Today’s Programming

STRENGTH

Pause Power Snatch + OHS

Notes
This week we start focusing on pulling from the floor. Focus on a tight, balanced and strong first pull before pausing just above the knee cap before going for the snatch. You can choose to Power Snatch, then Overhead Squat OR you can perform the full snatch after the pause.

METCON

6 Rounds for Reps of:
:30 Air Bike Max Cals
:30 Rest
:30 Alternating DB Snatches
:30 Rest
:30 Box Jumps
:30 Rest

Notes
Work hard on each interval and make it your goal to stay consistent through all 6 rounds.

CrossFit Group Class Programming Template

CFSBK @ Home

Front Desk Staffer and Man on a Mission Grant W powering through some rowing

How Should We Do Drugs Now? NYT

Today’s Programming

STRENGTH

Deadlift
3-3-3

Notes
Today’s Deadlifts should all be pulled from a dead start, no touch-and-go reps.

METCON

For Time:

5 Push-Ups
10 Kettlebell Swings
20 Double Unders

10 Push-Ups
20 Kettlebell Swings
40 Double Unders

15 Push-Ups
30 Kettlebell Swings
60 Double Unders

20 Push-Ups
40 kettlebell Swings
80 Double Unders

15 Push-Ups
30 Kettlebell Swings
60 Double Unders

10 Push-Ups
20 Kettlebell Swings
40 Double Unders

5 Push-Ups
10 Kettlebell Swings
20 Double Unders

Notes
Total volume:
80 Push-Ups
160 Kettlebell Swings
320 Double Unders

KB: Use a medium/Light Kettlebell that will allow you to hit big sets of up to 20 reps on most of these rounds.
Push-Up: elevated or Knee Push-ups
JR: 1/2 Volume DUs / full volume alt 2 / 2x Volume SU

CrossFit Group Class Programming Template

CFSBK @ Home

Coach Whit is Levitating

Coach Whitney Launching a New Class

The Russian Kettlebell Swing with Jeff Martone

Today’s Programming

STRENGTH

E3MOM
Pause Back Squat
75%x 3-5×5

Notes
This week we’re programming a range of 3-5 reps based on how difficult the weight is feeling for you. If things are getting pretty tough and you feel like you can’t hit 5s with perfect technique, drop to three reps. If things are still moving well attempt the 5×5
If you don’t have a heavy single choose a sub max weight that will challenge your positions in the hole

METCON

16:00 AMRAP
6 Kipping Pull-Ups
9 Thrusters
130m Run

Notes
Pull-Ups: + 6 CTB / 6 Kip / 3-6 Strict / 6 Banded / 9 Ring Rows
Thrusters: Unbroken most or all rounds (+/115/95/75/55/-)

CrossFit Group Class Programming Template

CFSBK @ Home

Throwback to a 2019 Friday Night Lights Event

Save the Dates! Upcoming events @ CFSBK

We are so excited to finally be announcing some upcoming events after a very long year + of not being able to have many indoor social events at the gym. Below are some upcoming events we’ve confirmed. Stay tuned for additional events and seminars in the works as well!

Friday, July 30th: CFSBK Presents the “Wet Hot American Throwdown” This will be an informal, in-house Friday night competition just for fun. We’ll do 2-3 workouts and follow up with an optional social at a local bar like park life. We’re capping this at 30 competitors. More details to follow!

Sunday, Sept 19th: CFSBK’s 14th Anniversary

Saturday, October 9th: FIGHT GONE BAD 2021

Saturday, December 4th: CFSBK Community Art Show

Saturday, January 8th: CFSBK Community Potluck

Last Chance to sign up for Starting Strength!

The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Evening Cycle
Monday July 12th – Friday September 4th
Monday’s and Wednesadys at 7:30pm
Fridays at 6:30pm
Register Here

Afternoon Cycle
Monday July 12th – Friday September 4th
This cycle meets at 11AM Monday and Wednesday and Friday
Register Here

Curing Movement Dysfunction: Dr. David Johnson and CrossFit Neuro

Today’s Programming

A LA CARTE

A. FSQ 3×3

B. Bench or Shoulder Press 8-8-8

C. Mid Hang Clean or Snatch 1-1-1-1-1

D. EMOM 16:00 6-12 cal Bike / 12 Burpees

E: 4 Rounds FT: 400m Run / 20 HPC / 10 HSPU

F: AMRAP 12: 15 Kipping Pull-Ups / 20 Wall Ball Shots / 25 Cal Row

Notes:
Choose a lift or metcon that corresponds to what you have not performed in the prior few days or what you’re least sore from. For the barbell movements, you may also consider adding a secondary lower skill bodyweight/DB exercise to create a superset.

