Today’s Programming

METCON

AMRAP 25:00
50 Double Unders
10 Strict HSPU or Shoulder Presses
270m Run
10 Strict Chin-Ups

Notes
Move at a steady aerobic pace on this workout and aim for 4-5+ rounds
HSPU: (+)Deficit / Strict / 1-2 Abmats / Box Piked Full ROM / Barbell Shoulder Press off the Floor
Chins: Get 10 reps! 10 Unassisted / Mix of banded and unassisted / banded / Self Assisted

ASSISTANCE

A1: Seated Hammer Curls
10-10-Max

A2: Seated Lateral Raises
10-10-Max

B1: 100 Orange band Pull-Aparts in as few sets and time as possible

Notes
Three sets total, try to go to or very near failure on the last set while maintaining a consistent tempo. For example, if you rest longer and longer at the bottom of each curl you’ll be able to keep going for a very long time, so try to stay consistent with the time between reps. After you finish the three sets of curls and lateral raises, transition to the one set of 100 pull-aparts.

CrossFit Group Class Programming Template

New CFSBKer Miranda C working some Power Snatches and Overhead Squats last Sunday

New Starting Strength Cycles Live

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.

Days & Times

Morning Cycle

Days & Time: Tuesdays & Thursdays from 7:30am-9am
Dates: Tuesday September 14th – Thursday November 4th
Price: $200 at sign up and $200 at the 4 week mark
Register Here!

Afternoon Cycle

Days & Time: 
Dates: Monday September 13th – Friday November 5th
Price: $300 at sign up and $300 at the 4 week mark
Register Here!

Evening Cycle:

Days & Time: Mondays & Wednesdays from 7:30-9pm and Fridays from 6:30-8pm
Dates: Monday September 13th- Friday November 5th
Price: $300 at sign up and $300 at the 4 week mark
Register Here!

---

John Meadows Top 3 Meals For Putting on Muscle

Today’s Programming

STRENGTH

Back Squat
Heavy Single
80% Rep Out

Notes
Work up to a heavy single on the Back Squat in no more than 8 total sets. Keep one rep in reserve on your heavy single, do NOT attempt a weight you’re not 100% sure you can hit. Try to exceed your heavy triple weight from two weeks ago. After you find a heavy single, drop the weight to 80% and perform a Rep out set keeping 1-2 reps in reserve. Aim for between 5-10 reps on the rep out.

Example Progression:

45×5
135×3
165×2
185×2
205×1
215×1
225×1
230×1
185×8

METCON

4 Intervals of:

In 2:00:
20 Weighted Box Step-Ups
AMRAP Burpees in remaining time

Rest 2:00

Notes
Use two Dumbbell or Kettlebells for the weighted step-ups and alternate legs for 20 total reps. Use a box that places your hip crease just below parallel when your foot is on top, not the standard box you use for box jumps. The step-ups should take you around 1:00 but no more than 1:30. Use dumbbells heavy enough to challenge y

CrossFit Group Class Programming Template

Blast from the past CFSBK OG Kate Denny and Lance dropped in yesterday. Kate was a long time CFSBK member about 8 years ago. Her and Lance are currently coaches at CrossFit DC alongside fellow CFSBK alum Jess Prewitt

TODAYS’S SCHEDULE

8am: CrossFit
9am: Short Circuit
10am: CrossFit
11am: CrossFit
12pm: CrossFit
1pm: CrossFit

Open Gym: 8am-2pm

Remember group class members, you have access to Open Gym as well so if the class you wanted to take is full consider heading to 608 for a little OG action to get your labor day workout in!

---

This is what it’s like to work in an Amazon warehouse 

Today’s Programming

STRENGTH

EMOM 12:00

1 Power Snatch + 1 OHS

Notes
Work up to a heavy but technically sound single on today’s complex. Go as low in the OHS as you can stabilize in good positions.

METCON

3 Rounds FT:
Run 400m
15 Hang Power Cleans
15 Push Press

Notes
Use a weight for the barbell movement that will allow you to go unbroken per movement or at most two quick sets.

