Three rounds for max reps of:
Wall-ball 20/14/10 – 10’/9’/8′
Sumo deadlift high-pull 75/55/35lbs
Box Jump 20/16″
Push-press 75/55/35lbs
Row (Calories)

Notes
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

A message to CFSBK from the CEO of Hope For Haiti

CFSBK has raised over $17,000 for HFH!!!! We’ll be tabulating donations until 11:30am today. If you’re a fundraiser, please check the corrections sheet to make sure anyone who donated for you but didn’t select you for the drop down can be corrected by Go Fund Me. We can’t do this on our end so there is a bit of a delay on when they get to it. Unclaimed donations will be considered general donations.

Thank you to our Sponsors

We’d like to thank our sponsors for providing some very generous gifts for our fundraising leaders!

Left Bank
Cafe Grumpy
Shake Shack
Brooklyn Brewery
Superfine
Brooklyn Creative League
Territory Foods

Territory foods has also generously donated a $50 gift card to EVERYONE who signed up for Fight Gone Bad. There is a one week expiration to place your order though! We will email participants that prize directly.

Heats Schedule

Doors will open at 8:30am, 30 minutes prior to our first heat. After the final heat wraps up, we’ll have an awards ceremony and take a group picture at 12pm! Be there!!

Today’s Programming

STRENGTH

Choose one letter from the list below based on what you have not performed this week so far.

A: Bench Press85%x3x5
B: Back Squat 85%x3x3
C: Shoulder Press 85%x3x5
D: Deadlift 85%x3x3

E: 4 Sets:
1. 8-12e RFE Split Squats
2. 8-12 DB Bench Press
3. 8-12 Supine Ring Rows

Notes
Tomorrow we have… well you know.

METCON

“ANNIE”

50-40-30-20-10 Reps for time of:
Double Unders
Sit-Ups

Notes
If you have any Double Unders, do them!
Full Volume (150)
40-30-20-10-5 (105)
10-10-10-10-10 (50)
Alt 2: Normal Volume
Singles: Double Volume

ASSISTANCE

Hammer Curls
3×10-12 

CrossFit Group Class Programming Template (WK6/8)

CFSBK Charging into FGB weekend like

FGB15k

We’re inches away from $15,000 raised for Hope for Haiti with Fight Gone Bad tomorrow! Lets get that last push over the edge by end of day folks! We have a special message from the CEO of Hope for Haiti being posted tomorrow thanking us for our efforts. We also have a special surprise for everyone signed up for Fight Gone Bad from our friends at Territory!

Today’s Programming

STRENGTH

Deadlift
85%x3x3

Notes
Take at least 7-10 minutes to get to your work weight. Rest about 3+ minutes between work sets.

METCON

AMRAP 20:00
Run 400m
6 Power Cleans
12 Kipping Pull-Ups

Notes
The Power Cleans should be medium heavy steady singles (+/155/135/95/75/-)
KPU: 12 reps / 8 reps / 8 Strict or Banded / 12 Ring Rows

CrossFit Group Class Programming Template (WK6/8)

OG JB Appreciation Post! JB has been a CFSBKer for 11 years and dutifully worked the front desk for the last 3. You can catch JB at the gym at like 4am getting things ready, knowing everyone’s name and being super chipper and helpful. We <3 you JB

We’ve passed the $13K mark raised for Hope for Haiti. Fight Gone Bad is gonna be epic!

Melissa Arnold Memorial Workout Next Week

Next Wednesday, October 27th we will be running a commemorative workout to honor the life of Melissa Arnold, who tragically passed away in early September. The workout will take place on her birthday and was written by members of her family who do CrossFit. They and two of her former CrossFit affiliates will be participating. We will post more information about the life and legacy of Melissa next week.

This weekend her family is also holding a Celebration of Life for Melissa, which you can read about and offer condolences via the link.

As a related programming note, next week we will swap Wednesdays Shoulder Press for Thursdays Deadlifts since Melissa’s workout includes them. It was one of her favorite movements.

