CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am & 12pm
Morning Mindfulness: 8am

Today’s Programming

STRENGTH

Sumo Deadlift
3×8

Notes:
Work up to three sets of a heavy sumo deadlift. Each rep should be taken from a dead start, no bouncing.

ASSISTANCE

3-5 sets for Quality
2:00 Bike or Row
8-12e 3 point DB Rows
8-12 Decline DB Pull-Overs
12e Single Leg Calve Raises

Notes:
Keep your heart rate elevated and chase the pump.

CrossFit Group Class Programming Template

CFSBK @ Home

Maria on the dumbbell bench.

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

Today’s Programming

STRENGTH

A: Power Clean + Push Press or Jerk (Heavy Single)

B: Back Squat 3×5 (you can use %s from Tuesday or just perform a 3×5)

C: Bench Press 3×15-20

D: Chin-Ups 5×5-10

Notes:
For today’s strength segment, choose an exercise that corresponds to what you have not performed in the prior few days or what you’re least sore from. You can also add a second, non barbell movement as a superset. For example, you might perform Bench Press, but add in some DB Rows or you might do Deadlifts and Chin-Ups

Tomorrow we have Sumo Deadlifts

METCON

6:00 AMRAP
3 Thrusters
6 Burpees

Notes:
Choose a challening load on the thrusters that will allow you to perform every round unbroken, but really suck. If you have a dificult time racking barbell thrusters, perform heavy DB thrusters instead.

CrossFit Group Class Programming Template

Welcome new CFSBK Coaches Carissa and Patrick!

We’re stoked to announce two new additions to our coaching team! One is a familiar face around the gym and the other is brand new to SBK! Carissa and Patrick exemplified the kind of experience level, values and kindess we look for in sbk coaches. Learn more about them below:

Carissa will start on Wednesday and Friday evening classes.

‘Why Is It Impossible For Me to Cut Down on Screen Time?’ – Vice

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

Today’s Programming

STRENGTH

Bench Press
3×15-20

Notes:
Perform three sets of 15-20 unbroken reps on the bench press. These will be light and BURN. Get to a work weight sooner than later and use your rest periods well.

ASSISTANCE

3-5 Sets for quality/load
130m Farmer’s Carry
8-12 Dips
20-30 Hollow Rocks

Notes:
FC: Use two kettlebell or dumbbells or loadable handles for the farmer’s carries. Use a load where you’ll only need to put the implements down 1-2 times at most.
Dips: Perform these on the rings, matador or using the edge of your bench with your feet propped up on a box.

CrossFit Group Class Programming Template

CFSBK @ Home

Farewell Coach Victoria

Coach Victoria was granted an incredible promotion in her basketball coaching career! The time and bandwidth this opportunity demands is great, and as a result, unfortunately, this will be her last week at the gym. During our extended closure last summer we lost 4 coaches who decided to leave the city and when it came time to reopen, we needed to find a suitable replacement. Victoria was a former member, P.E. teacher, basketball coach and fitness professional who was the perfect fit in a time when we really needed help. I want to thank Coach Victoria on being part of our team and story during one of the most tumultuous times in our gym’s history. She was a key player and will be missed on the floor. Best of luck moving forward with your new endeavors, coach V!

From Coach Victoria:
CFSBK Family,

What an incredible time it has been here with you all. From member to coach, I’m thankful that I got the opportunity to grow in so many ways. Some of you know, I coach basketball and have been for the past 6 years. I take this growth with me to a new opportunity coaching at Abraham Lincoln HS. With this new position, comes greater responsibility and I’m excited for this next chapter in my coaching career.

I am super grateful to David who trusted me with you all and for his dedication in helping me grow as a Crossfit Coach. I’m thankful for my time here coaching you and just chatting with you during class. My last day with you all will be Sunday May 16, but I’ll be dropping in to some classes in the future to hang with you all! Until then, Coach Victoria……OUT! 🙂

How The Mayoral Candidates Will Make Housing More Affordable In NYC – Gothamist

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

Today’s Programming

STRENGTH

Back Squat

Level 2
5×5 @65%

Level 1
3×5 Across

Notes:
Choose a programming path appropriate for you. Level 2 is an intermediate/advanced program for people who have been consistently squatting heavy for at least 6 months to many years.

Level 1 is great for people who have been lifting less than 6 months, who are resetting or don’t have a true 1RM to work from. Monday and Saturday’s Level 1 squats will follow identical rep and set schemes. If you’re going to be coming on both Mondays and Saturdays (or perform these on a la carte days) then be more conservative with your weight jumps per session. Even 5lbs total can add up quickly. These should be performed as sets across for all the work sets. Lifters should start the cycle at a conservative weight where they feel like they’ve got 4-5 reps left in reserve. If time permits, 4, or even 5 work sets may be performed.

