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

---

Today’s Programming

CrossFit Open 21.1

For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 minutes

See the full standards and workout description here

CrossFit Group Class Programming Template

CFSBK @ Home

Coach David gives some tips going into 21.1

Morning Versus Evening

Hey everyone! If you’re participating in the Morning versus Evening competition, make sure to wear your team colors to the gym today! Evening team should wear black and Morning team should wear blue!

---

Nicole Carroll’s Tips for Open Workout 21.1

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

---

Today’s Programming

METCON

5 Intervals of:
Run 270m
12 Deadlifts

Rest 2:00

Notes
Keep an moderate pace on each interval and try to stay consistent with your splits. This workout is not a sprint. The run should be a jog pace staying light on your feet and the deadlifts should be medium/light weight and unbroken.
(155/135/105/85/65/..)

CrossFit Group Class Programming Template

CFSBK @ Home

Theodora and Kelley destroying their strict chin-ups earlier this week

Evening Team

Smaller than the Morning team but possibly more well rested these night owls are coming to take names in this year’s open. Rumor has it many of them sleep in a handstand position so 21.1 aint no thing. Let the Games begin!

1	Omar	Francis	Evening Team	3rd CrossFit Open (Padawon)	Masters (35+)
2	Christopher	Dent	Evening Team	3rd CrossFit Open (Padawon)	Open Division
3	Eric	Flaxman	Evening Team	3rd CrossFit Open (Padawon)	Open Division
4	Kelley	Blosser	Evening Team	7th CrossFit Open	Open Division
5	Amanda	Glover	Evening Team	3rd CrossFit Open (Padawon)	Open Division
6	Carissa	Mueller	Evening Team	6th CrossFit Open	Open Division
7	Dan	Calanca	Evening Team	6th CrossFit Open	Open Division
8	Sheryl	Cohen	Evening Team	3rd CrossFit Open (Padawon)	At home
9	Joey	Sinchak	Evening Team	3rd CrossFit Open (Padawon)	Open Division
10	Katherine	Day	Evening Team	4th CrossFit Open	Masters (35+)
11	Joel	Zimmer	Evening Team	3rd CrossFit Open (Padawon)	Masters (35+)
12	Karl-Henry	Cesar	Evening Team	5th CrossFit Open (Jedi knight)	Open Division
13	Patrick	Sullivan	Evening Team	4th CrossFit Open	Open Division
14	Dan	Conroy	Evening Team	1st CrossFit Open (Initiate)	Open Division
15	Asha	Banker	Evening Team	6th CrossFit Open	Masters (35+)
16	Liran	Krell	Evening Team	6th CrossFit Open	Open Division
17	Eric	Arbitman	Evening Team	5th CrossFit Open (Jedi knight)	Masters (35+)
18	pierre	davidoff	Evening Team	9th CrossFit Open	Masters (35+)
19	Jess	Lowney	Evening Team	4th CrossFit Open	At home
20	James	Wan	Evening Team	5th CrossFit Open (Jedi knight)	Masters (35+)
21	Juan	Recalde	Evening Team	1st CrossFit Open (Initiate)	Open Division

See the updated roster for both teams here

---

21.1 is here! And its weird!

Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm

---

Today’s Programming

STRENGTH

Back Squat
3×5 Across

Notes:
Perform three work sets of 5 reps at the same weight. We’ll keep this same rep scheme for all three weeks this cycle adding 5-10 lbs each week. If you’re doing the Open, go a little lighter today to prevent too much soreness coming into the weekend.

ASSISTANCE

3-5 Rounds For Quality
2:00 Bike @ Aerobic Pace
10-12 Incline Bench Supported DB Rows (Neutral Grip)
16-24 Hollow Rocks or Tuck-Ups

CrossFit Group Class Programming Template

Stella Z during Mondays Lugne, Swing and Push-Up Triplet

CFSBK Morning Team (So far)

The 2021 CrossFit Open starts TODAY with the announcement of 21.1 this evening at 7:35pm. Below is everyone who has opted in for the Morning Team so far. It’s a great mix of veterans and newbies so far!! Tomorrow we’ll post the Evening team roster but if you havent opted into a team or just contact us to let us know a little more about YOUR open this year, please take 2 minutes to fill this form out!!

