Today’s Programming

STRENGTH

Back Squat
80%x2x6

Notes
This is a deload week before testing next week. You should have 5 or so reps in reserve on these lifts. Perform one rep every 60-90 seconds.

ASSISTANCE

RFE Split Squat
3×8-10

Strict Chin-Ups
3×5-10

PARTNER METCON

For Time:
250m Row
500m Row
1000m Row

Notes
Partner A rows 250m, Partner B rows 250m
Partner A rows 500m, Partner B rows 500m
Partner A rows 1000m, Partener B rows 1000m

A 250m will take around 1:00, a 500m around 2:00 and a 1k around 4:00.

Reset the Monitor each time partner switch.

CrossFit Group Class Programming Template (WK7/8)

Need a little motivation on your workout? Mikey and Lee at FGB

MELISSA ARNOLD MEMORIAL WORKOUT TOMORROW

Tomorrow we will be running a commemorative workout to honor the life of Melissa Arnold, who tragically passed away in early September. The workout will take place on her birthday and was written by members of her family who do CrossFit. They and two of her former CrossFit affiliates will be participating. We will post more information about the life and legacy of Melissa next week.

As a related programming note, next week we will swap Wednesdays Shoulder Press for Thursdays Deadlifts since Melissa’s workout includes them. It was one of her favorite movements.

The ULTIMATE Bulgarian (RFE) Split Squat Tutorial

Today’s Programming

STRENGTH

Bench Press
80%x2x6

Notes
This is a deload week before testing next week. You should have 5 or so reps in reserve on these lifts. Perform one rep every 60-90 seconds.

ASSISTANCE

A: Matador or Bench Dips
3×10-20

B: Pull-Overs
3×8-12

Notes
Complete three total sets of the two exercises alternating between movements. For the Pull-Overs, use a DB or bumper plate, whichever is more comfortable for you. Go heavier than you have in prior exposures to the Pull-Overs

METCON

AMRAP 12:00
12 Calorie Bike
21 Kettlebell Swings
12 Ring Push-Ups

Notes
Bike: 12/8 cals
Kettlebell Swings: 24/20/16/12
Push-Ups: Ring / Standard / Incline

CrossFit Group Class Programming Template (WK7/8)

The Walking Deadlifts getting ready for Fight Gone Bad. Our first photo set from Joel Zimmer is up on Flickr! Check it out!

Territory X CFSBK

CFSBK is offering an ongoing  signup discount for our members who are interested in getting fresh home delivered meals from Territory Foods. We used to offer territory directly from the gym but they pivoted to home delivery during the pandemic. This is a great way to get fresh, healthy and delicious meals dropped on your doorstep 1-2 times per week. Territory meals come in handy when you’re feeling too lazy to cook, when you’re pressed for time, when you want to bring a healthy meal to work and as an alternative to ordering something on seamless that costs way too much and is probably unhealthy. You can customize your meals based on your nutrition style and goals and all meals list their full macros on them. Check out all the details below!

• Here’s a list of all the zip codes where they do Home Delivery to. You can also go to the locations page on their website for this information.
• Territory’s sourcing practices and ingredient standards
• Read about their chefs
• Explore the dietary templates
• Learn more about their giveback program
• If you’d like more information on our pricing, you can find that here.
• If you want to see the menu, look here.

Today’s Programming

ASSISTANCE

4 Progressive Sets of:
10-14 Seated Arnold Presses
10-14e Single Arm DB Rows
8-10e FFE Reverse Goblet Lunges

Notes
Work through 4 total progressive sets on the following three movements. Use at least 4″ (2 blue bumpers) for the Front Foot Elevated Lunges.

METCON

AMRAP 14:00
7 Overhead Squats
7 Kipping Pull-Ups
14 Burpees

Notes
OHS: Should be unbroken and medium weight. (+/95/75/55/45/-)
KPU: 7 KPU / 7 Banded/Strict or Jumping

CrossFit Group Class Programming Template (WK6/8)

THANK YOU!!!

Thank you to the entire CFSBK community for showing up for Fight Gone Bad 2021! We raised $19,933 for Hope for Haiti, had about 80 people do the workout and had a blast in the process. The costumes were great, the energy was great and it was amazing to see the community in full force like the before times. Special shout out to Staffers Charlie, Muckerman, Brett, Lynsey, Lauren, Cam and Whitney for making yesterday happen. We’ve got some great shots from Thomas H and Joel Z which we’ll be posting up tomorrow!

