CrossFit South Brooklyn

Established 2007

Saturday 11.28.20

Posted on

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am

Today’s Programming

CrossFit

CrossFit Group Class Programming Template

STRENGTH

EMOM 12:00
1 Pause Back Squat

Notes
Start at a medium/heavy weight and try to make incremental weight jumps most or at least every other set.

METCON

3 Rounds for time:
400m run
20 Wall Ball Shots
10 kipping Pull-Ups

Notes
KPU: 10 Jumping Pull-ups, 5-10 strict, banded or self assisted, 10 Ring Rows

CASHOUT

2 sets of:
10-8-6-4-2 reps Curl to Press

Notes:
10 curls into 10 presses
8 curls into 8 presses
… until 2/2 then rest.

Go lighter than you think, this adds up fast!

CFSBK @ Home

Workout of the Day

For time:
10 Burpees

— then —

10 Burpees
25 Push-ups

— then —

10 Burpees
25 Push-ups
50 Lunges

— then —

10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups

— then —

10 Burpees
25 Push-ups
50 Lunges
100 Sit-ups
150 Air Squats

Time Cap: 35:00


Nick C during last weekend’s Front Squatapalooza

Exercise Commercial – Saturday Night Live

Friday 11.27.20

Posted on

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)

Today’s Programming

CrossFit

CrossFit Group Class Programming Template

STRENGTH

Front Rack Box Step-Ups
3-4×8-10e

Notes:
Perform all 8-10 reps on one side, rest momentarily and then switch legs. Compare to 11/3

METCON

AMRAP 16:00
8e SA DB Push Press (X↑-1-2↓-1 tempo)
12 Tuck-Ups
16 Kettlebell Swings

Notes
PP: Choose a DB that allows you to get through a few rounds if not the whole workout unbroken per arm but at a challenging weight.
KB: Go for a heavier bell that will slow you down for 16 swings.

CFSBK @ Home

Warm Up

2-3 Rounds
12 Alt Pike Toe Touches
12 Alt Around the World
:30 Reverse Plank Bridge

Strength

A1. Single Arm Military Press
4 x 6 – 8 Reps Each

A2. Kroc Row
4 x 8 – 10 Reps Each

A3. Bird Dog Knee to Elbow
4 x 12 – 15 Reps Each

Conditioning

AMRAP 16:00
8e SA DB Push Press
12 Tuck-Ups
16 Kettlebell Swings

Fit55 @ Home

Warm-Up

3 Rounds:
8 Hip Bridges
8e Side Plank Powell Raises
4e Lunge Stretch w/Overhead Reach

Strength

4-5 sets each of:
1) 10 Alternating Ground to Shoulder
2) 8e Plank Single Arm Rows
3) :20 Reverse Bridge Plank

*Rest about :30-1:00 between exercises

Interval Conditioning Circuit

4 Rounds of 40s Work / 20s Rest
1) Mountain Climbers
2) Sit Ups
3) Single Arm Thrusters (alternate arms each round)

Rotating through the work stations, aim to work at a challenging pace on each station.


Literally everyone loves Cam. End of story.

Commusings: The Rabbit Hole with Jules Evans Commune

Thursday 11.26.20 🦃Thanksgiving🦃

Posted on

Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 8am (special Thanksgiving time!)
Our in House schedule today can be found on Zen Planner

CrossFit

CrossFit Group Class Programming Template

METCON

AMRAP 20:00
12 Cals Air Bike
8 Kipping Pull-ups
6 Hang Power Cleans

Notes:
Bike: 12 cals / 8 cals
KPU: 6-8 Strict, banded or self assisted 8 Jumping / 8 Ring Rows
HPC: Medium heavy (135/115/95/75/55/…) Should be doable in 1-2 sets

CASHOUT

3-5 Sets of:
10-20 Banded Straight Arm Lat Pull-Downs
:45e Side Planks 

We’re Thankful for You!

This year CFSBK is especially thankful to our incredible community for all your support during what’s been the most upside down year in our 13 year history. During our 5+ month closure you all stepped up in ways we could have never imagined or expected to keep CFSBK open. Many of you kept your memberships active, others purchased meals for coaches and we got nothing but love and support from all of you. We know this has been a tough year for everyone which makes all this support that much more incredible. Now with another potential closure looming on the horizon, we know that with our incredible community, we can make it through anything. Thank you all for showing up and keeping CFSBK a source of refuge, a second home and a space where we all go to get better and support each other. We’ll get through 2020 together, and for that, we are thankful.

Thanksgiving PT Special!