Today’s Programming

STRENGTH

Shoulder Press
85%x3x5

Notes
Rest 2-3 minutes between work sets.

METCON

7 Rounds for time of:
7 SA DB Push Press, L
7 Box Jumps
7 SA DB Push Press, R
7 Push-Ups*

Notes
If you’re not coming tomorrow and would prefer to do kipping, strict or banded pull-ups instead of push-ups, make the switch.

ASSISTANCE

A1: Seated Lateral Raises
3×10-20

A2: Single Arm Bottoms Up Kettlebell Carry @ ~90°
:30-:40e

Notes
Alternate between the two exercises for three total sets. For the Carries, walk back and forth inside the gym focusing on shoulder stability/time under tension while moving, not distance completed.

CrossFit Group Class Programming Template (WK6/8)

Kai and Jon hitting Sumo Deadlifts during Monday’s Fight Gone Bad Prep Metcon

Over $12,000 Raised for Hope for Haiti

Team SBK is doing an amazing job fundraising for Hope for Haiti, over doubling our $5,000 goal with over 12k raised with 4 days left to go! If you’re doing Fight Gone Bad and havent fundraised, take a minute today to email friends and family, or make a contribution yourself! Below are our top 10 fundraisers by total raised. We’ll also be ranking people by how many donations they solicited!

Charles Smith
$1,625

Patrick Sullivan
$1,605

Katherine Day
$1,330

David Osorio
$850

Richard Greenspan
$700

Lee Savage
$6301

Karl-Henry Cesar
$470

Cidney Falk
$430

Jen Kim
$345

Kelley Blosser
$250

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Today’s Programming

STRENGTH

Back Squat
85%x3x3

Notes
Take at least 7-10 minutes to get to your work weight. Rest about 3 minutes between work sets.

METCON

Every 5:00 for 4 sets:
20 Wall Ball Shots
12 Alternating Dumbbell Snatches
1:00 Air Bike for Calories

Notes
Each work interval should be completed in around 2:30-3:30. If your work takes longer than 3:30, reduce the volume. Your first round should be the slowest. Wall Balls should be unbroken, Snatches should be steady and heavy bike should be just no fun at all.

CrossFit Group Class Programming Template (WK6/8)

Farewell Rebecca Rose!

We’re bidding farewell to Rebecca Rose who is moving back to the UK. Here she is pictured above with Coach Lynsey during her last class on Saturday. Rebecca started in 2018 coming 1-2 times per week to short circuit classes, but when the world closed down she started taking zoom classes 5 days per week. With all her family in the UK and unable to travel as well as living alone, she leaned on the CrossFit community to keep her sane during quarantine then kept her momentum becoming a regular in group classes when we reopened. In that time she has made tremendous progress (increasing her BSQ weight by 3x when she started, getting comfortable with cleans and getting double unders to name a few) and has been an absolute pleasure to have in class for coaches and fellow members alike. We will miss you Rebecca!!

ANTIGRAVITY STRENGTH STARTS ON 10/25

A new cycle Coach Ro‘s acclaimed Anti-Gravity Strength class starts Monday 10/25/21 This class always (and we mean always) sells out quickly, so get on it!
Each AG Strength class will be an hour long, focusing on the strength and skills needed to improve Pull-Ups, Handstand Push-Ups, dips, muscle ups, pistols, kipping handstand push ups, kipping pull ups, kipping dips, etc. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight/gymnastic skills. This fundamental strength work will carry over into other CrossFit gymnastics movements. The class meets 3 times per week for 8 weeks according to the schedule below.

SCHEDULE

10/25/2021-12/17/2021
Monday from 12:30pm – 1:30pm
Wednesday from 12:30pm – 1:30pm
Friday from 12:30pm – 1:30pm

COST AND ELIGIBILITY

The cost is $300 per month ($600 total plus NY sales tax). This cycle is open to all CFSBK members.

WHAT HAPPENS IN A CLASS?

The first class will begin with an assessment of each individual’s upper body push, pull, lower body and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, goals, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!

Register Here!