Workout of the Day

“Helena”

3 rounds for time:
400-meter run
12 bar muscle-ups
21 dumbbell snatches

Notes
This benchmack workout appeared during the 2023 CrossFit Games with the best in the world going sub 8′ (see below). Thursday’s this cycle have been about kipping movements and workouts including biking, running, jump rope or rowing (monostructual movements). We got after “Helen” in week 4, so time to meet her older sister “Helena” today.

Snatches
50/35/20

Bar Muscle-Ups
(volume) 12/8/6 BMU
(Hybrid) 1-3 BMU per round + remainder reps as kipping pull-ups.
12/8 kipping, Strict or Banded pull-ups
12 Ring Rows

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CrossFit Group Class Programming Template (WK8/8)

Last year’s Strong Sets comedy show

Here’s the lowdown on THIS FRIDAY’s Strong Sets Comedy Show:

• Doors open at 7:30 pm
• Show starts at 8 pm
• Tickets are $15 – grab them here! (All funds go to Comedians)

Oh, and it’s BYOB, so feel free to bring your favorite drinks. Get ready for a night of great comedy and even better company. We can’t wait to see you there!

Jeff Adler Goes Sub-8 Minutes in Helena at the 2023 CrossFit Games

Workout of the Day

ASSISTANCE

4 Progressive Sets:
16 Walking Lunges
16 DB Pull-Overs

Notes
Start easy on round one and build intensity each round. Dumbbells held at the hang for the lunges.

METCON

Every 4:00 x 5 Rounds
Bench Press Heavy 5
Row 250m

Notes
Through 5 sets work up to a top set of a heavy 5 on the Bench Press followed by a 250m sprint on the erg.

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CrossFit Group Class Programming Template (WK8/8)

Hardest workers in the room!

(holy) BLOOD May 15-25: Join MITU580 for their next production!

You loved the Utopian Hotline experience at this year’s art show so get ready for another exciting piece! From May 15-25, join our CFSBK friends Justin and Monica for their latest project, a unique fusion of film, music, and performance art at MITU580 located at 580 Sackett Street.

(holy) BLOOD takes pieces of Alejandro Jodorowsky’s 1989 B-horror classic “Santa Sangre” and transforms them into a live-scored silent film experience. It’s a journey into circus life, blood cults, and madness, with plenty of pyrotechnics and experimental electronic music, creating an intense and thrilling atmosphere. This is more than just a movie screening – it’s a full sensory experience that explores themes of obsession, forgiveness, and redemption.

Grab your tickets here and as a bonus, show them at the bar and enjoy $2 off your pre-show beers at Finback Brewery. Don’t miss this unforgettable blend of film, music, and performance art!

Workout of the Day

STRENGTH

Snatch
1-1-1-1-1

Notes
Work up to a heavy single on the Snatch. These can be power or full, whichever you feel more comfortable with!

METCON

Every 3:00 x 5 Rounds
3 Power Snatches
6 OHS
9 Strict Chin-Ups

Notes
Use about 60-70%+ for the complex today.

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CrossFit Group Class Programming Template (WK8/8)

Eileen uses Fit55 at CFSBK to stay fit for hiking. Here is her and her husband during a two day hike near Harper’s Ferry. Way to go Eileen!!

🤸‍♀️REGISTER FOR MAY UPSIDEDOWN CLASS SERIES starting 5/13🤸‍♀️

This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at CrossFit. Come advance your capabilities through this inversion work deep dive. Experienced hand balancers and new students are equally challenged and welcome. There is no age limit, or weight limit. Please bring an open mind, patience, and the ability to touch the floor! Pet photos are also encouraged.

The Upside Down Class Series meets once a week for four weeks and are offered at two levels:

May Beginners Series
Beginner level is either for repeat students looking to expand their basics or for new students to learn the appropriate foundations for the intermediate class.

Mondays 5/13-6/2 5:30-6:30pm
Sign up here!

May Intermediate Series
Intermediate level is for students who have worked on foundations with Coach SuzanneMichelle previously and would like to progress further.

Mondays 5/13-6/26:30-7:30pm
Sign up here!

Workout of the Day

ASSISTANCE

5 Rounds / 15:00 of:
:30 Wall or box piked Handstand Hold
:30 Hollow Hold
:30 Extension Hold
:30 Bottom of Squat Hold

Notes
Move in tandem with your partner on the assistance circuit trying minimize your rest/transition to :10 the entire time. Lots of effort on body tension and lines.