In the spirit of gratitude, Coach Whit is offering three personal training sessions on a donation basis. This can be a PT session in the gym, a virtual hour on zoom, a nutrition coaching session, whatever you want! You could even give it as a gift to someone else. How it works:

Suggested rate is $100-$140 sliding scale (1 hour).

You pay Coach Whit directly, and 100% of your money will be immediately donated to one of the following organizations:

–City Harvest
–The Loveland Foundation
–Vocal NY
–Equal Justice Initiative

You can specify which you’d like to support, or Whit can choose for you! A receipt will be provided.

There are a total of three of these PT sessions available, limit 1 per person. Sessions purchased can be redeemed within the next two months. This will be on a first-come, first-served basis, and the offer’s good through Sunday so…

Email Whit!

Whitney@CrossFitSouthBrooklyn.com

How to Celebrate Thanksgiving on Stolen Land VICE

Wednesday 11.25.20

Posted on

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6p

Today’s Programming:

CrossFit

CrossFit Group Class Programming Template

STRENGTH

Deadlift
3-3-3-3-3

Notes
Try to go a bit heavier than 11.11.20
All reps taken from a dead start

ASSISTANCE

5 Rounds for quality and load of:
270m Run with a Medball
10-15 Pendlay Rows
5-10 Strict Toes to Bars

Notes
While this workout is not for time, move steadily through each of the movements at an aerobic pace and keep your heart rate up
PR: Sets can be progressive or across, as long as they’re challenging
T2B: Strict and slow. If you can’t perform a T2B, perform 5-10 hanging knee tucks with a 5 second hold at the top of each rep.

CFSBK @ Home

Workout of the Day

12:00 EMOM
1. :40 Goblet Marches
2. 8ea Single Arm Renegade Rows
3. 16 Sit Ups
4. :40 Forearm Plank

Rest 2:00

12:00 EMOM
1. :40 Wall Sit w/Hammer Curls
2. 8ea Single DB/KB Floor Press
3. 16 Russian Twists
4. :20ea Side Plank

Rest 2:00

12 EMOM
1. 8ea Suitcase Deadlifts
2. 8ea Single Arm DB/KB High Pulls
3. 8 – 16 Supine Leg Raises
4. :40 Reverse Plank Bridge


Sam A bracing before hitting a triple at 295lbs

Sign the Community Gyms Coalition Petition

CrossFit has partnered with a variety of other boutique and community based gyms to lobby for 30 billion dollars in relief for small and medium sized gyms. On their website you can contact your local representatives in less than :30 to show your support for this important financial relief. Why do community gyms need support?

6,000 local gyms are closed already

According to Yelp, more than 6,000 fitness facilities are closed already, including 57 percent temporary closures and 43 percent permanent closures, with no end to the pandemic in sight.

Gym closure rate is 5x restaurants

The nation’s gyms and fitness facilities face higher closure rates than other hard-hit industries, like restaurants and bars, according to Yelp. Based on its respective size, the gym industry has a closure rate nearly five times the restaurant industry and one-third higher than the bar/nightclub industry.

1 in 4 gyms faces bankruptcy

Without government help, one-quarter of the 40,000 US fitness facilities could close by the end of 2020, according to an analysis by fitness industry association IHRSA.

Contact your local reps via the Community Gyms Coalition website here.

Tuesday 11.24.20

Posted on

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)

Today’s Programming

CrossFit

CrossFit Group Class Programming Template

STRENGTH

A1: Bench Press
5×8-10

A2: FFE Reverse Lunge
5×8-10e

Notes
BP: Work up to a heavy but submax 8-10. Keep 2-3 reps in reserve
LG: Carry a KB or DB in the Goblet position. Use a 2-4″ elevation.

METCON

AMRAP 12:00
10 Cal Row
15 Push-Ups or Ring Push-Ups

Notes
Push-Ups: Scale by doing incline push-ups or scaling the volume to 10

CFSBK @ Home

Warm Up

2 – 3 Rounds:
6ea World’s Greatest Stretch
6 Yoga Push Ups
12 Good Mornings

Strength

A1. Squat Press Outs
4 x 6 – 8 Reps

A2. Split Stance Contralateral RDL
4 x 8 – 10 Reps Each

A3. Windshield Wipers
4 x 12 – 15 Alt Reps

Conditioning

AMRAP 12:00
12 KB/DB Swings
12 Jumping Lunges
6 Push Ups

Fit55 @ Home

Warm-Up

3 Rounds:
10 Alternating Stationary Lateral Lunges
10 Supine Leg Raises
5 Prone Cobras

Strength

4-5 sets each of:
1) 8e Goblet Reverse Lunges
2) 8e Overhead Presses
3) 16 Alternating Shoulder Taps

*Rest about :30-1:00 between exercises

Conditioning

12 Minutes of Continuous Effort:
6 No-Push Up Burpees
9e Single Arm Swings
12 Squats

Aim to work at a challenging pace with minimal transition time between exercises.


