CrossFit South Brooklyn

Established 2007

Saturday 4.24.21

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

Today’s Programming

PARTNER METCON

With one partner working at a time, complete the following AMRAP

AMRAP 30:00
Run 540m (270e)
30 Power Cleans. (15e)
40 Burpees (20e)

Notes:
Each person individually completes the run then then when back in the gym the reps can be divided however desired as long as only one person is working at a time.
Run subs: Row: 300m :: Bike 18 cal
Power Clean should be heavy enough that you don’t want to do more than 5 or so at a time but light enough that they’re all perfect.
CrossFit Group Class Programming Template

CFSBK @ Home

20:00 EZ Effort
10 Alt Worlds Greatest Stretch
10 Alt Arms Overhead Reverse Lunges
20 Alt Bird Dogs
1:00 Jumping Jacks/Jump Rope/Row etc

METCON

20:00 AMRAP
20 (10ea) Single Arm DB Hang Squat Cleans
20 Burpees
20 KB/DB Swings


Jason going heavy on squats. 2016

World’s Strongest Woman Donna Moore sets new record for Ardblair Stones Challenge in Scotland 2019

Friday 4.23.21

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

Today’s Programming

STRENGTH

Pause Back Squat
5×3

Notes:
Perform 5 sets of 3 reps on the pause back squat. If you came last Friday for the 5s try to go a little heavier this week.

ASSISTANCE

A1: Dual DB Tempo Push Press
3×8-12
Tempo X↑-2-3↓-1 tempo

A2: Single Arm Kettlebell Farmer’s Carry
3x65m

A3: Weighted Sit-Ups
3×20-30

Notes:
If you came yesterday you can do :30-45e Side planks instead of sit-ups.

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
6 Prone YTW
6ea Lunge w/ Wood Chop
12 Squat Jumps

Strength

A1. Paused Goblet Squat
4 x 8 – 10 Reps

A2. Single Arm DB Press
4 x 8 – 12 Reps Each @31X1

A3. Weighted Sit Ups
4 x 14 – 16 Reps Each

Conditioning

2 x Tabatas (8 Rounds of :20 Work/:10 Rest)

Tabata 1:
Semi Circle Mountain Climbers

Tabata 2:
Kettlebell Side Plank Hip Taps


Making that decision to pick up the barbell again. Every time you do it in a workout you know its going to be a struggle. You talk yourself through it, take that clearing breath and get back to work.

Core Stability: Side Bends or Suitcase Carry?

Thursday 4.22.21

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

Today’s Programming

STRENGTH

Option A (Mon): Front Squat 5×3

Option B (Tue): Deadlift 5×3

Option C: (Tue) Bench Press 3×5

Option D: (Mon) Shoulder Press 3×5

Option E: (Wed) Pendlay Rows 3×10

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. Pause Back Squats and DB Push Presses are programmed for tomorrow.

SKILL

Kipping Toes to Bars

Notes:
Focus on First the Kip Swing then adding in Progressive Kipping Leg Lifts. Prioritize maintaining Rhythm and gradually increasing ROM only as you can keep the flow.

METCON

AMRAP 8:00
Bike 16 Cals
8 Kipping Toes to Bars

Notes:
Bike Should take :45-1:00. 16 cals / 12 cals / 8cals
T2B: 8 Kipping / 6 Strict / 16 Supine Toes to Kettlebell

CrossFit Group Class Programming Template


Nicole, Theodora, Kristali and Meg back in November 2019. Can’t believe its been over a year since things have changed.

How To Do TOES TO BAR (TTB) | How to STRING BIGGER SETS!

Wednesday 4.21.21

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

Today’s Programming

METCON

4 Rounds for time
400m Run
12 Chest to Bar Kipping Pull-Ups
12 Weighted Step-Overs

Notes:
Run: Aim for around a 2:00 Effort. 400m Run / 270m Run :: 400m Row / 30-24 Cal Bike
Pull-ups: CTB / Kip / 8 Kip / 6-8 Strict or Banded / 12 Jumping (No Ring Rows)
Step Overs: 6 in each direction, alternating legs. Use two DBs for load on these

ASSISTANCE

A1: Incline DB Bench Row
3xRPE 9

A2: Single Leg Glute Bridge
3x12e

Notes:
Rows: Perform three challenging sets so that you only have about one rep left in reserve. Try to keep the rep range between 10 and 20.
Bridges: Perform these as an active rest between the more challenging Rows.

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
12 Alt Reverse Lunges
12 Alt Plank T’s
:30 Arrested Superman

Strength

A1. Goblet Split Squat
4 x 8 – 10 Reps

A2. Chainsaw Row
4 x 10 – 12 Reps Each @30X0

A3. Single Leg Glute Bridge
4 x 10 – 12 Reps Each

Conditioning

4 Rounds For Time:
8 Alt Single Arm Manmaker
16 Sit Ups


Motorbikes, assault bikes, Front Desker Amy rides them all! Here she is in group class with her ride or die Robyn!

