Workout of the Day

SKILL: Rowing Technique

METCON

Row 2,000m

Notes
The 2K row is the standard race in competitive rowing and is a beast. You will be on the erg from around 6-10 minutes rowing a lot harder than you want to. We will do a technique and strategy review in class before blasting off.

This webpage shows 2K average times across a variety of age, gender and experience levels. Find the closest to yourself to consider a range of time goals.

FLOATER STRENGTH

Bench Press
3-3-3

Back Squat
3-3-3

Deadlift
3-3-3

Press (off the floor)
3-3-3

Notes
Work up to a heavy triple on any of the movements listed above. You may be wiped from the 2K row, so choose a movement that feels right and move a little weight but don’t stress about PRing unless you’re feeling great.

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CrossFit Group Class Programming Template (WK8/8)

Farewell to Kyra and Mustafa ♥️

After almost four incredible years, the time has come for us to say goodbye as we move back to the Netherlands. It’s with mixed emotions that we made this decision — Brooklyn has truly become our home away from home.

Joining CFSBK nearly four years ago has made our time here so special. We can’t thank you all enough for the incredible friendships, support, and sense of belonging we’ve found here. This place has not only helped us get physically stronger but has also encouraged us to be kinder to ourselves, a lesson we will carry with us always.

The beautiful connections we’ve made with each one of you will stay with us, and we hope that you’ll look us up in Amsterdam if your travels ever bring you to the Netherlands.

Thank you, CFSBK, we love you!
Kyra & Mustafa

Workout of the Day

“DT”

5 Rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Notes
Weeks 1 and 5 had DT specific barbell complexes to get you working through these movements. If you were here on those weeks refer to your experience when choosing your loading and approach. Competition loading on this workout is 155/105

While some (see below) can blast through this workout in around 5 minutes, for most of us this workout should be kind of a bear to get through and going 10-15 minutes is not out of the ordinary. While always prioritizing your ability to maintain consistent and correct technique, choose a challenging weight today and work through it.

Prior to starting the workout, athletes will have time to build up to above their DT performing a lower rep complimentary complex.

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

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CrossFit Group Class Programming Template (WK8/8)

Annie Thorisdottir performs “DT” at 155lbs

Workout of the Day

ASSISTANCE

15:00 for load of:
SA Deadlift x 5 + 80′ SA Farmers carry (L then R)
:30 SA OH DB Hold (L then R)
20-30 Bench Tuck-Ups

FLOATER STRENGTH

3 Second Pause Back Squat
1-1-1-1-1

Touch & Go Deadlift
10-10-10

Bench Press
3-3-3-3-3

“DT”
5 Rounds for time of:
12 Deadlifts 155/105/75
9 Hang Power Cleans
6 Push Jerks

Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week. Tomorrow we have “DT”

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CrossFit Group Class Programming Template (WK8/8)

The Cutest Fight Gone Bad crowd

The Hopper Model

Workout of the Day

10 Rounds of:

From: 0-1:30
16 Sandbag Walking Lunges
12 Kipping Pull-Ups

From 1:30-3:00
1:30-3:00
1:00 Air Bike

Notes
This workout has two alternating intervals.

In the first interval you’ll complete the couplet using a sandbag, DB, KB, medball or any non barbell load carried as desired followed by 12 kipping pull-ups. Each interval should take you around 1-1:30 to compete.

At the 1:30 mark start your 1:00 on the air bike which will give you a :30 rest before your next lunge pull-up couplet. This is a long (30 minute) high volume workout, so we recommend taking the air bike at an aerobic pace.

Kipping Pull-Up Options
12/8 Kipping Pull-ups
8/6/4 Banded or Strict
12/8 Ring Rows

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CrossFit Group Class Programming Template (WK8/8)

Fight Gone Bad 2023 Action Shots

BABE! The 2023 Fight Gone Bad action shots by RJ at Red Shoes Media are up!!

Check out the album here!

Workout of the Day

STRENGTH

Bench Press
3-3-3-3-3

Notes
Work up to a heavy triple on the Bench Press. Try to PR today!

METCON

5 Rounds for time of:
20 Push-Ups
10 WTD Step Overs

Notes
Push-Ups
If 20 per round is a tall order, scale back to 16 or even 12 reps. If 12 reps from the floor is too challenging, perform 20 or 16 elevated reps.

Step Overs
Load with two dumbbells and hit full extension at the top of the box every rep. 50s/35s/20s

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CrossFit Group Class Programming Template (WK8/8)

The UpsideDown Class on Wednesday Nights

The USDC is staying on as a normal group class on Wednesdays at 11am, however starting on 10/25 we’re launching a 4 week handstand intensive with limited space. Progressions over the 4 weeks will be tailored to you and where you’re at in your inversion journey.

This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at CrossFit. Come advance your capabilities through this inversion work deep dive. students will be given tasks according to their level- ie experienced hand balancers are and new students are equally challenged and welcome. There is no age limit, no weight limit, and no prerequisites other than an open mind, patience, and the ability to touch the floor.

