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

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Today’s Programming

STRENGTH

A: Sumo Deadlift 5×3

B: Back Squat (Tuesdays options)

C: Bench Press 3×10-15

D: Shoulder Press 3×6-8

E: Chin-Ups 5×5

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’s lift is sumo deadlifts

METCON

For Time:
30 Clusters

Starting at zero and at every minute mark there on, perform 5 burpees

Notes:
Compare to 10.27.20
This workout should take 8-12 minutes
Clusters: Go medium heavy on this. After the burpees, you should be able to perform about 3-4 clusters in the remaining time. (155/135/115/95/75)
Burpess: 5 Burpees / 5 Squat thrusts / 3 Burpees

Coach Patrick at the MACC

Next weekend I will be traveling to Knoxville, TN to judge the 2021 Mid-Atlantic CrossFit Challenge! I began volunteering for this Sanctional in 2019, when the MACC became a qualifying event for the CrossFit Games. I had such a blast in 2019 because there were so many divisions and athletes competing that you rarely saw me off the competition floor. The event was previously hosted in Washington DC, so during my free time I got to explore and check out the cherry blossoms, the White House, and museums/monuments along the Mall. Such an amazing experience all around!

In 2020, I had the unique opportunity to support the online judging teams for the MACC, WCC, and CrossFit HQ to make sure the top athletes were the ones moving on to the next stage of the competition season; it’s an honor and a privilege to be selected for these teams.

The spots to the MACC Main Event have been earned through the athlete’s open/quarterfinal placement. The most exciting part is the top 5 in the Male, Female and Team divisions will earn their ticket to the 2021 NOBULL CrossFit Games in July!

I’ll be sure to update you all on my journey on my instagram page @thepatfrank
Also check out Coach Carissa competing in the Elite team division at this event here

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The First Guy to Ever Order Food Delivery

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

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Today’s Programming

STRENGTH

Bench Press
3×10-15

Notes:
Perform three sets of 10-15 unbroken reps on the bench press. Try to go heavier than week 1’s 3×15-20s

ASSISTANCE

25:00 for Quality:
30 Calorie Row
25 Hollow Rocks, Tuck-Ups or Sit-Ups
20 Theraband Reverse Flys
15 DB LTEs

Notes:
Move at an aerobic pace through the circuit.

CrossFit Group Class Programming Template

CFSBK @ Home

CrossFit Kids have returned!

The CFSBK Kids are making a comeback! After 60 weeks of Zoom classes, we are finally back in the gym. We’re starting with a CrossFit Youth group for kids aged 10-17. Our first workout back was a partner AMRAP:

60 Single Unders
10 Burpee Box Jumps
10 Synchronized Sit-Ups

It was so good to see the kids back in action under the same roof after so long apart. Also everyone is like 3′ taller now.

Interested in our Kids Programs? Contact Coach Lynsey at cfsbkkids@gmail.com

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Inside CrossFit South Brooklyn: The Kids

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

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Today’s Programming

STRENGTH

Back Squat

Level 2
4×5 @75%

Level 1
3×5 Across

Notes:
Next Tuesday is the day after Murph. For those that didn’t do the workout you’ll still have the option to do your squats. For those that did we’ll offer a substitute since you probably won’t have a productive squat session the day after 300 squats.
L2: Adding 5% to last week while keeping the same overall volume. Next week we’ll hit 70% again.
L1: This is the last week of 3x5s before we go to 3x3s. You should still feel like you’ve got 1-2 reps in reserve.

METCON

EMOM 12:00
A: :30 Air Bike
B: 6-12 Kipping Pull-Ups
C: 12 Goblet Walking lunges (Heavy)

Notes:
Kipping Pull-Ups. Modify to strict, banded or Ring Rows if needed.
Lunges should be heavy and unbroken for :30

CASHOUT

Seated DB Curls
10-10-Max

CrossFit Group Class Programming Template

CFSBK @ Home

It’s been so great to see so many familiar faces coming back to the gym since we were able to increase our capacity limits. Here is Lisa L back in action. She had been attending CFSBK’s online classes through the pandemic and recently came back to in house training. Welcome all!!!

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

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Today’s Programming

STRENGTH

Power Clean + Hang Power Clean + Push or Split Jerk

Notes:
Work up to a heavy but technically sound single on the complex.

METCON

4 Rounds for time of:
Run 270m
16 Kettlebell Swings
8 Strict HSPU

Notes:
KB: Heavy and Unbroken
HSPU: 8 Strict / 8 w 1-2 abmats / 8 Box Piked / 12 DB Z Presses

CrossFit Group Class Programming Template

CFSBK @ Home

Kyra and Revva during yesterday’s EMOM

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Big Candy Is Angry – The New York Times

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

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Today’s Programming

STRENGTH

A: Sumo Deadlift 3×6

B: Back Squat 3×5 (you can use %s from Saturday/Tuesday or just perform a 3×5)

C: Bench Press 3×6-8

D: Chin-Ups 5×5

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

There is overhead pressing and cleans tomorrow.

METCON

EMOM 15:00
A: 8-12 Ring Push-Ups
B: 12-16 Box Jumps
C: 16-20 Sit-Ups

Notes:
Choose a rep range that will consistently let you finish with at least :15 of rest per round.
Only perform the ring push-ups if you can do 15-20 unbroken strict push-ups perfectly. Otherwise perform strict, knee, incline or banded push-ups.

CrossFit Group Class Programming Template

Summer vibes with Katie and Carissa

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The Case for Sleeping in Separate Beds – Vox