Workout of the Day

“STONEWALL”

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

Notes:
The two suggested loading options are named after the late Sylvia Rivera and Marsha P. Johnson in honor of their contributions to the LGBTQ movement.

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CrossFit Group Class Programming Template (WK3/6)

Stonewall 2022!

Today we’re running a workout called “Stonewall,” which we created 5 years ago 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. The suggested loadings in the workout are named after the late Sylvia and Marsha in honor of their contributions to the LGBTQ movement.

Please use the links above to donate to either or both of these great causes. CFSBK will also donate $10 for every member who performs todays workout (with funds split between both orgs). There will also be a Short Circuit version of Stonewall today to include those folks!

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.

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Supreme Court Rules 5-4 To Baptize Constitution

Workout of the Day

STRENGTH

E2MOM 16:00
1 Clean Pull + 1 Hang Power Clean

Notes:
Start light and build as appropriate across the 8 sets.
Priority is on power, speed, coordination, and accuracy!

ASSISTANCE

3 sets:
A1: 6-8 each half kneeling single arm DB press with wall push
A2: 8-12 seated bent over reverse fly
rest 45-60 sec between movements

3 sets:
B1: 12 alternating tall kneel halo, with KB or plate
B2: 100′ ea side: single arm overhead carry, heavy
rest 45-60 sec between movements

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CrossFit Group Class Programming Template (WK3/6)

Davi and Anise, head coaches of the Queer Trans Strength NYC program hosted at CFSBK!

STONEWALL TOMORROW!

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. 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. This is our 5th year raising funds for these organizations!

“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.

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The Ingenious Design of the Aluminum Beverage Can

Workout of the Day

ACCESSORY

3 rounds for quality:
20 sec each side: half kneel pallof hold
10 each side: side plank raises
100′ each side: single arm farmer carry, heavy

STRENGTH

A1: Rear Foot Elevated Split Squat:
4 x 6-8 ea side @ 3111

Notes:
Options to progress from last week:
-Same weight with better quality/tempo hold
-Same weight, more reps (if you did 6’s, do 8’s!)
-Go heavier

A2: Chin ups:
4 x 4-8 reps @ 3111

Notes
Aim to progress yourself from last week, either in volume, difficulty, or weight.

OPTIONS!
A: (do not have chin ups) 4 x 6-8 with band assistance (ideally a bit more challenging than last week)
B. (close to chin ups!) 4 x 2-4 NEGATIVES @ 51A1 tempo today
C. (have a few reps at a time) 4 x ME bodyweight, then continue into banded reps to accumulate 8 total per set
D. Have em, do em!
E. Too easy to get to 8? Add weight.

METCON

AMRAP 6 MIN:
Buy In: 24/18 Cal Bike

Into…

4 alternating goblet box step ups
4 alternating bear plank KB drag throughs
8 alt goblet box step ups
8 alt bear plank KB drag throughs
12 alt goblet box step ups
12 alt bear plank KB drag throughs
etc.

Notes:
The AMRAP starts with a bike buy-in, then continues to the Kettlebell. Start with 4 reps each movement, 2 on each side. Add 4 reps each round and continue until 6 min clock expires

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CrossFit Group Class Programming Template (WK3/6)

Muckersapien with the double front rack reverse lunges

In Honor of Eva Mireles

Eva Mireles recently was honored by CrossFit with her namesake hero workout. She perished protecting her students in the recent Uvalde School shooting.

Workout of the Day

STRENGTH

A1) Romanian Deadlift
3 x 10-12 @ 3011
rest 45-60 sec

Notes:
Same load as prior 2 weeks.
Regular or hook grip. No switch!
Hold. The. Tempo.

A2) Alternating Dumbbell Bench Press
3 x 12-16 alt @ 2011 tempo
rest 45-60 sec

METCON

Partner-Style Open WOD 18.1

AMRAP 20:00
8 Toes-to-bars
10 Dumbbell Hang Clean & Jerks
14/12 Row Calories

Notes:
DB C&J: Complete 5 reps one side, then switch and and complete 5 reps second side. These are NOT alternating. Competition loads are 50/35
Partners alternate full rounds of work to achieve as many total rounds as possible as a team in 20 min.

WOD Intent:
When solo, this workout is a grind. With a partner, each round should be higher intensity: keep tight transitions and a TOUGH effort on the row.
No individual round should take more than 2 minutes, so scale accordingly.

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CrossFit Group Class Programming Template (WK3/6)

Cali on Wall Ball

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Architect Breaks Down 5 of the Most Common New York Apartments | Architectural Digest

Workout of the Day

ASSISTANCE

EMOM 9:00
A. 3 BTN snatch grip push press @ 3111 + 3 OHS @ 3111
B. 20 plate hops as fast as possible + 10 sec hanging knee tuck hold
C. 130m run

STRENGTH

Segment Snatch Deadlift + 1 Hip Snatch + 1 Hang Snatch

Notes
Segment = 1 second pause at each position: 1″ off floor, Just above knee, Hip Position
Accumulate 6-8 sets.
Hip Snatch: Focus on aggressive pull to active receiving position. Bar should not travel down the thigh at all!
Hang Snatch: Patience back to hip position with same speed under the bar.

METCON

4 Sets, Each Interval for Time:
200m Run

Notes:
Rest about 3x as long as the interval takes you.
Hold back just slightly on your first effort.

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CrossFit Group Class Programming Template (WK3/6)

Caitlin crushing yesterday’s Squat Clean Pull-Up Metcon

“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. 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. This is our 5th year raising funds for these organizations!

“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.