Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD 6.19.20

Warm Up
:15 Prone W Hold
6ea Squat Thoracic Rotations
6 Reverse Yoga Push-Ups

Strength
Superset: 
A1) 3 x 8-10 reps each Single Arm Kettlebell/Dumbbell Front Squat
A2) 3 x 8-10 reps each Single Arm High Pull

Conditioning
3 x Tabata (:20 work/:10 Rest x 8):

Tabata 1
Single Arm Overhead Squats

Alternate rounds between right and left

Tabata 2
Mountain Climbers

Tabata 3
Hollow Body Flutter Kicks

Post work to comments.

_____________________

FIT 55+ At Home WOD 6.19.20

Warm Up 
3-4 Rounds (at a deliberate pace):
5e Forward Leg Swings
5e Wide Stance Hip Circles
10 Alternating Torso Rotations
:20 Active Chest Opener

Strength
4-5 Sets (each):
6-8e Split Squats
:20-:30e Side Plank

Conditioning
4 Rounds:
3 minutes of continuous effort at a medium pace
12 Backpack Swings
9e Lateral Step Overs
6 Push-Ups

Rest 2:00 between rounds. Begin each round with the Swings and aim to score the same or close to the same as the first round. Hold a weight at your chest goblet stye for the Step Overs as appropriate.

Post work to comments.

Farewell (for now) to Coach Nick!

Coach Nick and his family are moving to Montana for a year! Nick has been a CFSBK coach since November of 2008. The tentative plan is for the Petersons to move back to Brooklyn after a year. Nick has been a staple at the gym and seen every iteration and evolution of the gym from the Lyceum days to today. Many members have incredible memories of coach Nicks dutiful coaching and sadistic CRASH-B programming, one of our annual and most memorable programs. We’ll miss you, Nick!

_____________________
Juneteenth and the Emancipation Proclamation JSTOR Daily
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Virtual Class Zoom Room
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CFSBK Road Warriors 6.18.20 

Movement Prep
1-2 Rounds: 
5 each leg “Y” foot reaches (demo at 1:58 on video)
5e Forearm to instep with rotation
:20 Calf March

Warm Up
3 Rounds:
5 Squats + 5 Jump Squats
5e Bodyweight Windmills
20 Alternating Bear Plank Shoulder Taps

Workout (Medium-High Intensity)
5 Sets:
10 Burpees
20 Alternating Lunges (reverse or forward)
400m Run

Rest 2 minutes between sets.

• Goal is consistent split times (or faster) for all 5 intervals. Use rest period to actively slow down breathing and get ready for next interval. Don’t go too hard on the first one!
• Scale volume of Burpees or modify to Squat Thrust as needed.
• Scale volume of Lunges or modify to Air Squats as needed.

Cooldown
3-5 Minute Walk

Then,

10 minutes to flow through: Standing Cross Legged Forward Fold, Standing Quad Stretch, Figure Four Stretch, Seated Spinal Twist

Post work to comments.

Join Frank today at 6pm for Mat Pilates!

Rest Day Classes

Today is rest day from in our Locked & Loaded programming, but never fear! We have Coach Jess‘s Road Warriors programming above, and we have a couple of classes to help you recover from all the work you’ve been putting in. Here’s today’s schedule:

7am Yoga for Athletes
6pm Mat Pilates
4:30pm Kids (Ages 7 and under)

More info can be found on the Virtual Class Info page! 

_____________________
Exercising While Wearing a Mask NY Times
Protein for Plant-Based Eaters Precision Nutrition

Virtual Class Zoom Room
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Locked & Loaded WOD Whiteboard Explanation 6.17.20

Warm Up
6 x :10ea 90/90 Hip Stretch
6ea Side Plank Rotations
6 Inchworms w/Shoulder Taps
6 Pause Jump Squats

CRAZY METCON
3 Rounds for Time: 
20 Push-Ups
30 Air Squats
40 Single-Arm Push Presses (20 each arm)
50 Sit-Ups
60 Russian Kettlebell Swings

Break up the Push Presses as needed.

Cash Out
4 x:30e Dumbbell Star Planks

Post work to comments.

_____________________

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD Whiteboard Explanation 6.16.20

Warm Up
6 Prone I Y T
6ea Single Leg Anterior Reach
6 Glute Bridges

Strength
Superset:
A1) 3 x 8-10 reps each Single-Arm Suitcase Deadlift
A2) 3 x 8-10 reps each Single Bent Over Row

Conditioning
Every Minute on the Minute x 12:
1. 3 Wall Walks (or 20 Pike Shoulder Taps) 
2. 20 High Knees (count one foot for 20 reps)
3. :20each Single Arm Kettlebell/Dubbell Plank Isometric Hold
4. 10 Dumbbell Good Mornings

Post work to comments.