About the Instructor:
Suzanne-Michelle is a Pole Artist, Aerialist, Hand Balancer, and Coach. She attended Berklee College of Music as well as graduating various training programs including the American Academy of Personal Training in Boston, MA. Suzanne-Michelle (Suzy) is a certified pole instructor and trainer with over a decade of teaching experience in all areas. Students can expect individualized constructive criticism on form and flow and a passion for their personal growth. As an instructor, she strives to create an all inclusive, uber positive environment. She would also love to see all of your pet photos.

Register for the 4 week intensive here!

Workout of the Day

Every 3:00 x 5 Rounds
10 Deadlifts
20 Tuck-Ups
10/8/6 Cal Bike

Notes
Every three minutes perform the triplet. There is a 2:00 cap on getting the work in, so you’ll need to hustle to get to the bike as well as your effort on it. Most folks will bump right up to the cap if not hit it most rounds.

The deadlifts should be heavy and unbroken every round. 225/185/135/95/…

ASSISTANCE

10-9-8-7-6-5-4-3-2-1 reps of:
DB Curls
DB Presses

Notes
Using the same DBs, perform 10 curls, then 10 DB presses followed by 9 and 9 until you clear the ladder. DO NOT PUT THE DBs Down at any point.

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CrossFit Group Class Programming Template (WK8/8)

Dogs are part of CFSBK’s DNA.

Coach David on THE INTRO

Coach David recently jumped on THE INTRO podcast to talk about owning CFSBK for 16 years, give it a listen if you want! We will also be posting David on the Varied Not Random podcast in a couple weeks.

Workout of the Day

ASSISTANCE

4 Progressive sets of:
3-10 Chin-Ups
10-15 DB Floor Presses
10-15 Partner Weighted Sit-Ups

Notes
The first round of this should be pretty easy with each subsequent round becoming more difficult by adding weight/reps or just going closer to failure.

Chin-Ups
If you’re working towards your first or have less than 3 chin-ups perform 3-4 reps and make them HARD. If you’ve got chin-ups focus on a perfect hollow body position and controlled tempo. Add a small amount of weight via a DB if desired.

Floor Press
Use a 3-2-1-1 Tempo. Come to a full controlled stop with the elbows on the floor every rep.

Partner Sit-ups
Should be heavy and controlled. No part of the back should touch the floor, go as close as you can to the ground without losing extension. 50/35/20 would be recommended load range

STRENGTH

3 Second Pause Back Squat
1-1-1-1-1

Notes
Work up through a few warm-up then 5 progressive work sets of a 3 second pause squat. Compare to week 4’s paise triples.

The focus today is on your depth, balance and positional integrity at the bottom of a heavy squat. You should not fail any reps today and prioritize your ability to maintain position at heavy load more than total weight on the bar.

If you have been training for 6 months or less or struggle with squat technique we recommend doing pause double or triples today.

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CrossFit Group Class Programming Template (WK8/8)

October Member of the Month: Merry Alpern

Interview and text by Julie Barnard
We have a wide variety of class offerings at CFSBK and one of my favorites is the Fit 55+ class. These semiweekly warriors show up and kick butt and it’s incredibly inspiring. Having seen several of these folks from day one, and where they are today, is incredible. And surprise! One of those amazing folks is Merry, our October Member of the Month! Merry’s CrossFit mantras are: don’t take yourself too seriously, have a good time, competitive – who me?, and enjoy yourself, are near and dear to my heart. Consistently walking in, and leaving!, with a smile on her face and at times in the company of her sweet rescue pup April, Merry’s enthusiasm and dedication to building a body for longevity aka “move it or lose it” is what we love to see. Congratulations Merry! And I can’t wait to find out how you ended up in Grace Jones’ birthday cake!

Name (and any nicknames)
Meredith Bambi Alpern, nickname is Merry

Where were you born, and where did you grow up?
I was born in NYC and grew up in suburban Suffern, NY.

How long have you been working out with us, and how did you arrive at CFSBK?
Since the winter of 2017— I think that’s when the 55+ program started up.
A neighborhood friend sent me an email (along with a video of the amazing Constance), hoping I’d try the new class with her. I agreed to go just once. I loved it. “Once” quickly turned into 3x/week and I noticed myself using the lifting skills in daily life. When my bone density improved, I was as surprised as my doctor.

What are your current fitness goals?
Hanging on to — and even improving — the strength, balance & endurance that I presently have. And better posture!

What keeps you coming back to CFSBK?
The people, the vibe — my coaches, classmates, and the delightful visiting dogs. While there are many gyms in the area, there’s something about this atmosphere and facility that makes me want to work out — other places felt like a chore. I sense that our little 55+ group is valued and respected by the other members, though I’m not sure if we serve as an inspiration or just the handwriting on the wall. Either way, it’s a very welcoming space, and I find that working out is as good for the spirit as the body.

Program your nightmare workout
It would start with that god awful bear crawl, then a long heavy sled push, and a seemingly endless bike ride for a set number of calories.

Program your dream workout
Begin with stretching. Add in some squats, modified push ups and kettlebell swings, ring rows…then a power walk home.

