CrossFit South Brooklyn

Established 2007

Friday 9.18.20

Posted on

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)

Today’s Programming

CrossFit

STRENGTH

Front Squat
3-3-3-3-3

Notes:
Work up to a heavy triple, no missed reps.

METCON

AMRAP 16:00
6 Rack Thrusters
12 Burpees
48 Double Unders

Notes:
RT: Thrusters taken out of rack. Sets should be challenging but unbroken 135/105/85/65…
BP: Extra credit for strict push-ups
DU: 48 / 32 / 48 Alt 2 step / 96 Singles

CFSBK @ Home

Warm – Up

6 Yoga Push Ups
12 Alt Sit Outs
12 Alt Heiden Jumps

Strength

5 Sets on each side of:
1 x Single Arm KB/DB Snatch
+ 2 SA Push Press
+ 3 Single Arm Waiter Squats
+ 4 Single Arm Bent Over Row
+ 5 Single Leg RDL

(No DB or KB?)
5 Sets on each side of:
5 x NP Burpee
+ 5 x Push Ups
+ 5 x Paused Jump Squat
+ 5 Single Leg RDL
+ :30 Arrested Superman

MetCon

AMRAP 12:00
3ea DB/KB Thrusters
6 Burpees
24 Low Box Runners

Fit55 @ Home

Warm-Up

3 Rounds:
8 Hip Bridges
8e Side Plank Powell Raises
4e Lunge Stretch w/Overhead Reach

Strength

4-5 sets each of:
1) 10 Alternating Ground to Shoulder
2) 8e Plank Single Arm Rows
3) :20 Reverse Bridge Plank
*Rest about :30-1:00 between exercises

MetCon

4 Rounds of :40 Work / :20 Rest
1) Mountain Climbers
2) Sit Ups
3) Single Arm Thrusters

Alternate arms on the Thrusters each round.
Rotating through the work stations, aim to work at a challenging pace on each station.

Announcing a new CFSBK Hero Workout

This Sunday CFSBK will be offering up a brand new home-brewed hero workout entitled “Education Front Line”. Our intention is to honor the contributions to society our teachers and administrators make every day in service of our children and the future of this country. Now more than ever, we also want to acknowledge the obstacles that every teacher faces going into this new and unprecedented school year. Last March, with essentially no prep time educators pivoted to distance learning with limited resources and experience to finish out the school year. This Fall, many are going back into school buildings risking their own safety and that of their loved ones to provide for their students and communities. In our discussions with teachers and administrators, anxiety is high, stress is prevalent and each district has offered varying levels of support, communication and thoroughness in their safety plans. With this workout we honor their personal sacrifices and acknowledge their profound importance to society.

On Sunday several of CFSBK’s teachers will be performing this workout at Thomas Greene Park. We decided to keep it outside so that we can accommodate more than 8 people and some teachers had chosen not to engage in any indoor group activities before the school year started. The workout will also be programmed as Sunday’s conditioning and in Saturday’s CFSBK @ Home workout.

“EDUCATION FRONT LINE”

AMRAP 20:00
1-2-3-4-5-6-7-8…
SA DB Hang Power Clean
SA DB FSQ
SA DB Push Press

Round 1: 1 Left arm Clean, 1 Left arm FSQ, 1 Left arm PP, 1 Right arm Clean, 1 Right arm FSQ, 1 Right arm PP
Round 2: 2 Left arm Cleans, 2 Left arm FSQs, 2 Left arm PPs, 2 Right arm Cleans, 2 Right arm FSQs, 2 Right arm PPs
Etc.

There is some symbolism built into the programming of this workout.

Ascending rep scheme: The workout starts at one rep per arm and moves up through the 20 minutes. Each round represents a new grade (3rd grade, 4th grade etc) and the idea is to see how far you can make it. Can you clear 12 rounds and make it into higher learning?

Single DB: The workout is intentionally austere with only one DB to work with. This represents how teachers across the country have to be creative and versatile with limited resources to get the job done. With one DB we’ll do three different movements (Hinge, Squat, Press) in order to create a well rounded workout.

Single Arm: This represents the uniqueness of each student and how teachers need to distribute their effort among varying levels of learners to get them through their education.
 