1	Melissa	Krakowski	Morning Team	1st CrossFit Open (Initiate)	Masters (35+)
2	Matt	Sakofs	Morning Team	1st CrossFit Open (Initiate)	Open Division
3	Katherine	Fleming	Morning Team	1st CrossFit Open (Initiate)	Open Division
4	Stella	Zawistowski	Morning Team	7th CrossFit Open	Masters (35+)
5	Michael	Rhys	Morning Team	4th CrossFit Open	Open Division
6	Alex	Rado	Morning Team	4th CrossFit Open	Open Division
7	Michael	Giordano	Morning Team	1st CrossFit Open (Initiate)	Open Division
8	Runit	Chhaya	Morning Team	4th CrossFit Open	Masters (35+)
9	Darren	Jer	Morning Team	3rd CrossFit Open (Padawon)	Masters (35+)
10	Jennifer	Wuotinen	Morning Team	2nd CrossFit Open	Open Division
11	Toni	Smith	Morning Team	5th CrossFit Open (Jedi knight)	Open Division
12	Kyra	Luchtenberg	Morning Team	1st CrossFit Open (Initiate)	Open Division
13	Michelle	Zassenhaus	Morning Team	1st CrossFit Open (Initiate)	Masters (35+)
14	Paul	Bennett	Morning Team	4th CrossFit Open	Masters (35+)
15	Mary	Mazilo	Morning Team	5th CrossFit Open (Jedi knight)	Masters (35+)
16	Jonathan	Kay	Morning Team	4th CrossFit Open	Open Division
17	Adam	Scher	Morning Team	9th CrossFit Open	Open Division
18	Jacinto	Bonilla	Morning Team	11th CrossFit Open (2011) (Master of the Open)	Masters (35+)
19	Neil	Warlicht	Morning Team	4th CrossFit Open	Masters (35+)
20	Cathy	Kolcun	Morning Team	1st CrossFit Open (Initiate)	Masters (35+)
21	Robert	Semmens	Morning Team	10th CrossFit Open (Jedi Master)	Masters (35+)
22	Sofia	Melo	Morning Team	3rd CrossFit Open (Padawon)	Masters (35+)
23	Grant	Wheeler	Morning Team	1st CrossFit Open (Initiate)	Masters (35+)
24	Jonathan	Wright	Morning Team	6th CrossFit Open	Open Division
25	Daniel	Rocha	Morning Team	6th CrossFit Open	Masters (35+)
26	Thomas	Reed	Morning Team	3rd CrossFit Open (Padawon)	Open Division
27	Jerry	Lu	Morning Team	1st CrossFit Open (Initiate)	Open Division
28	Lee	Savage	Morning Team	4th CrossFit Open	Masters (35+)
29	David	Fielding	Morning Team	2nd CrossFit Open	Masters (35+)
30	Adam	Salazar	Morning Team	5th CrossFit Open (Jedi knight)	Open Division
31	Adam	Nassr	Morning Team	3rd CrossFit Open (Padawon)	Open Division
32	Adam	Fleming	Morning Team	1st CrossFit Open (Initiate)	Masters (35+)
33	Sara	Tarullo	Morning Team	5th CrossFit Open (Jedi knight)	Open Division
34	Steven	Norton	Morning Team	3rd CrossFit Open (Padawon)	Open Division
35	Mike	Iaia	Morning Team	7th CrossFit Open	Masters (35+)

---

How to Watch the CrossFit Open Announcements

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

---

Today’s Programming

STRENGTH

EMOM 15:00
A: 6-8+ Strict HSPUs or 6-8 Seated DB Presses
B: 6-8 Strict Toes to Bars
C: Rest

Notes:
HSPU: Strict, 1-2 abmats, full ROM Box Piked, DB Press
T2B: Perform your best version of a hanging leg raise

METCON

5 Rounds for time of:
18 Calorie Row
12 SA Overhead Squats

Notes:
Move at a steady pace on this workout.
Perform the Overhead Squats with a single DB switching after 6 reps. Try to choose a weight that will challenge you. If you can’t perform this movement due to flexibility limitations, opt for a single arm front rack instead.
CrossFit Group Class Programming Template

