Workout of the Day

PARTNER METCON

12 Rounds for time of
21 Burpees
15 Kipping Pull-Ups
9 Power Cleans
6 Push Jerks

Notes
This is a high volume workout where partners alternate complete rounds until each person has performed 6 rounds. Each round should be completed in 2:30 or less. Scale volume to accomplish this!

Burpees
126 per person
Volume scale 15 Burpees (90 total)

Pull-Ups
90 per person
volume scale: 10 per round (60 per person)
movement scale: 6-8 Strict / 10 Jumping Pull-Ups

PC+J
54 per person
Heavy but unbroken or no more than 2 sets per round
+/135/95/65/-

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CrossFit Group Class Programming Template (WK5/8)

Quarterfinals today at 1pm!

Some of our top athletes who qualified for quarterfinals will be hitting two of the workouts today in 597 after group classes. Come cheer and marvel at their fitness!!!

Workout of the Day

FLOATER STRENGTH

Back Squat
Heavy 3 then, 85% AMRAP

Bench Press
Heavy 3 then, 85% AMRAP

Shoulder Press
Heavy 3 then, 85% AMRAP

Deadlift
1-1-1-1-1

Power Snatch
1-1-1-1-1

Notes
Choose one lift and potentially a second dumbbell, kettlebell or body weight movement for a superset to round out your week. Tomorrow we have Burpees, Kipping Pull-Ups and Thrusters

METCON

4 Rounds for max reps of:
1:00 AMRAP Shuttle Runs
1:00 Rest
1:00 AMRAP Wall Ball Shots
1:00 Rest

Notes
Run, Ball, Rinse repeat! Push hard on today’s work intervals!

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CrossFit Group Class Programming Template (WK5/8)

Congratulations to Coach Grant and Rachel on the birth of their first child this week! From coach Grant: “CFSBK has been such a huge part of our journey to becoming parents and we couldn’t be more grateful for this community nor more excited for Petra Bee Smith to become a part of if!”

And check out this super cute gift from the staff that Coach Lizzy organized!!

Workout of the Day

SKILL: Kipping Toes to Bars

Strength, Skill or Capacity

Perform 5 Sets working one of the following options.

T2B Options:
T2B Strength: 5-7 Tempo Incline Bench Toes to Bars
T2B Skill: 10 Kipping Partial ROM
T2B Capacity: 10-20 Unbroken Reps

Notes
Choose a version that meets you where you’re at. If you can perform 2-3 Strict hanging toes to bars, its time to work the skill. If you can’t get your legs to or very close to the bar while hanging, work the strength option at a controlled tempo. These will add up! If you’re performing the capacity work, stretch your limit but hop off if you begin to lose your rhythm or control. Rest as needed between sets.

PARTNER METCON

AMRAP 15:00
15 Box Jumps
15 Deadlifts

AMRAP Row Cals

Notes
In this workout, one partner starts rowing while the other partner performs the couplet. Once the couplet has been completed partner switch. Continue alternating for 15:00. The score is total calories rowed.

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CrossFit Group Class Programming Template (WK5/8)

608 Degraw st, 1940 and 2024. Check out 1940s.nyc to find your apartment!

Kipping Toes to Bars

Workout of the Day

STRENGTH

Bench Press
Heavy 3 then, 85% AMRAP

Notes
In roughly 6 total sets, work up to a heavy 3 on the Bench Press, then take your highest successful 3 rep weight, drop to 85% and perform 1 AMRAP set. The AMRAP should leave you with 0-1 reps in reserve. Try to go heavier on your triple or get more reps in the AMRAP than week 2

Coaching Focus: Back Arch

ASSISTANCE

4 Progressive Sets of:
8-10 Weighted Step-Ups L
8-10 Weighted Step-Ups R
8-16 DB Pull Overs
1:00 Anchored Sit-Up Hold

Notes
Work through 4 progressively more challenging sets of the triplet.

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CrossFit Group Class Programming Template (WK5/8)

Proper technique in this exercise REQUIRES smiling.

Free Nutrition Seminar today at 12pm!!

We’re hosting a free nutrition seminar online today at 12pm. Check out yesterday’s blog post or our Events Page for details and the link!

The Bench Press

Workout of the Day

STRENGTH

E2MOM x 8 Progressive Sets
Power Snatch + Overhead Squat

Notes
Try to add a little weight each set and work up to a technically sound single on the power snatch today. If you’re going a bit lighter, you can perform doubles every minute instead of singles.

Coaching Focus: The three pulls of the snatch

METCON

For Time
20 Strict Chin-Ups
400m Run
15 Strict Chin-Ups
400m Run
10 Strict Chin-Ups
400m Run

Notes
The Chin-Ups will be challenging, use a combo of bodyweight, bands or self assisted reps as needed. Unless you’re a chin-up ninja, each set should take 2-4 mini sets to get through

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CrossFit Group Class Programming Template (WK5/8)

CFSBK Coaching alum and TFBA Jess Fox during a partner power snatch workout

Tomorrow: FREE NUTRITION SEMINAR!

BODY IMAGE — THE WHAT, WHERE, WHY AND HOW?

Join CFSBKer and Registered Dietitian Laura Geraty as she presents a free nutrition seminar for the CFSBK community.

To be human is to experience body image – the thoughts and feelings we have about our bodies. In this lunchtime webinar, we’ll discuss the what, where, when and how:

• What body image is,
• Where our body images come from,
• When body image can become more than just annoying, and
• How we can take care of ourselves in a world that has taught us to fear, or even hate, our bodies.

