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

Today’s Programming:

Workout of the Day

STRENGTH

A1: Alternating DB Bench Press
3×12-16

A2: FFE Reverse Lunge
3×16-20 total

Notes
Work up to some heavy loads on this complex.
Lunges: load this with DBs or KBs at any rack you prefer (suitcase, front rack, Up/down)

METCON

AMRAP 12:00
24 Double Unders
12 Burpees
6 Toes to Bars

Notes
DU: 24 DU / 12 DU / 24 Alt2 / 48 SU
T2B: Kipping / Strict / 12 Hanging Leg Raises

CrossFit Group Class Programming Template

CFSBK @ Home

New shots for the 2021 Calendar by Joel Z

2021 Dogs of CFSBK calendar

The 2021 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. The wall calendar is available for $35 with the option of an additional donation. A limited number of calendars are on their way to the gym but they are sure to run out quickly. Never fear, you can place your order HERE. The deadline for orders is 12/23 so act now!

Here is a note from the Co-Founders of PupStarz Rescue.
At PupStarz, we have a track record of rescuing some of the hardest cases from high kill shelters regardless of age, breed, and temperament—in fact we have saved over 530 this year alone!! But with so many rescues, come many medical bills.

• This year we have spent over $150,000 in medical care – and due to COVID we have had some of the most challenging medical cases since our inception.
• Your donations can directly help say yes and fund the surgeries and medical care for deserving pups and kitties like Pongo featured here, who needed both eyes removed.
• We are volunteer-run and rely 100% on individual donations so please consider making a tax-deductible donation on this very important day for us.

We humbly thank you for your continued support.

With great thanks,

Mel, Constance and Robyn
Co-Founders
PupStarz Rescue

CHIPS Canned Food Drive ends today!

CFSBK is collecting canned foods to help stock our local food pantry and soup kitchen. CHIPS helps feed our neighborhood community by serving hot meals to as many as 350 people on a daily basis, handing out pantry items, and providing shelter for homeless young mothers and their infants. The most needed foods are canned fruit, canned vegetables, canned proteins (like fish and chicken), and peanut butter (plastic jars).

We will collect items in the large bin under the TV to the left as you enter the gym from now until Wednesday, December 23rd. Please bring in any and all non-expired items that you would like to donate!

If you would like to see other ways to help the staff at CHIPS, click HERE

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)

Today’s Programming

STRENGTH

Back Squat
3-3-3

Notes:
Work up to a heavy triple, these should be heavier than last weeks FSQ triples.

METCON

2 Rounds For Time:
25 Calorie Bike
50 Kettlebell Swings
25 Goblet Squats
50 Total KB Lawn Mower Rows

Notes
This is a longer workout, in the 15-20:00 range
Use the same Kettlebell for the swings, squats and rows (24/20/16/12/8)
LM Rows: Alternate arms every 5 reps. kettlebell can touch the floor at the bottom of each rep. If your KB is too heavy to perform sets of 5 use a lighter Dumbbell.
Bike: Scale the bike to 18 cals (75% volume) if needed.

CrossFit Group Class Programming Template

CFSBK @ Home

Fit55 @ Home

Some of our Precision Nutrition Certified coaches are putting together a FREE Zoom panel to discuss all things Nutrition and Lifestyle! Mark your calendars for 11:15am on Sunday, January 10th. More info on specific topics and how to sign up to come – stay tuned!

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

Today’s Programming

Workout of the Day

METCON

AMRAP 10:00
1-2-3-4-5… Clean and Jerks
2-4-6-8-10… Kipping Pull-Ups

Notes
Alternate rep rounds per movement working up the ladder until the 10:00 mark.
C&J should be steady singles (155/135/95/75/53)
KPU: 2-4-6 Kipping / 2-4-6 Banded, Strict or self assisted / 1-2-3 Strict or banded

ASSISTANCE

3-4 Sets
15-20 Seated DB Press
15-20 Sit-Ups or Tuck-Ups

Notes
If you hit 20 reps and could have kept going increase weight. Make sure to get at least 15 reps in each set.
For the trunk work move with control and tension

CrossFit Group Class Programming Template

CFSBK @ Home

2020 Dogs of CFSBK calendar

The 2020 Dogs of CFSBK calendar features your favorite gym mutts! All proceeds go to PupStarz Rescue, a foster rescue started by our own Robyn O’Brien. The wall calendar is available for $35 with the option of an additional donation. A limited number of calendars are on their way to the gym but they are sure to run out quickly. Never fear, you can place your order HERE. The deadline for orders is 12/23 so act now!

Here is a note from the Co-Founders of PupStarz Rescue.
At PupStarz, we have a track record of rescuing some of the hardest cases from high kill shelters regardless of age, breed, and temperament—in fact we have saved over 530 this year alone!! But with so many rescues, come many medical bills.

