Workout of the Day

FLOATER STRENGTH

A: Pull-Ups: 3×6-8 Across (Or Ring Muscle-Ups)

B: Shoulder Press 3×8-12 Across

C: Back Squat: 3×8-12 Across

D: Barbell Complex: 6 Deadlifts + 4 Hang Power Cleans + 2 Shoulder to Overheads or FSQ

Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have pull-ups, Sled work and optional dips.

ASSISTANCE

3 Progressive Sets of:
1-2:00 Jump Rope Practice
16 total Goblet Step-Ups
16-25 Push-Ups

Notes
Jump Rope: Take up to two minutes to refine your efficiency on singles, doubles or crossover.
Push-Ups: Challenge your stamina here, scale up to deficit or ring push-ups if able.

CrossFit Group Class Programming Template (WK4/7)

February 2021, back at the gym but still with mask and distancing mandates. Our vision was to make 5 little “garage gyms” with roughly 10×15′ stations for everyone. This was when classes were capped at 10 people. Seeing how the gym has rearranged itself over the years and for special circumstances always amazes us.

THE FINAL EXAM – Brent Fikowski’s Farewell

Workout of the Day

2 Rounds For Time:
50/40 Calorie Row
400m Run
30 Burpees
20 Kipping Pull-Ups
10 Thrusters

Notes
Beefy one today. At least there are only two rounds?

Bike Sub for Running
1000-1200 meters
2/3-3/4 Mile

Pull-Ups
20/15/10 Kipping Pull-Ups
15/10 Strict Pull-Ups
20 Jumping Pull-Ups
(no bands)

Thrusters
Heavy, 1-3 sets max
+/135/115/95/75/-

CrossFit Group Class Programming Template (WK4/7)

Rhubarb sitting pretty for the Calendar

Reminder that we are rescheduling “Calm the F Down” with Miram Barlow today. Stay tuned for a new date and time!

The 2025 Dogs of CFSBK Calendar is available now!

Order your CFSBK x PupStarz Rescue Doggie Calendar here or buy them at the front desk!

Calendars are $35- and 100% profit will go directly to PupStarz Rescue.
Additional donations are greatly appreciated and can be added in multiples of $10.

PupStarz Rescue is a non-profit animal welfare group committed to the rescue and rehabilitation of dogs and cats in public shelters at high risk of euthanasia, as well as those in danger of abuse. We are committed to rescuing as many animals as possible, saving over 3,800 dogs and cats since 2015.

PupStarz Rescue is a foster-based rescue, relying on fosters to open their homes and lives to our Animals. All animals in our care receive proper medical care, including alteration, vaccinations, and microchipping.We are committed to the welfare of our “Starz” beyond the adoption process. We maintain open communication with our adopters to ensure a smooth transition, and offer additional support such as positive training techniques. Order your CFSBK x PupStarz Rescue Doggie Calendar here.

Workout of the Day

ASSISTANCE

4 Rounds / 20:00:
:40-:60 Sandbag Shuttle Carries
12-16 Cals Air Bike
6-12 Strict Toes to Bars or Leg Raises

Notes
Work up through 4 progressively intense but not for time rounds of the triplet. Work is capped at 20:00.

Sandbag
Down and back 20’/20′ = 1 Shuttle

FLOATER STRENGTH

A: Pull-Ups: 3×6-8 Across (Or Ring Muscle-Ups)

B: Shoulder Press 3×8-12 Across

C: Back Squat: 3×8-12 Across

D: Barbell Complex: 6 Deadlifts + 4 Hang Power Cleans + 2 Shoulder to Overheads or FSQ

Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have Rowing, Running, Burpees, Pull-Ups and Thrusters. Woof.

CrossFit Group Class Programming Template (WK4/7)

Last Saturday Coach Melissa Loranger, co-owner of Belle City CrossFit and CFSBK coaching alumni stopped by with her staff to take class! So great to see coach Melo again.

NOT TOMORROW: “Lets calm the F Down”

A Nervous System Regulation Workshop

Hey ya’ll, we are going to have to reschedule tomorrow’s workshop. We’ll let you know the new date asap.

Workout of the Day

Work up to a challenging unbroken load on the following barbell complex:

1 Attempt at:
21 Deadlifts
15 Hang Power Cleans
9 Shoulder to Overheads or Front Squats

1 Attempts at:
15 Deadlifts
9 Hang Power Cleans
6 Shoulder to Overheads or Front Squats

3 Attempts at:
9 Deadlifts
6 Hang Power Cleans
3 Shoulder to Overheads or Front Squats

Notes
Today’s barbell complex is about efficiency and holding strong positions under some duress. Rest as needed between attempts.

CrossFit Group Class Programming Template (WK4/7)

 

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“Gwen” and today’s workout

Today’s workout is in similar spirit to the CrossFit benchmark workout “Gwen”. Similar in that its an unbroken barbell complex. Check out Lauren and Jessica getting after it.

Workout of the Day

STRENGTH

Back Squat
3×8-12 Across

Notes
Take 25:00 to perform 3-4 progressive warm-up sets followed by three sets of 8-12 reps at the same weight. Add weight or reps from last week’s effort. Leave 1-3 reps in reserve.

