CrossFit South Brooklyn

Established 2007

Tuesday 12.22.20

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

Today’s Programming

STRENGTH

Back Squat
3-3-3

Notes:
Work up to a heavy triple, these should be heavier than last weeks FSQ triples.

METCON

2 Rounds For Time:
25 Calorie Bike
50 Kettlebell Swings
25 Goblet Squats
50 Total KB Lawn Mower Rows

Notes
This is a longer workout, in the 15-20:00 range
Use the same Kettlebell for the swings, squats and rows (24/20/16/12/8)
LM Rows: Alternate arms every 5 reps. kettlebell can touch the floor at the bottom of each rep. If your KB is too heavy to perform sets of 5 use a lighter Dumbbell.
Bike: Scale the bike to 18 cals (75% volume) if needed.

CrossFit Group Class Programming Template

CFSBK @ Home

Conditioning

20:00 EZ Pace
10 Yoga Push Ups
10 Goblet Squats
20 DB/KB Swings
5 – 10ea Lawnmower Rows

Strength

5 Sets on Each Side of:
8 Single Arm Sumo Deadlift
6 Single Arm KB/DB Split Snatch
4 Single Arm KB//DB Thruster

Fit55 @ Home

Warm Up

3 Rounds:
2e Bodyweight Get Ups
10 Plank Alternating Toe Taps
10e Single Arm High Pulls

Strength

4-5 sets each of:
1) 10 Goblet Wall Sit Pulse Presses
2) 10 Prone Cobras with a :03 hold

*Rest about :30-1:00 between exercises

Conditioning

8 Minutes of Continuous Effort:
8 Thrusters
8 No Push Up Burpees
8 Thrusters
8 Sit Ups

Aim to work at a pretty good clip today with minimal transition time between exercises. This one should be hard.

Some of our Precision Nutrition Certified coaches are putting together a FREE Zoom panel to discuss all things Nutrition and Lifestyle! Mark your calendars for 11:15am on Sunday, January 10th. More info on specific topics and how to sign up to come – stay tuned!

 

Monday 12.21.20

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

Today’s Programming

Workout of the Day

METCON

AMRAP 10:00
1-2-3-4-5… Clean and Jerks
2-4-6-8-10… Kipping Pull-Ups

Notes
Alternate rep rounds per movement working up the ladder until the 10:00 mark.
C&J should be steady singles (155/135/95/75/53)
KPU: 2-4-6 Kipping / 2-4-6 Banded, Strict or self assisted / 1-2-3 Strict or banded

ASSISTANCE

3-4 Sets
15-20 Seated DB Press
15-20 Sit-Ups or Tuck-Ups

Notes
If you hit 20 reps and could have kept going increase weight. Make sure to get at least 15 reps in each set.
For the trunk work move with control and tension

CrossFit Group Class Programming Template

CFSBK @ Home

METCON

AMRAP 30:00
2-4-6-8-10… Single Arm DB/KB Clean and Jerks
2-4-6-8-10… Single Arm Bent Over DB/KB Row
2-4-6-8-10… Sit-Ups or Tuck-Ups

Notes
2 Reps on the Clean and Jerks and Bent Over Rows means 2 total, so 1 on each arm, and so on.

2020 Dogs of CFSBK calendar

The 2020 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. The wall calendar is available for $35 with the option of an additional donation. A limited number of calendars are on their way to the gym but they are sure to run out quickly. Never fear, you can place your order HERE. The deadline for orders is 12/23 so act now!

Here is a note from the Co-Founders of PupStarz Rescue.
At PupStarz, we have a track record of rescuing some of the hardest cases from high kill shelters regardless of age, breed, and temperament—in fact we have saved over 530 this year alone!! But with so many rescues, come many medical bills.

  • This year we have spent over $150,000 in medical care – and due to COVID we have had some of the most challenging medical cases since our inception.
  • Your donations can directly help say yes and fund the surgeries and medical care for deserving pups and kitties like Pongo featured here, who needed both eyes removed.
  • We are volunteer-run and rely 100% on individual donations so please consider making a tax-deductible donation on this very important day for us.

We humbly thank you for your continued support.

With great thanks,

Mel, Constance and Robyn
Co-Founders
PupStarz Rescue

Cuomo: Another New York Shutdown Is Avoidable Spectrum Local News

Sunday 12.20.20

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

Workout of the Day

STRENGTH

A1: Incline DB Bench Press
3×14-18

A2: Incline Supported Reverse Flys
3×14-18

Notes
Use the same bench/box set-up for each movement. On the flys, control the tempo and hold the bottom and top of each rep for a 1-2 count.