• This year we have spent over $150,000 in medical care – and due to COVID we have had some of the most challenging medical cases since our inception.
• Your donations can directly help say yes and fund the surgeries and medical care for deserving pups and kitties like Pongo featured here, who needed both eyes removed.
• We are volunteer-run and rely 100% on individual donations so please consider making a tax-deductible donation on this very important day for us.

We humbly thank you for your continued support.

With great thanks,

Mel, Constance and Robyn
Co-Founders
PupStarz Rescue

Cuomo: Another New York Shutdown Is Avoidable Spectrum Local News

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

Workout of the Day

STRENGTH

A1: Incline DB Bench Press
3×14-18

A2: Incline Supported Reverse Flys
3×14-18

Notes
Use the same bench/box set-up for each movement. On the flys, control the tempo and hold the bottom and top of each rep for a 1-2 count.

METCON

20:00 AMRAP
Row 20 cals
20 Push-Ups
20 Box Jumps

Notes
Move at a steady pace. Its okay if you need to break the push-ups up into 3-5+ sets, but if you can’t perform at least 10 unbroken push-ups, either perform a banded or incline variant

Sam Ayide is a respiratory therapist, surfer and photographer. We’re happy to announce that Sam will be doing some photography around the gym. We so look forward to seeing CFSBK through his lens!

Check out some of his work on IG

New Strength Cycles with Coach Jeremy

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

Today’s Programming

Workout of the Day

STRENGTH

EMOM 12:00
1 Front Squat

Notes:
Try to make incremental weight jumps most or all sets. Work up to a heavier load than last week’s Pause Front Squats

METCON

3 Rounds for Time:
15 Cal Bike
15 Thrusters
15 Kipping Pull-Ups

Notes:
This should not feel good. Challenge yourself to do big sets and keep your foot on the gas.
Thrusters: Medium weight. 1-2 sets per round (95/75/65/45/35..)
KPU: 15 KPU / 10 KPU / 15 Jumping Pull-Ups / 15 Ring Rows or Self Assisted

CrossFit Group Class Programming Template

CFSBK @ Home

Kyra locking out last Monday’s Clean / Jerk complex.

Why should you read “Dune” by Frank Herbert? – Dan Kwartler

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)

Today’s Programming

Workout of the Day

METCON

EMOM 10:00
20-35 Double Unders
5 Hang Power Cleans

Notes
Adjust the JR volume and weight on the bar such that you can be done in around :30-:45. Cleans should be unbroken and medium heavy

STRENGTH

A1: SA Bench Supported DB Row
4x 10-14e

A2: Seated Palloff Hold
4x :30e

A3: Seated DB Lateral Raises
4x 10-14

Notes
Work up to challenging loads toe the given rep ranges on all these movements. Try to move continuously through the circuit.

CrossFit Group Class Programming Template

CFSBK @ Home

Fit55 @ Home

Lee Savage (actual last name) being an actual savage

CHIPS Canned Food Drive

CFSBK is collecting canned foods to help stock our local food pantry and soup kitchen. CHIPS helps feed our neighborhood community by serving hot meals to as many as 350 people on a daily basis, handing out pantry items, and providing shelter for homeless young mothers and their infants. The most needed foods are canned fruit, canned vegetables, canned proteins (like fish and chicken), and peanut butter (plastic jars).

We will collect items in the large bin under the TV to the left as you enter the gym from now until Wednesday, December 23rd. Please bring in any and all non-expired items that you would like to donate!

If you would like to see other ways to help the staff at CHIPS, click HERE

Habit You MUST Acquire – Keystone Habit

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

Workout of the Day

STRENGTH

A1: Deadlift
5-5-5

A2: Single Leg Calve Raises
3×12-16e

Notes
DL: Work up to a challenging but submax set of 5 deadlifts. These are dead start pulls, no touch and go reps.
CR: Perform one set of 20 reps with both legs the move onto single legs sets. Hold the top and the bottom of each rep for a one count and control the tempo. Hold a DB or KB in one arm to load above BW.

METCON

EMOM 15:00
A: 10-20 Cal Row
B: 10 Strict Ring Dips
C: :45 Plank

Notes
ROW: Choose a rep range that allows you to finish in around :45-:60
RD: 10 Strict / 10 Self Supported / 15 Bench Dips

CrossFit Group Class Programming Template

CHIPS Canned Food Drive

CFSBK is collecting canned foods to help stock our local food pantry and soup kitchen. CHIPS helps feed our neighborhood community by serving hot meals to as many as 350 people on a daily basis, handing out pantry items, and providing shelter for homeless young mothers and their infants. The most needed foods are canned fruit, canned vegetables, canned proteins (like fish and chicken), and peanut butter (plastic jars).

We will collect items in the large bin under the TV to the left as you enter the gym from now until Wednesday, December 23rd. Please bring in any and all non-expired items that you would like to donate!