WORKOUT RESULTS

This spreadsheet has everyone’s score totals from the day grouped by category as well as their team’s score. You can also get your scorecard from the front desk if you’d like to see your reps by movement.

Top Fundraisers

Below are our top 10 fundraisers!

Charles Smith
$2,025

Patrick Sullivan
$1,930

Katherine Day
$1,385

David Osorio
$1,100

Richard Greenspan
$1075

Karl-Henry Cesar
$705

Lee Savage
$680

Kelley Blosser
$550

Cidney Falk
$430

Joseph Sinchak
$400

We also wanted to spotlight Katherine Day who had the most donors with a whopping 32 people donating to her effort. Amazing!!!!

Sponsors

Left Bank
Cafe Grumpy
Shake Shack
Brooklyn Brewery
Superfine
Brooklyn Creative League
Territory Foods

Three rounds for max reps of:
Wall-ball 20/14/10 – 10’/9’/8′
Sumo deadlift high-pull 75/55/35lbs
Box Jump 20/16″
Push-press 75/55/35lbs
Row (Calories)

Notes
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

A message to CFSBK from the CEO of Hope For Haiti

CFSBK has raised over $17,000 for HFH!!!! We’ll be tabulating donations until 11:30am today. If you’re a fundraiser, please check the corrections sheet to make sure anyone who donated for you but didn’t select you for the drop down can be corrected by Go Fund Me. We can’t do this on our end so there is a bit of a delay on when they get to it. Unclaimed donations will be considered general donations.

Thank you to our Sponsors

We’d like to thank our sponsors for providing some very generous gifts for our fundraising leaders!

Left Bank
Cafe Grumpy
Shake Shack
Brooklyn Brewery
Superfine
Brooklyn Creative League
Territory Foods

Territory foods has also generously donated a $50 gift card to EVERYONE who signed up for Fight Gone Bad. There is a one week expiration to place your order though! We will email participants that prize directly.

Heats Schedule

Doors will open at 8:30am, 30 minutes prior to our first heat. After the final heat wraps up, we’ll have an awards ceremony and take a group picture at 12pm! Be there!!

Today’s Programming

STRENGTH

Choose one letter from the list below based on what you have not performed this week so far.

A: Bench Press85%x3x5
B: Back Squat 85%x3x3
C: Shoulder Press 85%x3x5
D: Deadlift 85%x3x3

E: 4 Sets:
1. 8-12e RFE Split Squats
2. 8-12 DB Bench Press
3. 8-12 Supine Ring Rows

Notes
Tomorrow we have… well you know.

METCON

“ANNIE”

50-40-30-20-10 Reps for time of:
Double Unders
Sit-Ups

Notes
If you have any Double Unders, do them!
Full Volume (150)
40-30-20-10-5 (105)
10-10-10-10-10 (50)
Alt 2: Normal Volume
Singles: Double Volume

ASSISTANCE

Hammer Curls
3×10-12 

CrossFit Group Class Programming Template (WK6/8)

CFSBK Charging into FGB weekend like

FGB15k

We’re inches away from $15,000 raised for Hope for Haiti with Fight Gone Bad tomorrow! Lets get that last push over the edge by end of day folks! We have a special message from the CEO of Hope for Haiti being posted tomorrow thanking us for our efforts. We also have a special surprise for everyone signed up for Fight Gone Bad from our friends at Territory!

Today’s Programming

STRENGTH

Deadlift
85%x3x3

Notes
Take at least 7-10 minutes to get to your work weight. Rest about 3+ minutes between work sets.

METCON

AMRAP 20:00
Run 400m
6 Power Cleans
12 Kipping Pull-Ups

Notes
The Power Cleans should be medium heavy steady singles (+/155/135/95/75/-)
KPU: 12 reps / 8 reps / 8 Strict or Banded / 12 Ring Rows

CrossFit Group Class Programming Template (WK6/8)

OG JB Appreciation Post! JB has been a CFSBKer for 11 years and dutifully worked the front desk for the last 3. You can catch JB at the gym at like 4am getting things ready, knowing everyone’s name and being super chipper and helpful. We <3 you JB

We’ve passed the $13K mark raised for Hope for Haiti. Fight Gone Bad is gonna be epic!

