Workout of the Day

METCON

3 rounds for time:
24 Back Squats
18 Push Presses

Notes
With one barbell coming off the floor, perform the following couplet. The goal of this workout would be to finish in the 10-15:00 range. The weight you choose should feel medium for the Squats and heavier for the Push Presses. Some loading options would be: 135/115/95/75/55..

ASSISTANCE

3 Sets for quality and load:
A1) 100’e SA OH Carry
A2) Floater Exercise
A3) 8 Pause Goblet Squats

Floater options
10-15 Push-Ups
5-10 Chin-Ups
15 Supine Leg Raises

Notes
Work through the assistance work at a comfortable pace building in load as you move through the three rounds.

---

CrossFit Group Class Programming Template (WK2/6)

Gilles and Derrick completely in sync on a Friday

Register for FIGHT GONE BAD 2022!

Save the date and sign up! This year’s Fight Gone Bad event is scheduled for Saturday 10/29 and you have until 10/2 to sign up! To register, just go to 10/29 on your Zen Planner membership app and register for FGB. We’ll follow up with teams and more information afterwards. You can also click here!

What is FGB?
Fight Gone Bad is our annual community fundraising event where we put teams of 5 CFSBKers together to perform the “Fight Gone Bad” workout. Each year we raise funds for a great cause leading up to the event. Teams come up with a name and perform the workout together (in costume!) on the 29th. It’s a blast!

THIS YEAR’S BENEFACTOR: BCHS

This year’s benefactor will be Brooklyn Community Housing & Services. BCHS is committed to ending homelessness in Brooklyn. They provide housing and services for more than 1,000 formerly homeless and at-risk children, women and men each year. They help them learn how to live productively and independently, with dignity, and with hope. Below is a great video showing the impact on 3 people who used their services and housing to get back on their feet.

Longtime CFSBKer Richard Greenspan is a board member of BCHS and we’re excited to collaborate on this year’s benefactor with him.

Workout of the Day

ASSISTANCE

20:00 for Quality of:
1:00 Handstand Hold
:30 chin-over-bar hold
:30 Bar Hang
1:00 Plank hold
1:00 Matador Tuck Hold

Notes
Move through each segment with good body control and tension.

STRENGTH

A1: Ring Row or Body Row
10-10-AMRAP

A2: Push-Ups or Deficit Push-Ups
15-15-AMRAP

A3: Weighted Sit-Ups
15-15-15

Notes
Work up through three progressively challenging sets of each exercise. For the AMRAPs, terminate your set with 0-1 reps in reserve or if your technique begins break down.

---

CrossFit Group Class Programming Template (WK2/6)

Today is calisthenics day and Ben and Caleb are up in arms about it!

RAD RSVP Clarification

Hey ya’ll so the RAD shoe event on 10/8 is in zen planner as an “event” not a “class” which is why you were not able to find it on your zen planner membership app. (whoops!) Instead, use this link to register yourself for the class time you want to participate in. We’ll run a special workout and have some fun stuff going on with the RAD crew, a taco truck and a special guest! Short Circuit folks are encouraged to sign up too, the workout will be accessible to you as well.

Workout of the Day

SKILL: Rowing

PARTNER METCON

3 rounds for time:
1000/800m Row

After each round perform 2 double-unders for each stroke taken.

Notes
Partner A starts the Row while partner B waits. Once Partner A has finished their row they can move onto their double unders while partner B starts rowing. In this workout two partners can be working at the same time, however only on different exercises. The workout is complete when partner B completes their third set of double unders.
JR: 2x DUs per stroke / 1x Double Unders per stroke / 3x Single Unders per stroke

---

CrossFit Group Class Programming Template (WK2/6)

Chewy is watching you. He sees it every time you short a rep. Silently judging you.

R.A.D. COMING TO CFSBK ON 10/8

Save the date, our shoe collaboration with R.A.D. is releasing soon and we’re going to have a special event to celebrate. On the Saturday of the 8th there will be a special group class workout and an additional floater workout in 608.

YOU CAN REGISTER FOR IT RIGHT NOW ON ZP.
Just go to 10/8 on the calendar and choose your class time!

The RAD team will be here with shoes, a taco truck, the gym decked out and a special guest!

Workout of the Day

STRENGTH

Clean and Push Jerk
3-3-3

Notes
Work up to a heavy triple on the clean and jerk. The cleans can be power or squat. Keep to a push jerk or push press today. These are not touch and go reps today, reset at the bottom of each rep.

ASSISTANCE

A1: Seated DB Press
10-10-AMRAP

A2: RFE Split Squat
10e-10e-10e

Notes
Work up through three progressively challenging sets of each exercise. For the AMRAPs, terminate your set with 0-1 reps in reserve or if your technique begins break down.

---

CrossFit Group Class Programming Template (WK2/6)

Fight Gone Bad 2022

Save the date and sign up! This year’s Fight Gone Bad event is scheduled for Saturday 10/29 and you have until 10/2 to sign up! To register, just go to 10/29 on your Zen Planner membership app and register for FGB. We’ll follow up with teams and more information afterwards. You can also click here!

What is FGB?
Fight Gone Bad is our annual community fundraising event where we put teams of 5 CFSBKers together to perform the “Fight Gone Bad” workout. Each year we raise funds for a great cause leading up to the event. Teams come up with a name and perform the workout together (in costume!) on the 29th. It’s a blast!

This Year’s Benefactor: BCHS

This year’s benefactor will be Brooklyn Community Housing & Services. BCHS is committed to ending homelessness in Brooklyn. They provide housing and services for more than 1,000 formerly homeless and at-risk children, women and men each year. They help them learn how to live productively and independently, with dignity, and with hope. Below is a great video showing the impact on 3 people who used their services and housing to get back on their feet.

Longtime CFSBKer Richard Greenspan is a board member of BCHS and we’re excited to collaborate on this year’s benefactor with him.

Workout of the Day

STRENGTH

Every 2:00 for 8 sets:
3 Pause Back Squats

Notes
Keep the weight medium light on these and focus on positions and depth. If you have a 1RM you might be somewhere around 60% today.

METCON

7 rounds for time:
10 burpees-to-target
20 sit-ups

Notes
There is a 14 minute cap on this workout. Push hard on the burpees and try to keep moving on the sit-ups.

---

CrossFit Group Class Programming Template (WK2/6)

Welcome recent Foundations grads Yana, Jacqueline, and Liz!

Stellas Custom CFSBK Crossword Puzzle

In honor or the gym’s anniversary Stella made a crossword puzzle with several CFSBK related clues. You can grab a paper copy near the front desk or use the PFD linked below. Good luck and thanks to Stella for this!

See the PDF version here