 

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Coaches Keith and Katie outdid themselves today with their mythical creature theme for Friday’s 12pm Zoom class

The Week Ahead at CFSBK

We have a full schedule of virtual classes with our mythical coaches for you this week! Here’s what’s up:

Tuesday
7am Locked & Loaded
8am Morning Mindfulness (free and open to all!)
12pm Locked & Loaded
4:30pm Kids (Ages 7 and under)
6pm Locked & Loaded

Wednesday
7am Locked & Loaded
12pm Locked & Loaded
4:30pm Preteens and Teens (Ages 8+)
6pm Locked & Loaded

Thursday
7am Yoga for Athletes
6pm Mat Pilates
4:30pm Kids (Ages 7 and under)

Friday
7am Locked & Loaded
8am Morning Mindfulness (free and open to all!)
12pm Locked & Loaded

Saturday
10am Locked & Loaded

Sunday
10am Active Recovery

If you still haven’t taken one of our virtual classes, everything you need to know is over on the Virtual Class Info page! 

_____________________
CrossFit’s Brand Was Everything. Now That It’s Toxic, What’s Left? GQ
The Misunderstood Science of Running on Sunny Days Outside

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD 6.15.20

Warm Up
6ea Leg Cradle-to-Side Lunge
6 Scap Push Ups
12 Alt Downward Dog Calf Marches

Strength
Superset: 
A1) 3 x 8-10 reps each Goblet Reverse Lunge to Knee Lift
A2) 3 x 8-10 reps each Single-Arm Dumbbell Floor Press (or Push-Ups) 

Conditioning
2 x 6 Minute AMRAP:
2 Burpees
4 Pistols, Assisted Pistol (or Curtsy Squats)
8 American Kettelbell/Dumbbell Swings

Rest 2 minutes, then repeat.

Post work to comments.

_____________________

FIT 55+ At-Home WOD 6.15.20

Warm Up
3-4 Rounds (at a deliberate pace):
12 Alternating Standing Knee Raises
8 Bent Over Ts
4 Inchworm + Shoulder Taps

Strength
4-5 Sets (each): 
7 Goblet Squats @3331
7e Half Kneeling or Seated Presses

Conditioning
15 Minutes of Continuous Effort: 
30 Wall Leaning Runner Steps
20 Shoulder Taps
10 Russian Twists

Aim to move consistently at moderate effort the entire time, breaking only as needed.

Post work to comments.

One possibility for our new logo. See Saturday’s post to check out the others! 

The New CFSBK

We’ve been hard at work cleaning out the gym, painting, moving equipment around, and planning for our eventual reopening. The city has gyms in Phase 4 for reopening, which puts us at roughly 5-6 weeks away from opening our doors, assuming Covid cases don’t spike.

On top of all the stress and details related to reopening, as you all know, we’ve been dealing with the self-inflicted  damage related to (now former) CrossFit CEO and founder Greg Glassman’s comments regarding George Floyd and Covid-19. The history of problematic leadership at CrossFit HQ is a long and complicated one, and as a result of this, we’ve decided to step away from the company, rebranding ourselves as Community Fitness South Brooklyn. This was not an easy decision given all we owe to the methodology and community at large that has given us so much; however, values and actions are more important than 8 letters associated with our name, and now more than ever it’s important to be on the right side of history.

We unequivocally believe that black lives matter and changing our name is only one step in the direction of making our gym even more equitable and accessible for more people. Creating sustaining and benefactor rates, partnering with local organizations, changing elements of how we program and the kinds of events we run in the future will further demonstrate our commitment to more equitable access to our program and highlight our values of inclusivity and our commitment to progressive politics.

We’re hard at work putting all the details together and are excited to be rolling out some of our plans in the coming days and weeks. We appreciate everyone’s support, understanding and patience as continue to operate primarily online and know that we want nothing more than to safely open our gym for our community.

_____________________
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Virtual Class Zoom Room
Password: CFSBK

CFSBK Road Warriors 6.14.20

Joint Prep
1-2 Rounds: 
10e Toe/Heel Rocks
10e Knee and Hip Circles (both directions)
5 Bootstrap with Thoracic Rotations

Warm Up
3 Rounds:
20 Alternating Standing Toe Touches
10 Alternating Spiderman Mountain Climbers
10e Side Plank Rotations

Workout
3 Sets:
10 Minute Run

• Rest/walk 2 minutes between sets.
• Goal is a consistent distance (or slightly more) for all 3 sets.

Cooldown
3-5 Minute Walk

Then,

Spend 10 minutes to flow through: Samson Lunge, Kneeling Hamstring Stretch, Standing Figure Four, Calf March. 

Post work to comments.

Flashback to this weekend last year when we hosted the first-ever East Coast Gambit! Go HERE to see all of our photos from the day

TODAY: ACTIVE RECOVERY

Join Coach Fox this morning at 10am for Active Recovery! Head over to the Virtual Class Info page to get in on the action and show your body some love.