STRENGTH

Every 4:00 x 5 Progressive Sets
2 Back Squats
10-12 Strict DB Presses
30 Tuck-Ups/Leg Raise with hip lift (alternate each round)

Notes
This triplet should take about 2-2:30 to complete.

Back Squat
The two reps should be heavy, but you’re not going for a 2RM. 80%++ Depending on how you’re feeling today. If able add a little weight each round.

DB Press
Stay in the 10-12 range. If you fail before 10 reps, use a minor push press action to finish the set, then consider going down or trying to tough it out again.

Abs
Alternate exercises each round. On the 5th round perform 15/15 or your favorite exercise again for 30 reps.
Scale to 20 if needed, but it needs to be very hard at the end.

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CrossFit Group Class Programming Template (WK8/8)

Comedians performing this Friday include:

Ayanna Dookie @adookie
Courtney Fearrington @bigccomedy
Shalewa Sharpe @silkyjumbo
Petey DeAbreu @pdeezjokes
Tom Delgado @tomdnyc
Maria Heinegg @mariaheinegg

Get ready to laugh your abs off at our fourth annual comedy show on Friday, May 10th! We’ve assembled an incredible lineup and can’t wait to share this amazing night with our community and their friends. The show, “Strong Sets,” features some of NYC’s top stand-up comedians performing – yep, you guessed it – stand-up comedy! We’re proud to be the only comedy show in the world hosted at a gym, making us officially the strongest comedy show out there. No contest.

Your co-hosts for the evening are the hilarious Courtney Fearrington (Sirius XM) and Maria Heinegg (Bravo), and they’ll be joined by a fantastic roster of comedians guaranteed to leave you in stitches.

Here’s the lowdown:

• Doors open at 7:30 pm
• Show starts at 8 pm
• Tickets are $15 – grab them here! (All funds go to Comedians)

Oh, and it’s BYOB, so feel free to bring your favorite drinks. Get ready for a night of great comedy and even better company. We can’t wait to see you there!

Workout of the Day

⚡MYTHIC STRENGTH⚡
Strongman inspired workouts.

Sandbag:

Pick + Carry down + back x 2 (160 ft), Drop, then “Load” x 3 reps.

Rest 60 – 90 sec. 4 rounds.

Sandbag Max Distance Carry:Perform a max distance carry, aim for minimum 3 gym laps.

Notes:
Get a solid grip on the bag so ideally you don’t have to adjust hands much or at all. Keep your pace quick and focus on steady breathing. On the walk and load make sure your arms are around, not under, the bag (think bear hug, not biceps curl).

For the max distance, fully recover from previous 4 work rounds. This is mental endurance. Have a goal lap # in mind, tell your training partner if possible. You can stop and adjust grip mid walk, but don’t set the bag down. When you really want to be done, do one more lap.

Row + Press

DB Single Arm Row, 8 reps/side, progressively heavier all rounds. 1 count eccentric.
DB Z Press, 8 reps – Same weight all rounds, 2-3 reps in reserve, 2 count eccentric.

4 rounds, rest 90 sec between rounds

Notes:
Keep the press light, focus on staying as upright in the body and tense through your trunk as possible. 2 ct descent on the negative, 2-3 Reps in Reserve (RIR); ie, you could do 2-3 more if you absolutely had to.Row: Go heavier each round, control the negative slightly with a 1 ct descent. 1-2 RIR on last 2 sets (ie, first set of 8 should be a weight you could do for 12-14, 2nd set for 10-12, last two sets for 10 if you really pushed).

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CrossFit Group Class Programming Template (WK7/8)

Coach Cara doing today’s Mythic Strength training

WANT A FREE MEMBERSHIP + HOURLY RATE? JOIN OUR FRONT DESK!

CFSBK is looking for new talent to staff the Front Desk. Responsibilities include handling inquiries from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, On top of an hourly wage, FD staff will also receive a comped membership. We are looking for someone who can keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).
We will be interviewing ASAP and hiring a new staff member for immediate training. The shift we are looking to fill is below, so before applying, please make sure this fits with your schedule.

Friday: 5:45am-12pm

General availability for coverage.

Email charlie@crossfitsouthbroooklyn.com to apply.