Workout of the Day

STRENGTH

Back Squat
3×6-10 Across

Notes
Perform 3-5 progressive warm-up sets followed by three sets of 6-10 reps at the same weight. Add weight from last week’s effort. Leave 1-3 reps in reserve.

METCON

4 Rounds of:

In 2:00 work up the ladder
10-20-30-40-50-40… Double Unders
5-10-15-20-25-20… Wall Ball Shots

Rest 2:00

Notes
In 2:00 work as far as you can up the ladder before resting for 2:00. On your 2nd interval pick up where you left off and keep moving up the ladder. If you clear the 50/25 round start working back down.

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CrossFit Group Class Programming Template (WK5/7)

Cathy and Brian grinding through some tandem Thrusters

Thanksgiving Schedule

Check out our upcoming holiday schedule for Thanksgiving.

Wednesday November 27th- Thanksgiving Eve
CrossFit Group Class: 6am, 7am, 8am
Short Circuit: 9am
CrossFit Group Class: 10am, 11am, 12pm

Normal Open Gym Hours: 6am-1pm

Thursday November 28th- Thanksgiving Day
CrossFit Group Class: 8am, 9am, 10am, 11am

Open Gym- HybridAF Access: 6am-8am
Normal Open Gym Hours: 8am-12pm

Friday November 29th
CrossFit Group Class: 8am
Short Circuit: 9am
CrossFit Group Class: 10am, 11am, 12pm

Open Gym- HybridAF Access: 6am-8am
Normal Open Gym Hours: 8am-12pm

Double Unders tips from CrossFit Games athlete Cole Sager

Workout of the Day

STRENGTH

Shoulder Press
3×6-10 Across

Notes
Perform 3-4 progressive warm-up sets followed by three sets of 6-10 reps at the same weight. Add weight from last week’s effort. Leave 0-2 reps in reserve.

METCON

Every 3:00 x 5 Intervals
4 Wall Walks
16 Dumbbell Deadlifts
Sit-Ups or Tuck-Ups to 1:30 mark

Notes
Deadlifts
+/50s/35s/25s/-

Wall Walks
4/3 Full ROM
4/3 Partial ROM

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CrossFit Group Class Programming Template (WK5/7)

Lucas and Emily with the old push pull

CFSBK Donation Drive!

Check out the info below for our seasonal donation drive. This year we’re teaming up with Vocal NYC to help those in need.

Workout of the Day

STRENGTH

Pull-Ups
3×8-10 Reps

Notes
With these higher reps, you’re much more likely to have to use cluster sets or select a different variaton than you’ve been using. For example you might have been adding weight to your pull-yos but go bodyweight today and try and hit 3×10. Or you do a combo of strict and box pike self assisted.

Weighted Pull-Ups
Bodyweight Pull-Ups
Box Pike Self Assisted
Strict Negatives
Feet on floor/box Self Assisted
(no bands this cycle!)

METCON

In 20:00 perform 3-5 sets of for load:
50′ Hand over hand rope pull
50′ Sled Push back
50′ Hand over hand rope pull
50′ Sled Push back

Optional: Add 8-20 Dips after each time you complete the work above.

Notes
Pull a sled with a 50′ Rope, Push the sled back then repeat, then rest. Try to increase the load each set.

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CrossFit Group Class Programming Template (WK5/7)

Welcome November Foundations grads Jan, Sonia, Lauren and Chris! This is our first foundations cycle since MARCH! We’ve got one more in December then may take another break from onboarding new folks.

Saturday 12.7.24 “What is CrossFit?” member event

When: Saturday Dec 7, 1:30-3:30pm
Where: 597 Degraw St
How much: Free!

Join your fellow athletes and coaches for an afternoon of education and Q&A. Whether you’ve been a member for over a decade or just a few months, our guess is at some point, you’ve likely fielded some version of the question… “What is that CrossFit thing you do, anyway?”

During our time together, we’ll dive into some details that we don’t frequently have time to discuss in group classes. Come learn about the CrossFit methodology and the ways we define (and develop) fitness. You’ll walk away with a better understanding of the foundations of our approach. Our hope is that it will empower you to keep making effective choices in the direction of your health and fitness!

We’ll Discuss:

• Understanding CrossFit & the virtue of fitness
• The four models of fitness
• Nutrition 
• Q&A

We’ll leave some time for questions, some come with those burning inquiries about programming, coaching, nutrition, scaling, how the gym works – any and all of it.

We’ll have some light snacks and beverages available to share. See you there!

Workout of the Day

FLOATER STRENGTH

A: Pull-Ups: 3×6-8 Across (Or Ring Muscle-Ups)

B: Shoulder Press 3×8-12 Across

C: Back Squat: 3×8-12 Across

D: Barbell Complex: 6 Deadlifts + 4 Hang Power Cleans + 2 Shoulder to Overheads or FSQ

Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have pull-ups, Sled work and optional dips.

ASSISTANCE

3 Progressive Sets of:
1-2:00 Jump Rope Practice
16 total Goblet Step-Ups
16-25 Push-Ups

Notes
Jump Rope: Take up to two minutes to refine your efficiency on singles, doubles or crossover.
Push-Ups: Challenge your stamina here, scale up to deficit or ring push-ups if able.

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CrossFit Group Class Programming Template (WK4/7)

February 2021, back at the gym but still with mask and distancing mandates. Our vision was to make 5 little “garage gyms” with roughly 10×15′ stations for everyone. This was when classes were capped at 10 people. Seeing how the gym has rearranged itself over the years and for special circumstances always amazes us.

THE FINAL EXAM – Brent Fikowski’s Farewell

Workout of the Day

2 Rounds For Time:
50/40 Calorie Row
400m Run
30 Burpees
20 Kipping Pull-Ups
10 Thrusters

Notes
Beefy one today. At least there are only two rounds?

Bike Sub for Running
1000-1200 meters
2/3-3/4 Mile

Pull-Ups
20/15/10 Kipping Pull-Ups
15/10 Strict Pull-Ups
20 Jumping Pull-Ups
(no bands)

Thrusters
Heavy, 1-3 sets max
+/135/115/95/75/-

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CrossFit Group Class Programming Template (WK4/7)

Rhubarb sitting pretty for the Calendar

Reminder that we are rescheduling “Calm the F Down” with Miram Barlow today. Stay tuned for a new date and time!

The 2025 Dogs of CFSBK Calendar is available now!

Order your CFSBK x PupStarz Rescue Doggie Calendar here or buy them at the front desk!

Calendars are $35- and 100% profit will go directly to PupStarz Rescue.
Additional donations are greatly appreciated and can be added in multiples of $10.

PupStarz Rescue is a non-profit animal welfare group committed to the rescue and rehabilitation of dogs and cats in public shelters at high risk of euthanasia, as well as those in danger of abuse. We are committed to rescuing as many animals as possible, saving over 3,800 dogs and cats since 2015.

PupStarz Rescue is a foster-based rescue, relying on fosters to open their homes and lives to our Animals. All animals in our care receive proper medical care, including alteration, vaccinations, and microchipping.We are committed to the welfare of our “Starz” beyond the adoption process. We maintain open communication with our adopters to ensure a smooth transition, and offer additional support such as positive training techniques. Order your CFSBK x PupStarz Rescue Doggie Calendar here.