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!

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

---

Today’s Programming

SKILL/STRENGTH

Choose one track to work on based on your current abilities. Focus on low volume, high quality skill work that will not burn you out before the workout.

A: Kipping Pull-Ups
Buy in 3+ Strict Pull-Ups

B: 3×5 Banded or Self Assisted Pull-Ups

METCON

For Time:
Bike 40 Cals
20 Kipping Pull-Ups
20 Box Jumps
Bike 30 Cals
15 Kipping Pull-Ups
15 Box Jumps
Bike 20 Cals
10 Kipping Pull-Ups
10 Box Jumps
Bike 10 Cals
5 Kipping Pull-Ups
5 Box Jumps

Notes:
Kipping Pull-Ups
A+: Bar Muscle Ups 10-8-6-4-2
A: (50 reps) 20-15-10-5-3
B: (33 reps) 15-10-5-3
C: banded or Strict / (33 reps) 15-10-5-3
D: Jumping Pull-Ups: (50 reps) 20-15-10-5-3

CrossFit Group Class Programming Template

CFSBK @ Home

Kyra going hard on the air bike

---

Remembering March 2020 In NYC: When The “Before Times” Came To An End – Gothamist

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

---

Today’s Programming

STRENGTH

Bench Press
3-3-1-1

Notes:
Heavy triple and single. Leave one rep in reserve for each attempt. If you’re not 100% sure you’ll make the lift, call the coach over a spot. For reference, a 3rm is roughly 90-93% of your estimated 1RM.

METCON

2008 CrossFit Games Deadlift/Burpee Event

5 rounds for time of:
5 Deadlifts
10 Burpees

Notes:
Competition loads for this workout are: (275/185 lb.) Here are some additional well rounded options for this workout.
(275-225-185-155-135-115-95) Deadlifts should be heavy, perfect and unbroken.
In 2008 Libbia Dibiase and Matt Chan won this event work score of 3:23 and 2:33 respectively.

CrossFit Group Class Programming Template

CFSBK @ Home

When the barbell rolls you out instead, feat. Cam C

2021 CrossFit Open Details

Hey everyone!

We are 10 days away from the start of the 2021 Open! Thank you for signing up and giving the Open a shot

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 & 6pm
Teens/Preteens: 4:30pm

---

Today’s Programming

STRENGTH

Back Squat 1-1-1-1-1

Notes:
Take 20 minutes to work up toward a heavy single. In reality this should be more of a 2RM as we want you to leave one rep in reserve on these sets. Communicate with your coach about attempts if you’re unclear how to approach today’s training. Newer members not interested in performing a heavy single may perform a 5×3 training session instead.

METCON

4 Rounds of:

AMRAP 2:00
12 Front Rack Reverse Lunges
36 Double Unders

2:00 Plank

Notes:
Perform the 2:00 AMRAP then go directly into the plank. Hold the plank for as much of the two minute window that you can with good alignment. Pick up the following 2:00 AMRAP where you left off at the first round.
Score is total rounds completed.
Lunge: Unbroken (115/95/75/65/45/..)
DU: 36 DU / 24 DU / 12 DU / 35 Alt 2 / 72 SU

CrossFit Group Class Programming Template

CFSBK @ Home

Coach Whitney taking on Saturday’s Partner Workout. Pictures by Sam Ayide, see the full set on our flickr.

Sign up for Starting Strength Afternoon Cycle

Our upcoming evening Starting Strength cycle has already sold out, however there are still a few slots left in the afternoon cycle.

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!

---

How To With John Wilson: Anatomy of a Scene – The Bread Scene

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

---

Today’s Programming

METCON

AMRAP 16:00
6 Handstand Push-Ups
8 Kipping Pull-Ups
12 Kettlebell Swings

Notes:
HSPU: Strict / 1-2 Abmats / Piked HSPU / Heavy DB Press
KPU: 8 KPU / 4-6 Strict or Banded / 8 Ring Rows
KB: Heavy, 1-2 sets (32/24/20/16)

ASSISTANCE

Shoulder External Rotation + Prone Press out
3×10-12

Single leg RDLs
3×8-10e

CrossFit Group Class Programming Template

Theodora with great form on her box piked HSPUs. Be like Theodora!!

---

CrossFit Affiliate Town Hall

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

---

Today’s Programming

PARTNER METCON

30:00 AMRAP:
9 cal. bike
6 burpee box jumps
3 Power cleans

Notes:
Partners alternate complete rounds on this workout. Power Cleans should be heavy and performed as singles.