METCON

AMRAP 10:00
12 Alternating Weighted Reverse Lunges
18 Sit-Ups or Tuck-Ups
40 Double Unders

Notes
Reverse Lunges
Loaded anyhow with Sandbag, KBs or DBs
Scale up to 12/8 Pistols if you’d like and are able

Double Unders
40/30/20/10 Double Unders (~:30-45 effort)
60/40 Single Unders

CrossFit Group Class Programming Template (WK4/7)

CFSBK Staff board! We’ve still got a few more folks to add but she’s looking good! Thanks to JB for setting it up.

Sandbag Lunges

Check out some thoughts and variations on sandbag lunges by CrossFit OG Matt Chan. We recommend a high bear hug carry or an over the shoulder carry for today’s reverse lunges.

Workout of the Day

STRENGTH

Shoulder Press
3×8-12 Across

Notes
Perform 3-4 progressive warm-up sets followed by three sets of 8-12 reps at the same weight. Add weight or reps from last week’s effort. Leave 1-3 reps in reserve.

If you can’t complete three sets at the same reps, do the best you can as long as you’re within the 8-12 rep range. You can also decrease weight in set 2 or 3 if you if you don’t hit at least 8 reps on the prior set.

METCON

EMOM 16:00
A: 8-16 Dips
B: 8-16 Calorie Row
C: Floater
D: Rest

Floater options
6-8 Strict Pull-ups
8-16 Weighted Lunges or Pistols
16 Box Jumps

Notes
Floater
Choose based on which days you’ve come this week. Tomorrow we have lunges or pistols in the metcon.

Dips
Ring Dips
Matador Dips (Banded or not)
Self Assisted Box Dips
Bench Dips

CrossFit Group Class Programming Template (WK4/7)

Some problems require bold solutions. Jenn benching with shades on because the light was over her.

“Lets calm the F Down” A Nervous System Regulation Workshop

This Saturday (11/23) from 1:30-2:30, we’ll be hosting CFSBKer Miriam Barlow for a special workshop. This event is open to all and donation-based so please give whatever feels comfortable. No RSVP is required; just show up!

Workshop Description
So much overwhelming stuff is happening right now in the world, and in our lives. Sometimes it seems impossible to manage. Stress and anxiety manifest as all kinds of things in the body. Sometimes it feels like tightness or pressure, or even pain. As a bodyworker I’ve picked up a lot of techniques to help myself and my clients deal with these sensations.

I am happy to announce that I will be teaching these techniques in a workshop at CFSBK this Saturday at 1pm. These are easy to learn techniques that anybody can do. All you need is a pair of hands and a little patience. I am very excited to offer this work to this community.

In the workshop we will be doing a short meditation followed by a demonstration of 2 to 3 simple techniques using touch and breath to calm down our nervous systems and quiet the physical feelings of anxiety and stress.

Miriam’s Bio
Miriam Barlow has had a passion for movement and the intelligence of the human body from a very young age. From the beginning she wanted to experience every kind of movement practice from modern dance and yoga, to boxing and cycling. At Sarah Lawrence College, her intensive study of dance lead to her interest in anatomy and physiology, and went on to receive a Bachelors of Science Degree from Edinburgh Napier University in Sports and Exercise Science. Rolfing seemed to be a very natural progression as it married the beauty of movement with the body’s own natural capabilities and complexities. She currently has a practice in her hometown of Park Slope, Brooklyn where she lives with her daughter. She has been practicing for over 10 years and specializes in biomechanics, scar work and visceral manipulation.

Workout of the Day

STRENGTH

Pull-Ups
3×6-8 Across

Notes
Perform three sets of 6-8 reps using the same resistance. Try to make them harder via volume or resistance/assistance relative to last week

Options:
Weighted Pull-Ups
Bodyweight Pull-Ups
Box Pike Self Assisted
Strict Negatives
Feet on floor/box Self Assisted
(no bands this cycle!)

METCON

Every 4:00 x 5 Rounds
10 DB Snatches
:20 Max Wattage Air Bike

Notes
Perform 10 alternating DB Snatches followed by a :20 sprint on the air bike. Your goal in the air bike is to see how high you can get your wattage, not necessarily how many meters or cals. You can use the first 2 rounds of this workout to ramp up your intensity gradually on the bike.

Snatches
5 per arm
Choose a weight that feels challenging for 10. Think outside the 50/35/20 range today if you typically use those.

CrossFit Group Class Programming Template (WK4/7)

Karina putting in some old school grunt work on a Sunday

Saturday 12.7.24 “What is CrossFit?” member event

When: Saturday Dec 7, 1:30-3:30pm
Where: 597 Degraw St
How much: Free!

Join your fellow athletes and coaches for an afternoon of education and Q&A. Whether you’ve been a member for over a decade or just a few months, our guess is at some point, you’ve likely fielded some version of the question… “What is that CrossFit thing you do, anyway?”

During our time together, we’ll dive into some details that we don’t frequently have time to discuss in group classes. Come learn about the CrossFit methodology and the ways we define (and develop) fitness. You’ll walk away with a better understanding of the foundations of our approach. Our hope is that it will empower you to keep making effective choices in the direction of your health and fitness!

