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

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Today’s Programming

STRENGTH

Back Squat
3×6

Notes:
Perform three sets of 6 reps on the back squat leaving 1-3 reps in reserve. Move well, feel good!

METCON

30-20-10 reps for time of:
Wall Ball
Burpees

Notes:
This one might sting.
Scale the wall ball weight and height such that you can perform sets of at least 10 reps unbroken.
Scale the burpee to Squat Thrusts (no push-up) if needed.

CrossFit Group Class Programming Template

CFSBK @ Home

Adam coordinating his entire outfit and barbell.

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The Black Church That Could Bankrupt the Proud Boys – Vice

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

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Today’s Programming

SKILL

Kipping Toes to Bars

METCON

AMRAP 20:00
16 Calorie Bike
8 Kipping Toes to Bars
16 Box Jumps
8e DB or KB Snatch

Notes
Bike: 16 cals / 12 cals / 20 cal Row
T2B: 8 Kipping / 4-8 Strict / 12 Hanging Knee Raises / 12 Tuck-Ups
Snatch: Perform 8 on the left, then 8 on the right.

CrossFit Group Class Programming Template

First Bar Muscle-Up vibes from 2017 Subway Series

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This guy held a plank for 8 hours and 15 minutes

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

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Today’s Programming

STRENGTH

A1: SA Seated DB Press
3×8-10

A2: FFE Reverse Goblet Lunge
3×8-10e

Notes:
Perform 3 Work sets of each exercise, alternating between movements.

METCON

Every 3:00 for 5 sets perform:
50-75 Double Unders
10 Unbroken Barbell Push Presses

Notes:
Push Presses can be taken out of a rack and weight on the bar may be progressive or static. Aim to get around 60-90 seconds of rest within the 3:00 windows.

Jump Rope:
A+ 75 Double Unders
A: 50 Double Unders
B: 30 Double Unders
C: 1:00 Max Alt 2 step or Single Unders

CrossFit Group Class Programming Template

CFSBK @ Home

Elaina with perfect form on banded chins. When you use bands always prioritize enough assistance to create a mature top position.

Congrats to Katie Harper, Toni Smith, Carissa Mueller and Danny Calanca for qualifying for the quarterfinals!!

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2021 Individual Quarterfinals Competition Details

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

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Today’s Programming

STRENGTH

Romanian Deadlift
3×6-10

Notes:
Work up to three sets of 6-10 reps on the Romanian Deadlift. This exercise is essentially a pure expression of loaded hip hinging.

METCON

4 Rounds of:
Row 250m
5 Strict Pull-Ups
15 Kettlebell Swings
25 Sit-Ups

Rest 2:00

Notes:
Try to keep a high but sustainable intensity each round. Each movement should be unbroken, with the exception of the strict Pull-Ups which can be 2 sets if needed. Otherwise scale the voume back to 3 reps, use bands or self assisted pull-ups.

CrossFit Group Class Programming Template

CFSBK @ Home

Gene loves fitness mixed with a hint of danger.

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Stiff Legged Deadlift vs Romanian Deadlift Alan Thrall

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

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Today’s Programming

STRENGTH

A1: Front Squat
3×3

B1: Bench Press
3×8-10

Notes:
Take 30-35 minutes to work through both exercises. Start with the Front Squats then move directly into the Bench Press.

METCON

Tabata Mash-Up
A: Burpees
B: Air Squats

Notes:
Perform 16 total rounds (8 each) of :20 on :10 off alternating between Burpees and Air Squats. *

CrossFit Group Class Programming Template

CFSBK @ Home

It’s so hard to get more than one person in a photo these days! Here we finally got 4!! Behold the CFSBK armada with Neil, Kris, Morgan and Baron

Programming this week

This week’s movement template will look like this:

Monday: Squat / Horizontal Push
Tuesday: Hinge / Pulling
Wednesday: Single Leg / Overhead Push
Thursday: Skill (Kipping Toes 2 Bars) optional KB Snatches in workout.
Friday: Squat / Horizontal Push
Saturday: Hinge / Pulling
Sunday: Single Leg / Overhead Push

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Would You Jump In to Stop an Assault? NYT

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

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Today’s Programming

STRENGTH

3 Sets of:
A1: 65m Single Arm Farmer’s Carry
A2: 16 Seated Theraband Reverse Flys

Notes:
65m means you walk to 3rd ave OR Homage Skate Park carrying your KB/DB/Farmer’s carry handle with one arm, and then switch arms on the way back.

METCON

AMRAP 18:00
Run 270m
6 Kipping Pull-Ups
8 OH Reverse Lunges L
8 OH Reverse Lunges R

Notes:
Run: Row 270m
Pull-ups: 6 Kipping, 4-6 strict or banded, 8 ring rows
Lunge: If OH mobiilty is a factor hold your implement at the front rack. The same arm that is holding the weight is the leg that is stepping back each rep.

CrossFit Group Class Programming Template

Michelle Z in the zone.

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The Title IX Loophole That Hurts NCAA Women’s Teams – The Atlantic

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

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Today’s Programming

METCON

AMRAP 12:00
6 Push-Ups or Ring Push-Ups
6 Box Jumps
6e DB Hang Muscle Clean

Rest 6:00

12:00 to establish

1 Deadlift
1 Power Clean
1 Hang Power Clean
*Optional 1 Jerk*

Notes:
Move at a steady and sustainable pace for the first AMRAP focusing on perfect positions and controlled tempo on your push-ups.
For the second segment, this is your chance at redemption from 21.4! If you didn’t come in on Friday and you would like to add the Jerk to this complex, go for it. Within the 12:00, aim to make 3-5 attempts at the complex. Focus on perfect positions and control over how much weight is on the bar.