METCON

20:00 AMRAP
Row 20 cals
20 Push-Ups
20 Box Jumps

Notes
Move at a steady pace. Its okay if you need to break the push-ups up into 3-5+ sets, but if you can’t perform at least 10 unbroken push-ups, either perform a banded or incline variant


Sam Ayide is a respiratory therapist, surfer and photographer. We’re happy to announce that Sam will be doing some photography around the gym. We so look forward to seeing CFSBK through his lens!

Check out some of his work on IG

New Strength Cycles 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.

AM Session: Monday Jan 4th – Friday Feb 26th (6 slots)
AM cycle meets M/W/F at 11AM

PM Session: Monday Jan 4th – Friday Feb 26th (6 slots)
B Cycle meets M/W/F at 7:30PM

Your card will be charged immediately for $300. The second installment of $300 will be charged to the card on file automatically in 4 weeks. NY tax of 4.5% will added to all purchases.
Please note that anyone with a recurring group class membership will automatically have their group membership placed on hold for the duration of the cycle. If you’d like to keep it active or cancel it entirely than please email us

Saturday 12.19.20

Posted on

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am

Today’s Programming

Workout of the Day

STRENGTH

EMOM 12:00
1 Front Squat

Notes:
Try to make incremental weight jumps most or all sets. Work up to a heavier load than last week’s Pause Front Squats

METCON

3 Rounds for Time:
15 Cal Bike
15 Thrusters
15 Kipping Pull-Ups

Notes:
This should not feel good. Challenge yourself to do big sets and keep your foot on the gas.
Thrusters: Medium weight. 1-2 sets per round (95/75/65/45/35..)
KPU: 15 KPU / 10 KPU / 15 Jumping Pull-Ups / 15 Ring Rows or Self Assisted

CrossFit Group Class Programming Template

CFSBK @ Home

Conditioning

5 Rounds of :40/:20 Rest (35:00)
1. Goblet Curtsy Squats
2. Wall Sit w/Bicep Curls
3. Goblet Carry
4. Tall Plank
5. Mountain Climbers
6. Push Ups
7. Burpees


Kyra locking out last Monday’s Clean / Jerk complex.

Why should you read “Dune” by Frank Herbert? – Dan Kwartler

Friday 12.18.20

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

Workout of the Day

METCON

EMOM 10:00
20-35 Double Unders
5 Hang Power Cleans

Notes
Adjust the JR volume and weight on the bar such that you can be done in around :30-:45. Cleans should be unbroken and medium heavy

STRENGTH

A1: SA Bench Supported DB Row
4x 10-14e

A2: Seated Palloff Hold
4x :30e

A3: Seated DB Lateral Raises
4x 10-14

Notes
Work up to challenging loads toe the given rep ranges on all these movements. Try to move continuously through the circuit.

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
:15 Prone W Hold
12 Alt Squat Thoracic Rotations
12 Good Mornings

Strength

A1. Yoyo Squats
4 x 6 – 8 Reps

A2. CrossBody RDL
4 x 8 – 10 Reps Each

A3. Reverse Crunches
4 x 12 – 15 Reps

*A3 Scaling Option: Supine Leg Raises

Conditioning

AMRAP 15:00
5ea Single Arm Hang Power Cleans
10 Alt Reverse Lunges
15 KB/DB Swings

Fit55 @ Home

Warm Up

3 Rounds
5e Standing Single Leg Hip Circles
5e Standing Single Leg Reaches
10 Alternating Shoulder Taps

Strength

4-5 sets each of:
1) 5-8e Suitacse Deadlifts
2) 5-8 Push Ups

*Rest :30-1:00 between exercises

Interval Conditioning

3 Rounds
:40 Tall Kneel to Standing
:20 Rest
:40 Mountain Climbers
:20 Rest
:40 Sit Ups
:20 Rest

Aim to move at a moderate pace throughout.


Lee Savage (actual last name) being an actual savage

CHIPS Canned Food Drive

CFSBK is collecting canned foods to help stock our local food pantry and soup kitchen. CHIPS helps feed our neighborhood community by serving hot meals to as many as 350 people on a daily basis, handing out pantry items, and providing shelter for homeless young mothers and their infants. The most needed foods are canned fruit, canned vegetables, canned proteins (like fish and chicken), and peanut butter (plastic jars).

We will collect items in the large bin under the TV to the left as you enter the gym from now until Wednesday, December 23rd. Please bring in any and all non-expired items that you would like to donate!

If you would like to see other ways to help the staff at CHIPS, click HERE

Habit You MUST Acquire – Keystone Habit

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