We’ll leave some time for questions, some come with those burning inquiries about programming, coaching, nutrition, scaling, how the gym works – any and all of it.

We’ll have some light snacks and beverages available to share. See you there!

Workout of the Day

FLOATER STRENGTH

A: Pull-Ups 3×6-8 Across
-or- Ring Muscle-Ups 5 sets of 1-5 Reps
B: Shoulder Press 3×8-12 Across
C: Back Squat 3×8-12 Across
D: Power Snatch 3-3-3-3-3

Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have Pull-Ups, DB Snatches and air bike.

STRENGTH

3-5 sets of:
50′ Hand over hand rope pull
Sled Push back
50′ Hand over hand rope pull
Sled Push back

Notes
Pull a sled with a 50′ Rope, Push the sled back then repeat, then rest. Try to increase the load each set.

CrossFit Group Class Programming Template (WK3/7)

Diapers & Dumbbells moms demoing today’s sled work

The Primer on Protein: Part 1 – What Is Food For? CrossFit

Workout of the Day

4 Intervals of:

In 3:00:
Bench Press, 15 Reps
AMRAP Row for meters

Rest 3:00

Notes
This workout is 4 intervals of 3:00 on, 3:00 off with your score being weight used and total meters rowed.

Bench Press
Try to use the same weight for all 4 sets on the bench press. Loading at body weight or 3/4 bodyweight would be a lovely challenge for those capable. Each round should be completed in 1-3 sets.

CrossFit Group Class Programming Template (WK3/7)

January 11th 2010. After the final workout at the Brooklyn Lyceum, CFSBK’s community came together to literally carry all the equipment 3 blocks to Degraw Street, our current home. Pictured in front is JMD, who is still a regular at Open Gym.

Join or Die

On Friday, December 6th, we’ll be screening Join or Die, a film about the importance of social clubs and social capital for both individual and public health. This film is being shown nationwide by various clubs, groups, and organizations dedicated to sustaining our vital local social institutions. CFSBK exemplifies a place where people can come together, connect, and be part of something positive and much needed in today’s world. Check out the trailer and sign up for free below! Big thanks to Coach Grant and front desker Cauvery for organizing this event with the Join or Die team.

Date: Friday, Dec 6th, 2024
Location: 597 Degraw St, Brooklyn 11217
Time: Doors open at 6:30 PM after last class, screening begins at 7 PM
Registration: Free for everyone but must register on the Eventbrite page here
Important! This is an alcohol and drug-free event, so please, don’t bring any. Snacks and refreshments will be provided but bring your own if you’d like.

Workout of the Day

FLOATER STRENGTH

A: Pull-Ups 3×6-8 Across
-or- Ring Muscle-Ups 5 sets of 1-5 Reps
B: Shoulder Press 3×8-12 Across
C: Back Squat 3×8-12 Across
D: Power Snatch 3-3-3-3-3

Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have Bench Press and Rowing

The Ring Muscle-Up option is a continuation from the focus work we did last cycle. We won’t review all the progressions but if this is a skill you feel inclined to continue working on you can use floater strength this cycle to continue your work on this coveted movement.

METCON

AMRAP 10:00
5 Kipping Pull-Ups
10 DB Push Presses
15 Air Squats

Notes
This is a “Cindy” style triplet with Push Presses instead of push-ups. Can you hit 10 rounds?

If your legs are sore from Wednesday you can perform 15 Kettlebell Swings instead.

CrossFit Group Class Programming Template (WK3/7)

Laurel and Bethany hanging out at CFSBK (2010)

TOMORROW! Harness Your E! Power Workshop with Dr. Katie Rose Hejtmanek

Seminar Description:

 

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Want to learn how to leverage the performance enhancing capacities of estrogen (E2)? Interested in knowing how estrogen changes across the life cycle and how to navigate these changes? Harness Your E! Power provides insights into the role of estrogen in the body. Participants discover ways estrogen supports everyday function as well as how to leverage it for sport and physical performance. The workshop also examines what this means when the body produces less E2 (AKA perimenopause, as early as mid-30s). The workshop includes research from kinesiology, neuroscience, medical science, biology, biochemistry, and the social sciences into a workshop designed to:

1) create a space to discuss various estrogen cycles
2) help make sense of available research on estrogen
3) provide strategies for navigating various cycle changes, especially for women aged 30+.

Participants will learn how to apply this research to perform well and feel good. Join us to demystify the taboo around E!

About the presenter:
The workshop is led by Katie Rose Hejtmanek, PhD a professor of anthropology with over twenty years of research and teaching experience. She has studied mental health treatment, strength sports, fitness regimens (including CrossFit), gym culture, and wellbeing during COVID-19. Her current work is two-fold: 1) conducting cutting-edge research on female athlete performance and recovery and 2) leveraging insights from that research to help women over 30 feel good through various cycles.

Cost: $75
Date: November 16, 2024
Time: 2:00 PM to 4:00 PM
including presentation, small group discussion, and Q&A.

Register Here!