Melissa Arnold Memorial Workout Next Week

Next Wednesday, October 27th we will be running a commemorative workout to honor the life of Melissa Arnold, who tragically passed away in early September. The workout will take place on her birthday and was written by members of her family who do CrossFit. They and two of her former CrossFit affiliates will be participating. We will post more information about the life and legacy of Melissa next week.

This weekend her family is also holding a Celebration of Life for Melissa, which you can read about and offer condolences via the link.

As a related programming note, next week we will swap Wednesdays Shoulder Press for Thursdays Deadlifts since Melissa’s workout includes them. It was one of her favorite movements.

Today’s Programming

STRENGTH

Shoulder Press
85%x3x5

Notes
Rest 2-3 minutes between work sets.

METCON

7 Rounds for time of:
7 SA DB Push Press, L
7 Box Jumps
7 SA DB Push Press, R
7 Push-Ups*

Notes
If you’re not coming tomorrow and would prefer to do kipping, strict or banded pull-ups instead of push-ups, make the switch.

ASSISTANCE

A1: Seated Lateral Raises
3×10-20

A2: Single Arm Bottoms Up Kettlebell Carry @ ~90°
:30-:40e

Notes
Alternate between the two exercises for three total sets. For the Carries, walk back and forth inside the gym focusing on shoulder stability/time under tension while moving, not distance completed.

CrossFit Group Class Programming Template (WK6/8)

Kai and Jon hitting Sumo Deadlifts during Monday’s Fight Gone Bad Prep Metcon

Over $12,000 Raised for Hope for Haiti

Team SBK is doing an amazing job fundraising for Hope for Haiti, over doubling our $5,000 goal with over 12k raised with 4 days left to go! If you’re doing Fight Gone Bad and havent fundraised, take a minute today to email friends and family, or make a contribution yourself! Below are our top 10 fundraisers by total raised. We’ll also be ranking people by how many donations they solicited!

Charles Smith
$1,625

Patrick Sullivan
$1,605

Katherine Day
$1,330

David Osorio
$850

Richard Greenspan
$700

Lee Savage
$6301

Karl-Henry Cesar
$470

Cidney Falk
$430

Jen Kim
$345

Kelley Blosser
$250

Today’s Programming

STRENGTH

Back Squat
85%x3x3

Notes
Take at least 7-10 minutes to get to your work weight. Rest about 3 minutes between work sets.

METCON

Every 5:00 for 4 sets:
20 Wall Ball Shots
12 Alternating Dumbbell Snatches
1:00 Air Bike for Calories

Notes
Each work interval should be completed in around 2:30-3:30. If your work takes longer than 3:30, reduce the volume. Your first round should be the slowest. Wall Balls should be unbroken, Snatches should be steady and heavy bike should be just no fun at all.

CrossFit Group Class Programming Template (WK6/8)

Farewell Rebecca Rose!

We’re bidding farewell to Rebecca Rose who is moving back to the UK. Here she is pictured above with Coach Lynsey during her last class on Saturday. Rebecca started in 2018 coming 1-2 times per week to short circuit classes, but when the world closed down she started taking zoom classes 5 days per week. With all her family in the UK and unable to travel as well as living alone, she leaned on the CrossFit community to keep her sane during quarantine then kept her momentum becoming a regular in group classes when we reopened. In that time she has made tremendous progress (increasing her BSQ weight by 3x when she started, getting comfortable with cleans and getting double unders to name a few) and has been an absolute pleasure to have in class for coaches and fellow members alike. We will miss you Rebecca!!

ANTIGRAVITY STRENGTH STARTS ON 10/25

A new cycle Coach Ro‘s acclaimed Anti-Gravity Strength class starts Monday 10/25/21 This class always (and we mean always) sells out quickly, so get on it!
Each AG Strength class will be an hour long, focusing on the strength and skills needed to improve Pull-Ups, Handstand Push-Ups, dips, muscle ups, pistols, kipping handstand push ups, kipping pull ups, kipping dips, etc. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight/gymnastic skills. This fundamental strength work will carry over into other CrossFit gymnastics movements. The class meets 3 times per week for 8 weeks according to the schedule below.

