Workout of the Day

“Mythic Strength”

Sandbag Over Shoulder Partner Work Interval

10:00 Min, 5 Rounds total
:45 Sec Bag Over Shoulder Max Reps
1:00 Min Rest

Partners take turns working and resting.
While A works, B watches the clock.

Notes
This is a repeat workout, aim to improve on reps or increase bag weight from Week 3.

Sandbag Max Distance Carry

5 carries, ascending load + distances, working up to Max distance at a moderate to heavy load.

R1: 1 lap
R2: 2 laps
R3: 3 laps
R4: 4 laps
R5: Max laps (minimum 5)

Notes
Rounds 1 & 2 are ramp up sets, by set 3 you should be at or close to your weight you will do for the max.Rest 2-3 minutes b/t rounds.

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CrossFit Group Class Programming Template (WK8/8)

Ally is moving 🙁

Ally L is moving to California and wanted to send this note along to staff and the CFSBK community. You’ll be missed, Ally!

Being a part of CFSBK for the last three years has forever changed my approach to fitness and what I know my body is capable of. It was my first CrossFit experience and I’m totally hooked. As I travel around the country in the coming year, I’ll be trying out a lot of different gyms and hope to find one as special as CFSBK. For me, this gym has not only been a place to stay fit, but has given me routine, community and a mental release at the end of each work day. I’ll miss my 5:30 crew and am so thankful to have sweated with you people! Thanks for always encouraging me to push the weight 😉 See you all soon I’m sure xoxo

Workout of the Day

STRENGTH

Thruster
1-1-1

Notes:
Build to a heavy single thruster from the rack in 15 minutes.

PARTNER METCON

AMRAP 16 MIN
3 Wall Walks
12 DB Thrusters (40/25/17.5#)
16 Alt DB Front Rack Reverse Lunge (8ea)

Notes

Partners alternate movements, “you go, I go,” style.

A does 3 wall walks. B does 3 wall walks.
A does 12 thrusters. B does 12 thrusters.
A does 16 lunges. B does 16 lunges.
That’s 1 full round. Rinse and repeat!

The Db’s are not intended to be very heavy. Use a moderate load and aim to keep the thrusters unbroken through the duration of workout.

Yes… there’s a lot of “interference” in this workout! Do your best to relax and recover as much as possible while your partner is working.

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CrossFit Group Class Programming Template (WK8/8)

Ben’s Box Mechanics DETAILING all our Ergs recently. Our rides have been pimped!

The Thruster

Workout of the Day

ASSISTANCE

15 min For Quality
5-10 Kipping Pull-ps
20 alt/10 ea Bear Plank KB Drag Throughs
*Floater Monostructural Movement
30 sec Hollow Hold

Notes
This is for quality, not rounds. Use this as an opportunity to dial in your kipping technique, rather than being worried about the clock.

Int and Adv: work on virtuous global hollow and arch positions with legs straight, heels together, and an active shoulder throughout.
Beginner: 3-5 strict pull ups (negatives, banded, or foot assisted are all OK) + 3-5 kip swings

*Floater options:
a. 1:00 Bike
b. 1:00 Row
c. 130m Jog

FLOATER STRENGTH

A. Split Jerk, 1-1-1-1-1

B. Back Squat, 2-2-2

C. Deadlift, 4×6 @ RPE 7/10

D. Snatch, 1-1-1-1-1

E. Thruster, 1-1-1

Notes

Tomorrow we have thrusters, wall walks, and lunges! Modify your efforts today as needed.

Continue to use your training log to make progress on your lifts!

Split Jerk, Snatch, and Thruster: Opportunity to work up to a heavy single. If you’re feeling dialed in, go for a new 1 Rep Max. If not, just get some heavy weight on the bar and work your technique!

Back Squat: Heavy double. Track back to week 4.

Deadlift: Use your notes from two weeks ago, where we did 4×6 at a moderate load. This could be just a touch heavier than what you did that day.