Derek Chauvin Found Guilty of Murdering George Floyd – The Cut

Tuesday 4.20.21

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

Today’s Programming

STRENGTH

Sumo Deadlift
3-3-3-3-3

Notes:
Work up to a challenging triple on the sumo Deadlift

METCON

Alternating Rep Rounds of:

Row Calories
20-18-16-14-12-10-8-6-4-2

Bench Press
10-9-8-7-6-5-4-3-2-1

Notes:
If realistic for you, consider using 1x BW for the Bench Press. Otherwise, both weights should be medium/heavy such that you break up the 10 sets into two sets. You should never come close to failure on any set of Bench Press in this workout.

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
12 Alt Bird Dogs
6 Scap Push Ups
6 Inchworms

Strength

A1. Split Stance Contralateral Dumbbell RDL
4 x 8 – 10 Reps Each

A2. Push Ups
4 x 8 – 10 Reps @ 30×0

A3. Single Arm Overhead Wall Sit Hold
4 x :30 Each

Conditioning

3 Rounds (:40 Work/:20 Rest:) of:
1. Jumping Jacks
2. Russian Twists
3. Reverse Plank Shoulder Taps
4. American Kettlebell Swings

Notes:
Reverse Plank Shoulder Taps – Drive your heels into the ground, raise the hips and shift the hips from side to side to create momentum if holding the position is difficult. If you need to scale, bend the knees or hold a reverse plank bridge for 20 – 30 seconds.


Flexibility, I haz it! Ally L, a former dancer casually stretching before class.

Copying Strangers Workouts In The Gym!!

Monday 4.19.21

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

Today’s Programming

STRENGTH

Front Squat
5×3

Notes:
Perform 5 work sets of heavy triples on the back squat.

METCON

AMRAP 12:00
48 Double Unders
16 Thrusters
8 Burpees Over the Bar

Notes:
JR: 24 Double Unders / 48 Alt 2 / 96 SU / 10 cal Row or Bike
Thrusters are intended to be performed in 1-2 sets per round. Use a barbell or Dumbbells based on front rack comfort.

ASSISTANCE

Seated DB External Rotation
3×10-15

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
:15 Prone W Hold
12 Alt Squat Thoracic Rotations
6ea Side Plank Rotations

Strength

A1. Yoyo Squats
4 x 6 – 8 Reps

A2. Single Arm High Pull
4 x 8 – 10 Reps Each

A3. Reverse Crunches
4 x 12 – 15 Reps

Conditioning

AMRAP 12:00
45 Low Box Runners
8ea Single Arm Thrusters
8 Burpees Over DB

Notes:
Count one for reps on the Low Box Runners. You can also opt to replace them with 45 Double Unders, 45 AFT, or 90 Single Unders if you have a Jump Rope.

Fit 55+ is Back at CFSBK!

CFSBK is so happy to have brought Fit55 back to in house training at the gym! Last Thursday we had our first class back in action and will be offering class two times per week with coach Arturo on Tuesdays and Thursdays at 11am. All are welcome and no experience is needed!

What is Fit 55+?

Fit 55+ is a strength and conditioning class for older adults who want to move and use their bodies and are not content to simply sit on the couch getting older. Research points to development of chronic disease in older populations not as a consequence of aging alone, but as a product of decreased activity and less-than-healthy lifestyle choices. Strength training and conditioning can help both stave off, as well as reduce, the effects of many chronic diseases. As the old adage goes: “If you don’t move it, you lose it.”

Fit 55+ will help you:

  • Build muscular strength and joint integrity
  • Increase and maintain bone density
  • Improve cardiovascular function
  • Improve pulmonary function
  • Improve balance, coordination, and mobility
  • Reduce your risk of falling (and be more resilient in case you do)
  • Maintain independence and improve quality of life

Who is this class for?

Any older adult who wants to exercise in a fun, safe, and inclusive manner. Whether you’re a total newcomer to resistance training or more of a veteran, our classes will challenge you to become better.

What does a class look like?

A typical class will start with a series of light warm up movements to get your heart and joints ready for exercise. From there we’ll move onto the strength training portion of class, using a variety of tools to help you develop strength. You’ll use both weight training and body weight exercises of the upper and lower body to develop and maintain muscular strength and joint integrity.

After the strength training portion of class we’ll move on to the conditioning portion. Here the goal is to get a bit sweaty and elevate your heart rate for a while to improve heart function and lung capacity. To this task we’ll use a variety of equipment and modes like: rowing machines, exercise bicycles, sled pushes, sandbag training, and bodyweight exercises, in addition to many others. The variety keeps it engaging and more fun (we think) than just walking on a treadmill for an hour. Finally, we’ll end with a few cool down stretches to relax your heart rate and your mind before you head out of the gym.

Schedule

Tuesdays and Thursdays at 11am

Pricing & Sign-Up

Sunday 4.18.21

Posted on

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

Today’s Programming

METCON

5 Rounds for time
18 Calorie Bike
14 DB Bench Press
12 Total Barbell Reverse Lunges

Rest 3:00

Notes:
Choose loads for the Bench Press and Lunges that will challenge you but allow you to perform the movement unbroken. The weight may stay static through the five rounds or go up if you’re able to.

