Workout of the Day

AMRAP 6:00
6 Deadlifts @ 225/155/105#
12/9/6 Cal Bike

Rest 3 min

AMRAP 6:00
10 DB Bench Presses
15/12/9 Cal Row

Rest 3 min

AMRAP 6:00
10 Alt Renegade Rows
130m Run

Notes
Rows: No Push Up. 10 total, 5 each side.

Choose heavy DB weights for bench and rows that you can get through at least a couple of rounds unbroken.

The barbell weight should be about a 7/10 RPE for an unbroken set of 6 reps.

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CrossFit Group Class Programming Template (WK8/8)

Part 2 of our throwback trifold from 2010

2024 Pride Fundraising Totals

Hey ya’ll, below are the totals raised for this year’s benefactors. This year in total we raised $3,852 for some great causes through our two primary pride fundraisers.

“Stonewall”

CFSBK collected $1,860 from 75 donations and made two $930 donations to the Marsha P. Johnson Institute. The receipts for these donations can be found here & here.

Queer Trans Strength NYC “Strength & Pride” Powerlifting meet

The gym also offered to match total funds raised by this meet and donate to G.L.I.T.S. The total raised was $1,992.32 with CFSBK covering $1,584. The receipt for this donation can be found here.

Thank you to everyone who donated and participated in any way this year!

Workout of the Day

STRENGTH

Back Squat
Build to a heavy double in 18 min, then 2×2 @ 90%

Notes
Last week of squats this cycle, same rep scheme as week 4. Reference your training notes and go for it today! Use spotters for any lift that you’re not 110% sure you’ll stand up.

We’ll have an opportunity to test out a heavy single during the next cycle, so make some good notes about what you do today to help your future self!

ASSISTANCE

3-4 Rounds:
Supinated Grip Bicep Curl 21’s
Side Plank Raise x 15 ea
Single Arm Plate Pinch Grip Hold x 30 sec ea
Arch Hold x 30 sec

Notes
Move through this like a circuit, with minimal rest between movements.

Curls = 7 bottom half, 7 top half, 7 full. Trackback to 5/20/24 for the last time we did this!

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CrossFit Group Class Programming Template (WK8/8)

Lauren B on a Friday on Degraw Street

Pride Donations Update

We raised $1,860 through 75 unique donations! We’ve donated $930 to Marsha P. Johnson Institute however the Sylvia Rivera Law Project donation page has not been working the past two days so we’ll follow up this week with the receipts once we are able to donate. We also will be including our matching contribution to the Queer Trans Strength NYC donations to GLITS once we get the final total from them!

Workout of the Day

STRENGTH

Split Jerk
1-1-1-1-1

Notes
Adv: Work up to a heavy single on the split Jerk! Not necessarily a 1 RM test, but if you’re fired up and everything’s clicking, take advantage of it.
Int: Find a moderately heavy weight that you can perform several singles at, making each rep as technically proficient as possible.
Beg: You may opt to do sets of 2 reps instead of singles to get more practice. Keep the loads moderate enough that you can focus on speed, power, and accuracy, rather than being concerned if you’ll make the lift or not.

METCON

AMRAP 7:00
2-4-6-8-10-etc.
Strict Chin Ups
Russian KB Swings
*10 Sit Ups after each round

Notes
KB: Choose a weight that is moderately heavy for you, but the focus today is your chin ups.

Sit-ups: on your sit ups! Finish with the elbows past the knees.

Chin Ups: Choose a challenging variation you can’t do more than 5-7 reps unbroken on when fresh.
*RX+ Chest to Bar
A. 1-2-3-4-5-etc. (Half volume)
B. Full volume, banded
C. Full volume, foot assisted

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CrossFit Group Class Programming Template (WK8/8)

Part 1 of our old trifold from 2010. The copy is still spot on in terms of what we do!

Holiday Schedule

Thursday 7/4

CrossFit: 8am, 9am, 10am, 11am
Open Gym: 8am-12pm
Hybrid AF App Open Gym Access: 5am-8am, 12pm-5pm

Friday 7/5

CrossFit: 8am, 10am, 11am, 12pm
Short Circuit: 9am
Open Gym: 8am-4:30

What is Hybrid AF App Open Gym access?

Workout of the Day

Farmer’s Carry “Fatback”

Pick handles, deadlift x 2 reps. On second rep, carry 40 ft. Repick, deadlift 2 reps. On 2nd rep, carry back 40 ft.

Total 4 reps/set.
5-6 sets progressively heavier working up to a near max effort (meaning, as heavy as you can carry without the handles slipping out of your hands; that includes warm up sets).

Rest 2 – 4 min.

Notes:
Focus on ab bracing, and controlling the negative on your deadlifts. Today is a day we get to push our grip strength ceiling a little bit! Take ample rests, and dial in every set. Be strategic about your warm ups, take slightly more ambitious jumps.

Sandbag Over Bar Partner Interval

Max reps over bar in :45 sec.
5 rounds working every 3:00.

Load bag over bar for as many reps as you can, walking back and forth to either side of the rack.

Partners take turns working and resting. While A works, B watches the clock. A begins at start of clock, B begins at 1:00, :15 sec to transition between who’s working.

Notes
Powerful extension, keep bag close. This is a repeat workout, see if you can increase weight or reps or both for the intervals.

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CrossFit Group Class Programming Template (WK7/8)

Woof.

July Strength Cycles available!

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 6 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.

DAYS & TIMES

Morning Strength Cycle
This cycle meets at 7:30AM Monday, Wednesday and Friday.
Begin Date: July 8th
End Date: August 16th

Register here!

Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday.

Begin Date: July 8th
End Date: August 16th

Register here!

Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.

Begin Date: July 8th
End Date: August 16th

Register here!

Workout of the Day

Notes
Today’s workout is our annual pride workout “Stonewall”. This workout commemorates the Stonewall Rebellion, a week long demonstration and riot that started on 6/28/69 and is considered to be the start of the LGBTQ+ rights movement. Today’s event is free and we ask that everyone contributes $20 (or more!) to our annual benefactors the Sylvia Rivera Law Project and Marsha P. Johnson Institute. CFSBK will be collecting donations directly then dividing the total between the two orgs. We will make the donation and post the receipts on Monday.

DONATE TO OUR “STONEWALL” FUNDRAISER HERE!

Also, pride is a celebration!! So wear your brightest colors today!!!

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CrossFit Group Class Programming Template (WK7/8)

Mikey winning pride last year.