Today’s Programming

STRENGTH

Shoulder Press
85%x2x6

Notes
Perform a set every 90 seconds if you can.

METCON

3 Rounds for time of:
30 Push Presses
Row 30/20 Calories
Rest 3:00

Notes
FGB Prep!
PP: Push Press comes out of the Rack.
The loading options for FGB will be 75/55/35. Those will be our three options as well today!

ASSISTANCE

3 Sets of:
30 Russian Twists
12-16 Seated Lateral Raises 

CrossFit Group Class Programming Template (WK4/8)

Hope For Haiti

Given our over three decades of experience in emergency preparedness and response in southern Haiti, we are well-positioned and uniquely qualified to use our best available resources to help make a difference. Our team lives and works in the communities we serve, and is made up of Haitian doctors, nurses, program managers, and others dedicated to improving their own country.

We are a four-star rated organization by Charity Navigator, a leading independent rating agency for nonprofit financial transparency and accountability. Charity Navigator also named us one of the Top 10 Humanitarian Relief Organizations, and published our article on the Top 5 Things to Consider When Supporting Disaster Relief Efforts.

Our current statement regarding the situation in Del Rio, TX: 

We are currently evaluating the most effective way for our organization to support the Haitian migrants who are being sent to Port-au-Prince and Cap-Haïtien from Del Rio, Texas. Although both of these cities are outside our impact area of the southern (Sud) department, we recognize the urgent and critical nature of the situation and the great need for assistance. For those looking to support organizations operating on the ground in Del Rio, we commend the work of the Haitian Bridge Alliance. We will continue to post any updates on this plus our response to the earthquake and COVID-19 on our Instagram account and here on our website.

FGB People: Sign up to be a CFSBK fundraiser for Fight Gone Bad here!

Today’s Programming

STRENGTH

Back Squat
85%x2x6

Notes
Perform a set every 90 seconds if you can.

PARTNER METCON

8 Rounds total for time of:
16 Front Rack Alternating Reverse Lunges
60 Double Unders

Notes
Partners alternate rounds until 8 total are completed. (4 each)
Lunges: Should be challenging but unbroken. Barbells are taken out of the rack today.
JR: Should be done in about a minute and a half or less.
DU: 60/45/30/15 – Alt 2: 50 – SU: 100

ASSISTANCE

3 Sets of:
12-16 Double Bent Over DB Rows
20 Calve Raises

CrossFit Group Class Programming Template (WK4/8)

Miriam recently ran a half marathon, lost 20lbs and has been coming to CrossFit super consistently. Incredible!!!

AntiGravity Strength Starts on 10/25

A new cycle Coach Ro‘s acclaimed Anti-Gravity Strength class starts Monday 10/25/21 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

10/25/2021-12/17/2021
Monday from 12:30pm – 1:30pm
Wednesday from 12:30pm – 1:30pm
Friday from 12:30pm – 1:30pm

COST AND ELIGIBILITY

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!

Register Here!

Today’s Programming

STRENGTH

Bench Press
85%x2x6

Notes
Perform a set every 90 seconds if you can.

ASSISTANCE

5 Sets of:
1-2 Legless Rope Climb
8-16 Dips
16 Anchored Weighted Sit-Ups

Notes
Rope: Legless / With Leg Wrap / Knotted / 3-5 Lay to stand Rope Climbs
Dips: Ring Dips / Matador Dips / Bench Dips

CrossFit Group Class Programming Template (WK4/8)

This past weekend coach David led an affiliate summit for New York and New Jersey affiliates. This event was facilitated through his role as the CrossFit Field Leader for NY/NJ and included several presentations, a group workout and lots of opportunities for affiliate owners to connect and learn from each other. It was a blast!

Fight Gone Bad Team Names!

Hey everyone! We’re still waiting on some FGB team names so if you haven’t connected with your team and settled on a name, today is the day to do it! Also everyone who is signed up needs to register as CFSBK fundraiser for Fight Gone Bad here!