ASSISTANCE

400m Sandbag Carry
100 Theraband Pull-Aparts

CrossFit Group Class Programming Template

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

Lee trucking through a hard second mile during Murph on Memorial Day.

Today’s Programming

METCON

5 Rounds for time of:
400m Run
20 Hang Power Cleans
10 Strict HSPU

Notes:
The cleans in this workout should be done in about 3-5 sets. You should always be able to do no less than 5 reps and no more than 10 at a go through the whole workout.
HSPU: 10 Strict / 1-2 abmats Strict / Kipping / Strict DB Press

CrossFit Group Class Programming Template

CFSBK @ Home

Coach Victoria and Super Karl all smiles during training.

Air Pollution’s Invisible Toll On Your Health – The New York Times

Today’s Programming

STRENGTH

Front Squat
3×3 Across

Notes:
Perform 3 sets of 3 reps at the same weight. Attempt to go heavier than last week’s 5×5. Next week we’ll hit 5 sets of 3 at the same or slightly heavier.

METCON

EMOM 20:00
A: 6-12 Cal Bike
B: 12 Burpees

Notes:
Scale the volume to complete both movements in about 30-45 seconds per minute

CrossFit Group Class Programming Template

CFSBK @ Home

Long time CFSBKer Michelin G getting some sun on the GHD a few weeks ago during group class. Did you know Micheline owns a great farm to table restaurant in the West Village? Visit The Left Bank!

CFSBK Strength Cycle

The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Evening Cycle
Monday July 12th – Friday September 4th (11 slots)
Monday’s and Wednesadys at 7:30pm
Fridays at 6:30pm
Register Here

Afternoon Cycle
Monday July 12th – Friday September 4th (11 slots)
This cycle meets at 11AM Monday and Wednesday and Friday
Register Here

Improve Your Front Rack Mobility – Squat University

Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am

Today’s Programming

A LA CARTE

A. E3MOM: Pause BSQ 70%x5x5

B. Bench 8-8-8

C. Mid Hang Clean or Snatch 1-1-1-1-1

D. AMRAP 12: 15 Kipping Pull-Ups / 20 Wall Ball Shots / 25 Cal Row

E: Triple Tabata Mash-Up

F: 4 Rounds: 400m Run / Shoulder Presses

Notes:
Choose a lift or metcon that corresponds to what you have not performed in the prior few days or what you’re least sore from. For the barbell movements, you may also consider adding a secondary lower skill bodyweight/DB exercise to create a superset.

Tomorrow we have Front Squats, assault bike and burpees.

ASSISTANCE

A: Single Arm DB Row
12-12-12-12 (each)

B: Seated Hammer Curls
10-10-Max

Notes:
Perform the 4 sets of Single Arm DB Rows working up to as heavy as you can for 12 reps. When you’re all done with the rows, perform two sets of 10 then one set to failure on seated hammer curls. Chase the pump my friends.

Lizzy S staying in shape through her pregnancy. Love to see it!!!

Masala Mama Pops up!

CFSBKer Nidhi J has a pop up she wants the community to know about… and its right near the gym! Some of you may have even taken Nidhi’s virtual cooking class we hosted during shut down! Details below:

I’m thrilled to announce that Masala Mama is opening a Pop-up restaurant in the heart of Gowanus in Brooklyn. It is graciously being hosted by Michael & Ping’s restaurant at 437 3rd Ave (between 7th and 8th street, right next to my favorite pie place, Four & Twenty Blackbirds).

The menu (below) is vegetarian, simple and delicious, cooked with a light hand and with lots of plant-based options. In keeping with the Masala Mama philosophy, everything is prepared with quality ingredients, fresh produce and attention to detail. What makes our food special is our use of artisanal paneer, sourdough naan, hand-crafted tofu from Bridge, freshly roasted spices and extra virgin olive oil. Even our chutneys and relishes are made in-house.

There’s no table service but we do have counter service and seating for those who want to eat in. Beer is available for on-premises consumption, and you can bring your own wine for a $10 corkage fee. You can see the food menu and order online (MasalaMamaNYC.com) for pickup or delivery within a limited radius. We’re also available on Doordash with a wider delivery area, and soon will be Grubhub and other platforms.

We opened with a dinner menu on Wednesday June 30th and are offering 25% off till July 8 for all website orders placed on MasalaMamaNYC.com (use promo code FRIENDS25). We are presently open Wed-Sun 5-9 pm.