If you would like to see other ways to help the staff at CHIPS, click HERE

Snow Notice

We plan on offering our normal schedule today, despite the snow storm. If anything changes everyone RSVP’d would get contacted directly. Note that we will be keeping the doors closed in both gyms to prevent the snow from coming in. Our HEPA filters will be as always cleaning the air in the gym. Be safe out there!

Rhythmic Exercises (1950)

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

Today’s Programming:

Workout of the Day

STRENGTH

A1: Barbell Bench Press
3-4×10-12

A2: RNT Reverse Goblet Lunges
3-4×10 each

Notes
BP: Keep 2-3 reps in reserve.
LG: Use a heavy Kettlebell or DB for loading and maintain tension against the band the entire time.

METCON

On a Running clock:

At the start, perform 3:00 max reps strict anchored Sit-Ups
At the 5:00 mark, perform 50 cal bike for time.

Notes:
On the sit-ups, keep your hands on your opposite shoulder and minimize the amount of momentum used to complete the range of motion. On average the bike will take folks ~2-6+ minutes.

CrossFit Group Class Programming Template

CFSBK @ Home

Physical Therapy Consultations with Coach Katie

Coach K HarpZ running Kate K through a physical therapy consult. What does a consult consist of you say?

⁃ One on one 60 min session
⁃ Full body movement assessment (passive and active)
⁃ Hands on treatment to address imbalances
⁃ Refinement of movement quality
⁃ Movement modifications/scaling options for group class (if necessary)
⁃ Follow up email summarizing assessment results, corrective exercise prescription, including 2 warmups/cooldowns specific to address limitations!

Got lingering aches and pains?
Email: katie@crossfitsouthbrooklyn.com to inquire!

Snow Notice

We plan on offering our normal schedule today, despite the impending snow storm. If anything changes everyone RSVP’d would get contacted directly. Note that we will likely keep the doors closed to prevent the snow from coming in. Our HEPA filters will be as always cleaning their air in the gym. Be safe out there!

Snow Leopards Are the Latest Cats to Be Infected With the Coronavirus NYT
A Wider NYC Shutdown Could Come ‘Immediately After Christmas,’ de Blasio Predicts NY1

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)

Today’s Programming

STRENGTH

Front Squat
3-3-3

Notes:
Keep 1-2 reps in reserve.

METCON

EMOM 15:00
A: 1:00 Max Double Unders
B: 10 Thrusters
C: 10 Ring Rows

Notes:
JR: DU/ DU Practice / Alt 2 / Singles
THR: User choice if you’d prefer to use barbells or Dumbbells. Each set should be unbroken and uncomfortable.
RR: Adjust your body angle to make these unbroken and challenging. Don’t use momentum on the way up or down. If you were not here yesterday and would prefer to do 5-8 strict Chin-ups you can swap it in.

CrossFit Group Class Programming Template (New this week!)

CFSBK @ Home

Fit55 @ Home

Front Desk OG JB during yesterdays clean complex

[4k, 60 fps] A Trip Through New York City in 1911

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

Today’s Programming

Workout of the Day

STRENGTH

Work up to a heavy set of the following complex:

3 Hang Power Cleans
3 Push Press or Jerks

Notes:
Bias push presses and only jerk a rep if you think you need to.

CONDITIONING

AMRAP 12:00
4 Strict Chin-Ups
8 Deadlifts
12 Burpees

Notes
SCU: 4 Strict / 4 banded / 6 self assisted
DL: Touch and go unbroken sets. Medium heavy (225/185/155/135/115/95..) Will likely be heavier than your clean complex.
BRP: If you came yesterday consider doing no push-up burpees if you’re sore from benching.

CrossFit Group Class Programming Template

CFSBK @ Home

Harim on the erg with great posture

Next Programming Template

12.14.20-1.24.21

This training cycle will follow a 7 day split in similar vein to the prior cycle. Below are some of the strength biases we’ll have on given days, however the intention is to make every day at the gym a well rounded workout. There will also be a ring skill bias this cycle with supports, dips, inversions and some other variants programmed in.

Monday
Power Clean & Jerk
Vertical Pull

(Clean and Jerks, strict and kipping pull-ups)

Tuesday
Barbell Squat
Horizontal Pull

(Back or Front Squats, Bent over rows/ring rows/pendlay rows)

Wednesday
Horizontal Push
Single Leg Strength

(DB or BB Bench at varying angles, Lunge/step-up variants)

Thursday
Deadlifts
Dips/Triceps

Deadlifts, both conventional and touch and go, Ring Dips/Bench Dips/Triceps assistance work)

Friday
Cleans
Horizontal Pull

(cleans variants, no jerks, Bent over rows/ring rows/pendlay rows)

Saturday
Squats (Varied)
Vertical Pull

(Varied Squat movements barbell/wallball/goblet/single leg, strict or kipping pull-ups)

Sunday
Horizontal Push

(DB or BB Bench at varying angles)

Help Your Local Gym Survive the Pandemic