CrossFit Group Class Programming Template

Alex flashing the peace sign. We all know that feeling, when you just need to go sit on the sidewalk post workout 🥴

Tomorrow’s Schedule

Tomorrow is labor day so our group classes and Open Gym are working off a modified schedule:

8am: CrossFit
9am: Short Circuit
10am: CrossFit
11am: CrossFit
12pm: CrossFit
1pm: CrossFit

Open Gym: 8am-2pm

Remember group class members, you have access to Open Gym as well so if the class you wanted to take is full consider heading to 608 for a little OG action to get your labor day workout in!

---

THE NEW PURITANS: Social codes are changing, in many ways for the better. But for those whose behavior doesn’t adapt fast enough to the new norms, judgment can be swift—and merciless.

Today’s Programming

SKILL REVIEW: Rowing Technique

Force Curve Focus

Review proper sequence on the rower and introduction to the force curve feature on the monitors. Maintain around 20-25 S/M to work on clean and consistent rowing mechanics.

PARTNER METCON

3 Rounds for time:
Row 1000m
42 Box Jumps
24 Kipping Pull-Ups

Notes
Complete the triplet dividing the work as you and your partner see fit.

CrossFit Group Class Programming Template

Look at Michele putting her equipment away!! What a saint! A true hero! Be like Michele! Everyday!

Comedy Show at CFSBK next Friday!

Next week we’re hosting a bunch of talented local comics at CFSBK for a Friday night comedy show! CFSBKers Maria and Courtney will be hosting and it’s going to be a blast! Come through!!

Friday 9/10
Doors 7:30/ Show 8pm
Tickets are $15 (all proceeds go to performers)

Buy tickets here

RESILIENCE & RANGE starts Today!

Today we start our first R&R class with coach Whit. Wouldn’t ya know it it’s already sold out but fret not as this class will take place every Saturday at 9am.

This class will incorporate a variety of movement practices to support training longevity, joint health, range of motion, and resilience of mind-body. We’ll utilize Functional Range Conditioning (FRC), vinyasa yoga, breath work, and mindfulness techniques.

From Coach Whit:

I believe in the power of movement and it’s potent effect on our human minds and bodies. My mission is to help you improve the function of your joints, whatever structure you currently have, so you can move in the ways that are important to you throughout your life. Here are some helpful definitions to consider:

Flexibility: Passive range of motion; this is the foundation for all of the movement you do in your life, but it is essentially “useless” without the ability to actively achieve/express that range

Mobility: Active, usable range of motion that you can create. It’s flexibility + strength and control. More mobility = more ability to maximize movement potential safely, efficiently, and effectively.

With training, we can attempt to capture passive range of motions and make them active. Closing this gap acts to safeguard our joints, building injury resilience and strength capacity. The better our articular hardware, the better the muscles surrounding that joint can work and play over time. (A.K.A. “Gains!”)

In class, we’ll balance this sometimes strenuous effort with movement flow, breath-work, and mindfulness. Come get a little R&R… resilience and range!

Saturdays / 9AM / The Annex *Note that this class will finish at 9:55AM so folks can take group class afterward if they choose.

Our first class will be THIS SATURDAY! Sign up on ZP as you would any other Group class!

Got questions? Email me! Whitney@crossfitsouthbrooklyn.com 

Today’s Programming

STRENGTH

A1: Floor Press
4×6-10

A2: Gorilla Rows
4×8-12e

Notes
For the floor press, control the tempo down and hold the bottom on tension for a 1-2 count before driving up. There should be no bouncing whatsoever on these. For the Gorilla Rows, keep your back in extension but don’t change your back angle through the lift.

ASSISTANCE

A1: DB Lying Triceps Extensions (Rest/Pause Style)
3×8-12

A2: Barbell Biceps Curls
3×8-12

METCON

AMRAP 3:00
25 Double Unders
5 Burpees

Notes
This should be a very unpleasant 3:00. Scale to 25 alternating 2 steps or 25 Single Unders

CrossFit Group Class Programming Template

Adina the Swedish Wonder Push Pressing through Tuesdays workout

Comedy Show @ CFSBK NEXT WEEK

Looking to get in some high quality LOLs?

We thought so.

On Friday September 10th, CFSBK members Maria Heinegg & Courtney Fearrington will be hosting “Strong Sets”, stand up comedy show right here at CFSBK (597 Degraw St).

The show will feature some of NYC’s best comics.

And the best part is (drumroll) you can come to the gym and do no fitness!