Spirit and Savannah taking on yesterday’s DB/JR AMRAPs

Thanksgiving Schedule

Below is our holiday schedule. Everything will also be reflected on Zen Planner. We’re thankful for you!

Wednesday 25th

Normal Hours

Thursday 26th (T-gives)

Virtual
8am Thanksgiving Yoga for Athletes is on!
6pm Pilates is cancelled

CrossFit Sessions
8am, 9am (Short Circuit), 10am, 11am, 12pm

Open Gym
730-9, 9-10:30, 10:30-12, 12-1:30

Friday 11/27

Virtual
Normal Schedule

CrossFit Sessions
6 & 7am cancelled. Normal Schedule from 8am onward.

Open Gym
6-7:30am cancelled. Normal Schedule from 7:30am onward.

New York City Hit a 3% Positive Test Rate. Or Did It? NYT

Monday 11.23.20

Posted on

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm

Today’s Programming

CrossFit

CrossFit Group Class Programming Template

STRENGTH

Back Squat
3-3-3-3-3

Notes:
Work up to a heavy triple. Try to go heavier than last week’s pause triples.

METCON

AMRAP 5:00
100 Single Unders
20 DB Thrusters

Rest 2:00

AMRAP 5:00
50 Alternating Two Steps
15 Devils Presses

Rest 2:00

AMRAP 5:00
50 Double Unders
10 Devils Thrusters

Notes
DB: Use the Same DB for all three AMRAPs.
JR: On today’s workout attempt to perform a version of each movement.
Single Unders > Scale volume to 75
Alt 2 > Scale volume to 30
Double Unders > Scale volume to 30, including misses if needed or 15 DU attempts.

CFSBK @ Home

Warm Up

2 – 3 Rounds:
10 Alt Squat Thoracic Rotations
5ea Side Plank Rotations
20 High Knees

Strength

5 Sets on Each Side of:
8 Single Arm DB No Push Up Burpee Deadlift
6 Lateral Lunge + KB/DB Clean
4 Waiter Squats
4 Single Arm DB/KB Press

Conditioning

3 Rounds For Time of:
50 Low Box Runners
10ea Single Arm DB/KB Push Presses
15 Goblet Squats

*Count one foot for 50 Reps on the Low Box Runners


Coach Keith Practicing Safe Squatting

CrossFit’s Commitment to Diversity, Equity, and Inclusion CrossFit.com

Sunday 11.22.20

Posted on

CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am

CrossFit

CrossFit Group Class Programming Template

STRENGTH

EMOM 12:00
1 Hang Power Clean

Notes:
Try to make incremental weight jumps on most or all sets.

METCON

AMRAP 12:00
2-4-6-8-10-12…
Power Clean + Jerk
Burpees Over the Bar

Notes
C+J: Medium heavy weight, could be anywhere from 60-70% of your heavy single, unless your jerk weight is significantly lower.


Mariaaaa, you’ve gotta see her… Front Squat.

Saturday 11.21.20

Posted on

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am

Today’s Programming

CrossFit

CrossFit Group Class Programming Template

STRENGTH

EMOM 15:00
1 Front Squat

Notes
Try to make incremental weight jumps most or all sets. You first few sets should feel very light and build toward a challenging but submax single.

METCON

AMRAP 12:00
2-4-6-8-10-12…
Front Squat
Kipping Pull-Up

Notes
FSQ: Taken off floor, should be medium heavy, perhaps about 60-70% of today’s heavy single. You should be able to get through the 6-8 rounds unbroken.
KPU: KPU / Jumping / Strict, Banded or Self Assisted

CFSBK @ Home

Warm Up

2 – 3 Rounds:
12 ALT Scorpion Stretch
6 x 2 Steps FWD/2 Steps BKWD Bear Crawl
6 x Yoga Push Ups

Strength

A1. Half Kneeling Arnold Press
4 x 6 – 8 Reps Each

A2. DB Elbowing Row
4 x 8 – 10 Reps Each

A3. Side Plank Knee Lifts
4 x 12 – 15 Reps Each

Conditioning

AMRAP 12:00
2-4-6-8-10-12…
Air Squats
Alt DB/KB Snatches


Spirit thinks using two hands on kettlebell swings is for the birds.

