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

---

Today’s Programming

SKILL/STRENGTH

Choose one track to work on based on your current abilities. Focus on low volume, high-quality skill work that will not burn you out before the workout.

A: 1-3 Jumping Bar Muscle-Ups / Bar Muscle-Ups
Buy in: 5+ Strict Pull-Ups / 5+ Kipping Pull-Ups

B: 3 Kipping Pull-Ups
Buy in 3+ Strict Pull-Ups

C: 3×5 Banded or Self Assisted Pull-Ups

METCON

AMRAP 16:00
8 CTB Kipping Pull-Ups or 4 Bar Muscle-Ups
12 Cals Air Bike
20 Kettlebell Swings

Notes:
Pull: BMU / CTB / KPU / Ring Rows or 8 Jumping Pull-Ups

ASSISTANCE

DB Bent Over Rows
3×10-15

Hollow Rocks
3×15-25

CrossFit Group Class Programming Template

CFSBK @ Home

Coach Ro thrashing last Saturday’s Metcon

---

The Coronavirus Is Here to Stay—Here’s What That Means – Scientific American

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

---

Today’s Programming

STRENGTH

Shoulder Press
3-3-1-1-1

Notes
Work up to a heavy triple, then drop the reps to see what you can do for a single. For reference, a 3rm is roughly 90-93% of your estimated 1RM.

METCON

15-9-6 Reps for Time of:
Deadlifts
Handstand Push-Ups

Notes:
DL: (275/225/185/155/135/…)
HSPU: Strict full volume / strict 9-6-3 reps / 1-2 Abmats / Piked HSPU / Heavy DB Press

ASSISTANCE

DB Floor LTE
3×12-16

Barbell Rollout
3×8-12

CrossFit Group Class Programming Template

CFSBK @ Home

Coach Whit and CFSBKer Lizzie D putting their fitness to good use

Coach Whitney wants you to Participate South Brooklyn Mutual Aid!

Inspired by my friend Katie M., I started volunteering with South Brooklyn Mutual Aid this summer, purchasing supplies or making deliveries with my car on a few weekends. This past Saturday, Lizzie D. hopped on board with me and we delivered groceries to 9 families in Sunset Park.

Here is a brief explanation of SBMA’s neighbor to neighbor food delivery program:

“This is about solidarity not charity. We’re neighbors helping neighbors. We live in a rich immigrant community that has often been barred or denied resources from the city, state, and federal government. This is about standing with our neighbors and making sure they have the food and support they need during the COVID-19 crisis.”

If you have interest in grocery shopping, food packing in the warehouse (put your heavy lifting to good use!), supply delivery, dog-walking, or otherwise sharing your resources with our community, you can use the form(s) below to get started!

Volunteer with South Brooklyn Mutual Aid

Donate to SBMA

And if you know anyone who would like to submit a request to receive support, use this form: SBMA Support Request Form

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

---

Today’s Programming

STRENGTH

Back Squat
3-3-3

Notes
Try to go heavier than you did last week as well as the pause 3s on
2/1.

METCON

AMRAP 7:00
7 Front Squats
7 Toes to Bars

Notes:
FSQ: Unbroken (95/75/65/55/45)
T2B: 7 T2B / 14 HLR / 14 Anchored Sit-Ups

ASSISTANCE

Banded Face Pulls
2-3×15-20

Single Leg Calve Raises
2-3×10-15e

CrossFit Group Class Programming Template

CFSBK @ Home

Nicole floating through Saturday’s workout

BTC BrassTacks Series #4: Mindful Running & Safety, in honor of Ahmaud Arbery

CFSBKer and member of the Brooklyn Triathlete Club’s Anti-Racism board Michelle Z is putting together a community run in honor of Ahmaud Arbery’s death. You can learn more about the event and RSVP below.

BTC BrassTacks Series #4: Mindful Running & Safety, in honor of Ahmaud Arbery

Join us Tuesday, February 23, 8-9:15pm EST

RSVP Here

Join The Brooklyn Triathlon Club and Jasmine “Coach Jaz” Graham for this special event. This event is for current, previous, or aspiring runners of all experience levels – free and open to the public.

Through the lens of the sport, and in honor of Ahmaud Arbery who was killed while running on Feb 23, 2020, we’ll explore how to care for ourselves and the people around us. We’ll discuss running as a release of the stress we are all accumulating, listening to your body, tips to get and keep yourself going, and guidance to help you take your practice to the next level.

Then we’ll learn how to take better care of each other, by sharing stories and building empathy for our experiences running as marginalized people, discussing ways to stay safe, and how to be an ally to our friends and neighbors of all walks of life who we see out there alongside us.

Please join us for this very special session which is guaranteed to inspire you to tune in to your practice and the people around you, all in honor of Ahmaud Arbery.

