Workout of the Day

STRENGTH

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

Notes
Perform either a hang squat or power snatch working up through seven singles. Goal is to add a little weight to the bar each work set. Move fast!

METCON

Alternating Rep Rounds for Time of:
24-16-8 reps
Dumbbell Deadlifts
6-4-2 reps
Wall walks

Notes
This is a quick workout (3-4 minutes) and should be performed unbroken!
DB Deadlifts 50s/35s/20s
Go partial ROM to modify the wall walks

ASSISTANCE

3 sets of 15-20 Reps
DB Pull Overs

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CrossFit Group Class Programming Template (WK1/8)

Some calisthenics fun with wall walks and self-assisted chin-ups

Demo of Today’s Metcon

Here are coaches Erick and David getting after today’s metcon. They performed the workout using 50lb DBs and both finished in 3:06

Workout of the Day

STRENGTH

1+1/4 Back Squat
5-5-5

Notes
Work up to a challenging but submax set of 1+1/4 squats. Only go as heavy as you can maintain good positioning on. These are gonna be rough.

METCON

AMRAP 16:00
8 DB or KB Front Squats
12 Kipping Pull-Ups
16 Tuck-Ups

Notes
Move with virtuosity and control on all these movements. Aim for 5+ rounds if possible.
FSQ @ ~50s/35s/20s
12/8 Kipping Pull-Ups
6/4 Strict or Banded
12 Jumping or Ring Row

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CrossFit Group Class Programming Template (WK1/8)

Here is the tempo and positions your should aim for in today’s Back Squats

Today’s Holiday Schedule

Happy Labor Day ya’ll. We’ll be running the following schedule today:

8am CrossFit
9am Short Circuit
10am CrossFit
11am CrossFit
12pm CrossFit

Open Gym 8am-1pm

Workout of the Day

FLOATER STRENGTH

Back Squat
15-15-15
*superset with DB Bench Press x15

Every 3:00 for 5 total sets perform one unbroken round of “DT”.
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Shoulder Press
15-15-15
*superset with 400m Rows

FFE Reverse Lunges
16-16-16-16
*superset with favorite ab/midline exercise.

Notes
Choose 1 primary lift that rounds out your training week. The supersets correspond to the programming performed with each lift this week. Tomorrow we have back squats, db front squats, kipping pull-ups and tuck-ups.

METCON

Every 2:00 alternate between the rowing and running distance until 3 of each have been completed (12:00 total)

Row 400m/350m
Run 270m

Notes
Set a challenging but sustainable pace such that you finish each effort in 1:45 or less. The run intervals will likely be quicker than the rowing intervals.

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CrossFit Group Class Programming Template (WK1/8)

Carlos hanging out at CFSBK

Workout of the Day

METCON

“DT” Complex

Every 3:00 for 5 total sets perform one unbroken round of “DT”.
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Notes
Your goal is to work up to a heavy UNBROKEN load on the complex. Try to add a little weight each round if able. FYI the competition loads for “DT” are 155/105lbs.

ASSISTANCE

3 Sets of:
16 Heavy Goblet Squats
8e DB Three point DB Rows
8 Strict Knees to Elbows

Notes
Each round on this workout should get a little harder with the third set being a challenge to complete the reps. Scale the Knees to elbows up by holding a medicine ball between your knees.

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CrossFit Group Class Programming Template (WK1/8)

The many faces of Sandbag holds with Caitlin and Billie

6 Weeks Until Fight Gone Bad 2023!

We are 6 weeks away from Fight Gone Bad 2023 (benefitting BCHS Brooklyn Community Housing and Services) and already have 40 people signed up! Teams are going to start being made this week and the final day to sign up and get on a team will be Monday 9/11. 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

FLOATER STRENGTH

Back Squat
15-15-15
*superset with DB Bench Press x15

Touch & Go Deadlift
12-8-6-4-2
*superset with chin-ups, same reps

Shoulder Press
15-15-15
*superset with 400m Rows

Reverse Lunges (off floor)
16-16-16-16
*superset with favorite ab/midline exercise.

Notes
Choose 1 primary lift that rounds out your training week. The recommended supersets correspond to the programming performed with each lift this week. Tomorrow we have a Deadlift, Hang Power Clean and Push Jerk complex.

PARTNER METCON

10 Rounds for time:
8 Burpee Box Jumps
40 Double Unders

Alternate partner holds sandbag

Notes
Partners alternate complete rounds until each person has completed 5 rounds. Work on the couplet can only happen while the other partner holds the sandbag in front of their body. Modify to a shoulder hold only if needed. Each round should take you around 1:30 or less, decrease reps on the double unders if needed.

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CrossFit Group Class Programming Template (WK1/8)

Everyone 100% loves these holds!!!

What is Fitness?

If you’ve never read this 2002 article by Greg Glassman titled “What is Fitness?” you need to. The early CrossFit Journal articles laid down the foundation for the methodology we all know and love today. What might seem like common sense, was at one point revolutionary. Take a moment to read one of the most important articles in CrossFit’s history below.

What is Fitness? by Greg Glassman