METCON

EMOM 15:00
A: 50 Double Unders
B: 25 Kettlebell Swings
C: 5-10 Strict Chin-Ups

Notes:
Perform 5 rounds of the EMOM
DU: If you hit 50 double unders you can call it, otherwise perform as many doubles as you can within the minute. If you’re doing alternating 2 steps or singles, perform AMRAP 1:00.
KB Swings should be ubroken or two sets with a short break.
Chin-Ups: If you’re performing strict chins, the reps may go down through the workout as you fatigue. Don’t do more than 10 or less than 5 in any given round. Scale to banded, ring rows or self assisted.

CrossFit Group Class Programming Template

CFSBK @ Home

Stella about to fly!!!!

12 Books About Women Athletes That Will Keep You Glued To The Page – Buzzfeed

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

Today’s Programming

STRENGTH

Deadlift + Hang Power Clean + Push or Split Jerk

Notes:
Work up to a heavy but technically sound single on the complex.

METCON

AMRAP 15:00:
10 cal Row
5 Strict HSPU
12 cal Row
6 Strict HSPU
14 cal Row
7 Strict HSPU
16 cal Row
8 Strict HSPU
18 cal Row
9 Strict HSPU
20 cal Row
10 Strict HSPU
…

Notes:
Continue up the ladder for 15:00 seeing how far you get. Sub Shoulder Presses out of the rack for Strict HSPUs

CrossFit Group Class Programming Template

CFSBK @ Home

Sara G during Memorial Day Murph last year.

This training template will take us from 5/10/21-6/20/21. The weekly template is listed below by day. There will also be a bias towards workouts that prep us for “Murph” scattered into the first few weeks of the cycle.

MONDAY

Lower Body: Cleans
Clean variations and complexes as stand alone lifts or integrated into mixed modal workouts.

Upper Body: Pressing
Alternating weekly bias between overhead and horizontal pressing

TUESDAY

Lower Body: Back Squats

Choose a programming path appropriate for you. Level 2 is an intermediate/advanced program for people who have been consistently squatting heavy for at least 6 months to many years. Level 1 is great for people who have been lifting less than 6 months, who are resetting or don’t have a true 1RM to work from.

Level 2
Wk1: 5×5 @65%
Wk2: 4×5@70%
Wk3: 4×5@75%
Wk4: 4×5@70%
Wk5: 4×5@75%
Wk6: 3×5@80%

Tuesdays Level 2 squats will have a strength bias, while Saturday’s Level 2 squats will have a speed bias. Intermediate and advanced lifters can use their recent 1RMs from the last cycle to apply %s to the following 6 weeks of programming. After the cycle we’ll retest a heavy single.

Level 1
Wk1: 3×5
Wk2: 3×5
Wk3: 3×5
Wk4: 3×3
Wk5: 3×3
Wk6: 5×1

Monday and Saturday’s Level 1 squats will follow identical rep and set schemes. If you’re going to be coming on Mondays and Saturdays (or perform these on a la carte days) then be more conservative with your weight jumps per session. Even 5lbs total can add up quickly. These should be performed as sets across for all the work sets. Lifters should start the cycle at a conservative weight where they feel like they’ve got 4-5 reps left in reserve. If time permits, 4, or even 5 work sets may be performed.

Upper Body: Pulling Strength
Strict pull-ups, kipping pull-ups, horizontal pulling etc.

WEDNESDAY

Upper Body: Pressing
Alternating weekly bias between overhead and horizontal pressing. Wednesday and Monday’s press biases will compliment each other.

Intensity:
Wednesdays assistance and conditioning will often be for quality, skill based or bodybuilding style programming versus higher intensity conditioning.

There is no lower body bias but there is always an intention to perform well rounded workouts that can include things like carries, swings, step-ups etc.

THURSDAY

A La Carte Strength
This day you’ll be able to choose your own strength focus with options that relate to prior or upcoming days. We’ll provide 4-5 options for a primary exercise and you’ll also have the option of making it into a super set with a lower skill bodyweight or dumbbell exercise.

Metcons will be varied and compliment the surrounding programming.

FRIDAY

Lower Body: Hinge Bias
We’ll be performing cleans, deadlifts and similar hinge biased exercises

Intensity:
Wednesdays assistance and conditioning will often be for quality, skill based or bodybuilding style programming versus higher intensity conditioning.