Jasmine “Coach Jaz” Graham an RRCA Running Coach, Jaz has been a contributing coach to the New York Times’ Run Well program since 2010. She gives lectures around the country empowering fitness professionals to take their business to the next level. Jaz is an Institute Of Integrative Nutrition Certified Health Coach focusing on Women’s Health. For ten years, she’s been the running coach for Yachad, a global nonprofit that addresses the needs of disabled Jewish young people. For over a decade, she’s hosted a holiday gift drive for the Incarnation Center, an orphanage in Washington Heights for children and teens with HIV/AIDS. She’s devoted more than a decade to empowering people to feel strong, healthy, focused and fit and plans to continue for decades to come.

The BTC Brass Tacks Series is a monthly off-season virtual series covering practical essentials around Triathlon. The series seeks to distill and deliver seasonally-relevant information about all aspects of triathlon from starting out, training, racing and finding community. Aimed at both novices and experienced athletes, we endeavor to demystify triathlon, make it more accessible, and welcome more to the sport and our community. All from Brooklyn Triathlon Club (BTC), Brooklyn’s friendliest Triathlon Club.

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

---

Today’s Programming

STRENGTH

Turkish Get-Up

Notes:
Work up to a heavy but technically sound TGU on each arm.

METCON

3 Rounds For Time:
500m Row
15 DB Bench Press
15 Kipping Pull-Ups

Notes:
BP: Challenge yourself on this weight such that you need to break it up into two sets or keep it at one very difficult set.
KPU: 15 KPU / 10 KPU / 15 Jumping Pull-Ups or 10 Self Assisted Pull-Ups

CrossFit Group Class Programming Template

Coach David Demos the Turkish Get-Up with the 100lb Dumbbell in the before times.

---

The Influence of a Perfect Teacher – The New York Times

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

---

Today’s Programming

METCON

For Time:
25 Cal Bike
50 Kettlebell Swings
25 Cal Bike
50 Wall Ball Shots
25 Cal Bike
100 Double Unders
25 Cal Bike

Notes:
Bike: 25 / 20
KB: 32 / 24 / 20 / 16
WB: 20 / 14 / 10

CrossFit Group Class Programming Template

CFSBK @ Home

Anja stable and strong

Jump Rope Seminar with Coach Lynsey Today

Coach Lynsey is hosting a 90 minute (sold out!) Jump Rope Seminar this afternoon.
The workshop will cover the basics of technique and breathing strategies to give you the foundation needed for an effective and efficient performance, and it will include various skills such as alternating foot steps and double unders. Once we have developed your skill and improved your performance, she will test your capacity in a workout.

So, whether you’re looking to learn the basics of Jump Rope, learn, develop or perfect your double unders, or simply improve your capacity in workouts, Coach Lynsey will be on hand to support you in achieving your goals. If you’re interested in future seminars, email Coach Lynsey @ lynsey.roddam@googlemail.com

---

Assault Bike Tips and Tricks for Efficiency and Power

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

---

Today’s Programming

SKILL/STRENGTH

EMOM 15:00
Pause Snatch

Notes:
Pause just below the knee cap for a 2 count before following through to the full snatch

METCON

15:00 For Quality
10e 1/2 Kneeling Low to high Chops
12 Box Jumps
14 Lunges
16 Sit-Ups

Notes:
Move through the circuit at a steady and sustainable pace. Keep your heart rate up but don’t approach it like a true AMRAP. Lunges can be bodyweight or weighted. Sit-ups can be anchored or not.

CrossFit Group Class Programming Template

CFSBK @ Home

Super Karl is all business when it comes to Thrusters

---

LIVE Strength Session Coached by Sage Burgener

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

---

Today’s Programming

STRENGTH

EMOM 10:00
1 Clean and Split Jerk

Notes:
Work up to a heavy but subax clean and split jerk. Something heavier than what you’ll do in the metcon after this. Cleans can be power or squat.

METCON

3 Rounds for time of:
30 Calorie Row
20 Burpees
10 Clean and Jerks

Notes:
C+J are intended to be full squat clean and Jerks. If you came yesterday and your legs are very sore from 18.1 you can perform these as power cleans. Jerks may by split or push.

CrossFit Group Class Programming Template

Jerry and Mikey2 working through Monday’s Rowing/DB Metcon

---

This is what 169 Double Unders in 60 seconds looks like

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

---

Today’s Programming

SKILL/STRENGTH

Choose one track to work on based on your current abilities. Focus on low volume, high quality skill work that will not burn you out before the workout.

A: Kipping Pull-Ups
Buy in 3+ Strict Pull-Ups

B: 3×5 Banded or Self Assisted Pull-Ups

METCON

Open Workout 18.1

Complete as many reps as possible in 7 minutes of:
3 thrusters 100/65
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
….