CFSBK @ Home

This is my Kettlebell. There are many like it, but this one is mine. It is my life. I must master it as I must master my life. Without me my kettlebell is useless. Without my kettlebell, I am useless. I must swing my kettlebell true. I must swing it faster than the fellow member who is trying to beat me. I must swing before they swing. I will. My kettlebell and I know that what counts in CrossFit is not the rounds we accumulate, the noise of our groans, or the sweat angels we make. We know that it is the effort that counts. (Neil W pictured)

CrossFit Open Intake Form

Over 53 of you have filled out our CrossFit Open intake form! If you havent yet, take a second to let us know a little more about your intentions and history with the open. The form only takes about 1-2 minutes to fill out!

Also make sure you’re registered ahead of time on Saturdays for your Open workout. Again, these classes are open to group members as well as open gym members who registered for the open.

---

Working Out Is a Minefield When You’re Non-Binary – Vice

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

---

Today’s Programming

METCON

For time:
100 Double Unders
10 Power Cleans

80 Double Unders
8 Power Cleans

60 Double Unders
6 Power Cleans

40 Double Unders
4 Power Cleans

20 Double Unders
2 Power Cleans

Notes:
Cleans: Go heavy enough that these need to pe perofmed as steady singles. (+/185/155/125/95/75)
Doubles:
Full Volume: 300 reps
75% Volume: 75-60-30-15 (180 Reps)
50% Volume: 50-40-30-20-10 (150 Reps)
Alt 2: full volume
Singles: Double Volume

STRENGTH

3-5 Sets of:
3-8 Chin-Ups
Accumulate :20 Ring Support

Notes:
If you can perform chin-ups without assistance within the rep range do that. If you can perform 8 or more unbroken add a small amount of weight.
For the supports, break them up into smaller sets of needed. Self assist with your feet on the ground or a bench if needed.

CrossFit Group Class Programming Template

CFSBK @ Home

Raise your hand if you’re excited for the Open!

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.

Details

Dates: Monday March 8th – Friday April 30th (6 slots)
Schedule: This cycle meets at 11AM Monday and Wednesday and Friday
Cost: Your card will be charged immediately for $300. The second installment of $300 will be charged to the card on file automatically in 4 weeks. NY tax of 4.5% will added to all purchases.
Please note that anyone with a recurring group class membership will automatically have their group membership placed on hold for the duration of the cycle. If you’d like to keep it active or cancel it entirely than please email us cfsbkfrontdesk(at)gmail.com.

---

18 Badass Female Athlete Activists Who Are Changing The World – Global Citizen

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

---

Today’s Programming

STRENGTH

Bench Press
3×10-12 Across

Notes
Perform three work sets, ideally at the same weight. Try to make the first set challenging to hit 12 but keep a rep or two in reserve. Next week we’ll do 3×8-10 where you can bump the weight up a bit.

METCON

AMRAP 12:00
12 Goblet Lunges
12 Kettlebell Swings
12 Push-Ups

Notes
All movements in this workout should be challenging and unbroken. Scale up the Push-Ups up to Ring Push-Ups if able. If you came on Sunday and want to do less horizontal pushing, opt for a DB Push Press instead.

CrossFit Group Class Programming Template

CFSBK @ Home

Daniel R during the 2018 CrossFit Open

The Open Is Upon Us

There are 66! CFSBKers currently signed up for the CrossFit open which starts THIS WEEK!

We will be running the Open workouts every Saturday for the next three weeks. If you’re registered for the open you can reserve the next three Saturdays ahead of time to ensure you’ve got a slot to perform your workout and get it judged. Every Saturday has 80 slots available for people to register for. Beyond that, members may perform the workout at Open Gym sessions that correspond with their membership, however will need to coordinate with a judge to validate their performance. Each week, everyone will need to login to the games site and submit their score by 8pm on Monday evening in order for their score to count.

We’re doing a fun AM versus PM competition based on when people typically train at the gym. Right now the Morning team is much better organized and motivated with 22 people signed up for their team while the Evening team only has 8! To sign up and let us know a little more about your Open intentions this year, please fill out this short intake form!