CrossFit Group Class Programming Template

CFSBK @ Home

What physical strength/fitness means to me, by Coach Lynsey

Movement has always been something that defines me. Whether it be throwing myself around the living room as a toddler, attending dance classes every day of the week as an adolescent, or being a professional Dancer, Teacher and Coach. It’s how I learn, how I communicate, and it makes me happy. Physical Strength and Fitness means fulfillment, happiness and longevity. I don’t need or have to be the best Dancer, CrossFitter or Exerciser to feel value, but I focus on strength and fitness to nurture a passion for movement for myself and others, and to age with confidence and capability.

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Iconic East Village venue The Pyramid Club will not be reopening after year long PAUSE – EV Grieve

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

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Today’s Programming

STRENGTH

Front Squat
3×6

Notes:
Perform 3 sets of 6 reps on the front squat, leaving 1-3 reps in reserve on each set. Use your rest periods to start warming up your HSPU or OH pressing

METCON

2 Cycles of:

AMRAP 4:00
6 Strict HSPU or 6 Shoulder Presses
12 Goblet Squats

Rest 1:00

AMRAP 4:00
Row 10 Cals
30 Double Unders

Rest 1:00

Notes:
Compare to 9.14.20
HSPU: 6 Strict / 4 Strict / 6 with 1-2 abmats / 6 Shoulder Press
Goblet: Heavy and unbroken
Row: Should be about :30 +/-
DU: 30 DU / 15 DU / 30 Alt 2 Step / 60 Single Unders

CrossFit Group Class Programming Template

CFSBK @ Home

Tim C versus the 50lb DB on Mondays Double Under & Push Press Metcon

Update on Membership and RSVPs

We understand that some classes, especially morning classes are getting increasingly difficult to reserve, so we have made some changes that we hope will help.

First of all, we are not accepting any new members for our busier times. Instead, starting 4/5 we are offering an Off-Peak 10x class card for $200. This will give access to the following times only.

Group Classes
Monday-Friday 9am,11am,12pm
Monday-Thursday 7:30pm
Saturday, Sunday 12pm,1pm

Open Gym
Monday- Friday 2pm-4pm
Tuesday, Thursday 7pm
Friday 4pm-8:30pm
Saturday, Sunday-2pm-3:30pm

This is also open to all current members so if you’d like to make any changes, just email cfsbkfrontdesk@gmail.com.

Secondly, we are changing our cancellation policy. Members can now cancel classes via the app up to 6 hours before the class start time. We hope that this will help ensure that classes that are at capacity are actually full. We ask that you please let us know by phone or email if you need to cancel any later than that so we can try to give someone else the opportunity to come to class.

Finally, if you are on the Waitlist for a class and somebody cancels, instead of automatically being reserved, you will receive a text to let you know that you need to log in to ZenPlanner to confirm your reservation. If you do not confirm within 30 minutes, the next person on the Waitlist will then be contacted.

So that this runs as smoothly as possible, please make sure your phone number is up to date in our system.

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The Gym Isn’t Usually A Safe Space For Fat Women, But It’s Become My Sanctuary – BuzzFeed

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

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Today’s Programming

ASSISTANCE

3 sets of:
8-12 SA Bench Supported KB/DB Rows
8-12 SL KB/DB RDLs
1:30 Plank

SKILL

Kettlebell Snatch

Notes:
This is our first exposure to the Kettlebell Snatch this cycle. The coaches will guide you through a progression to develop the skill and offer an alternative if you’re still not comfortable with the movement come metcon time. If you own wrist wraps, we recommend bringing them to pad your forearm as you work through the progressions.

METCON

3 Rounds for time:
Run 400m
10 SA KB Swings (R)
5 KB Snatches (R)
10 SA KB Swings (L)
5 KB Snatches (L)

Notes:
Focus on a solid run pace and efficiency on the Kettlebell. For this first exposure of KB Snatches, we’re keeping the overall snatch volume on the lower end.

CrossFit Group Class Programming Template

Roy C putting up big weight for 21.4

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The long history of anti-Asian hate in America, explained – Vox

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

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Today’s Programming

STRENGTH

Strict Chin-Ups
5×3

Notes
Perform 5 sets of three strict pull-ups. Focus on a proper

METCON

AMRAP 15:00
5 Kipping Pull-Ups
10 total WTD Step-Ups
15 Cal Row

Notes
KPU: 5 Kipping / 8 Jumping / 8 Ring Rows
Do not perform strict or banded pull-ups in today’s workout given the strength segment prior to the workout.
Step Ups: Choose a box height that allows your knee to break parallel when stepping on top. Make this more specfic to your height than the box you typically grab for box jumps.
Row: If you’re biking, scale the volume down to 12 cals.

CrossFit Group Class Programming Template

CFSBK @ Home

Super Karl repping the PM team

The Evening Team Wins!

The age old question of who is fitter between morning and evening members has finally been put to rest. These past three weeks we ran a highly scientific study using the CrossFit Open results to answer this question. The morning team took week 1 but the evening team prevailed in the following two weeks with the lowest average rankings. Some say that daylight savings played a major factor in the morning teams precipitous decline given they were still adjusting to an hour of less sleep, others speculate that the evening team just slept in on week 1 and finally got their $#!t together after a late start. Although the evening team did win the competition, we must note that the morning team signed up in much larger numbers, and therefore won our hearts in the process.

Evening Team final Score: 17.54

Morning Team final Score: 20.00

Evening versus Morning team final results

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Report: Average Male 4,000% Less Effective In Fights Than They Imagine