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

Today’s Programming:

CrossFit

CrossFit Group Class Programming Template

STRENGTH

Deadlift
3-3-3-3-3

Notes
Try to go a bit heavier than 11.11.20
All reps taken from a dead start

ASSISTANCE

5 Rounds for quality and load of:
270m Run with a Medball
10-15 Pendlay Rows
5-10 Strict Toes to Bars

Notes
While this workout is not for time, move steadily through each of the movements at an aerobic pace and keep your heart rate up
PR: Sets can be progressive or across, as long as they’re challenging
T2B: Strict and slow. If you can’t perform a T2B, perform 5-10 hanging knee tucks with a 5 second hold at the top of each rep.

CFSBK @ Home

Sam A bracing before hitting a triple at 295lbs

Sign the Community Gyms Coalition Petition

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

Today’s Programming

CrossFit

CFSBK @ Home

Fit55 @ Home

Spirit and Savannah taking on yesterday’s DB/JR AMRAPs

Thanksgiving Schedule

Below is our holiday schedule. Everything will also be reflected on Zen Planner. We’re thankful for you!

Wednesday 25th

Normal Hours

Thursday 26th (T-gives)

Virtual
8am Thanksgiving Yoga for Athletes is on!
6pm Pilates is cancelled

CrossFit Sessions
8am, 9am (Short Circuit), 10am, 11am, 12pm

Open Gym
730-9, 9-10:30, 10:30-12, 12-1:30

Friday 11/27

Virtual
Normal Schedule

CrossFit Sessions
6 & 7am cancelled. Normal Schedule from 8am onward.

Open Gym
6-7:30am cancelled. Normal Schedule from 7:30am onward.

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

Today’s Programming

CrossFit

CFSBK @ Home

Coach Keith Practicing Safe Squatting

CrossFit’s Commitment to Diversity, Equity, and Inclusion CrossFit.com

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

CrossFit

CrossFit Group Class Programming Template

STRENGTH

EMOM 12:00
1 Hang Power Clean

Notes:
Try to make incremental weight jumps on most or all sets.

METCON

AMRAP 12:00
2-4-6-8-10-12…
Power Clean + Jerk
Burpees Over the Bar

Notes
C+J: Medium heavy weight, could be anywhere from 60-70% of your heavy single, unless your jerk weight is significantly lower.

Mariaaaa, you’ve gotta see her… Front Squat.

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

Today’s Programming

CrossFit

CFSBK @ Home

Spirit thinks using two hands on kettlebell swings is for the birds.

Thanksgiving Schedule

Wednesday 25th

Normal Hours

Thursday 26th (T-gives)

CrossFit

8am
9am (Short Circuit)
10am
11am
12pm

(Virtual Pilates is cancelled)

Friday 11/27

6 & 7am CrossFit cancelled. Normal Schedule from 8am onward.

Normal 7am and 12pm Zoom classes

Open Gym
7:30-9
9-1030
1030-12
12-130

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

Today’s Programming

CrossFit

CFSBK @ Home

Fit55 @ Home

Coach Katie demoing the Dumbbell SeeSaw Press

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

CrossFit

CrossFit Group Class Programming Template

METCON

3 Rounds for time of:
Run 400m
12 Power Cleans + Jerks

Notes
C+J: Medium heavy, something you could hit as consistent singles. (155/135/115/95/75/55/34…)

ASSISTANCE

3-5 Rounds for Quality:
5 Strict Chin-Ups
:30 Handstand Hold
8e Single Leg DB RDL

Notes:
Chins: If you’re close to a pull-up, consider performing negatives for 2-5 reps today. Otherwise, use a band or self assisted to scale
HS: Kick up to a wall, or do a piked HS hold with your feet on your bench.
RDL: Work on your balance today and try not to use an upright for support.