---

The CrossFit Open Is a Catalyst for Results

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

---

Today’s Programming

STRENGTH

Chin-Up
3-3-3-3-3

Notes:
Perform 5 sets of 3 chin-ups, either with enough assistance or resistance to make three reps challending.

METCON

5 Intervals of:
:30 max Cal Bike
:30 AMRAP Burpees
4:00 Rest

Notes:
Transition directly from the bike to the burpees. Go hard on these intervals and keep your scores as consistent as possible. Move around (stretch, DROMS, walk to 3rd ave and back, light bike etc) during your rest periods.

CrossFit Group Class Programming Template

March 8th-March 29th

This cycle will only last three weeks through the CrossFit Open. We will bias movements that we know won’t be in the open (see below) as well as movements that were already programmed as open workouts are released. This template may be subject to change based on what comes up however we think this basic plan will work for most contingencies. Intensity may be a big higher on Monday/Tuesady with volume and intensity begining to taper down on Wed/Thur/Fri to allow more recovery before Saturday’s workout. As always, all workouts will be comprehensive and challenging, whether or not you’re participating in the Open.

Monday
Bench Press
Week 1: 3×10-12
Week 2: 3×8-10
Week 3: 5×5

Single Leg lower body bias incorporated into assistance/metcons.

Tuesday
Cleans & Strict Pull-Ups
Both movements will vary in execution, either as the dedicated strength segment or within assitance/emoms/metcons.

Wednesday
Overhead Press Strength
Bias toward Handstand Push-Up strenth as well as Single Arm or DB overhead Pressing strength and stability.

Thursday
Back Squat
Week 1: 3×5
Week 2: 3×5
Week 3: 3×5
Work sets are intended to be across (the same weight) each session increasing each week. Individuals who are doing the Open may be a little more conservative with this progression to save their legs for Saturday.

Friday
Varied- based on Open workout programming

Saturday
Open Workout!

Sunday
Varied- based on Open workout programming

Movements that will not be in the Open
Rowing
Running
Bike
Wall Ball
All the normal stuff thats not ever in the open (KB, anything out of a rack etc)

Movements that will be in the Open
Single arm DB 50/35 movements
Double Unders
Box Jumps
HSPU
Pull-Ups
Barbell Work

---

CrossFit Affiliate Town Hall

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

---

Today’s Programming

METCON

EMOM 20:00
A: 6-8 DB Deadlifts + 6-8 Hang Power Cleans + 6-8 Thrusters
B: 12-18 sit-ups

Notes:
Alternate movements for 20 minutes. If you become unable to hit the reps within the minute, modify reps down to something that will allow you to finish each round in around 30-45 seconds. If you get too behind the clock, treat the remainder of the workout as an AMRAP.

CrossFit Group Class Programming Template

CFSBK @ Home

The first Open Workout is ONE WEEK away! Are you as excited as Coach Katie is??

2021 CrossFit Open Details

Your options for getting your workout in:

Group Classes
We will be running the Open workouts on Saturdays each week through the Open (3/13, 3/20 and 3/27). 608 classes were also bumped up to 10 participants for those three weeks as well. With just group classes, this creates 80 potential slots per week for members to perform the Open workout.

Open Gym
Group Class members may also perform the workout during the Open Gym sessions included in their memberships. (Saturdays & Sundays after 2pm as well as Friday evenings.)

Open Gym members can perform the workout at any Open Gym session as well as in the Saturday group classes if they would like.

Judging
All Open submissions require the oversight of a reasonably capable judge ensuring the rep count and standards during your workout. In group classes, the coaches will coordinate this by running 2 heats of the workout each class with participants judging each other. For open gym sessions, you’ll need to coordinate with someone else to be your judge. The best option for Open Gym would be for you and another person doing the open to book into the same time frame each using your own station and judging each other. We are also offering an option for you to have someone tag along and judge you. To do this, book your session then contact us to request an additional person. Our front desk staff will check overall attendance to make sure we’re within typical capacity for the space.

Fun!
While we can’t do Friday Night Lights this year, we can still have some fun! We’re asking everyone doing the open to opt into either a Morning or Evening team based on when you typically train. Folks who train from 6am to around 2pm should sign up for the Morning team, everyone after 2pm should sign up for the evening team. (Applications for wittier team names are also open..) AM crew’s official color is blue and PM’s is black, please wear your team color when you show up to do the workout! More details on this soon.

