Front Squat

Performance
3 x 6

Add weight to last week. Use a full range of motion and control.

Fitness
3 x 5 Linear Progression

Add 5-10 lbs to last week.

Post loads to comments.
Exposure 8 of 8

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Every minute on the minute for 18 Minutes:
1) 16/12 Calorie Row
2) 40 Double-Unders
3) 10 Pull-Ups

Scale the Double-Unders to 20 attempts or 100 Singles and the Pull-Ups to banded or reduced volume as needed to allow for the reps to be completed with at least 10 seconds of transition time between stations.

Post times and Rx to comments.

Some happy CFSBKers post-“Murph” | Photo by Thomas H.

The Chicken CSA is Back! So Are Eggs!

For $85/month, you’ll receive 10 pounds of flash-frozen fresh chicken parts, a whole bird, and chicken sausages.  If you’ve never had Herondale’s chicken, you are in for a real treat. Deliveries are on the first Wednesday of every month, and the chicken shares are only available from June to November. So sign up now to ensure you get the June 1st delivery.

Questions? Email Michele at mignyc [at] gmail [dot] com.

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Yesterday’s Whiteboard: Rest Day
Stop Working Out So Much on Your “Rest Days” Lifehacker
A New Origin Story for Dogs The Atlantic

Jill C. and Rytas S. racing toward some hamburgers and beers at the finish line of “Murph” | Photo by Thomas H.

This Week at CFSBK in Review

1. Thomas H. took lots of awesome pictures from Monday’s Memorial Day “Murph” event. Check them out here!

2. We’re still looking for suggestions for Movie Night on June 24th! Let us know what you’d like to see in the comments section of the event page.

3. Beloved Coaches Melissa and Katie just became DOCTORS of Physical Therapy. This is a big deal! They want to celebrate by working out (of course) and then having a BBQ with all of you (of course). Come to their DPT Graduation Celebration WOD and BBQ on Saturday, June 18th at 2pm. We’ll do a fun relay-style team WOD and then fire up the ole grill. Please bring your own beer and a tasty dish to share.

4. Sign-ups for our seasonal fish CSA with Big City Fish Share are open until June 11th. Act fast to secure your summer supply of delicious fish!

5. Spots are still open in the 2016 Subway Series competition! Register here! 

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Yesterday’s Whiteboard: Clean and Jerk | Run, Shoulder-to-Overhead, Burpees
Post-Workout Nutrition: What, When, and How Much? CrossFit NYC
15 “Fran” Variations to Try Fitness HQ

Clean and Jerk

1-1-1-1-1

Take 5 attempts to establish a new 1RM. You’re allowed 3 misses total, so plan your attempts accordingly. End today’s session on a good lift. Press-outs are misses. If you’re newer to the lifts you can go heavy on the Fitness complex from this cycle (Clean Deadlift + Hang Clean + Jerk or Push Press).

Post loads to comments.
Exposure 8 of 8

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For Time:
400m Run
then..
21-15-9
Shoulder-to-Overhead 95/65
Burpees
then…
400m Run 

The Shoulder-to-Overhead can be completed any way you wish. Push Jerks are probably the most efficient way. These should be on the light side and done unbroken on the fast end.

Coach David cools off after “Murph” | Photo by Thomas H.

• We’re still looking for suggestions for Movie Night on June 24th. Let us know what you’d like to see in the comments section of the event page.

REGISTER NOW FOR THE 2016 SUBWAY SERIES!

Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the sixth annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year!

Event Schedule
Sunday, August 7th: CrossFit Virtuosity
Sunday, August 14th: CrossFit Gantry
Sunday, August 21st: CFSBK
Sunday, August 28th: CrossFit Queens

Scoring
Scoring will work “Open-style”: top 3 male and top 3 female athletes from each affiliate will score based on their place finish in each event. Athletes may score in any event regardless of attendance at other events. 

The ultimate series winner will be the affiliate with the least points after all 4 events have been completed. In the event of a tie, a 5th tie-breaking event will be held. 

As last year, an Rx division and Scaled division trophy will be awarded. 

Registration
All athletes MUST register for each individual event in advance via the Subway Series website in order to participate. Each event will be capped at 100 total participants, so we strongly advise you to register ASAP. These events sell out quickly. 

REGISTER HERE!

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Yesterday’s Whiteboard: Squat / Deadlift | Kettlebell Swings, Sit-Ups
A Punch in the Heart BuzzFeed
Smashed Cameras Eric J. Hessler

Back Squat / Deadlift

Performance
3×6

Add weight to last week. Use a full range of motion and control.

Fitness
3×5 Linear Progression

Add 5-10 lbs to last week.

Deadlift
1×4

Warm up and perform one heavy (and perfect) set of 4 reps, heavier than last week. Touch-and-go is permitted.

Post loads to comments.
Exposure 8 of 8
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AMRAP 10 Minutes:
20 Kettlebell Swings 24/16kg
20 AbMat Sit-Ups

The swings are Rx’d as overhead today. Scale load or range of motion as appropriate. Use the kettlebell as an anchor for your feet. If you’re feeling beet up from ” Murph,” then go easy on this and simply move for 10 minutes.

Post rounds and reps to comments.

Members of the 6am crew doing “Murph” together at 8am (of course) | Photo by Thomas H.

Sign Up for Our Seasonal Fish CSA!

Last summer, we brought in a new fish CSA partner and were blown away by the quality and freshness of their fish! Lucky for you, registration is now open for the 2016 season, which runs weekly from June 11 til late fall. We need 6 more people to sign up to make the program go!

Big City Fish Share, now in its fifth season, delivers sustainably caught, never-frozen, super-fresh seafood from Montauk to New York City. You can sign up for a weekly share of either 1 pound or 2 pounds of filleted fish, littleneck clams, or oysters.  Sign up by June 7th, and lock in $16 per pound for the whole season. After June 7th, the price will go back to $17 per pound.

The delivery window will be Saturday mornings, 10am to 12pm, starting June 11. This is a weekly, not monthly, share.

Customers can sign up for 4 deliveries at a time, and can easily place their orders on hold through the website if they go out of town. Any funds left in your account at the end of the season will be returned to you by check. Expect a good variety of fish, including big-eye tuna, squid, founder, fluke, swordfish, black sea bass, bluefish, porgy, and monkfish.

Any other questions? E-mail bigcityfishshare [at] gmail.com. For general CSA questions, e-mail Michele at mignyc [at] gmail.com.

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Yesterday’s Whiteboard: Rest Day
3 Practical Tips for Busy Weightlifters BarBend
20 Ways to Make Your June Jubilant Gothamist

Yesterday’s 8:00am “Murph” heat takes off with Coaches Jess and McDowell leading the way. Thanks to all of you who came out yesterday and made it a special day. And thanks to our coaches, volunteers, and staff for keeping everything running smoothy!

• If you’d still like to donate to K9s for Warriors, you can do that here (write “CFSBK” in the “Salutation” box so we can check in on the amount we donated). We apologize for any whackiness with the original donation announcement. For some reason, our fundraising page was never activated. Anyway, thanks to all who have donated to this great cause so far!
• Movie Night returns on June 24th after Open Gym. We’ll be showing the family favorite Taxi Driver (1976) on our big screen, followed by a Q&A with director Martin Scorcese and lead actors Robert De Niro and Jodie Foster. Just kidding! We we have no idea what we’re showing. Please go to the event page and give us suggestions that aren’t Taxi Driver.
• Schedule Change: Tonight’s 7:30pm Anti-Gravity class is cancelled.

Graduation WOD and BBQ for Coaches MeLo and KHarpz!