Back Squat

Performance
1-1-1-1-1

Fitness
3-3-3-3-3

Establish a new 1RM or 3RM. Use spotters on all heavy sets.

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EMOM x 15 (5 rounds each):
A) 30 Double-Unders
B) 15 Wall Balls
C) :30 Hollow Hold

The jump rope and Wall Balls should be completed unbroken (barring a trip-up) and well before the 30-second mark on the fast end. Scale accordingly.

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Happy Pride Week! Check out our recent Instagram post of Jayson S. and other CFSBKers rocking the CFSBK Pride shirt

Tomorrow: The Return of Sunday CrossFit Kids!

We’re so excited to announce that 10am CrossFit Preschool and 11am CrossFit Kids will be returning to our Sunday schedule starting tomorrow! We’ve missed your kids and can’t wait to see them running, crawling and climbing all over the gym again. Our new CrossFit Kids coach working with David and Xela will be CFSBK member and lifelong dancer Tori Pierce.

As always, we’re open to hearing back from you guys about other class times that would work, thoughts on the program, and anything else you might have on your mind. If you’d like to provide some feedback or requests, please fill out our CrossFit Kids feedback form!

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Yesterday’s Whiteboard: Rest Day
To Train an Athlete, Add 12 Minutes of Meditation to the Daily Mix NY Times
Sugar-Free Zone with Kathy and Michael Dalton CrossFit Journal

BEWARE THE LEDGE: Denizens of 597 Degraw tell tales of THE LEDGE, a sentient cinder block ledge at the back of the gym that sometimes awakens to swallow cell phones, keys, and other small personal belongings. Luckily, Gennaro (who is a contractor) rescued Rachel’s phone from THE LEDGE’s maw with the help of a sledgehammer. Will THE LEDGE awaken again? Probably! So be sure not to put anything on THE LEDGE, since we can only sustain so much structural damage to let you retrieve your stuff!

The Week at CFSBK in Review

1. Coach McDowell’s last class will be today at 12pm. We’ll have a going-away party for him tonight starting at 6pm at Pig Beach. Come over to Union Street to bid the Myers family a fond farewell!

2. We’re so excited to announce that 10am CrossFit Preschool and 11am CrossFit Kids will be returning to our Sunday schedule starting this Sunday, June 25th! We’ve missed your kids and can’t wait to see them running, crawling and climbing all over the gym again.

3. In our latest installment of Behind the Desk, we learned more about Chas C. and his beautiful handwriting that inspires jealousy among his fellow front deskers.

4. Coach Nick’s CRASH-Beasts took to the water at Row New York recently, and we bought you a full report on Wednesday. Hurray for CFSBK field trips!

5. We’re very lucky to have Karina S. filling in for KH at a few Pilates classes this summer! This week we filled you in on Karina’s Pilates experience.

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Yesterday’s Whiteboard: Clean and Jerk | KB Swings, Burpees, HSPUs
CrossFit KMC CommUNITY CrossFit
Physical Potential Starting Strength

Clean and Jerk

1-1-1-1-1

Establish a new 1RM Clean and Jerk.

Post loads to comments.

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5 Rounds Not for Time (or 20 Minutes):
20 Russian Kettlebell Swings
15 Burpees
10 Handstand Push-Ups

Swing a bell that’s on the heavy side of medium for you. Scale the Handstand Push-Ups to 1 or 2 AbMats, Box Piked, or to heavyish Dumbbell Presses as needed.

Post work to comments.

Coach McDowell demos Sandbag Cleans at the whiteboard. Don’t forget: McDowell’s going away-party is tomorrow night!| Photo by Robert C.

Farewell to Coach McDowell and Family!

As we reported last week, Coach McDowell and the rest of the Myers family—Ellie, Vesper, and Marcus—are headed to Virginia at the end of the month. We’ll miss them so much, but we’re excited to see this new chapter of their lives unfold. 

Coach McDowell’s last class will be tomorrow at 12pm. We’ll have a going-away party for him tomorrow night starting at 6pm at Pig Beach. Come over to Union Street to bid the Myers family a fond farewell!

This Weekend: The Return of Sunday CrossFit Kids!

We’re so excited to announce that 10am CrossFit Preschool and 11am CrossFit Kids will be returning to our Sunday schedule starting on June 25th! We’ve missed your kids and can’t wait to see them running, crawling and climbing all over the gym again. Our new CrossFit Kids coach working with David and Xela will be CFSBK member and lifelong dancer Tori Pierce.

Tori is a professional dancer and choreographer who has been teaching young dance students since 2008. She has taught ages 4 through 18 at studios in Wisconsin, Illinois, New York, New Jersey, and Connecticut at both competitive and recreational levels. Having started her dance training at her mother’s studio at the age of 3, it was both an easy transition from student to teacher and an exciting way to share her passion with younger dancers. In addition to teaching, Tori has judged regional and national youth dance competitions. Most recently, she has also choreographed for high school performance teams in the midwest. Tori was introduced to CrossFit by her family in 2014, joined CFSBK in 2015, and loves the challenging, supportive training environment.

As always, we’re open to hearing back from you guys about other class times that would work, thoughts on the program, and anything else you might have on your mind. If you’d like to provide some feedback or requests, please fill out our CrossFit Kids feedback form!

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Yesterday’s Whiteboard: Front Squat | Box Jumps, C2B Pull-Ups, Jog
Where Luck Comes From The Outline
The Myth of Muscle Toning Fitness Republic

Front Squat

Performance
1-1-1-1-1

Fitness
3-3-3-3-3

Establish a new 1RM or 3RM.

Post loads to comments.
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EMOM x 15 (5 rounds each):
A) 7 Box Jumps 24/20″
B) 5 Strict Chest-to-Bar Pull-Ups/Chin-Ups
C) 130m Jog

These should be completed well before the 30-second mark on the fast end. Use bands as needed for the Pull-Ups but make these strict Chest-to-Bar today.

Post work to comments.

CRASH-Beasts on the Water at Row New York

On Saturday some members of CFSBK’s indoor rowing team (aka “CRASH-Beasts”) got a taste of the real thing and rowed on the water at Row New York’s new site in Canarsie. The crew, which was helmed by Jess Goldman, consisted of (from bow to stern) Liz Mefford, Steven Rivas, Amy Muckerman, Robyn O’Brien, Joe Mefford, Charlie Nagle, Henry Poydar, and Jess Fox. The group learned about the sheer terror that comes with carrying a heavy rowing shell overhead to the dock on an extremely narrow ramp surrounding by pylons; the difference between port and starboard (when facing backward); and how to set a boat. And it started pouring halfway through the row. So that part was fun, too.

Coach Nick, who arranged the excursion, thought everyone did well and says it was all worth it just to see Jess Fox’s face light up when she took her first stroke. Nick would like to organize another couple trips with the same crew to get them to the point of rowing all eight; now if only we can find a group of strong folks to carry the shell down for them…

Row New York also posted more fun photos on their Facebook page.

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Yesterday’s Whiteboard: Rest Day
To the Loudest Guy in the Gym The Players’ Tribune
Your Brain Treats a Blink Like a Tiny Nap NY Mag