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

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Today’s Programming

STRENGTH

Option A: Back Squat 2-2-2

Option B: Push Press 1-1-1

Option C: Bench Press 5-5-5

Option D: Chin-Ups 1-1-1 5×2

Notes:
For today’s strength segment, choose an exercise that corresponds to what you have not performed in the prior few days or what you’re least sore from. You can also add a second, non barbell movement as a superset. For example, you might perform Bench Press, but add in some DB Rows or you might do Deadlifts and Chin-Ups. Tomorrow we’ve got

METCON

For Time:
750m Row
20 Toes to Bars
40 KB Snatches

500m Row
15 Toes to Bars
30 Kettlebell Snatches

250m Row
10 Toes to Bars
20 Kettlebell Snatches

Notes:
Row: Rough time frames you’re looking for would be 3:00/2:00/1:00
T2B: scale volume if needed to: 15-10-5, otherwise scale movement to haning leg lifts or supine leg raises at full volume
KB: Reps listed are total.This works out to 45 snatches per arm. Use a medium light weight that will allow you to perform the workout in sets of 5-10 reps sets per arm while moving at a steady pace.

CrossFit Group Class Programming Template

Stephen, Dennis, Steph, Tim and Michelle getting in those pre-Murph runs

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Hardstyle kettlebell snatch by Pavel Tsatsouline

3 Tips for Stringing Together Toes to Bar

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

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Today’s Programming

STRENGTH

Floor Press
5×5-8

Notes:
Compare to week 2
Perform 2 Warm-Up then 5 progressive sets of the floor press. Try to maintain a 2-2-2-2 Tempo

ASSISTANCE

A1: Incline DB Bench Press
4×12-16

A2: Pistols (Alternating)
4×12-18 total

A3: 1/2 Kneeling Banded Rotations
4×8-12 each

Notes:
Inc BP: The last two sets should feel like you’ve only got 1-2 reps in reserve.
Pistols: Banded Pistols / Touch down Squat

CrossFit Group Class Programming Template

CFSBK @ Home

CFSBK IS HIRING!

Are you interested in working at one of NYC’s largest and most well known CrossFit gyms? If so, we are looking for friendly, energetic and professional coaches to join our team. We have part time coaching positions available for people who are passionate about leading group classes, working with individuals and bringing their light and energy to our organization. We offer competitive wages, opportunity for growth and a fun and inclusive work environment that has stood the test of time being in business over 13 years. If you’re interested, read the requirements below and shoot us an application video!

Requirements
– Active CrossFit Level 1
– Minimum 1 year experience coaching groups & individuals
– Availability to start by 5/16/21
– The applicant must be able to pick up at least 3+ of the following days listed below:

Available CrossFit Group Classes
M: 6/7/8a or 4:30/5:30/6:30p
T: 4:30/5:30/6:30/7:30p
W: 4:30/5:30/6:30/7:30p
Th: 4:30/5:30/6:30/7:30p
F: 4:30/5:30/6:30p
Su: 8/9/10a

How to Apply
Send us a 3-5 minute video introducing yourself with the following information.

– Summary of your professional background
– What you love most about coaching and what you think you could bring to our team
– Why you’d like to work at CFSBK
– What is important to you in a work environment

Introduction videos should be hosted on a platform like youtube or vimeo and emailed to david@crossfitsouthbrooklyn.com
Feel free to include a formal resume and anything else you’d like to share at that point. Selected applicants will then be asked to set up an in person interview.

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The Song That Sold America to a Generation of Asian Immigrants – The Atlantic

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

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Today’s Programming

STRENGTH

Clean and Split Jerk
1-1-1-1-1

Notes:
Work up to a heavy but techincally sound clean and jerk. If you feel comfortable with the movement, try to use a split jerk variation. Cleans may be full or power.

METCON

AMRAP 8:00
6 Deadlifts
12 Strict DB Presses
30 Double Unders

Notes:
DL: As heavy as you can do with perfect form for every rep while keeping the rounds of 6 unbroken (+/275/225/185/155/135/-)
DBP: Aim for a difficulty on this movement as if we programmed push-ups for the same volume. Use a medium/light weight that will allow you to each round in 1-2 sets. Maintain good midline control, arm symmetry and a controlled tempo. In a pinch if you need to use a little push press on the last rep or 2 as you fatigue that’s okay but try to keep it strict as you can.
JR: Double Unders should take :25-:45 per round. Sub 30 Alt 2 or :40 max singles.

CrossFit Group Class Programming Template

CFSBK @ Home

Dennis charging hard during yesterday’s Metcon

Starting Strength with Coach Jeremy

The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Monday May 10th – Friday July 2nd
This cycle meets at 11AM Monday and Wednesday and Friday

Register Here

Monday May 10th – Friday July 3rd (7 slots)
This cycle meets at 7:30PM Monday and Wednesday and Friday

Register Here

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Shantay, You Pay: Inside the Heavy Financial Burden of Going On ‘Drag Race’ – Vice

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

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Today’s Programming

STRENGTH

E2MOM 16:00
1 Back Squat

Notes
Every 2:00 for 16:00 (8 sets) perform a heavy single back squat. Work up to a challenging and technically sound submax weight today.

METCON

AMRAP 20:00
5 Kipping Pull-Ups
10 Sit-Ups
15 Air Squats

At the 0, 5, 10 and 15 minute marks run 400m.

Notes
In this workout you’ll alternate between runs and the AMRAP. The runs should take you around 2:00 to complete. If you need to decease the run length modify to 270m run or a 2:00 effort on the bike/rower. Do your best to keep your split times on the runs as consistent as possible, but expect them to slow down as the workout progresses. Pick up where you left off on the triplet when you get back from the runs.
Kipping Pull-Ups: 3-5 strict, 5 banded, 5 Ring Rows or Jumping Pull-Ups.

CrossFit Group Class Programming Template

CFSBK @ Home

Amanda with some beautiful high bar squats.

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Female CrossFit Athletes Expose the Dark Underbelly of Instagram: “It’s Just What You Have to Deal With Now” – Morning Chalk Up

CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am

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Today’s Programming

SKILL

Handstand Kick-Ups

METCON

EMOM 20:00
A: 10 Shoulder Presses or Max Reps Strict HSPU
B: 10 total weighted Step-Ups
C: 1:00 Max Double Unders
D: Rest

Notes
HSPU: No kipping, and only scale with 1-2 abmats.
Shoulder Press: Try to choose a weight that you can start with unbroken sets on for at least the first two rounds. Try not to have to break it up into more than two sets to complete the work.
Step-ups: are loaded with two Dumbbells held at the hang
JR: Sub alt 2, singles or a row/bike for double unders.

CrossFit Group Class Programming Template

Looong Time CFSBKer Kevin R working some step-ups during a metcon last week. Kevin and David have been working together since 2006, before CFSBK existed!

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We often program or refer to reps in reserve on strength work. Something we find is that people often underestimate how many reps they actually have left.
What does 0 reps in reserve really look like?