Today’s Programming

STRENGTH

Push Press
3-3-3-3-3

Notes
Work up to a heavy triple on the Push Press

METCON

AMRAP 10:00
10 Wall Ball Shots
15 Calorie Row
30 Double Unders

Notes
Work at a pace that allows you to move continuously for 10 minutes.

CrossFit Group Class Programming Template

Lisa when she realized this was the last round of Front Rack Carries

Fixing the Dip in the Push Press

Today’s Programming

METCON

Every 5 Minutes for 5 Rounds perform:
8 Kipping Pull-Ups
10 Burpees
12 Kettlebell Swings
14/10 Cals Air Bike

Notes
Aim for ~2-3 minute splits on each interval. Your first round should be sub 3:00, adjust the reps if you go over early on. As the workout continues, you might go above 3:00. Go hard on the bike/erg at the end of each round.
Row sub: 20/15 Cals
This one gets rough.

CrossFit Group Class Programming Template

“Pssst, Jenna.. its Courtney behind you. Did you remember to get tickets to the Strong Sets Comedy Show this coming Friday?? Jenna! … I know you can hear me.. Tickets will also be available at the door… JENNA!!!”

CFSBK was recently ranked in the top 28 best gyms in Brooklyn by expertise.com out of 579 gyms surveyed. They scored Brooklyn gyms on more than 25 variables across five categories including availability, qualifications, reputation, experience and professionalism.

Check out the full list here.

Today’s Programming

WARM-UP

10:00 / 3 Sets:
10-15 Straight Arm Band Pull Downs
10-15 Banded Face Pulls
10-15 Triceps Extensions
:45 Plank
:45 Wall Sit

STRENGTH

Choose one letter from the list below based on what you have not performed this week so far.

A: Bench Press 80%x4x5
B: Back Squat 80%x4x5
C: Shoulder Press 80%x4x5
D: Deadlift 80%x4x5

E: 4 Sets:
8-12 Seated Hammer Curls
8-12e FFE Reverse Lunge
8-12 DB Bench Press

Notes
Tomorrow we have kipping pull-ups, burpees, kettlebell swings and biking

STRENGTH

Turkish Get-Up
3-3-3

Notes
Work up to a challenging triple on each arm. Check the video at the bottom of this post for a pre-class primer.

CrossFit Group Class Programming Template

Strong finish position on the rowing machine

Do you have a three year old?

Hi folks, Margie here with a message for CFSBK parents

Chickpeas Cooperative Preschool (where Coach Jeremy’s daughter attends) had one spot unexpectedly open up for our 3 year old crew. If you have a kid born in 2018, and are interested in sending them to a small, safe, cooperatively run, awesome preschool, please reach out as soon as possible! More details below:

Chickpeas is a parent-run cooperative preschool for 3 and 4 year olds in South Slope, with a strong emphasis on community. Our small size of 20 children allows us to tailor our curriculum, instruction, and family engagement in ways specific to each family – recognizing that every family has unique needs and goals in the early education of their child. Find out what makes this 40-year-old institution such a special place!

• operates 11 months a year, Sept-July
• play-based, emergent philosophy
• anti-bias curriculum
• one mixed-age class for 3s and 4s (3s are guaranteed a spot as 4s in our PreK For All program contracted with the DOE)

If you are interested in finding out more, please email admissions@chickpeas.org!

The Turkish Get-Up

Today’s Programming

STRENGTH

Deadlift
80%x4x5

Notes
Perform 1 work set every 2:00. The linked video at the bottom of this post is a great reminder on the deadlift set-up and some considerations based on leg and torso length.

METCON

Every 3:00, 5 Sets
12 Power Cleans
8 Toe to Bar
12 Box Jumps

Notes
Goal is 1:30-2 per round
Power Cleans should be medium/light such that you can perform the 12 reps in 1-2 touch and go sets.
Sub for Toes to bars is 12 Tuck-Ups or hanging knee raises

CrossFit Group Class Programming Template

Jason plugging away at Dumbbell Snatches last Sunday

Fight Gone Bad Sponsors Wanted

Hey ya’ll. Each year we connect with some local businesses to reward the efforts of some of our highest fundraisers for fight gone bad. These range from gift cards, to discounts, high ticket items or just a free cup of coffee. Many of our amazing members also happen to be small business owners or work for companies that might be willing to sponsor the event in some way. If so, please reach out to cfsbkfgb@gmail.com and let us know! Much appreciated!