Operation Backpack

CFSBK is partnering with Operation Backpack which has the goal of providing brand new backpacks and grade-specific school supplies to children living in homeless and domestic violence shelters throughout the five boroughs of New York City.Please help us support Operation Backpack® 2020, a community service of VOA-Greater New York, by making a donation. Even a small donation will help! Our goal is $1,000!

Here is our donation page!

Thursday 9.17.20

Posted on

Virtual Class Zoom Room (Password: CFSBK)
Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm

Workout of the Day

METCON

20:00 Circuit of:
Row 15 Cals
20 Kettlebell Swings
:30e Copenhagen Plank

Notes:
Perform the three movements in quick succession then rest as needed between sets.
Row: Increasing intensity per round
KB: Unbroken and heavy
Plank: :30e/:20e/:30e Side plank

STRENGTH

14:00 / 3+ sets of:
12 Supine Grip Barbell Bent Over Row
15 Supine Leg Raises

Notes:
Perform the barbell rows then go directly into the leg raises


Super Karl killing it with the gym shirts

Don’t Sleep on Pilates Happy Hour!

Long story short: EVERY Pilates movement is an abs exercise.  So if youre looking to work your core, come check out CFSBK’s weekly Pilates mat class.  You may sweat a bit, but youre not going to be sore the next day, and that’s intentional.  When Joseph Pilates created his method over 100 years ago he called it “Controlology”, and while the method had been renamed for its creator, the idea of controlling the body to build strength, stability, and flexibility, is still key.  Pilates is fantastic for  general fitness, but if youre looking to PR your favorite barbell movement, or shave precious seconds off Fran, its also an amazing add-on to your current workout.  Again, stronger abdominal and back muscles, but Pilates will also deepen the connection between your mind and body, building an understanding of how the body was designed to work.  Come check it out!

Schedule

Thursdays at 6pm on Zoom (TONIGHT!)

Sign up via the Zen Planner app

About Frank

Frank has been a member of CFSBK since 2013, and he is quick to share that his favorite CrossFit movement is the Double-Under (right? total weirdo!) and his preferred lift would be the Power Clean. Frank has been doing Pilates since 2002 and initially got started as a way to focus on general fitness. Over time, Pilates became a key part of how he combats the impact of a career spent sitting at a desk, hunched over a computer keyboard. But in addition to Pilates being the antidote to modern life in NYC, Frank is a firm believer that Pilates helps athletes do movements they love to do. He has seen Pilates improve his running results (marathoner, no biggie…) and absolutely has seen it impact his efforts at CFSBK. Frank received his teaching certification from Core Pilates NYC.

Growing Up Strong: Lauren Fisher

Wednesday 9.16.20

Posted on

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6p

Today’s Programming:

CrossFit

STRENGTH

Bench Press
3×8-10

Notes:
Try to go a bit heavier than prior bench press exposures this cycle. That being said, you should have 2-3 reps in reserve on these. No spotting required!

METCON

AMRAP 15:00
5 Front Squats
10 Box Jumps
15 Push-Ups

Notes:
FSQ: Taken out of Rack. Should feel heavy but done unbroken for all sets. (+/135/115/95/75/44/-)
BJ: Step down. 24″/20″/16″
Push-Ups: 15 Push-Ups / 15 Combo Strict and knee / 15 Knee Push-Ups / 15 3/4 ROM knee push-up)

CFSBK @ Home

Warm – Up

2-3 Rounds:
12 Alt Scorpion Stretch
12 Alt Cossack Squats
12ea Single Leg Lateral Hops

Strength

A1. Pistols (or RFE Split Squat)
3 x 5 – 15 Reps Each
A2. Handstand Push Ups (or SA Press/PP)
3 x 5 – 15 Reps

METCON

AMRAP 15:00
12 Alt Single Arm Devils Press
6 Alt Single Arm Overhead Reverse Lunges (Right)
6 Alt Single Arm Overhead Reverse Lunges (Left)


Zelda looking to make sure you RSVP’d before coming.

This week!

This Saturday is CFSBK’s 13th Birthday! We’ll have some 13 themed programming on deck. It’s very appropriate that our 13th year is 2020.