Fill out this quick form
We want to know more about your open history and intention! Fill out this short form to let us know how many years you’ve done the open, which team you’re opting into and a few other details.

Stay tuned for more on the Open!

THE WORLDWIDE OPEN

The road to the CrossFit Games starts with the worldwide Open, the largest participatory sporting event on Earth. During the three-week competition, one event is released online each Thursday, and athletes have four days to record and submit scores. Anyone who is at least 14 years old can sign up and join in the first stage of the CrossFit Games season with special divisions for teenagers, age groups, and adaptive athletes.

This year’s Open will be the most accessible in CrossFit history with options for participants to compete either at a local gym or at home with either basic equipment or no equipment.

The Open allows hundreds of thousands of individual athletes to quantify their performance and rank themselves among peers. Separate hashtag-based leaderboards are available for teachers, military service members, healthcare workers, firefighters, college students, law enforcement officers, and hundreds of other professions, interests, and groups. The leaderboard is also searchable by continent, country, or user-generated hashtags. For example, athletes can search for the fittest in South America or Switzerland. (Please note: Countries are assigned to athletes based on citizenship and assigned to teams based on location.)

An Affiliate Cup competition allows teams of athletes from each gym to compete with one another and potentially advance to the Quarterfinals, Semifinals, and Games.

Sign up for the open here!

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

---

Today’s Programming

SKILL/STRENGTH

EMOM 15:00
Snatch

or

Hang Power Snatch
+
OHS

Notes:
We have been slowly increasing range of motion on this lift over the past several weeks, starting with muscle-snatches, then to hang, below the knee, pause reps and now to the full movement If you’re still having troube with the movement or havent made it to many of the prior exposures, perform the second version of the complex today.

ASSISTANCE

3-5 Rounds for Quality
2:00 Row
10e SA OH Reverse Lunges
10-20 Push-Ups or Ring Rows

Notes:
Keep the row at an aerobic pace and focus on good form and consistent splits.
OH Lunges are ipsilateral and loaded with a DB
You may perform push-ups or ring rows depending on what you’d like to work on and where you’re sore.

CrossFit Group Class Programming Template

CFSBK @ Home

Linda basking in the feeling of finally being done.

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.

Details

Dates: Monday March 8th – Friday April 30th (6 slots)
Schedule: This cycle meets at 11AM Monday and Wednesday and Friday
Cost: Your card will be charged immediately for $300. The second installment of $300 will be charged to the card on file automatically in 4 weeks. NY tax of 4.5% will added to all purchases.
Please note that anyone with a recurring group class membership will automatically have their group membership placed on hold for the duration of the cycle. If you’d like to keep it active or cancel it entirely than please email us cfsbkfrontdesk(at)gmail.com.

Register here!

Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm

---

Today’s Programming

STRENGTH

EMOM 15:00
1 Clean and Jerk

Notes:
Work up to a technically sound heavy single on this EMOM. You may power or squat clean, push press, push jerk or split jerk, whichever you feel strongest on.

ASSISTANCE

3-4 Sets of:
4-6 Pause Front Squats
8-12 DB Pull Overs

Notes:
FSQ: work at a medium/heavy weight that lets you hit perfect positions on the front squat.
DBPO: Move with a controlled tempo on the Pull-Overs. You can also use a plate if you find that more comfortable and easy to hold

CrossFit Group Class Programming Template

2009 “JacintoStorm” event celebrating CFSBK Jacinto B’s birthday (who still works out at the gym!) Pictured here are also Allen, Bethany, Sameer and Malcolm. This is back when we were operating out of the Lyceum, it got HOT in there.

AGS Returns!

It’s time to get back to work on all things body weight! A new cycle Coach Ro‘s acclaimed Anti-Gravity Strength class starts Monday 3/22/2021. 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
3/22/2021-5/14/2021
Monday from 12:30pm – 1:30pm
Wednesday from 12:30pm – 1:30pm
Friday from 12:30pm – 1:30pm

COST AND ELIGIBILITY
We have moved to a semi-private format of only 5 people per class. That means more 1 on 1 time with the coach! 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!

Only one slot left! Sign up here!