5 Step Deadlift Set-Up

Today’s Programming

STRENGTH

Shoulder Press
80% x 4 reps x 5 sets

Notes
Perform 1 work set every 2:00

ASSISTANCE

Rolling Dumbbell Triceps Extensions
3×8-12

Bent Over Reverse Flys
3×12-20

Notes
Alternate Exercises

METCON

10:00 AMRAP
10/5 Push-Ups
10 Ring Rows
10 Abmat Sit-Ups
10 Air Squats

Notes
Your goal in this workout is to keep moving!

CrossFit Group Class Programming Template

An excellent team name for the current times!

Fight Gone Bad Updates

Hey everyone, if you signed up for Fight Gone Bad you should have received an email with your team list and basic details last week. If you haven’t, check your spam folder, it came from <cfsbkfgb@gmail.com>! Get talking with your teammates and try to get us your official team name by this Friday! My team (team 16) is considering a sweet 16 theme If you cannot find the email, please contact cfsbkfgb@gmail.com and we will resend your team info.

Today’s Programming

STRENGTH

Back Squat
80%x4x5

Notes
Perform 1 work set every 2:00

ASSISTANCE

4-5 Sets of:
3-5 Strict Ring Muscle-Ups
12 Alternating Kettlebell Front Rack Reverse Lunges
90 Second Air Bike @ Recovery Pace

Notes
Below are three Ring Muscle-Up Progressions to consider. A, B & C all work the ring muscle-up transition with varying levels of support. If you cannot perform 3 Strict Pull-Ups and Ring Dips, working muscle-up progressions won’t be a very productive use of your time. Instead, choose option D

A: Unassisted Strict Muscle-Ups
B: Partner Assisted Strict Ring Muscle-Ups
C: Feet on Box Low Ring Muscle-Ups
D: 3 Banded Pull-Ups and 3 Matador or 8 Bench Dips. Make these as challenging as you can while keeping solid positions.

CrossFit Group Class Programming Template

From Kelley: “The Wonderland Trail is a 93-mile trail that loops around Mt. Rainier in Washington. Over 9 days, my hiking buddies and I did the loop plus some extra credit miles, gaining (and losing) 22,000’ of elevation. This picture was taken at Indian Bar on the east side of the mountain, at the bottom of the Fryingpan Glacier and head of the Ohanapecash River. It was a pain in the ass to get to but my absolute favorite spot on trail! Grateful to be in the shape to make this a fun trip.”
Kelley is a CrossFit Group Class member and one of Coach Whitney’s Clients. In the pic above shes taking a break and doing some Shoulder CARs (Controlled Articular Rotations) on the trail.

Today’s Programming

METCON

EMOM 15:00
A: 15 Power Snatches
B: AMRAP Double Unders
C: Rest

Notes
Today’s Power Snatches should be on the lighter side and completed as touch and go reps. (+/75/65/45/35)

STRENGTH

Bench Press
80%x4x5

Notes
Perform 1 work set every 2:00

CrossFit Group Class Programming Template

“Strong Sets” features some of the best stand ups in NYC perfoming, you guessed it, stand up comedy. We are the only comedy show in the world that is performed at a gym. And, therefore, we are the strongest comedy show in the world. Full stop.

Cohosted by: Courtney Fearrington (Sirius XM) and Maria Heinegg (Bravo)

Pull up for great jokes from:

-KC Arora (TruTV)

-Jordan Jensen (Just For Laughs New Face)

-Ethan SP (Comedy Central)

Show:

Friday, 10/8/21

Doors 7:30pm/ Show: 8pm

***It’s BYOB so bring your favorite bevies.***

Vaccination proof is required for entry.

Buy tickets here