There is no upper body bias but there is always an intention to perform well rounded workouts that can include things like holds, carries and some lower volume pressing and pulling.

SATURDAY

Lower Body: Back Squats

Choose a programming path appropriate for you. Level 2 is an intermediate/advanced program for people who have been consistently squatting heavy for at least 6 months to many years. Level 1 is great for people who have been lifting less than 6 months, who are resetting or don’t have a true 1RM to work from.

Level 2: Speed Squats
Wk1: 5×5@ 45%
Wk2: 5×5@50%
Wk3: 5×5@55%
Wk4: 5×5@50%
Wk5: 5×5@55%
Wk6: 5×5@60%

These lower % weights are intended to have the concentric portion performed at high velocity. Follow the tempo of 3-1-X-2. Speed squats are great for developing production of high threshold motor unit contractions. If you remember your high school physics, force= mass x acceleration. We can still produce high levels of force with lighter weights (mass) if we keep the speed on the way up (acceleration) as fast as possible. Sets should be performed with 60-90 second rest periods.

Level 1
Wk1: 3×5
Wk2: 3×5
Wk3: 3×5
Wk4: 3×3
Wk5: 3×3
Wk6: 5×1

Monday and Saturday’s Level 1 squats will follow identical rep and set schemes. If you’re going to be coming on Mondays and Saturdays (or perform these on a la carte days) then be more conservative with your weight jumps per session. Even 5lbs total can add up quickly. These should be performed as sets across for all the work sets. Lifters should start the cycle at a conservative weight where they feel like they’ve got 4-5 reps left in reserve. If time permits, 4, or even 5 work sets may be performed.

Upper Body: Pulling Strength
Strict pull-ups, kipping pull-ups, horizontal pulling etc.

SUNDAY

A La Carte Strength
This day you’ll be able to choose your own strength focus with options that relate to prior or upcoming days. We’ll provide 4-5 options for a primary exercise and you’ll also have the option of making it into a super set with a lower skill bodyweight or dumbbell exercise.

Metcons will be varied and compliment the surrounding programming.

‘How Can I Make Peace With the Life I Have?’ – The Cut

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

Today’s Programming

STRENGTH

A1: RFE Split Squat
10ex3

A2: DB Bench Press
12-12-Max

Notes
Work up to three challenging sets for each movement. On the Bench press, for your last set go to or one rep within failure as long as your technique is consistent.

METCON

5 Rounds for time of:
10 Calorie Row
20 Sit-Ups
30 Double Unders

CrossFit Group Class Programming Template

So looking forward to the eventual return of this program. Happy Mothers to all our CFSBK moms!! We <3 you

Will You Need to Prove You’re Vaccinated to Go to Shows This Year? – Vice

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

Today’s Programming

METCON

3 Rounds for time of:
550m Run
15 Clean and Jerks

Notes
550 is one lap around the block. If this is too much for you scale to 400m
Clean and Jerk should be medium heavy such that you can perform it as steady singles or touch and go reps in sets of 3-5 reps.

ASSISTANCE

A1: Bumper Plate Front Raise
10-10-Max

A2: DB RDL
10-10-10

CrossFit Group Class Programming Template

CFSBK @ Home

Farewell from James and Jess

Hey fellow SBKers!

James and Jess here. I’ve been meaning to write sooner but things got pretty crazy up until our move date out of Brooklyn. We’ve made it to sunny and warm Austin, TX and just getting grounded here.
I want to say thank you for creating an amazing and unforgettable experience at CFSBK. Since joining in 2017 I immediately knew CFSBK was the right environment to be in. From the professionalism, expert coaching, warm community and bad ass space, there are so many things I will miss about my second home. All of these things have contributed to making me a better athlete and frankly, a better human. And I’ve always felt that CFSBK was the gold standard in terms of the level of service provided to their members. No better way was this demonstrated in the way the gym handled matters during the peak of the pandemic when many things were uncertain yet you always followed the guidelines, kept members updated, and created safe environments for all and still continue to do so.
We’re currently trying out boxes in the area and it’s pretty interesting to work out without a mask these days. But anything goes in Texas right?
So to the coaches and to all the athletes I’ve had the pleasure of sweating with through a workout – THANK YOU. It was a blast and I enjoyed every minute of it.
I’ll always try to visit when I’m back in my OG home Brooklyn and if any of you find yourself in Austin get in touch and we’ll grab some BBQ.

