group Class Programming Template (WK7/8)

Allison with a great looking Split Jerk from Thursdays class

CFSBK 15 Year Retrospective

This picture was taken in December of 2009 when we were still operating out of the Brooklyn Lyceum. This is about a month before we moved into 597 and was our coaching staff at the time. (left to right: Jeremy, Laurel, Shane, David, Chris, Margie & Nick) All but Margie and Jeremy (who eventually married) have since left Brooklyn but were an integral part of our evolution.

Come celebrate CFSBK’s 15th Birthday on 9/16 at Littlefield NYC on Sackett Street. Event is from 8pm-2am!