Thanksgiving Schedule

Below is our holiday schedule. Everything will also be reflected on Zen Planner. We’re thankful for you!

Wednesday 25th

Normal Hours

Thursday 26th (T-gives)

CrossFit

8am
9am (Short Circuit)
10am
11am
12pm

(Virtual Pilates is cancelled)

Friday 11/27

6 & 7am CrossFit cancelled. Normal Schedule from 8am onward.

Normal 7am and 12pm Zoom classes

Open Gym
7:30-9
9-1030
1030-12
12-130

Exercise After Covid-19? Take It Slow NYT

Friday 11.20.20

Posted on

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)

Today’s Programming

CrossFit

CrossFit Group Class Programming Template

STRENGTH

5 Rounds for quality and load of:
1:00 Air Bike
12e Seated DB See Saw Press
8e RFE Split Squats

Notes
While this workout is not for time, move steadily through each of the movements at an aerobic pace and keep your heart rate up.
Bike: Keep these at 80-85% RPE
SSP: See the demo with Coach Katie below

METCON

EMOM 10:00
A: :45 Max Double Unders
B: :45 Max Push-Ups

Notes:
DU: :45 Double Under Practice / :45 Alt 2 or Singles
Push-Ups: If you can perform more than 25-30 push-ups in a single set, scale up to banded push-ups. Otherwise scale down to incline push-ups on your rack.

CFSBK @ Home

Workout of the Day

5 Rounds of:

AMRAP 6:00
24 Jumping Jacks
12 Goblet Reverse Lunges
6 Couch Dips

Rest 2:00

The goal is consistency or improvement across rounds.

Fit55 @ Home

Warm Up

3 Rounds:
5 Squat Crawl Outs
5e Lunge Stretch with Overhead Reach
5 Prone Cobras

Strength

4-5 Sets:
1) 6-8e Clean and Presses (ground to shoulder to overhead)
2) 6-8 Sit Up to Hips Up

*Rest :30-1:00 between exercises

Interval Conditioning

5 Rounds
:30 Reverse Lunge to Knee Lifts Left
:30 Reverse Lunge to Knee Lifts Right
1:00 No Push Up Burpees
1:00 Rest

Aim to move at a moderate pace throughout.

Untitled
Coach Katie demoing the Dumbbell SeeSaw Press

Sedentary Pandemic Life Is Bad for Our Happiness The Atlantic

Thursday 11.19.20

Posted on

Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm

CrossFit

CrossFit Group Class Programming Template

METCON

3 Rounds for time of:
Run 400m
12 Power Cleans + Jerks

Notes
C+J: Medium heavy, something you could hit as consistent singles. (155/135/115/95/75/55/34…)

ASSISTANCE

3-5 Rounds for Quality:
5 Strict Chin-Ups
:30 Handstand Hold
8e Single Leg DB RDL

Notes:
Chins: If you’re close to a pull-up, consider performing negatives for 2-5 reps today. Otherwise, use a band or self assisted to scale
HS: Kick up to a wall, or do a piked HS hold with your feet on your bench.
RDL: Work on your balance today and try not to use an upright for support.

Unfortunately, another gym closure seems all but inevitable. Cuomo announced that indoor dining, gyms and schools would be closed if the positivity rate hit 3% and that’s where we are now. Schools have already been closed in NYC and we think its a matter of time before we’ll follow. This would be a huge setback for the gym as we were slowly rebuilding our business and approaching 60% pre-covid revenue after 2.5 months open. Until we get something concrete, we will continue business as usual but we felt it important to tell you our closure contingency plan ahead of time:

Recurring CrossFit and Open Gym memberships
All recurring memberships will automatically go on hold until the gym is allowed to reopen. Punch cards won’t be affected and we would extend any expiration dates the same length of time that we end up closed. Members who want to support the gym and keep their memberships active can reach out to us and let us know not to put their memberships on hold. We can’t begin to express our gratitude for anyone who does this. As always, OG or CF memberships can also be used for Virtual Classes if they’re kept active. Members may also consider switching to our virtual only membership $185/M as another option.

Equipment Rental
Depending on the length of closure, CFSBKers with active memberships post Sept 2nd, 2020 will be able to borrow one KB or DB until we reopen. Supplies are limited and we’ll schedule some pick-up windows like last time. Rowers may be rented for $140/M if you don’t have an active membership or $70/M if you have any kind of active recurring membership (punch cards excluded). Bikes, barbells and plates will NOT be loaned or rented out.

Stay tuned for more and wish us luck.

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