Workout of the Day

FLOATER STRENGTH

Back Squat
12-12-12

Hang Power Snatch
1-1-1-1-1-1-1

Bench Press or Press
15-15-15-15

Power or Squat Clean
3-3-3-3-3

Notes
Choose a lift to finish out your training week. Tomorrow we have back squats and bench press

METCON

For Time:
10 Cal Row (or Air Bike)
50 Double Unders
15 Cal Row
50 Double Unders
20 Cal Row
50 Double Unders
25 Cal Row
50 Double Unders
30 Cal Row
50 Double Unders
35 Cal Row
50 Double Unders

Notes
There is a hard 15:00 cap on this workout. Can you smoke it!?

Calorie Options:
A: 10/15/20/25/30/35 cals (135 cals)
B: 8/12/16/20/24/28 cals (108 cals)

CrossFit Group Class Programming Template (WK2/8)

Welcome recent Foundations grads, Nick Drex and Gabe!

The Pursuit of Excellence with Greg Glassman CrossFit Journal

Workout of the Day

Every 3:00 x 10 Rounds
3 Squat Cleans
4-6 Strict Chin-Ups
8-12 Push-Ups

Notes
Each round should be completed in around 1:15-2:00, adjust volume on the calisthenics and weight on the bar to achieve this.

Squat Cleans should be heavy, steady singles completed in :30 or less. 185/155/135/95/…
Each bodyweight movement should be completed in 1-3 sets. Individualize volume for your capacity, even if that means scaling up.

Chin-Up Options
+ 4-6 Strict CTB
4-6 Strict
6-8 Kipping
6-8 Banded, self assisted or ring rows

CrossFit Group Class Programming Template (WK2/8)

4x CrossFit Games Athlete Dani Speegle getting after some Front Squats at CFSBK

Today is the last day to sign up for Fight Gone Bad!

We are 6 weeks away from Fight Gone Bad on 10/14 benefitting BCHS Brooklyn Community Housing and Services and today is the LAST DAY to get on a team!! Register for free with the link below or at the front desk today!

Why should you do Fight Gone Bad? It’s this simple:

1. Hang with your gym besties!
2. Meet some new cool CFSBKers!
3. Have an excuse to dress up and be silly!
4. Get to do a terrible workout and support a great cause!
5. Potentially win some very cool prizes!

How does it work?

We will group registrants into teams of 5-6 people. Each team will pick a team name and plan on how to workout in style with their best costumes. You’ll be assigned a heat time as well as a judging time the day of. You and your teammates will throw down together at the same time of another team. Each team captain will also set up a fundraising page (we will make a main fundraising page that everyone can just join) and their team will raise funds. Prizes will be available for top fundraisers, best costumes and more!

SIGN UP TODAY OR BE LAME FOREVER!

Workout of the Day

ASSISTANCE

4 Rounds hard effort of:
2x Alternating 50′ Single Arm Farmer’s Carry
3x (:10 work / :20-:30 rest) L-Sit Hold
Bike 1:00 or Jog 270m

Notes
The L-Sit should be a HARD effort for :10, such that you feel like you need the :20-:30 rest before your next set. if you feel like you could have kept going much longer scale up to a more challenging progression.
For the farmer’s carry, keep an upright posture and move at a slow and steady pace each 50′ lap.

FLOATER STRENGTH

1+1/4 Back Squat
5-5-5
*superset with kipping or strict pull-ups

Hang Power Snatch
1-1-1-1-1
*superset with DB pull overs

Bench Press
15-15-15
*superset with 20/15 cal bike

Squat or Power Clean
3-3-3-3-3
*superset with DB press or HSPUs

Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week. Tomorrow we have heavy squat cleans, chin-ups and push-ups.

CrossFit Group Class Programming Template (WK2/8)

It do be like that sometimes.

Kapuna

Workout of the Day

ASSISTANCE

3 Rounds for Quality:
1:00 JR Alt 2 Step or Crossovers
8-12 Hinge Ring Rows
:30e Bottom of Lunge Hold
20 total Box Pike shoulder Taps (or :30 hold)

METCON

Every 3:00 for 6 Total rounds perform:
10/6 Strict Handstand Push-Ups
12 DB Weighted Lunges
36 Double Unders

Notes
Each round should take you around 1:30.
For the lunges, If even 50/35s are easy for you, go heavier dammit. These should be unbroken every round but the harder they are the more you’ll get out of them.

For the HSPUs, each round should be completed in 1-2 sets. Max 3 in the final rounds. If your intervals start to extend well beyond 1:45 because of this, scale volume or difficulty down.

HSPU Options
10/6 Strict
10/6 Kipping
10/6 Box Piked
12 DB Shoulder Presses

CrossFit Group Class Programming Template (WK2/8)

3 Days left to sign up for Fight Gone Bad!

We are 6 weeks away from Fight Gone Bad 2023 benefitting BCHS Brooklyn Community Housing and Services Check out the info below and get start thinking up your best puns and concepts for team names/themes!

Saturday 9/9 Final day to sign up for FGB!
Monday 9/11 All teams set
Saturday 10/14 FIGHT GONE BAD!

Why should you do Fight Gone Bad? It’s this simple:

1. Hang with your gym besties!
2. Meet some new cool CFSBKers!
3. Have an excuse to dress up and be silly!
4. Get to do a terrible workout and support a great cause!
5. Potentially win some very cool prizes!

How does it work?

We will group registrants into teams of 5-6 people. Each team will pick a team name and plan on how to workout in style with their best costumes. You’ll be assigned a heat time as well as a judging time the day of. You and your teammates will throw down together at the same time of another team. Each team captain will also set up a fundraising page (we will make a main fundraising page that everyone can just join) and their team will raise funds. Prizes will be available for top fundraisers, best costumes and more!

SIGN UP TODAY!

Workout of the Day

METCON

From 0-4:00:
15 Bench Presses
30/25 Cal Bike

From 4:00-8:00
15 Bench Presses
25/20 Cal Bike

From 8:00-12:00
15 Bench Presses
20/15 Cal Bike

From 12:00-16:00
15 Bench Presses
15/10 Cal Bike

From 16:00-20:00
15 Bench Presses
10/10 Cal Bike

Notes
This workout is similar to last Wednesdays workout except with two different movements. The weight on the bar should stay the same and be around 50% of a 1RM if you have one. Most of the rounds should be unbroken but 2-3 sets in the later rounds is acceptable. Rack the bar 2 reps before failure at any point in the workout. Watch your cadence/RPMs on the bike and aim to increase that number every round. This one is hard.

ASSISTANCE

Pick TWO exercises from the list below and perform 3 sets progressively challenging sets.

A: Matador Dips (8-20 Reps)
B: SA DB Bent Over Rows (8-20 Reps)
C: Supine Leg Raises + Hip Lifts (15-20 Reps)
D: Heavy Goblet Squats (10-15 Reps)

Notes
Tomorrow we have HSPU, Lunges and Double Unders as well as some gymnastics assistance work.

CrossFit Group Class Programming Template (WK2/8)

CrossFit Games Athlete Alec Smith dropped into noon class yesterday!

Support Charlie’s upcoming NYC Marathon