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

Today’s Programming

STRENGTH

Floor Press
5×5-8

Notes:
Perform 2 Warm-Up then 5 progressive sets of the floor press. Try to maintain a 3-2-1-2 Tempo

METCON

For Time:
18 Burpees
24 Total OH Reverse Lunges
30 Anchored Sit-Ups

12 Burpees
18 Total OH Reverse Lunges
24 Anchored Sit-Ups

6 Burpees
12 Total OH Reverse Lunges
18 Anchored Sit-Ups

3 Burpees
6 Total OH Reverse Lunges
12 Anchored Sit-Ups

Notes:
Burpees 39 total reps as written / Squat Thrusts @ same volume
Lunges 60 total reps as written
Sit-Ups 84 total reps as written / Scale to: 24-18-12-6

CrossFit Group Class Programming Template

CFSBK @ Home

Joey cheating on 6:30 class at 4:30 yesterday

You Can Be a Different Person After the Pandemic – The New York Times

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

Today’s Programming

METCON

5 Rounds for time of:
Run 400m
10 Power Clean and Jerks

Notes:
Run 400m / 270m :: Bike 24 cal / 18 cals / 2:00
Use a medium load for the clean and jerks. Something you could do for steady singles the whole workout or touch and go in 2-3 sets per round. (../115/97/75/55/..)

ASSISTANCE

3 Sets of:
8e Single Leg Barbell RDLs
12 DB Lateral Raises

CrossFit Group Class Programming Template

CFSBK @ Home

Mo to bars.

With Broadway Theaters Still Dark, Some Performers Turn To Singing Telegrams Gothamist

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

Today’s Programming

METCON

6 Rounds for time of:
45 Double Unders
9 Front Squats
9 Kipping Pull-Ups

Notes:
JR: 45 DU / 30 DU / 45 Alt 2 / 90 SU
FSQ: Taken from the floor. Weight should be challenging and completed in 1-2 sets.
KPU: 9 KPU / 6 KPU / 6 Strict or Banded / 9 Self Assisted

ASSISTANCE

3 Sets of:
20 Calve Raises
10 Ring Rows

CrossFit Group Class Programming Template

CFSBK @ Home

Congrats to Thaisa, Daniel and Emilia!

Programming this week

This week’s movement template will look like this:

Monday: Squat / Pull
Tuesday: Hinge / Overhead Push
Wednesday: Single Leg / Horizontal Push
Thursday: Skill (Kettlebell Snatch)
Friday: Squat / Pull
Saturday: Hinge / Overhead Push
Sunday: Single Leg / Horizontal Push

Why This Toxic Canal Zone Is a Litmus Test for N.Y.C. Development – The New York Times

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

Today’s Programming

STRENGTH

Shoulder Press
3×5

Notes
Work up through three challenging sets of 5 reps keeping 1-2 reps in reserve. You’ll likely perform these across. Shoulder Presses may be static at the bottom of every rep or dynamic where you go right back up after coming to the bottom and resting at the lockout.

METCON

4 Rounds for time of:
20 Cal Row
16 DB Push Presses
12 total Weighted Step-Overs

Notes
20 Cal Row / 16 Cal Row :: 16 Cal Bike / 12 Cal Bike
The Push Presses should take you 2-3 quick sets to get through and bias a heavier DB.
Use the same DBs you did for the push presses to load the step-overs. 6 Step overs in each direction alternating legs.

CrossFit Group Class Programming Template

Tim R and Joel Z working through last Wednesdays 20:00 AMRAP

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

Wait, Could Andrew Yang Really Be New York’s Next Mayor? NYT

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

Today’s Programming

STRENGTH

EMOM 15:00
1 Hang Power Clean

Notes:
Work up to a techically sound hang power clean over 15:00. Try to work up within the EMOM. Don’t go heavier than you can move well for.

METCON

3 Rounds for time
400m Run
21 Kettlebell Swings
12 Kipping Pull-Ups

Notes:
Kettlebell should be medium heavy and potentially unbroken (24/20/15/12)
Kipping Pull-Ups: 12 Kipping / 8 kipping / 6-8 Strict or Banded / 12 Ring Rows

CrossFit Group Class Programming Template

CFSBK @ Home

Updated Covid Safety Protocols

Hey everyone, we wanted to check in and give you all an update on our Covid safety protocols. Now more than ever, it’s important to have a safe place to workout, blow off some steam, keep yourself healthy and see your gym friends. Since reopening on Sept 2nd, 2020, we’ve had over 23,800 check-ins at the gym and zero confirmed cases of covid transmission. We want to sincerely thank everyone for their diligence in following our protocols, staying home when sick and alerting us in cases of positive tests so that we could inform other members you shared the gym with. A year into the pandemic we’ve learned a lot about how the virus spreads as well as how it does not. We know that coronavirus is primarily transmitted through respiration and that proper ventilation, air filtration, social distancing and mask usage are all tools we can continue to lean on as effective mitigation strategies. Our open gates, hepa filters, mask policy and large workout stations all work to keep CFSBK a safe space to train. Recently the CDC released new guidelines regarding transmission via surfaces which we’re going to use to update our cleaning protocol at the gym. Additionally, many of you have gotten vaccinated so we’re also going to be providing an additional option to expedite your entry to the gym.