Notes:
Continue increasing reps by 3 reps until the time expires. The top 5% of athletes go into the 18 rounds. Mat Fraser and Josh Bridges getting into the 24 round.
See the full workout description here
Official Scaled Options:
Thrusters: 65/45
Pull-Ups: Jumping Pull-Ups. For these, the bar should be set up so it is at least 6 inches above the top of the athlete’s head when the athlete is standing tall.

ASSISTANCE

3-5 Rounds
1:00e Side Plank
8-12 Barbell Curls
12-20 Single Leg Calve Raises

CrossFit Group Class Programming Template

CFSBK @ Home

Desiree during last year’s CrossFit Open (the second one!) Back when we taped the floor just for fun.

Join Team CFSBK for the 2021 CrossFit Open!

We’re just under one month away from the start of the 2021 CrossFit Open and have about 40 folks already signed up. Are you on the fence still? Check out this video: What is the CrossFit Open? to learn a little more and sign up at open.crossfit.com today!

CFSBK Roster
Eric Arbitman
Gerry Mullany
Pierre Davidoff
Jennifer Wuotinen
Melissa Krakowski
Charles Smith
Patrick Sullivan
Cathy Kolcun
Omar Francis
Sarah McGrath
Thomas Hinton
Lee Savage
Lizzie Donahue
Dan Conroy
Michael Giordano
Adam Pearce
David Osorio
Eric Flaxman
Theodora Andriotis
Joseph Sinchak
Bjorn Bellenbaum
Sheryl Cohen
Runit Chhaya
Sara Tarullo
Adam Nassr
Michael Rhys
Richard Greenspan
Christopher Dent
Brittany Smith
Jonathan Wright
Paul Bennett
Michelle Zassenhaus
jacinto Bonilla
Katherine Day
Joel Zimmer
Maria Heinegg
Andre Lawrence
Keith Walter
Jerry Lu
Kyra Luchtenberg
Kelley Blosser
Darren Jer

---

What’s Driving California’s Mass Exodus?

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

---

Today’s Programming

STRENGTH

Bench Press
5-5-5

Notes:
Try to go heavier than the Bench Press from 2.2.21

ASSISTANCE

4-5 Rounds for Quality and Load
8-12 RDLs
8-12 DB Incline Bench Presses
8-12 Supine Ring Rows

Notes:
Work up challenging loads/angle on all three movements.

CrossFit Group Class Programming Template

CFSBK @ Home

Melissa K (right) recently got not only her first.. but first 45 kipping pull-ups last week!
A note from Mel: It’s Crazy cool! I could never do them before and then something clicked. Thanks to Whit and Ro for the great coaching! Whitney has been working with me on the skill Wednesdays this cycle and Ro helped me build the requisite strength in AGS. I’m so grateful for CFSBK, Going to this gym has changed my life. Jen feels the same way, We have been together for 16 years and I didn’t think we could be any closer but the gym has somehow done that as well because we share a love for it and go to all the same classes.

---

HOW TO DO ROMANIAN DEADLIFTS (RDLs)

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

---

Today’s Programming

STRENGTH

Back Squat
5-5-5

Notes:
Try to go heavier than the pause 5’s we did on 1/25. See if you can potentially match the pause threes from 2/1.

METCON

14:00 AMRAP
14 Cal Row
7 SA DB Hang Power Cleans
7 SA DB OH Reverse Lunges
7 SA DB Hang Power Cleans
7 SA DB OH Reverse Lunges

Notes:
Challenge yourself on the Dumbbell weight today. If overhead mobility prevents you from going heavy on the lunge perform the carry as a front rack. (+/50/40/35/25/20/-)

CrossFit Group Class Programming Template

CFSBK @ Home

As we continue to grow and adapt during these times of transition we’ve seen how crucial community is. In an effort to allow individuals who may not have the financial means to pay for our memberships, we are excited to announce sliding scale scholarships for those in need. It is our intention to not only provide service to anyone dedicated to their health journey but to also provide them with the group support they may need during a time of social distancing and isolation.

For every 35 group class members we have, one sliding scale scholarship will be provided for an individual in need. If you are currently unable to purchase a membership at our current rate but would like to participate in group classes we encourage you to apply. If you feel you are currently unable to provide even partial payment for our membership please specify when submitting your application. Please note we already offer 12% discounts to full-time teachers, students, FDNY, EMT, DOS, Social Workers, Armed Services, and Essential Workers. If you fall into the categories listed above please let us know in the intake form below. Applications will be assessed on a case by case basis. You will receive an email within two weeks of your application, notifying you whether or not you have been approved for assistance and the length of your scholarship.
Requirements

All applicants must fill out the form in full below

Individuals who receive the scholarship must attend classes no less than 6 times per month to keep their membership in good standing.

Apply here!

---

Special Olympics athlete finds CrossFit family in Hattiesburg