CrossFit Group Class Programming Template


Miriam and Morgan twinning.

Did you see yesterday’s announcement about our updated cleaning and check-in protocols??? If not scroll down to learn more!

NFTs Are Shaking Up the Art World. They May Be Warming the Planet, Too. – The New York Times

Saturday 4.17.21

Posted on

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

Today’s Programming

METCON

AMRAP 20:00
270m Run
5 Strict HSPU
10 Deadlifts

Notes:
HSPU: (+) Deficit / 5 Strict / 5 with 1-2 abmats / 5 Box Piked / 10 DB Z Press
Deadlifts: Medium heavy and mostly unbroken.

ASSISTANCE

A1: Rolling DB LTEs
3×8-12

A2: Toes Elevated DB RDLs
3×8-12

CrossFit Group Class Programming Template

CFSBK @ Home

METCON

AMRAP 20:00
10 Alt Single Arm Devils Press
5 Strict HSPU
30 Crossbody Jumping Jacks

Notes:
HSPU: (+) Deficit / 5 Strict / 5 with 1-2 abmats / 5 Box Piked / 5ea Single Arm DB Z Press

Strength

A1: Toes Elevated DB RDLs
3 x 8 – 10 Reps Each

A2: Lying DB Skull Crushers
3 x 12 -15 Reps

A3. Bicep Curls
3 x 12 – 15 Reps Each

Notes:
RDLs: If you have 2 DB’s or a Barbell, you can perform this movement as per the video. If you only have one weight, you can hold the weight with 2 hands, or perform them as single arm.

Congrats to Micheline G on attaining her US Citizenship!

Almost eighteen years ago I arrived in New York City for what I imagined would be a year or two, max. I had no idea I would grow to love it as much as I do. I’ve built my life in this country, I’ve started a business here and am a member of several different wonderful communities. Simply put, over the years, this country has become my home.
Realizing I had a civic duty to my adopted home, I very much wanted to be able to vote. So about two years ago, I told a CFSBK member, Christina Labrie – an ex immigration attorney – that I wanted to apply for citizenship. Christina graciously helped me with the rigmarole, et voila, je suis American! J
There were one hundred of us in the downtown federal building this morning for the swearing-in ceremony, all in our masks. Together, we took the oath of allegiance, and the excitement and happiness was palpable. For all of us there this morning, citizenship is no longer a dream, or a fantasy; and we are able to let that ever-pervasive feeling that we are in someone else’s country, slowly melt away. I can’t wait to start voting. 🙂

Jordan- Women embrace CrossFit shedding stereotypes 

Friday 4.16.21

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

Today’s Programming

STRENGTH

A1: Pause Back Squat
3×5

B1: Pendlay Rows
3×8-10

Notes:
Take 25-30 Minutes to work through the two exercises above. Perform the squats first then transition to the Pendlay Rows.
Squats: Work up to a heavy 5 keeping about 2 reps in reserve. Focus on a rock solid bottom position and perform a 1-2 second pause in the hole.
For the Pendlay rows, perform no more than 3-4 total sets. Weight should be progressive

METCON

4 Intervals of:
1:00 Row/Bike Max Cals
10 Kipping Pull-Ups

Rest 3:00

Notes:
Pull-Ups: (+) 5 Bar Muscle-Ups / 10 Kipping / 6 Kipping / 5 Strict or banded / 10 Jumping / 10 Self Assisted

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
6 Shoulder Wall W’s
12 Alternating Worlds Greatest Stretch
:20 Arrested Superman

Strength

A1: Goblet Squat @3131
4 x 8 – 10 Reps

A2: Single Arm DB Pendlay Rows
4 x 8 – 12 Reps Each

A3. Slide Plank Clamshells
4 x 10 – 12 Reps Each

Conditioning

6:00 AMRAP
6ea Single Arm Sumo Deadlift High Pull
6 Gate Swings
6 V Ups

Rest 2:00

6:00 AMRAP
6ea Single Arm Sumo Deadlift High Pull
6 Gate Swings
6 V Ups


Front desk superstar Grant W finished this week’s run/clean and jerk couplet in roughly 16:00!

How to Buy Happiness – The Atlantic

Thursday 4.15.21

Posted on

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

Today’s Programming

STRENGTH

Option A: Back Squat 3×5

Option B: Bench Press 3×5

Option C: Strict Chin-Up 5×3

Option D: Shoulder Press 3×5

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. Note that tomorrow we’ve got Back Squats and Pull-ups in the workout.

SKILL

Kettlebell Snatch

METCON

EMOM 12:00
A: 10 KB Snatches (L)
B: 10 KB Snatches (R)
C: 1:00 Plank

Notes:
After the skill review with the Kettlebell, perform a DB or KB snatch using a challenging load that allows you to go unbroken with good form.

CrossFit Group Class Programming Template


Trisha B chasing that pump

What Was America Doing in Afghanistan? – The Atlantic

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