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

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Today’s Programming

STRENGTH

Back Squat

Level 2
3×5 @80%

Level 1
2-2-2-2-2

Notes:
L2: This is our last % training for this cycle. On Saturday we’re going to forgo the last speed squats and attempt a heavy single to close out the cycle.
L1: Work up to a heavy but submax double. On Saturday we’ll go for a heavy single!

Athletes will also have an opportunity on Sunday to perform their heavy single if they can’t come in on Saturday.

METCON

EMOM 15:00
A: 4-6 Strict Chin-Ups
B: 12 Cyclist Goblet Squats
C: 16 Hollow Rocks

CrossFit Group Class Programming Template

CFSBK @ Home

Queer Trans Strength NYC @ CFSBK

From QTS Coaches Anise and Davi:
Today was our first day back in the gym together since early 2020 before the pandemic hit. We are so excited and grateful to be sharing space with Crossfit South Brooklyn and to welcome new folks. @queertransstrengthnyc is a community of queer and/or trans identified lifters of all levels. We strive to create a joyful, safe environment to learn and train strength-building movements and empower ourselves to find confidence, sports, and gym spaces.

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He’s Heckled Shaquille O’Neal and Kobe Bryant. Now He’s the First Fan in the NBA Hall of Fame. – Vice

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Teens/Preteens: 4:30pm

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Today’s Programming

STRENGTH

Power Clean
1-1-1-1-1

Notes:
Work up to a heavy single power clean for the day. Prioritize positions over load but get after it today!

PARTNER METCON

3 Round each of:
10 Unbroken Bench Presses
Row 500m

Notes:
Partner A perform will perform a heavy 10 on the bench press spotted by Partner B. After their set of 10 they should proceed to the 500m row. When they’re done, they can return to spot partner A.
CrossFit Group Class Programming Template

CFSBK @ Home

Coaches Whit and Katie dramatically working out in 608

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Less Than 1% Of Independent Venues Have Gotten “Save Our Stages” Pandemic Relief Funds – Gothamist

CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am

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Today’s Programming

STRENGTH

A: Back Squat (Saturdays programming)

B: 12 Deadlifts + 24 Sit-Ups (EMOM 15:00)

C: Rack Push Press, Push Jerk or Split Jerk, 5×1

D: Hang Power Clean 1-1-1-1-1

E: Chin-Ups 1-1-1-1-1

Notes
For today’s strength segment, choose an exercise that corresponds to what you have not performed in the prior few days or what you’re least sore from. You can also add a second, non barbell movement as a superset. For example, you might perform Bench Press, but add in some DB Rows or you might do Deadlifts and Chin-Ups

Tomorrow we have cleans and Bench Press

METCON

4 Intervals of:
15 Box Jumps
15 Kettlebell Swings
15 Cals Air Bike
Rest 3:00

Notes
Kettlebell swings should be unboken and challenging. Scale the bike to 10 calories if it doesnt feel balanced with the other two movements.

CrossFit Group Class Programming Template

Kelley flexin’ on us with some strict pull-ups

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Oly Analysis: Slow-Motion Snatch With Chad Vaughn CrossFit

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

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Today’s Programming

STRENGTH

Level 2
5×5 @55%

Level 1
3×3 Across

Notes
If you’re performing murph this Monday, consider reducing your work set volume to 3 sets for Level 3 and 1-2 sets for level 1.
L2: These are speed squats intended to be performed at a 3-1-X-2 tempo. Rest 60-90 seconds between sets. Next week will be 5×5 @ 60%
L1: This is our last 3×3 for L1. Next week we’ll perform some heavy singles.

PARTNER METCON

2 Rounds For Time
Row 2000m
60 Wall Ball Shots
30 Kipping Pull-Ups

Notes
In teams of 2, complete the workout in order with only one partner working at a time. Partners may divide the work however they perfer.

CrossFit Group Class Programming Template

CFSBK @ Home

Coach Nick (barefoot as always) Sarah, Ryan, Matt and Cloyde hitting an Overhead Squat and Running workout back in 2009. When we were still based out of the Brooklyn Lyceum we would occasionally take the barbells across 4th avenue and perform workouts on the then desolate side street.

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Tips for Self Discipline Renaissance Periodization

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

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Today’s Programming

STRENGTH

EMOM 15:00
A: 12 Unbroken Deadlifts
B: 24 Sit-Ups
C: Rest

Notes:
The deadlift weight can stay the same or go up through the workout but the intention is stready hard work, not to blow up.

ASSISTANCE

3+ Rounds of:
1:00 Plank or weighted Plank
8 KB Snatches
4 KB Windmills

Notes:
Perform the plank, then 8/4 on one side then switch arms and perform 8/4 on the other.

CrossFit Group Class Programming Template

CFSBK @ Home

The Wim Hof Method @ CFSBK

On Sunday, June 27th from 4-8pm We’ll be hosting Michael Christoforo for a Wim Hof Method Seminar at CFSBK

Put yourself in the expert hands of certified Wim Hof Method Instructor Michael Christoforo to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure, and Commitment. Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.

The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop.

Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.

If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.

Who is this workshop for?
This workshop is suitable for everyone, but does require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.

What to Bring

• Warm comfy clothes
• Yoga mat (CFSBK has plenty you can borrow!)
• Bathing suit and towel (if ice bath bound)
• Open minds and hearts

Register Here!