Friday 9/10
Doors 7:30/ Show 8pm
Tickets are $15 (all proceeds go to performers)

Buy tickets here

***The show is BYOB*** so bring your favorite pre-mixed martini, IPA or boxed wine (no judgment) if you’re trying to get a little boozy while you laugh at sad clowns.

Note: Proof of vaccination will be required to enter with one of the following:
-Excelsior pass
-vaccine card
-or photo proof of card.

If you are already a member of CFSBK and proof has been logged in our system, you are good to go!

If have any questions, please reach out to Katie or feel free to tell them at Maria or Courtney if you’re in class with them. They love attention!

---

“Invisible Fran” on Deception Island, ANTARCTICA

Today’s Programming

STRENGTH

E2MOM 16
Clean + Split Jerk

Notes
Perform 8 total work sets of the complex every 2 minutes working up to a heavy but technically sound complex.

METCON

In 12:00:
100/75 Air Bike Calories
50 Wall Ball Shots
25 DB Deadlifts
AMRAP Sit-Ups in remaining time.

Notes
The bike should take you around 5-7 minutes. If you hit 8 minutes hop off the bike regardless of where you’re at. It’s possible you won’t make it to the sit-ups, but give it the old college effort.

CrossFit Group Class Programming Template

Danny just transferred us to CFSBK from Oakland. Welcome!!!

---

Learn about a true CrossFit Pioneer, Annie Sakamoto: Original Annie: 17 Years of CrossFit Coaching 

Today’s Programming

SKILL: Rope Climbs

Some options you’ll have available to you:

Level 1: Self Assisted with feet on the ground
Level 2: Knotted Rope Climb
Level 3: Wrapped rope Climb
Level 4: Legless Rope Climbs

METCON

25:00 for Quality
2 Rope Climbs
1:00e Side Plank
10 Matador Dips or 15 Bench Dips
270m Jog

Notes
Work through these 4 exercises at an aerobic pace. You should be conversational and sweaty.

ASSSITANCE

Pick 1 exercise from each category and perform 3 sets of 10-12 reps in a circuit.

Push: DB Bench Press or DB OH Press
Pull: Ring Row or Pull-Up
Lower: FFE Lunge or Double Kettlebell Deadlift

Notes
Tomorrow we have: Wall Ball / DB Deadlifts / C+J
Friday we have: Floor Press / Gorilla Rows / Bi’s & Tris work

CrossFit Group Class Programming Template

New CFSBK Class: RESILIENCE & RANGE

This class will incorporate a variety of movement practices to support training longevity, joint health, range of motion, and resilience of mind-body. We’ll utilize Functional Range Conditioning (FRC), vinyasa yoga, breath work, and mindfulness techniques.

From Coach Whit:

I believe in the power of movement and it’s potent effect on our human minds and bodies. My mission is to help you improve the function of your joints, whatever structure you currently have, so you can move in the ways that are important to you throughout your life. Here are some helpful definitions to consider:

Flexibility: Passive range of motion; this is the foundation for all of the movement you do in your life, but it is essentially “useless” without the ability to actively achieve/express that range

Mobility: Active, usable range of motion that you can create. It’s flexibility + strength and control. More mobility = more ability to maximize movement potential safely, efficiently, and effectively.

With training, we can attempt to capture passive range of motions and make them active. Closing this gap acts to safeguard our joints, building injury resilience and strength capacity. The better our articular hardware, the better the muscles surrounding that joint can work and play over time. (A.K.A. “Gains!”)

In class, we’ll balance this sometimes strenuous effort with movement flow, breath-work, and mindfulness. Come get a little R&R… resilience and range!

Saturdays / 9AM / The Annex *Note that this class will finish at 9:55AM so folks can take group class afterward if they choose.

Our first class will be THIS SATURDAY! Sign up on ZP as you would any other Group class!

Got questions? Email me! Whitney@crossfitsouthbrooklyn.com 

Today’s Programming

STRENGTH

Shoulder Press
Heavy Triple

Notes
In no more than 8 total sets, work up to a heavy triple on the shoulder press. Perform today’s sets taking each rep from a dead start at the bottom.