_____________________
A Single Session of Exercise Alters 9,815 Molecules in Our Blood NY Times
A Brief History of Comfort Food JSTOR Daily

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD 6.13.20

Warm Up
:15 Prone W Hold
6ea Squat Thoracic Rotations
6 Reverse Yoga Push-Ups

Strength
Superset:
A1) 3 x 6-8 reps each Single Arm Kettlebell Front Squat
A2) 3 x 6-8 reps each Single-Arm Bent Over Row

Conditioning
EMOM 20 Minutes:
A) 5ea Single-Arm Overhead Squat
B) :40 Jumping Jacks
C) 10 Windshield Wipers
D) 8ea Lawnmower Row
E) :40 Forearm Plank

Post work to comments.

Which logo format do you like the best??

Vote in the comments!!!

Thanks to our own Cam C for the facelift options!

_____________________
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Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD 6.12.20

10 Minute AMRAP: 
8 Goblet Squats
8 Lateral Burpees Over Dumbbell/Kettlebell
8 Sit-Ups

Rest 5 minutes, then…

10 Minute AMRAP:
8 Kettlebell/Dumbbell Deadlifts
8 Russian Kettlebell Swings
8 Sit-Ups

Rest 5 minutes, then…

10 Minute AMRAP:
8 Goblet Reverse Lunges
8 Renegade Rows
8 Sit-Ups

Post work to comments.

_____________________

Virtual Class Zoom Room
Password: CFSBK

Road Warriors Workout 6.11.20

Joint Prep
1-2 Rounds: 
10e Toe/Heel Rocks
10e Knee and Hip Circles (both directions)
5 Bootstrap with Thoracic Rotation

Warm Up
3 Rounds: 
10 Alternating Cossack Squats
15 Hollow Rocks
20 Down Dog Shoulder Taps

Workout
7 Sets:
10 Push-Ups
10 Squats
100m Sprint

• Rest 2 minutes between sets.
• Goal is consistent split times for all 7 intervals.
• Scale volume of Push-Ups or modify to the knee as needed.

Cooldown
400m Light Jog

Then,

Spend 10 minutes to flow through: Forearm to Instep with Rotation, kneeling hamstring stretch, lunge hip circles, calf march

Post work to comments.

 

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Today: Affiliate Panel Featuring Coach David

Coach David will appear on a Zoom Affiliate Panel hosted by our friends at Beyond the Whiteboard tomorrow at 3:30pm EST. Tune in HERE to see David discuss recent events with other community leaders.

Rest Day Classes

Today is rest day from in our Locked & Loaded programming, but never fear! We still have a couple of classes to help you recover from all the work you’ve been putting in. Here’s today’s schedule:

7am Yoga for Athletes
6pm Mat Pilates
4:30pm Kids (Ages 7 and under)

More info can be found on the Virtual Class Info page! 

_____________________
Glassman Resigns; Castro in as CEO Morning Chalk Up
How NYC Surfers Memorialized George Floyd Outside

Virtual Class Zoom Room
Password: CFSBK

Locked & Loaded WOD Whiteboard Explanation 6.10.20

Warm Up
:30 Superman Swimmer Kicks
6 Single-Leg Crossbody Romanian Deadlifts
6 No-Push-Up Burpees

Strength
Superset:
A1) 3 x 6-8 reps each Single-Arm Suitcase Deadlift
A2) 3 x 6-8 reps each Supinated Grip Bent Over Row (add Bent Over Tricep Extension if weight is easy)

Conditioning
For Time:
21 Single-Arm Kettlebell Swings (Right)
21 Single-Arm Kettlebell Swings (Left)
21 Sit-Ups
15 Single-Arm Kettlebell Swings (Right)
15 Single-Arm KettlebellSwings (Left
15 Sit-Ups
9 Single-Arm Kettlebell Swings (Right)
9 Single-Arm Kettlebell Swings (Left
9 Sit-Ups

Post work to comments.

_____________________

FIT 55+ At Home WOD 6.10.20

Warm Up
3-4 Rounds (at a deliberate pace): 
6 Hip Hinge-to-Wall Hamstring Stretch
6e Single Leg Standing Ankle Circles
12 Alternating Arm Plank Salutes

Strength
4-5 Sets (each): 
6e Split Stance Single Arm Deadlifts
6e Side Plank Rotations (w/weight if able)

Conditioning
Cycle through 5 rounds of the circuit:
:30 Work / :30 Rest
1) Low Box Runners
2) Squats
3) Prone “W” Hold

Post work to comments.

 

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Tomorrow: Affiliate Panel Featuring Coach David

Coach David will appear on a Zoom Affiliate Panel hosted by our friends at Beyond the Whiteboard tomorrow at 3:30pm EST. Tune in HERE to see David discuss recent events with other community leaders.

In related news, a Men’s Health article posted yesterday lists CFSBK as one of the top gyms in the country:

“According to reporting from the The Morning Chalk Up and an unverified list published on Reddit, hundreds of gyms are dropping or have dropped their affiliations, including CrossFit Invictus, CrossFit South Brooklyn, and CrossFit New England, three of the most prominent boxes in the country.”

Pretty cool!

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The Head of CrossFit Has Stepped Down Buzzfeed
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