Unfortunately, another gym closure seems all but inevitable. Cuomo announced that indoor dining, gyms and schools would be closed if the positivity rate hit 3% and that’s where we are now. Schools have already been closed in NYC and we think its a matter of time before we’ll follow. This would be a huge setback for the gym as we were slowly rebuilding our business and approaching 60% pre-covid revenue after 2.5 months open. Until we get something concrete, we will continue business as usual but we felt it important to tell you our closure contingency plan ahead of time:

Recurring CrossFit and Open Gym memberships
All recurring memberships will automatically go on hold until the gym is allowed to reopen. Punch cards won’t be affected and we would extend any expiration dates the same length of time that we end up closed. Members who want to support the gym and keep their memberships active can reach out to us and let us know not to put their memberships on hold. We can’t begin to express our gratitude for anyone who does this. As always, OG or CF memberships can also be used for Virtual Classes if they’re kept active. Members may also consider switching to our virtual only membership $185/M as another option.

Equipment Rental
Depending on the length of closure, CFSBKers with active memberships post Sept 2nd, 2020 will be able to borrow one KB or DB until we reopen. Supplies are limited and we’ll schedule some pick-up windows like last time. Rowers may be rented for $140/M if you don’t have an active membership or $70/M if you have any kind of active recurring membership (punch cards excluded). Bikes, barbells and plates will NOT be loaned or rented out.

Stay tuned for more and wish us luck.

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

Today’s Programming:

CrossFit

CFSBK @ Home

King Charles floating through Mondays Press, Kettlebell Swing, Double Under Metcon

Is Taking Vitamins An Adequate Substitute For Eating Rhino Horns?

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

Today’s Programming

CrossFit

CFSBK @ Home

Coach Lynsey demonstrating today’s Rower Pike-Ups

CFSBK Diversity and Inclusion Intake Form

In case you missed it yesterday, we have a new CFSBK Diversity and Inclusion Intake Form for our current and former members. For a full explanation regarding this form, scroll down to see yesterday’s post to see the full write-up.

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

Today’s Programming

CrossFit

CFSBK @ Home

One of our primary goals at CFSBK is to create a space that’s warm, inclusive, and inviting to people of all backgrounds and abilities. Over the past 13 years, we’ve been fortunate enough to have worked with thousands of individuals who have trusted us with their fitness and safety. We don’t take that for granted. We are so grateful to everyone who has given us a chance whether it be for a single workout or years of regular training at the gym. This summer, in the wake of George Floyd’s murder, the Black Lives Matter movement, and the subsequent fallout in CrossFit due to former CEO Greg Glassman’s egregious response to it all, everyone had to take a step back. In doing so, CFSBK had to reevaluate who we were, what we do, and what kind of space we have curated. Even after over a decade in business, CFSBK is a continual work in progress. This year, more than ever has shown us how much more work is needed to show up for each other, particularly marginalized communities.

While much time, effort, and energy has been directed at rebuilding our business operations and membership base after a 5-month closure due to the pandemic, we recognized that we could and should still be doing more on this front. A few months ago, after some internal discussions and debate regarding my decision to return to CrossFit affiliation post Eric Roza’s purchase of the company, one of our employees, Christine Williams really stood out as someone with deep care and concern for these issues. We realized this was an opportunity to elevate her within our organization to help CFSBK live up to the ideals we strive for.  Christine has been working behind the scenes over the past couple of months, establishing relationships with local organizations, doing teacher training for an upcoming movement, and mindfulness class we’ll be offering to the BIPOC community and helping us continue to expand and evolve who and what CFSBK is.

One important first step we realized was to first ask our own community both current and former how they’ve experienced our space as it relates to their identity. This can be interactions with members, staff, or just how being one of the only “X” has affected them in our space and where we could do better. The intake form we created is inclusive of race, ethnicity, size, ability, gender, age, or any other variable of your identity that you bring with you as you enter our gym. Below is a link to the Diversity and Inclusion Intake Form where you can share your own experiences and help us potentially shine a light on any blind spots we might have, address any interactions of note (both positive and negative), and let us know if we’re really living up to our Statement of Inclusion and Anti-Oppression. We’ll take this feedback and discuss it internally as staff along with some additional sensitivity training we have planned and use it as a valuable tool to make sure we’re steering the ship in the right direction. We appreciate the time any and all take to provide feedback and thank you in advance for your candor and honesty.

CFSBK Diversity and Inclusion Intake Form