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CrossFit Group Class Programming Template (WK8/8)

Madison working through “Stonewall” in style!

CrossFit Games Athlete looking for a sublet

Hi all! Former CFSBK member here (diapers and dumbbells 2017-2018 crew, where ya at?) My brother, 2023 Games athlete Jack Farlow is doing an internship later this summer in NYC and hoping to find accommodation from July 22-Aug 29. If anybody has an extra room or knows of a sublet, please let him know at jackfarlow@gmail.com. Thank you!!!

Today’s Schedule

CrossFit: 8am, 10am, 11am, 12pm
Short Circuit: 9am
Open Gym: 8am-4:30
Hybrid AF App Open Gym Access: 5am-8am

Workout of the Day

STRENGTH

Snatch
1-1-1-1-1

Notes

Adv: Work up to a heavy single on the split Jerk! Not necessarily a 1 RM test, but if you’re fired up and everything’s clicking, take advantage of it.
Int: Find a moderately heavy weight that you can perform several singles at, making each rep as technically proficient as possible.
Beg: You may opt to do sets of 2 reps instead of singles to get more practice. Keep the loads moderate enough that you can focus on speed, power, and accuracy, rather than being concerned if you’ll make the lift or not.

It’s heavy single day! Visualize, Commit, Execute!
1. Visualize: Take a moment or two before each lift to visualize your success. Be specific. See yourself make the lift. Feel what it’s like to have a successful rep.
2. Commit: When you walk up to the bar, commit yourself to the lift completely. If you’re doubting yourself before you even start, it’s worth spending a moment to change your mind, otherwise you’re just getting in your own way. #BELIEVE
3. Execute: Do the thing! Don’t overthink it.

PARTNER METCON

AMRAP 12:00
30 Double Unders
9 Hang Power Snatches @ 95/65/45#
9 Overhead Squats

Notes
Partners alternate full rounds of work. The snatches do not need to be unbroken, but it should be a light enough weight that you can execute with crisp technique in 2 sets. The overhead squat should be unbroken. Determine your loading based on your weaker movement!

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CrossFit Group Class Programming Template (WK8/8)

HOLIDAY SCHEDULE

Thursday 7/4

CrossFit: 8am, 9am, 10am, 11am
Open Gym: 8am-12pm
Hybrid AF App Open Gym Access: 5am-8am

Friday 7/5

CrossFit: 8am, 10am, 11am, 12pm
Short Circuit: 9am
Open Gym: 8am-4:30
Hybrid AF App Open Gym Access: 5am-8am

WHAT IS HYBRID AF APP OPEN GYM ACCESS?

Workout of the Day

AMRAP 6:00
6 Deadlifts @ 225/155/105#
12/9/6 Cal Bike

Rest 3 min

AMRAP 6:00
10 DB Bench Presses
15/12/9 Cal Row

Rest 3 min

AMRAP 6:00
10 Alt Renegade Rows
130m Run

Notes
Rows: No Push Up. 10 total, 5 each side.

Choose heavy DB weights for bench and rows that you can get through at least a couple of rounds unbroken.

The barbell weight should be about a 7/10 RPE for an unbroken set of 6 reps.

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CrossFit Group Class Programming Template (WK8/8)

Part 2 of our throwback trifold from 2010

2024 Pride Fundraising Totals

Hey ya’ll, below are the totals raised for this year’s benefactors. This year in total we raised $3,852 for some great causes through our two primary pride fundraisers.

“Stonewall”

CFSBK collected $1,860 from 75 donations and made two $930 donations to the Marsha P. Johnson Institute. The receipts for these donations can be found here & here.

Queer Trans Strength NYC “Strength & Pride” Powerlifting meet

The gym also offered to match total funds raised by this meet and donate to G.L.I.T.S. The total raised was $1,992.32 with CFSBK covering $1,584. The receipt for this donation can be found here.

Thank you to everyone who donated and participated in any way this year!