Cleaning

According to new guidelines released from the CDC, transmission of the Coronavirus via surfaces is exceedingly rare and regular disinfection does little to keep people safe. The inefficacy of regular cleaning to prevent covid transmission has been widely reported with some examples being here and here. Given this, we will be updating our cleaning protocol for members as follows:

• Continue to disinfect hands when entering the gym via the hand sanitation stations provided in each facility. Hand sanitizer is readily available throughout the gym and we encourage its regular use as well as minimizing touching your face.
• Cleaning of all used equipment will no longer be required at the end of your training sessions with the exception of: Go Mats, Abmats, Benches used for training and medicine balls. Now that we’ve got this great momentum cleaning, lets keep up the hygienic practice of always cleaning items you may leave sweat on.
• Chalk will become available for communal use again and will also continue to be available for individual purchase. We’re currently restocking chalk so there may be a delay in its availability.
• Cleaning supplies will continue to be available as they have been. Members who would like to clean up any additional equipment before or after use are more than welcome to.
• Should we be informed that a member has tested positive for covid, we will spray down the equipment with disinfectant in the relevant gym.

We’re excited to provide more of your precious time at the gym to training instead of cleaning and hope this will be a relief to all.

Digital Health History Questionnaire and Vaccine Cards

We’re delighted to see how many of you have already gotten vaccinated. To expedite your entry to the gym, moving forward you will have the option of either filling out the digital health history questionnaire or showing us your vaccination record card after you have been fully vaccinated and it has been 14 days or longer since your final shot. We will also accept a New York State Excelisor Pass.  For the time being we will continue to take temperature readings upon entry.

If you have any questions or concerns, please contact david@crossfitsouthbrooklyn.com

First-in-human clinical trial confirms novel HIV vaccine approach developed by IAVI and Scripps Research – Scripps Research

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

Today’s Programming

STRENGTH

Back Squat
3×6

Notes:
Perform three sets of 6 reps on the back squat leaving 1-3 reps in reserve. Move well, feel good!

METCON

30-20-10 reps for time of:
Wall Ball
Burpees

Notes:
This one might sting.
Scale the wall ball weight and height such that you can perform sets of at least 10 reps unbroken.
Scale the burpee to Squat Thrusts (no push-up) if needed.

CrossFit Group Class Programming Template

CFSBK @ Home

Adam coordinating his entire outfit and barbell.

The Black Church That Could Bankrupt the Proud Boys – Vice

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

Today’s Programming

SKILL

Kipping Toes to Bars

METCON

AMRAP 20:00
16 Calorie Bike
8 Kipping Toes to Bars
16 Box Jumps
8e DB or KB Snatch

Notes
Bike: 16 cals / 12 cals / 20 cal Row
T2B: 8 Kipping / 4-8 Strict / 12 Hanging Knee Raises / 12 Tuck-Ups
Snatch: Perform 8 on the left, then 8 on the right.

CrossFit Group Class Programming Template

First Bar Muscle-Up vibes from 2017 Subway Series

This guy held a plank for 8 hours and 15 minutes

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

Today’s Programming

STRENGTH

A1: SA Seated DB Press
3×8-10

A2: FFE Reverse Goblet Lunge
3×8-10e

Notes:
Perform 3 Work sets of each exercise, alternating between movements.

METCON

Every 3:00 for 5 sets perform:
50-75 Double Unders
10 Unbroken Barbell Push Presses

Notes:
Push Presses can be taken out of a rack and weight on the bar may be progressive or static. Aim to get around 60-90 seconds of rest within the 3:00 windows.

Jump Rope:
A+ 75 Double Unders
A: 50 Double Unders
B: 30 Double Unders
C: 1:00 Max Alt 2 step or Single Unders

CrossFit Group Class Programming Template

CFSBK @ Home

Elaina with perfect form on banded chins. When you use bands always prioritize enough assistance to create a mature top position.

Congrats to Katie Harper, Toni Smith, Carissa Mueller and Danny Calanca for qualifying for the quarterfinals!!

2021 Individual Quarterfinals Competition Details

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

Today’s Programming

STRENGTH

Romanian Deadlift
3×6-10

Notes:
Work up to three sets of 6-10 reps on the Romanian Deadlift. This exercise is essentially a pure expression of loaded hip hinging.

METCON

4 Rounds of:
Row 250m
5 Strict Pull-Ups
15 Kettlebell Swings
25 Sit-Ups

Rest 2:00

Notes:
Try to keep a high but sustainable intensity each round. Each movement should be unbroken, with the exception of the strict Pull-Ups which can be 2 sets if needed. Otherwise scale the voume back to 3 reps, use bands or self assisted pull-ups.

CrossFit Group Class Programming Template

CFSBK @ Home

Gene loves fitness mixed with a hint of danger.

Stiff Legged Deadlift vs Romanian Deadlift Alan Thrall

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

Today’s Programming

STRENGTH

A1: Front Squat
3×3

B1: Bench Press
3×8-10

Notes:
Take 30-35 minutes to work through both exercises. Start with the Front Squats then move directly into the Bench Press.

METCON

Tabata Mash-Up
A: Burpees
B: Air Squats

Notes:
Perform 16 total rounds (8 each) of :20 on :10 off alternating between Burpees and Air Squats. *

CrossFit Group Class Programming Template

CFSBK @ Home

It’s so hard to get more than one person in a photo these days! Here we finally got 4!! Behold the CFSBK armada with Neil, Kris, Morgan and Baron

Programming this week

This week’s movement template will look like this:

Monday: Squat / Horizontal Push
Tuesday: Hinge / Pulling
Wednesday: Single Leg / Overhead Push
Thursday: Skill (Kipping Toes 2 Bars) optional KB Snatches in workout.
Friday: Squat / Horizontal Push
Saturday: Hinge / Pulling
Sunday: Single Leg / Overhead Push

Would You Jump In to Stop an Assault? NYT