Workout of the Day
SKILL WORK: Kipping Pull-Ups
METCON
In 12:00 perform:
3 Rounds of:
15 Box Jumps
15 Kipping Pull-Ups
15 Wall Ball Shots
followed by
AMRAP Cals on the bike until time expires
Notes
Your score is how many calories you get on the bike.
If able, scale up the Kipping-Pull-Ups to 5-7 Bar Muscle-Ups
Modify the kipping pull-ups to 15 Jumping Pull-Ups.
CASH-OUT
CFSBK’s 15th Anniversary Quinceanera!
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
Q: What should I wear?
Whatever you would normally dress like to go meet up with other humans at a bar. If you’re the kind of person who is a little extra, follow your instincts.
Q: Can I invite everyone in my building?
No. This party is for CFSBKers past and present their partners and friends of the gym.
Those are really all the questions of note but if you have any others, drop a comment.
CrossFit Group Class Programming Template (WK1/6)
15 Year Retrospective: Seedlings
CFSBK’s actual 15th anniversary is this coming Monday, September 19th. That marks 15 years from the first ever CFSBK class. Here are some notes I had in a notebook from 2007 before starting the gym. You can see some of the seeds of thought regarding what the plan would be and some of the priorities for the gym.
The original plan
(July / 2007) I also need to start thinking about a deadline for how I plan to spread a buzz for CrossFit Brooklyn. I think the idea of organically growing out from smaller facilities is a good idea. Perhaps start looking at places you can train. PT clinics etc. Check the (CrossFit) message board. This approach seems to have less of a financial risk attached to it since I build my base before investing in a location. Set a deadline of Nov 18th (2007) so that your cert and opening line up. By then have a location confirmed, an advertisement plan and any basic equipment that you need. Also insurance and CPR/first aid. That sounds reasonable.
This is an entry from mid 2007 where I basically laid out my business plan. Start small and cheap and grow from there. Ultimately the only place I found that made sense to start was the original park (St. Mary’s Playground) and my advertisement plan was handing out fliers at the farmer’s market which yielded no return.
Original Equipment List
(August / 2007) So far you’ve acquired 12 PVC bars, 3 tires, 4 sets of rings, 12 jump ropes, 2 DBs (to be used as Kettlebells), a super band. Some odds and ends you need include a first aid kit, PARQs (waivers), towels, music and a ledger. I feel like I’m really going to do it, its just a matter of putting these things into action.
Getting some equipment assembled was my first step in feeling like the gym was becoming a reality. I never got the first aid kit (you’re on your own!), there was no music and the towels didn’t come for another 13 years or so.
Some priorities
(? / 2007) Make a point to introduce everyone and ask about their fitness background. When there’s someone new everyone introduces themselves
(? / 2007) Community needs to be huge!
The origins of the “Question of the Day” and the emphasis on community. Since the gym was going to start so small, I wanted to take people along the journey and give them a sense of ownership of the gym as it grew and part of that was making everyone feel like they were part of the team. Every class needed to start with people introducing themselves so no one was anonymous.