METCON

5 Rounds for time of:
6 Strict Chin-Ups
9e Single Arm DB Push Press
15/12 Calorie Row

Rest 2:00

Notes
Chin-Ups: 6 Strict / 6 banded / 6 Self Assisted
Its okay for it to take 2-3 sets to get your 6 reps in unassisted but it should take no more than a minute to get all your reps in. If you hit a wall or require more than 3 sets, transition to a band for assistance.
DBPP: These should be unbroken per arm but challenging in weight. Make sure to stabilize the top position for a 1 beat each rep.
Go hard on the Row

CrossFit Group Class Programming Template

The End of a Virtual Era

Since March of 2020 CFSBK has been running some form of virtual class offerings through the first 17 months of the pandemic. Over the past two months we handed the program off to the Foxes who ran it from Fox headquarters in Ohio. Last week was the final week week that fitness group classes were offered on Zoom. We had no idea we’d be running this program for so long and want to thank all the coaches and members who logged onto zoom to share some virtual sweat after all these months. End of an era!!! (we hope!)

A note from the Foxes:

We cannot express enough gratitude for the 17 consecutive months (!) that you’ve joined us in our Virtual Group classes. Whether you attended one class or many, you’ve not only helped to start our days off with a positive vibe, countless laughs, and tons of great recommendations, but more importantly you’ve offered us a sense of community that has enriched our lives in countless ways. 

Please note: Mindfulness classes will not change. They are held on Tuesdays and Fridays at 8am. They are open to anyone and are offered on a donation basis.
Bookmark this link to login: Alchemy Zoom Room, password: “alchemy”

Today’s Programming

STRENGTH

Box Squat
Heavy Single
80% Rep Out

Notes
Work up to a heavy single on the box squat in no more than 8 total sets. Keep one rep in reserve on your heavy single, do NOT attempt a weight you’re not 100% sure you can hit. Try to exceed your heavy triple weight from two weeks ago. After you find a heavy single, drop the weight to 80% and perform a Rep out set keeping 1-2 reps in reserve.
Choose a box that will get your hip crease just below parallel. Most people will need to use a 12″ box with some bumpers on top of it, taller folks might require a 16″ box with a bumper on top. Sit, on tension for a one count before driving up out of the hole. Try to maintain the ability to move quickly.

METCON

TABATA MASH-UP

32 Tabata Intervals Rotating between:
A: Deadlifts
B: Double Unders
C: Air Squats
D: Sit-Ups

Notes
Alternate between each exercise performing :20 of work followed by :10 of rest until you’ve completed 32 total intervals (8 rounds per movement, 16:00 total)
DL: Choose a medium weight such that you can get 8-12 reps per set with perfect form. (225/185/155/135/95/..)

CrossFit Group Class Programming Template

Comedy Show @ CFSBK!

Looking to get in some high quality LOLs?

We thought so.

On Friday September 10th, CFSBK members Maria Heinegg & Courtney Fearrington will be hosting “Strong Sets”, stand up comedy show right here at CFSBK (597 Degraw St).

The show will feature some of NYC’s best comics.

And the best part is (drumroll) you can come to the gym and do no fitness!

Friday 9/10
Doors 7:30/ Show 8pm
Tickets are $15 (all proceeds go to performers)

Buy tickets here

***The show is BYOB*** so bring your favorite pre-mixed martini, IPA or boxed wine (no judgment) if you’re trying to get a little boozy while you laugh at sad clowns.

Note: Proof of vaccination will be required to enter with one of the following:
-Excelsior pass
-vaccine card
-or photo proof of card.

If you are already a member of CFSBK and proof has been logged in our system, you are good to go!

If have any questions, please reach out to Katie or feel free to tell them at Maria or Courtney if you’re in class with them. They love attention!

Today’s Programming

STRENGTH

Heavy Triple of:
Snatch Balance (Intermediate +)
or
Overhead Squat (beginner)

Notes
The snatch balance is an assistance lift that helps develop speed, confidence and strength under the barbell. If you feel comfortable with your overhead squat and bailing, perform the snatch balance. If you struggle with Overhead Squats or have never performed this movement out of a rack, give this more foundational movement a shot. With both movements, the intent is not to max out, rather to move a challenging load well.

ASSISTANCE

3-5 Sets for Quality and Load of:
10-12e Single Leg RDLs
10-12 DB Upright Rows
10-12e Copenhagen Plank Lifts

CrossFit Group Class Programming Template

Camille doing that mid air transition on Dumbbell Snatches

---

3 Position Snatch Demo