CrossFit Group Class Programming Template

CFSBK @ Home

Coach Lynsey’s Jump Rope Seminar Attendees

Last week 10 CFSBKers attended Coach Lynsey’s Jump Rope workshop and left with many reasons to jump for joy. Progress was made across the board with first time Double Unders, seamless execution of alternating foot steps and most importantly, improved technique. Awesome work to all who attended.

If you’re looking to improve your jump rope capacity and skill, reach out to Coach Lynsey!

---

Gym closures and pandemic stress are taking a toll on mental health – NBC News

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

---

Today’s Programming

SKILL/STRENGTH

EMOM 15:00
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 power version from the floor. If you’re still having troube with the movement or havent made it to many of the prior exposures, work with the coach to regress to a simpler variation, like the hang power snatch + OHS.

ASSISTANCE

15-20:00 for Quality
2:00 Row
10e 1/2 Kneeling Windmills
5 Strict Pull-Ups or 10 Seated Shoulder Presses

Notes:
Perform either pull-ups or shoulder presses based on which days you came this week and how sore you are on those particular muscle groups

CrossFit Group Class Programming Template

CFSBK @ Home

2018 CrossFit Open workout getting underway

TEAM CFSBK CONTINUES TO GROW

Team CFSBK is a couple folks shy of hitting the 50 athlete mark for the 2021 CrossFit Open! The Open starts March 11th with the first workout being run in classes on Saturday, March 13th. Stay tuned for more info on how we’ll be running the Open workouts and more details related to the open. For now… why not sign up?! www.Open.CrossFit.com

Eric Arbitman
Gerry Mullany
Pierre Davidoff
Jennifer Wuotinen
Melissa Krakowski
Charles Smith
Patrick Sullivan
Cathy Kolcun
Omar Francis
Sarah McGrath
Thomas Hinton
Lee Savage
Lizzie Donahue
Dan Conroy
Michael Giordano
Adam Pearce
David Osorio
Eric Flaxman
Theodora Andriotis
Joseph Sinchak
Bjorn Bellenbaum
Sheryl Cohen
Runit Chhaya
Sara Tarullo
Adam Nassr
Michael Rhys
Richard Greenspan
Christopher Dent
Brittany Smith
Jonathan Wright
Paul Bennett
Michelle Zassenhaus
jacinto Bonilla
Katherine Day
Joel Zimmer
Maria Heinegg
Andre Lawrence
Keith Walter
Jerry Lu
Kyra Luchtenberg
Kelley Blosser
Darren Jer
Arturo Ruiz
Thomas Reed
Neil Warlicht
Victoria Matos
Elad Shapira

---

How Does ALCOHOL Impact Fat Loss, Muscle & Testosterone? (What The Science Says)

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

---

Today’s Programming

METCON

AMRAP 12:00
6 Squat Cleans
12 Push-Ups

Rest 6:00

AMRAP 12:00
6 Push Press or Jerk
36 Double Unders

Notes:
Cleans should be done as steady singles, not touch and go reps. Modify the push-ups with an incline or band such that you can get through 12 reps in 1-2 sets. Scale up to Ring Push-Ups.

Push Press/Jerk should be done in unbroken sets ideally. If you came on Tuesday and didn’t come yesterday, you can replace the push jerk or press with 6-9 kipping pull-ups or Ring Rows.

CrossFit Group Class Programming Template

Welcome the newest face to the CFSBK Front Desk, Grant W!!

Grant originally spent six months at CrossFit South Brooklyn as a member from late 2017 through early 2018. Grant lives in South Slope with his partner Rachel and their old dog Winslow, and in addition to CrossFit, enjoys running, rock climbing, bird watching, and baked goods.

---

Accent Expert Gives a Tour of U.S. Accents – (Part One) – WIRED

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

---

Today’s Programming

SKILL/STRENGTH

Choose one track to work on based on your current abilities. Focus on low volume, high-quality skill work that will not burn you out before the workout.

A: 1-3 Jumping Bar Muscle-Ups / Bar Muscle-Ups
Buy in: 5+ Strict Pull-Ups / 5+ Kipping Pull-Ups

B: 3 Kipping Pull-Ups
Buy in 3+ Strict Pull-Ups

C: 3×5 Banded or Self Assisted Pull-Ups

METCON

AMRAP 16:00
8 CTB Kipping Pull-Ups or 4 Bar Muscle-Ups
12 Cals Air Bike
20 Kettlebell Swings

Notes:
Pull: BMU / CTB / KPU / Ring Rows or 8 Jumping Pull-Ups

ASSISTANCE

DB Bent Over Rows
3×10-15

Hollow Rocks
3×15-25

CrossFit Group Class Programming Template

CFSBK @ Home

Coach Ro thrashing last Saturday’s Metcon

---

The Coronavirus Is Here to Stay—Here’s What That Means – Scientific American