Peace out fam!
James and Jess

Abbi Jacobson Prank Calls a Gym – Crank Yankers

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am & 12pm
Morning Mindfulness: 8am

Today’s Programming

STRENGTH

E2MOM 16:00
1 Front Squat

Notes
Every 2:00 for 16:00 (8 sets) perform a heavy single Front squat. Work up to a challenging and technically sound submax weight today.

METCON

30 Rounds for time of:
1 Strict Chin-Up
2 Burpees
3 Wall Ball Shots

Notes
Pull-Ups should be something you can move through quickly.
Scale to: 1 Kipping Pull-Up / 1 Banded Chin-Up / 1 Ring Row or Self Assisted

CrossFit Group Class Programming Template

CFSBK @ Home

Is it just us or does Harald look like he’s photoshopped into to this picture? We can confirm that he was at the gym yesterday despite this questionable evidence.

Starting Strength with Coach Jeremy

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.

Monday May 10th – Friday July 2nd
This cycle meets at 11AM Monday and Wednesday and Friday

Register Here

Monday May 10th – Friday July 3rd (7 slots)
This cycle meets at 7:30PM Monday and Wednesday and Friday

Register Here

The CrossFit Scholarship Program: Igniting a Spark CrossFit

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

Today’s Programming

STRENGTH

Option A: Back Squat 2-2-2

Option D: Chin-Ups 1-1-1 5×2

Notes:
For today’s strength segment, choose an exercise that corresponds to what you have not performed in the prior few days or what you’re least sore from. You can also add a second, non barbell movement as a superset. For example, you might perform Bench Press, but add in some DB Rows or you might do Deadlifts and Chin-Ups. Tomorrow we’ve got

METCON

For Time:
750m Row
20 Toes to Bars
40 KB Snatches

500m Row
15 Toes to Bars
30 Kettlebell Snatches

250m Row
10 Toes to Bars
20 Kettlebell Snatches

Notes:
Row: Rough time frames you’re looking for would be 3:00/2:00/1:00
T2B: scale volume if needed to: 15-10-5, otherwise scale movement to haning leg lifts or supine leg raises at full volume
KB: Reps listed are total.This works out to 45 snatches per arm. Use a medium light weight that will allow you to perform the workout in sets of 5-10 reps sets per arm while moving at a steady pace.

CrossFit Group Class Programming Template

Stephen, Dennis, Steph, Tim and Michelle getting in those pre-Murph runs

Hardstyle kettlebell snatch by Pavel Tsatsouline

3 Tips for Stringing Together Toes to Bar

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

Today’s Programming

STRENGTH

Floor Press
5×5-8

Notes:
Compare to week 2
Perform 2 Warm-Up then 5 progressive sets of the floor press. Try to maintain a 2-2-2-2 Tempo

ASSISTANCE

A1: Incline DB Bench Press
4×12-16

A2: Pistols (Alternating)
4×12-18 total

A3: 1/2 Kneeling Banded Rotations
4×8-12 each

Notes:
Inc BP: The last two sets should feel like you’ve only got 1-2 reps in reserve.
Pistols: Banded Pistols / Touch down Squat

CrossFit Group Class Programming Template

CFSBK @ Home

CFSBK IS HIRING!

Are you interested in working at one of NYC’s largest and most well known CrossFit gyms? If so, we are looking for friendly, energetic and professional coaches to join our team. We have part time coaching positions available for people who are passionate about leading group classes, working with individuals and bringing their light and energy to our organization. We offer competitive wages, opportunity for growth and a fun and inclusive work environment that has stood the test of time being in business over 13 years. If you’re interested, read the requirements below and shoot us an application video!

Requirements
– Active CrossFit Level 1
– Minimum 1 year experience coaching groups & individuals
– Availability to start by 5/16/21
– The applicant must be able to pick up at least 3+ of the following days listed below:

Available CrossFit Group Classes
M: 6/7/8a or 4:30/5:30/6:30p
T: 4:30/5:30/6:30/7:30p
W: 4:30/5:30/6:30/7:30p
Th: 4:30/5:30/6:30/7:30p
F: 4:30/5:30/6:30p
Su: 8/9/10a

How to Apply
Send us a 3-5 minute video introducing yourself with the following information.

– Summary of your professional background
– What you love most about coaching and what you think you could bring to our team
– Why you’d like to work at CFSBK
– What is important to you in a work environment

Introduction videos should be hosted on a platform like youtube or vimeo and emailed to david@crossfitsouthbrooklyn.com
Feel free to include a formal resume and anything else you’d like to share at that point. Selected applicants will then be asked to set up an in person interview.

The Song That Sold America to a Generation of Asian Immigrants – The Atlantic