Do help us spread the word and tell your friends. As you know, it takes time to get things right when you’re starting out, so if there are any rough patches, please bear with us and give us feedback.

This has been a long-awaited dream of mine, and I can’t wait to share it with you!

Nidhi

This TikTok Lawsuit Is Highlighting How AI Is Screwing Over Voice Actors – Vice

Today’s Programming

STRENGTH

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

Notes:
Work up to a heavy but technically sound mid hang snatch. Receive the barbell as low as you can given your flexibility.

METCON

4 Rounds for time of:
Run 400m
15 Shoulder Presses

Notes:
The shoulder presses are taken off the floor and should take you 1-3 sets per round.

CrossFit Group Class Programming Template

CFSBK @ Home

The one and only Emily A dropped into CFSBK while in town!! We made her carry heavy stuff!

Last Virtual Yoga Class Tomorrow!

Tomorrow will be our final Virtual Yoga class with Coach Whit! Come through at 7am to get your morning movement in at home before we end this class forever. Stay tuned though, Coach Whit WILL be launching a brand new type of class in the annex on Saturdays soon! This new class won’t be deducted from your weekly visits either!

Virtual Class Zoom Room (Password: CFSBK)
No RSVP necessary, no class deductions, just come through!

5 Tips to Improve the Snatch – JTSstrength.com

Today’s Programming

STRENGTH

A1: Bench Press
8-8-8

A2: Double Dumbbell Romanian Deadlift
10-10-10

Notes:
Work up to a heavy but techincally sound 8 rep set on the bench press. Try to go heavier than week one (6/22) Superset your bench press with a romanian deadlift.
Keep the RDL submax but challenging.

METCON

Triple Tabata Mash-Up

8 Rounds of:
:20 AMRAP Double Unders
:10 Rest
:20 AMRAP Push-Ups
:10 Rest
:20 AMRAP Kettlebell Swings
:10 Rest

Notes:
Go for max reps on each movement. Scale the Double Under version and push-up style so that you can get some reps in each round. If you start with strict push-ups and they “go away” modify to knee push-ups.

CrossFit Group Class Programming Template

CFSBK @ Home

Diana and Jenn having a grand old time during last week’s partner AMRAP

CFSBK Strength Cycle

The Starting Strength program is an opportunity to spend 8 weeks honing your technique and increasing your capacity at the most fundamental strength movements: Back Squat, Overhead Press, Bench Press and Deadlift. This small group format of 90 minute sessions offers one-on-one guidance, great camaraderie, and a simple roster of movements allowing you time to correct errors and challenge your limits.
Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

Evening Cycle
Monday July 12th – Friday September 4th (11 slots)
Monday’s and Wednesadys at 7:30pm
Fridays at 6:30pm
Register Here

Afternoon Cycle
Monday July 12th – Friday September 4th (11 slots)
This cycle meets at 11AM Monday and Wednesday and Friday
Register Here

Recovery Strategies: How to Know When to Take a Day Off (and When to Keep Going) – CrossFit

Today’s Programming

STRENGTH

E3MOM
Pause Back Squat
70%x5x5

Notes
Perform one set every 3 minutes for 5 sets. Base your % off your recent heavy singles from the prior cycle. If you don’t have a heavy single choose a submax weight that will challenge your positions in the hole

METCON

4 Intervals of:

In 3:00:
15 Kipping Pull-Ups
20 Wall Ball Shots
AMRAP Row Cals in remaining time

Rest 3:00

Notes
Aim to finish the pull-ups and wall balls in about 1:30 per round. Scale the pull-up volume to 10 kipping, 8-10 strict/banded or 15 Ring Rows. Use a wall ball weight that will allow you to go unbroken most or all sets.

CrossFit Group Class Programming Template

CFSBK @ Home

Frankin is feeling it.

Schedule Change today

We’re running an abbreviated schedule today! Everything is reflected in the Zen Planner membership app as well.

Monday
CrossFit Group: 6a, 7a, 8a, 10a
Short Circuit: 9a
Open Gym: 6-11a
*No Evening Classes

Permanent changes to Open Gym

Effective immediately we are not longer requiring timed entry to Open gym nor is there a 90 minute cap on your workout. Come whenever, stay as long as you need. We are still requiring Open Gym members to RSVP ahead of time. Also, group class members have access to all open gym times as well, which will require an RSVP in zen planner as well.

What could go wrong?!

Lauren Fisher and Jordan Adcock do Heavy Fran