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

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Today’s Programming

METCON

AMRAP 12:00
Run 400m
12 Deadlifts

Rest 6:00

AMRAP 12:00
6 Kipping Pull-Ups
12 Kettlebell Swings
18 Sit-Ups

Notes:
AMRAP1
Run portion should take roughly 2:00 and deadlifts should be performed in 1-2 sets per round and be medium heavy. (225/185/155/135/95/..)

AMRAP2
Pull-Ups: 6 Kipping / 3-6 Strict or banded / 6 Ring Rows or Self Assisted
KB Heavy and unbroken

CrossFit Group Class Programming Template

CFSBK @ Home

Super Karl fights through a heavy clean power clean workout from a few weeks ago

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The Therapy-App Fantasy – The Cut

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

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Today’s Programming

STRENGTH

A1: Incline DB Bench Press
3×15-20

A2: Pause Goblet cyclist Squat
3×8-10

Notes:
A1: Make these challenging such that you finish with 1-2 reps left in reserve.
A2: Use a bumper plate for a heel elevation and use a Heavy KB or DB for loading. Pause for a one count at the bottom of each rep.

METCON

4 Intervals of:

In 2:00
8 Burpee Box Jump Overs
AMRAP Bike Cals in remaining time.

Rest 2:00

Notes:
Aim for your output to be consistent or slightly increase through each round.

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.

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Sleeping Too Little in Middle Age May Increase Dementia Risk, Study Finds – The New York Times

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

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Today’s Programming

STRENGTH

Option A: Back Squat 3-3-3

Option B Bench Press 8-8-8

Option C: Chin-Ups 5×5

Option D: Shoulder Press 8-8-8

Option E: Deadlift 3-3-3

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 Squats and DB Bench Press

SKILL

Kettlebell Snatch

METCON

Every 3:00 for 15:00
20 Calorie Row
20 total Kettlebell Snatches

Notes:
Each work interval should take you 1:30-2:00 or so. Adjust the volume on the calorie row to be done in about :50-1:20. For the snatches, perform 10 each arm per round, switching each 5 or at 10 reps.

CrossFit Group Class Programming Template

Anthony working his upper back and rotator cuff with these face pulls during a class cash out earlier in the week

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The Kettlebell Snatch

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

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Today’s Programming

STRENGTH

A1: Front Foot Elevated Front Rack Reverse Lunge
3x8e

A2: Shoulder Press
3×8

Notes:
Use two barbells and take 20-25 minutes to work up to a heavy 8 for each movement.
For the Lunges, use around a 4″ elevation for the lunges if you can. Perform 8 reps on one leg, then take a short rest before performing the other. The barbell for the lunges is taken off the floor.
For the Shoulder Presses, perform these with a dynamic turn around at the bottom, pausing overhead. This barbell is taken out of the rack.

ASSISTANCE

3-4 Rounds for Quality

A1: 1:00 AMRAP Double Unders or 1:00 DU Practice

A2: Mixed Grip (OH & Suitcase) Carry
3x65m

A3: 6-8 Strict Toes to Bars or 15 Supine Leg Raises

Notes:
A1: If you have efficient Double Unders, go for a max set. Focus on staying relaxed and moving smoothly. If you don’t have double or they’re not efficient/consistent, work on the skill.
A2: Walk 65 meters with a heavier KB held at the hang and a DB or KB held overhead. When you get to 3rd ave or Homage Skate park, switch arms and return.
A3: Perform the exercise that feels harder and more appropriate for you.

CrossFit Group Class Programming Template

CFSBK @ Home

CFSBK Breathwork and Mindfulness from Christian Fox on Vimeo.

Interested in developing a mindfulness and breathing practice? Coach fox has you covered with our bi weekly morning mindfulness class on zoom!

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Ice for Sore Muscles? Think Again. – The New York Times

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

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Today’s Programming

STRENGTH

EMOM 15:00
1 Power Cleans

Notes:
Start the EMOM at a medium weight and gradually work up in weight. If you’re not going that heavy, you could also perform doubles on some or all of your sets.

CONDITIONING

For Time:
Run 400m
24 Kipping Pull-Ups
12 Hang Power Cleans
Run 270m
12 Kipping Pull-Ups
6 Hang Power Cleans
Run 130m
6 Kipping Pull-Ups
3 Hang Power Cleans

Notes:
Row Sub: 500m/350m/250m
Kipping Pull-Ups: (42 Reps) Reduced Volume: 15-10-5
Jumping Pull-Ups: Full Volume (recommended)
Strict/Banded 15-10-5 reps
Hang Power Cleans (21 Reps)

CrossFit Group Class Programming Template

CFSBK @ Home

Congrats to Cauvery on her first strict chin-ups ever!!

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NYC restaurants that have permanently closed during the coronavirus pandemic. – The Infatuation

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

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Today’s Programming

STRENGTH

A: Back Squat
3-3-3

B: Bench Press
8-8-8

Notes:
Take 30-35 minutes to work up to a heavy triple on the back squat. If you were here Friday try to beat your pause triple numbers. After the Squats are compete transition to the Bench Press and work up to a heavy 8 leaving 2 reps in reserve.

METCON

AMRAP 9:00
3-6-9-12-15…
Wall Ball
Burpee

Notes:
in 9:00 work up the ladder of Wall Ball shots and Burpees until time expires. Don’t Die.
CrossFit Group Class Programming Template

CFSBK @ Home

Vivianne taking the 45 for a walk during yesterday’s metcon.

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Exercise: The Key to “Superaging”

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

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Today’s Programming

METCON

6 Rounds for Time:
24 Double Unders
12 total OH Plate reverse Lunges
6 Kipping CTB Pull-Ups

Notes:
DU: 24 DU / 12 DU / 24 alt 2 / 48 Singles
Lunges: Use a heavy bumper plate held overhead for the lunges.
Pull-Ups (+) Strict / 6 KCTB / 6 banded / 8 Ring Rows

ASSISTANCE

A1: Barbell Curls
3×8-12

A2: Banded Face Pulls
3×12-18

CrossFit Group Class Programming Template

The people’s champ, Lizzie D (LD) showing off a great overhead position in station 11

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NYC Public Libraries Eye Next Phase Of Reopening – Gothamist

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

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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

Jason going heavy on squats. 2016

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

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

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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

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.

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Core Stability: Side Bends or Suitcase Carry?

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

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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.

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