Workout of the Day

STRENGTH

4 Total progressive Sets of:

A1: 16 total 4″ FFE alternating Barbell Reverse Lunges

A2: 1:00 Anchored Sit-Up Hold

Notes
Build up through 1 empty barbell and 4 total progressive supersets. If you can perform the sit-up hold for 1:00 unbroken begin to add a dumbbell held at the shoulders to increase intensity.

METCON

For Time:
12 Strict Chin-Ups*
Run 270m
10 Strict Chin-Ups
Run 270m
8 Strict Chin-Ups
Run 270m
6 Strict Chin-Ups
Run 270m
4 Strict Chin-Ups

Notes
*If you came on Tuesday and but not Monday or Wednesday, consider doing a barbell shoulder presses or 2x push-ups. This workout should take around 10 minutes. Tomorrow we have burpees in the metcon.

Scale up (+)
8-6-4-2-1 Bar or Ring Muscle-Ups

---

CrossFit Group Class Programming Template (WK1/8)

Always a pleasure to see Ben at Open Gym!

WHAT IS FIGHT GONE BAD?

Fight Gone Bad is one of our oldest and largest community fundraising events. This event originally started via an affiliate fundraising competition initiated by CrossFit to benefit sportsgrants. After three years, the program ended but we decided to continue the tradition and make it our own. Since 2008, we’ve raised over $400,000 for a variety of charitable organizations. This year we will be raising funds for BCHS Brooklyn Community Housing and Services.

3 Rounds, as Many Reps as Possible, of:
Wall Balls, 20lb, 10ft / 14lb, 9ft
Sumo Deadlift High-Pulls, 75/55 lb
Box Jumps, 20″ box
Push-presses, 75/55 lb
Row

In this workout, you move from each of 5 stations after a minute. The clock does not reset or stop between exercises. When the announcer calls “Rotate,” athletes must move to next station immediately. Each of the 3 rounds is 4 minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.

Here’s an explanation of FGB in detail in a vintage video. And don’t worry! We’ll have scaling options available for everyone!

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 Shoulder Presses
500m Row

From 4:00-8:00
15 Shoulder Presses
400m Row

From 8:00-12:00
15 Shoulder Presses
300m Row

From 12:00-16:00
15 Shoulder Presses
200m Row

From 16:00-20:00
15 Shoulder Presses
100m Row

Notes
The shoulder presses in this workout should be unbroken and challenging. If you hit a wall within a set, transition to push presses to finish out the reps, do not rack the bar and rest. Ideally the first three rounds are unbroken presses and the latter two become a combo of presses and push presses. Keep the weight consistent unless you over or under shoot. (+/75/65/55/45/-)
Watch your 500m splits on the erg and aim to drop your

ASSISTANCE

3 sets of:
20 Barbell Upright Rows
30 Supine Leg Raises + Hip Lifts

Notes
The upright rows should be on the lighter end but still difficult to perform all three sets of 20. Control the tempo on the leg/hip raises to get the most out of it, scale to 20 reps if needed.

---

CrossFit Group Class Programming Template (WK1/8)

Coach Steph and her PT client Liz M!

Personal Training @ CFSBK

Personal Training is individualized training sessions designed to address your specific needs and goals. Your coach will work with you to establish a training program to achieve those goals all while keeping you accountable and making sure your form is perfect.  We also offer semi-private and small-group training.

SIGN UP

To get started with personal training, please contact us with your availability and goals today!  If this is your first time requesting personal training, please do not purchase packages or sessions until your training has been coordinated with a coach. Returning clients can purchase packages and sessions in our online store.

Workout of the Day

PARTNER METCON

12-11-10-9-8-7-6-5-4-2-1 Reps of:
Deadlifts
Kipping Pull-Ups

Notes
Partners will alternate complete rounds until each person has performed each rep range working down the ladder to 1. The goal should be unbroken if possible.

Deadlifts
185/155/135/95..

Kipping Pull-Ups
++ Ring or Bar Muscle-Ups (3 reps each round = 36 reps)
+ Chest to Bar Pull-Ups
Kipping Pull-Ups
Banded or Strict Pull-Ups (Full Volume or if needed 3 reps per round = 36 reps)Jumping Pull-Ups

ASSISTANCE

3-4 Sets of:
10 Barbell Roll Outs
20 Bent Over dual DB Rows
:40e Single Arm Kettlebell Hold

Notes
Grind through 3-4 rounds of the assistance work. Focus on control and range of motion on the roll outs and use a weight for the rows that will make 20 reps very hard or impossible to complete in 1 unbroken set. Kettlebell holds should be HEAVY

---

CrossFit Group Class Programming Template (WK1/8)

Sign up for Fight Gone Bad 2023 today! There is also a spot to sign up as a captain and a special perk this year is that captains get to pick one other person to be on their team!

SEPTEMBER STARTING STRENGTH CYCLES

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.

DAYS & TIMES

Morning Strength Cycle
This cycle meets at 7:30AM Monday and Wednesday. Your card will be charged immediately for $220, and again at the halfway point.
Begin Date: September 6th, 2023
End Date: October 27th, 2023

Register here!

Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday. Your card will be charged immediately for $330- and again at the halfway point.
Begin Date: September 6th, 2023
End Date: October 27th, 2023

Register here!

Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday. Your card will be charged immediately for $330. and again at the halfway point.
Begin Date: September 6th, 2023
End Date: October 27th, 2023

Register here!

Workout of the Day

STRENGTH

Back Squat
15-15-15

Notes
After a few warm-up sets, attempt three progressive sets of 15 reps resting about 3:00+ between sets. Use a controlled tempo, steady breathing and consistent reps over going as heavy as possible. That being said, your final set should be challenging to get through. A true 15RM is roughly 60% of a 1RM however you may be much lower than that today. If you’re not sure how to approach this, just keep the reps at 15s in your warm-ups and try to get there in around 4-6 TOTAL sets.

METCON

4 Intervals of:
1:00 AMRAP DB Bench Press or Push-Ups
1:00 Rest
1:00 AMRAP Bike Cals
1:00 Rest

Notes
The goal of this workout it so squeeze out 15-25 challenging reps on the pressing exercise each set. If you can perform more than 30 reps increase weight or scale up to ring or deficit push-ups. If you’re doing push-ups you can perform as many strict as you can then transition to your knees for a little more volume.
Keep your eyes on the RPM/Cadence on your bike monitor and give what feels like an 80-85% effort.

---

CrossFit Group Class Programming Template (WK1/8)

Welcome to the Front Desk staff Casey!!!! (and hi Charlie!)

ICYMI: NEXT PROGRAMMING CYCLE DETAILS

This 8 week cycle will take us from Monday 8/28 through Sunday 10/22. Fight Gone Bad falls within this cycle on 10/14 which we’ll do some prep on as we approach it.

This cycle will generally bias higher rep barbell work and positional strength. The template below shows you the primary lifts and themes. There will be plenty of upper body pulling and pushing volume seen throughout each week and as well as gymnastics holds.

Monday: Back Squats (Volume and positional)
Tuesday: Hinge (Deadlifts, cleans and snatches)
Wednesday: Pressing (Bench and Shoulder Press)
Thursday: Single Leg strength
Friday: Floater Strength + Grunt
Saturday: Varied
Sunday: Floater Strength + Monostructural

MONDAY
Back Squats. Each week we’ll alternate between higher volume strength work and lower volume position specific work.

Wk1:
A1: BSQ 15-15-15

Wk2:
A1: 1+1/4 BSQ 5-5-5

Wk3:
A1: BSQ 12-12-12

Wk4:
A1: 3′ Pause BSQ 3-3-3

Wk5:
A1: BSQ 10-10-10

Wk6:
A1: 1+1/4 BSQ 3-3-3

Wk7:
A1: 20RM

Wk8:
A1: 3′ Pause BSQ 1-1-1

TUESDAY
Hinging. Expect to see a rotation of deadlifts, power cleans and snatches on Tuesdays as the primary lift OR incorporated into a metcon.

WEDNESDAY
Weekly alternating between Shoulder and Bench Press. Most of these lifts will be incorporated into a metcon, less so later in the cycle.

Wk1:
A: Shoulder Press 15-15-15

Wk2:
A: Bench Press 15-15-15

Wk3:
A: Shoulder Press 12-12-12

Wk4:
A: Bench Press 12-12-12

Wk5:
A: Shoulder Press 10-10-10

Wk6:
A: Bench Press 10-10-10

Wk7:
A: Shoulder Press 3-3-3

Wk8:
A: Bench Press 3-3-3

THURSDAY
Thursdays will have a single leg strength bias. Alternating weekly between front foot elevated lunges and either pistols, step overs or lunge variants.

Wk1:
A: FFE Back Rack Reverse Lunges 16-16-16-16

Wk2:
A: Pistols, step overs or lunges

Wk3:
A: FFE Back Rack Reverse Lunges 12-12-12-12

Wk4:
A: Pistols, step overs or lunges

Wk5:
A: FFE Back Rack Reverse Lunges 10-10-10-10

Wk6:
A: Pistols, step overs or lunges

Wk7:
A: FFE Back Rack Reverse Lunges 8-8-8-8

Wk8:
A: Pistols, step overs or lunges

FRIDAY
Floater Friday is back with your choice of strength training to round out your week. For the conditioning, we’ll focus on grunt work and alternate between a variety of carries, holds, sled work and DB/KB strength work.

SATURDAY
Varied programming with slight bias towards barbell complexes.

SUNDAY
Floater Sundays! Another opportunity to close out your training week with your choice of strength work to focus on in the first part of class. For our conditioning, we will have a monostructural (bike/run/row/JR) varying between long medium and short efforts as well as a few benchmark distances along the way.

Workout of the Day

25:00 AMRAP for quality:
A1: 1:00 Sled Push

A2: :45 Alternating Lateral Med Slam Balls

A3: :45 Wall Walks

A4: :10-:20 Chin Over Bar Lock Off + AMRAP Strict Chin Ups

Notes
Perform 3-5 sets of the 4 movements. The sled push should not be a maximal effort. You should be able to move continuously for the minute and it should feel like a 75-80% effort.

---

CrossFit Group Class Programming Template (WK8/8)

100 Burpees and 2 miles of running. HWPO. Also don’t forget to wipe down your mats after usea 🙂