Favorite and least favorite lift
Our class isn’t really focused on lifting, but any kind of deadlift would be my favorite. A worn-down shoulder makes overhead work painful, so no military press. However, Coach Avery gives great substitutions and modifications which actually make all of the lifting segments enjoyable for me.

Ask me about that time I….
got pushed into Grace Jones’ giant birthday cake at Studio 54.

What are you recommending right now?
Watching (or re-watching) movies from the 1970’s (the Golden Age of American film), e.g. Nashville, The Conversation, Dog Day Afternoon, Five Easy Pieces, Being There, among others.

What are you up to when you’re not at 597 Degraw Street, and do you have any hobbies?
Mornings I’m in Prospect Park with my dog April, for off-leash hours.

Working on a possible photo project and, in my free time, keeping an eye on the Mets. Unfortunately, my hobby seems to be sitting on the phone listening to muzak played for my pacification, as I attempt to speak to a human customer service representative.

Any advice for new members?
Don’t worry, it’s easy to feel comfortable here. It’s an environment where you can ease yourself into a more challenging workout, with plenty of encouragement along the way.

Any last thoughts?
I feel so fortunate to be a part of CFSBK. Thanks to Coach Avery and my good humored classmates, plus the welcoming staff and David O — you’ve created a place that makes exercise something I now look forward to!

Workout of the Day

FLOATER STRENGTH

3 Sec Pause Back Squat
1-1-1-1-1

Romanian Deadlift
8-8-8-8

Shoulder Press or Bench Press
3-3-3

4″ FFE alternating Barbell Reverse Lunges
8-8-8-8

Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week

METCON

8 Rounds of:
:30 Double Unders
:30 Rest
:30 Bike, Calories
:30 Rest

Notes
This interval workout will take 16 minutes to complete and you should aim for challenging but consistent scores for all 8 rounds. Do not approach the bike intervals as all out sprints or you will be in a very bad way very quickly. Watch your RPMs and challenge yourself but don’t blow up.

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CrossFit Group Class Programming Template (WK7/8)

Fight Gone Bad Team Portraits!

Check out these amazing shots of the teams this year. Photos and photoshop done by the one and only Aaron W. AMAZING spirit this year from all the teams, you guys really knocked it out of the park!!!

Also, we raised an incredible $30,462.94 for the BCHS this years. An phenomenal year all around. Thank you to everyone who participated, volunteered, sponsored, donated or helped in any way big or small to make Fight Gone Bad 2023 such a success!!

Workout of the Day

Fight Gone Bad 2023

3 Rounds For Total Reps:
1 minute Wall Ball Shots 20lb to 10′ / 14lb to 9′ / 10lb to 9′
1 minute Sumo Deadlift High-Pulls 75/55/35lbs
1 minute Box Jumps 20″/20″/16″
1 minute Push Press 75/55/35lbs
1 minute Row
1 minute Rest

Notes
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point. Each team member will start at a different station and rest at the same time.

Remember that the Fight Gone Bad Event Link has today’s heats, prizes, leaderboard and fundraising information!

Check out this recent post which has more information about the workout and today’s flow!

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CrossFit Group Class Programming Template (WK7/8)

Today is the day

Thank you SO much to everyone who registered, fundraised, sponsored and donated to today’s event. This is our 14th Fight Gone Bad and at the time of posting (6pm Friday) we have raised over $27,000 for the BCHS!!! This is an incredible achievement and we are SO proud of the CFSBK community for stepping up this year. It’s going to be an amazing day and we can’t wait to see you suffer in your costumes!

Remember that at 12pm were going to announce the winners and take a group picture so please stick around or come back!!

Finally, there is still time to donate if you havent already!!

Donate here!!

Workout of the Day

FLOATER STRENGTH

Back Squat
20RM

Romanian Deadlift
8-8-8-8

Shoulder Press
3-3-3
Push Press
3-3-3

4″ FFE alternating Barbell Reverse Lunges
8-8-8-8

Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week. Tomorrow we have… FIGHT GONE BAD!

METCON

E2MOM x 5 Rounds
2 Wall Walks
6 Heavy DB Split or Power Snatches (alternating)
12 Heavy DB Swings

Notes
A few weeks ago we worked up to a heavy single on the DB Snatch. Use that as guidance to go heavier than you normally would on today’s workout. Each round should take you around :50-1:15 to complete.

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CrossFit Group Class Programming Template (WK7/8)

A living dead Amanda and Squid Game Jen during last year’s Fight Gone Bad

Fight Gone Bad 2023 is tomorrow(Sat)!

Check out yesterday’s post for all the details and check the Event Link for the schedule and information. We are currently at over $23,000 raised for BCHS what an incredible effort by everyone!!! Tomorrow is going to be amazing!

It’s also not too late to DONATE to the event yourself!

PRE ORDER THESE NEW HOODIES!

We have a new hoodie only available for preorder! We are taking orders until Monday and then they’re gone. If you want it, put in your order because we will not have extras!

ORDER HERE!