Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am

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Today’s Programming

“STONEWALL”

AMRAP 15 Minutes:
6 Squat Cleans 135 (Marsha) / 95 (Sylvia)
28 Double-Unders
6 Shoulder-to-Overheads 135 / 95
9 Burpees

Notes
Today’s metcon commemorates the stonewall riots that took place on 6/28/69.
If your legs are sore from the past few days of training, consider performing power cleans instead of squat cleans.

CrossFit Group Class Programming Template

CFSBK @ Home

Marsha P. Johnson and Sylvia Rivera

STONEWALL @ CFSBK

Happy Pride weekend from the team at CFSBK. We are proud to celebrate and support the LGBTQ members of our gym and the broader community.

Today we’re running a workout called “Stonewall,” in honor of the 1969 Stonewall Rebellion. Stonewall was a weekend-long demonstration and riot at the end of June against police raids and harassment at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQ rights movement.

What is lesser known about the Stonewall Rebellion and the growth of the LGBTQ rights movement is that it was led by transgender women of color, Sylvia Rivera and Marsha P. Johnson. While the LGBTQ rights movement has made a lot of progress over the past few decades, there is still a long way to go, particularly for members of the trans community who face significant discrimination and violence. For this reason, CFSBK’s Pride weekend workout will be a benefit for 2 nonprofit organizations serving the trans community: the Sylvia Rivera Law Project and Marsha P. Johnson Institute. Instead of the usual “male” and “female” Rx weights, these suggested loadings will be named after the late Sylvia and Marsha in honor of their contributions to the LGBTQ movement.

Today’s workout is free and we will be collecting suggested donations of $25 or an amount that is meaningful to you.

CFSBK STATEMENT OF INCLUSION AND ANTI-OPPRESSION

CrossFit South Brooklyn recognizes the dignity and worth of every person and is committed to creating an environment that is safe, accessible, inclusive, and respectful of all members and visitors. To create this important space for our community, we do not tolerate oppression on the basis of race, ethnicity, economic status, gender/gender identity, sexual orientation, immigration status, religion, ability, age or appearance.

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Morning Mindfulness: 8am

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Today’s Programming

STRENGTH

Front Squat
3×5 Across

Notes:
Perform 3 sets of 5 reps at the same weight. Today’s loading should feel submax with 2-3 reps left in reserve. Next week we’re doing a 5×5 at the same weight or slightly heavier.

METCON

4 Sets for reps of:
1:00 Row, Cals
1:00 Push-Ups
1:00 Wall Ball
1:00 Rest

Notes:
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises.

CrossFit Group Class Programming Template

CFSBK @ Home

CFSBK Alumni Koji and Jess stopped by from DC yesterday to get a workout in. Welcome back guys!!

Double Header CFSBK Weekend!

This Saturday is CFSBK’s annual Stonewall workout benefitting the Marsha P. Johnson Institute and the Sylvia Rivera Law Project. Sunday we will be welcoming back Wim Hof instructors in hosting another seminar with us. Register for that here. More information about both can be found on yesterday and last Tuesday’s blog posts, respectively. Be there or be square, people!

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We’ve Never Heard Britney Spears Like This – The Atlantic

Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am

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Today’s Programming

STRENGTH

A. E3MOM Pause BSW 60%x5x5

B. Bench Press 10-10-10

C. Hang Power Clean + FSQ 1-1-1

D. Front Squat 3×5 Across

E: AMRAP 12:00: 12 cal Bike / 12 KB / 12 Sit-Ups

Notes:
Choose an exercise/workout that corresponds to what you have not performed in the prior few days or what you’re least sore from. For the barbell movements, you may also consider adding a secondary lower skill bodyweight/DB exercise to create a superset.

Tomorrow we have Front Squats, push-ups and wall ball.

ASSISTANCE

3 Rounds:
8-12 Strict Chin-Ups
270m Run

then,

3 Rounds:
15-20 Hammer Curls
1:30 Plank

Notes:
Perform the first couplet then transition right into the second.

Eric working his quads with some cyclist squats

“Stonewall” This weekend!

CFSBK has celebrated LGBTQ Pride Month in a variety of ways over the years. In 2013 we wrote and started hosting a workout named “Stonewall” in honor of the 1969 Stonewall Rebellion. Stonewall was a weekend-long riot and protest at the end of June against police raids and harassment of LGBTQ people at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQ rights movement. We’ll be running “Stonewall” at the gym and in virtual classes Saturday, June 26th.

What is lesser known about the Stonewall Rebellion and the growth of the LGBTQ rights movement is that it was led by transgender women of color, such as Sylvia Rivera and Marsha P. Johnson. While the LGBTQ rights movement has made a lot of progress over the past few decades, there is still a long way to go, particularly for members of the trans community who face significant discrimination and violence. For this reason, CFSBK’s upcoming Pride workout will be a fundraiser to benefit 2 nonprofit organizations serving the trans community: the Sylvia Rivera Law Project and the Marsha P. Johnson Institute. CFSBK has been a proud supporter of these organizations over the past 4 years and supports them in the centering of Black trans lives and, in the spirit of Stonewall, the fight to end police violence. This will be a free class for our members and we ask that you all donate $25 or more to either or both of these organizations. We will have a kiosk set up in the gym as well ask links to donate on the website.

“Stonewall”

AMRAP 15 Minutes:
6 Squat Cleans 135 (Marsha) / 95 (Sylvia)
28 Double-Unders
6 Shoulder-to-Overheads 135 / 95
9 Burpees

Two suggested loading options will be named after the late Sylvia and Marsha in honor of their contributions to the LGBTQ movement.

At-Home “Stonewall”

AMRAP 15 Minutes:
6 Single-Arm Hang Cleans Right Arm
6 Single-Arm Hang Cleans Left Arm
28 Jumping Jacks
6 Single-Arm Press or Push Press Right Arm
6 Single-Arm Press or Push Press Left Arm
9 Burpees

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Pull the Pin Programming Teams Up with CrossFit Faru, Trains Anti-Poaching Team in the Serengeti – Morning Chalk Up

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am

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Today’s Programming

STRENGTH

High Hang Power Snatch x2
+
OHS

Notes:
Today is our first time snatching since 5/5/21. Go light today and focus on rock solid start and receiving positions.

METCON

AMRAP 16:00
16 Cal Bike
16 Kettlebell Swings
16 Sit-Ups

Notes:
Move at a sustainable aerobic pace for today’s workout. Use your Kettlebell as you anchor for the sit-ups.

CrossFit Group Class Programming Template

CFSBK @ Home

The return of the daily results board! Be proud of your efforts in the gym, any day you show up is a victory!!

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The Story of Nuno Costa

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Morning Mindfulness: 8am

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Today’s Programming

STRENGTH

Bench Press
10-10-10

Notes
Work up to a heavy but technically sound 10 rep set on the bench press.

METCON

EMOM 15:00
A: 6 T&G Deadlifts
B: 12 Burpees over the Bar
C: Rest

Notes
The deadlift weight may be progressive or across. Regardless, it should be heavy and executed with perfect technique. Try to perform the burpees quickly.;

CrossFit Group Class Programming Template

CFSBK @ Home

Coach Katie recently visted CrossFit Sanitas in Boulder Co. This is the home gym of new CrossFit CEO Eric Roza