On Sunday we release a new home brewed Hero Workout! Stay tuned!

Why Masks Work BETTER Than You’d Think

Tuesday 9.15.20

Posted on

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)

Today’s Programming

CrossFit

WORKOUT Of THE DAY

EMOM 12:00
A: 8 Touch and Go Deadlifts
B: :30 Max reps Alternating 2 Step

Notes:
6 sets of each movement. Weight on the bar should go up, technique permitting.
If you did yesterday’s programming and don’t want to jump rope again perform a :30 plank
DL: Perform these as one unbroken set with a light touch on the ground. Focus on a controlled and deliberate descent each rep.
JR: Count one leg as a rep. Alt 2 steps at speed can be just as hard, if not harder than double-unders.

20:00 Circuit of:
6 Strict or 12 Kipping Pull-Ups
12 DB DB Curls
1:00 max cals Air Bike

Notes:
Perform the three movements in quick succession then rest as needed before going again. Attempt to get 5+ Rounds Within the 20:00 window.
Pull-Ups:  You can perform kipping or strict pull-ups. Strict scaling options: 6 strict / 6 banded /8 Self Assisted
Curls: Chase the PUMP
Bike: Intensity should increase each round. Perform the first round at what feels like 80% intensity, this should be very unpleasant.

CFSBK @ Home

MetCon

20:00 EZ Pace
5 Single Arm Turkish Sit – Ups (Right)
3 Turkish Get Ups (Right)
5 Single Arm Turkish Sit – Ups (Left)
3 Turkish Get Ups (Left)
10 NP Burpees
10ea Single Arm KB/DB Swings
:30 Goblet Wall Sit w/Pulse

Strength

A1. Single Arm Suitcase Deadlift
3 x 5 – 15 Reps Each
A2. Single Arm Gorilla Row
3 x 5 – 15 Reps Each

Fit55 @ Home

Warm-Up

3 Rounds:
10 Alternating Stationary Lateral Lunges
10 Supine Leg Raises
10 Prone Cobras

Strength

4-5 sets each of:
1) 8e Goblet Reverse Lunges
2) 8e Overhead Presses
3) 16 Alternating Shoulder Taps

*Rest about :30-1:00 between exercises

Conditioning

12 Minutes of Continuous Effort:
6 No-Push Up Burpees
9e Single Arm Swings
12 Squats

Monday 9.14.20

Posted on

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm

Today’s Programming

CrossFit

STRENGTH

Back Squat
3×5

Notes:
Work up to 3 heavy sets of 5. Loading can be across or progressive.

METCON

2 Cycles of:

AMRAP 4:00
6 Strict HSPU or 8 Shoulder Presses
12 Goblet Squats

Rest 1:00

AMRAP 4:00
Row 10 Cals
30 Double Unders

Rest 1:00

Notes:
HSPU: 6 Strict / 4 Strict / 6 with 1-2 abmats / 8 Shoulder Press
Goblet: Heavy and unbroken
Row: Should be about :30 +/-
DU: 30 DU / 15 DU / 30 Alt 2 Step / 60 Single Unders

CFSBK @ Home

Warm – Up

2 – 3 Rounds:
6 Prone YTW
6ea Lunge w/Wood Chop
6 Squat Jumps

Strength

A1. 1 x Goblet Squat @2221+ 2 x ALT Reverse Lunges
3 x 5 – 15 Reps Each
A2. Push-Ups
3 x 5 – 15 Reps Each

*For A1: 1 Rep = 1 Squat and 2 Lunges

Metcon

2 Cycles of:

AMRAP 4:00
6 Kipping HSPU or 8 (4ea) DB/KB Push Presses
12 Air Squats

Rest 1:00

AMRAP 4:00
20 Mountain Climbers
5 Candlesticks or 10 Sit Ups

Rest 1:00


[2018] Pierre and Allie with some synchro goblet squats

New 7am CrossFit Sessions Available

Starting this Wednesday, we have added 3 new 7am CrossFit sessions in 608 on Monday’s, Wednesdays and Fridays. This will add 15 more weekly slots available to the popular hour. Are you having a hard time booking any other session times? Let us know in the comments.

×