SCHEDULE

10/25/2021-12/17/2021
Monday from 12:30pm – 1:30pm
Wednesday from 12:30pm – 1:30pm
Friday from 12:30pm – 1:30pm

COST AND ELIGIBILITY

The cost is $300 per month ($600 total plus NY sales tax). This cycle is open to all CFSBK members.

WHAT HAPPENS IN A CLASS?

The first class will begin with an assessment of each individual’s upper body push, pull, lower body and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, goals, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise you on this on a case by case basis. Just ask!

Register Here!

Today’s Programming

STRENGTH

Bench Press
85%x3x5

Notes
Rest 2-3 minutes between work sets.

ASSISTANCE

A1: Bodyweight Triceps Extensions
3×10

B: Pull-Overs (plate or DB)
3×10-20

Notes
Alternate between the two exercises for three total sets. If you were here last week, progress the pull-overs in one or more of these ways: 1. Go heavier 2. Complete more total reps and/or 3. Perform the movement at a slower tempo.

METCON

AMRAP 8:00
2-4-6-8-10-12-14… reps of:
Sumo Deadlift High-Pulls
Burpees

Notes
SDHP: FGB weights 75/55/35
Don’t bail or slam the SDHPs

CrossFit Group Class Programming Template (WK6/8)

Have you considered doing FGB in a weighted vest??

Fight Gone Bad Heats!

Below are the Fight Gone Bad heats for this coming weekend! Note that each (all but 1) teams have both a competing AND a judging heat.

At 11:40 we’ll have an awards ceremony and take a group picture so please come back if you’re in an earlier heat and want to head out between. Also there will be a team photo post workout for each team in full costume!

Also ya’ll. We are SO CLOSE to DOUBLING our fundraising goal inching toward the $10,000 mark as of posting this. Final week to get the word out!

Want to get in on the action?! We’ve got a couple slots left open on a few teams, just email cfsbkfgb@gmail.com and we will fill out any teams that may have a missing person.

Today’s Programming

GRUNT WORK

5 Rounds for Load/Quality:
130m Sandbag Carry
10e Renegade Rows
1000m Bike Erg/400m Row/250m Ski Erg
15 Anchored Weighted Sit-Ups

Notes
Move through this Assistance at a steady pace. It should feel like aerobic grunt work. Also classes will meet in 608 today!

ASSISTANCE

3 Sets:
10-20 Banded reverse flys
8-12 DB Curls

CrossFit Group Class Programming Template (WK5/8)

Pilates Happy Hour Returns Today

In person Pilates mat classes with Frank starts back up at CFSBK this Sunday!!!

Maybe you used to come to Pilates in the annex in the “before times”, maybe you got your jam on at Pilates zoom throughout 2020, or maybe you’ve never heard of / thought about taking Pilates at CFSBK. Whatever camp you fall into come check out Pilates beginning this coming Sunday morning. Frank will be teaching the Pilates Method, as created by Joseph Pilates in the early 1920s, which focuses on building your core strength, control, and stability. While almost everything in Pilates has some sort of focus on the abs, in class you’ll hear Frank talk almost constantly about the position of your spine and its connection to your core. For that reason, Pilates can be a great way to round out your CrossFit workouts, and get a bit of added stretching along the way. But don’t take our word for it, here is what your friendly CFSBKer says about how Pilates has impacted her workouts:

“Pilates with Frank has been an absolute game changer in my fitness journey. I’ve always known core strength was important for weight training, but it wasn’t until I took Frank’s classes that I really knew how to tap into that core engagement and feel a change in my workouts. If you’re looking to add a little fun to your regimen and gain the control you don’t know you’re missing, take this class!” – Caroline Svenson

A long time runner, Frank started doing Pilates in 2001 to build core strength and avoid injury. He has been a member here since 2014ish and you’ll find him coming to classes typically in early evenings (unless there is rope climbing….then he stays home and makes martinis). Bored to tears with the corporate ladder, Frank trained to become a Pilates instructor three years ago, and began teaching at CFSBK in the second half of 2019. While still doing his corporate gig Frank also teaches at a couple Pilates studios around Brooklyn. Come check it out!