Above all else, what I want you to walk away knowing is that you are not alone if you struggle with body image. And while there are strategies for lessening the discomfort of body image distress, the ultimate solution lies outside of us as individuals. It is to dismantle the culture that taught us to fear our bodies in the first place. This is big, hard topic, but an important one.

When: Wednesday, April 17 at noon.

Register in advance here.

After registering, you will receive a confirmation email containing information about joining the meeting. Laura will send out a recording to all who registered shortly after the seminar is over so no worries if you can’t make it live.

Laura Geraty, MS, RD, LDN
Laura Geraty is a weight-neutral registered dietitian, certified Intuitive Eating counselor, personal chef and chef instructor based in Brooklyn. She earned her master’s in nutrition communication at Tufts University’s Friedman School of Nutrition and completed her dietetic training at Beth Israel Deaconess Medical Center, both in Boston, Massachusetts. Laura began her nutrition career working as an outpatient dietitian at Boston Medical Center before moving to New York where she transitioned to private practice. When not working with clients, you will find Laura at one of our many neighborhood playgrounds with her two small kids, cooking in her kitchen, or walking through Prospect Park.

Workout of the Day

STRENGTH

Back Squat
Heavy 3 then, 85% AMRAP

Notes
In roughly 6 total sets, work up to a heavy 3 on the Back Squat, then take your highest successful 3 rep weight, drop to 85% and perform 1 AMRAP set. The AMRAP should leave you with 1-2 reps in reserve. Do not go to failure. Try to go heavier on your triple or get more reps in the AMRAP than week 2

PARTNER METCON

10 Rounds for Time:
20 Shoulder Presses
20/16 Calorie Row

Notes
Partners alternate complete rounds until each person has performed 5 rounds of the couplet.

Shoulder Press
These should be on the lighter end and each set of 20 should be performed in 1-3 mini sets.
+/75/55/35/-

Coaching Focus: Bracing during the press

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CrossFit Group Class Programming Template (WK5/8)

Danny C doing some sumo deadlifts in coach Katie’s class back in 2019. 

Unbeknownst to them, they would end up married in 2023! CFSBK has produced MANY marriages and babies in our 17 year history. Who knows?? You could be next!! (no promises, CFSBK is not liable for heartbreak either)

Workout of the Day

“Mythic Strength”

Farmer’s Walk

Work up to 3 heavy Farmer’s Walks (each walk is down and back).

3rd & Final round: Finish walk, then go into 15 sec hold (re-pick optional).

Rest 2-3 min

Focus: Tight abs and back – pull shoulders and armpits down and back in your set up, brace as you would for a deadlift.

Sandbag Run

Pick up heavy sandbag, run down and back 40 ft twice (2 gym laps).

4 Rounds

Rest 90 sec

Focus: Controlled bag pick, getting the bag high on the body, brisk pace walk.

Unilateral Strength/Shoulders

– 1 Arm DB Press – Half kneeling 8/side

– DB Lateral Raises – 12 reps

2 ramp up sets, 2 challenging sets on the press (1-2 RIR on the press)

Superset with light DB raises

Rest 90 sec

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CrossFit Group Class Programming Template (WK4/8)

Strong humans are harder to kill and more useful in general. Get mythically strong today!

Upside Down Class Starts Tomorrow!!

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. Experienced hand balancers and new students are equally challenged and welcome. There is no age limit, or weight limit. Please bring an open mind, patience, and the ability to touch the floor! Pet photos are also encouraged.

The Upside Down Class Series meets once a week for four weeks and are offered at two levels

April Beginners Series
Beginner level is either for repeat students looking to expand their basics or for new students to learn the appropriate foundations for the intermediate class.

Mondays 4/15-5/6 5:30-6:30pm
Sign up here!

April Intermediate Series
Intermediate level is for students who have worked on foundations with Coach SuzanneMichelle previously and would like to progress further.

Mondays 4/15-5/6 6:30-7:30pm
Sign up here!

Workout of the Day

EMOM 20:00
5 Burpees
3 Squat Cleans

Notes
Every minute perform 5 burpees followed by 3 squat cleans. Each interval should take you :50 or less, scale volume and load as needed to stay on the clock. If you hit a wall, take one round off to regroup and adjust the workout to get back on the clock.

Burpees
The burpees should take you around :20. If you cannot perform 5 reps in under :25 scale down to 4 or 3 reps per round.
Total volume at 5 reps: 100

Squat Cleans
These can be performed as three singles or touch and go reps. +/155/135/95/75-
Total volume: 60 Reps

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CrossFit Group Class Programming Template (WK4/8)

Regular exposure to controlled discomfort builds better humans

WEDNESDAY4.17.24: FREE NUTRITION SEMINAR!

BODY IMAGE — THE WHAT, WHERE, WHY AND HOW?

Join CFSBKer and Registered Dietitian Laura Geraty as she presents a free nutrition seminar for the CFSBK community.

To be human is to experience body image – the thoughts and feelings we have about our bodies. In this lunchtime webinar, we’ll discuss the what, where, when and how:

• What body image is,
• Where our body images come from,
• When body image can become more than just annoying, and
• How we can take care of ourselves in a world that has taught us to fear, or even hate, our bodies.

Above all else, what I want you to walk away knowing is that you are not alone if you struggle with body image. And while there are strategies for lessening the discomfort of body image distress, the ultimate solution lies outside of us as individuals. It is to dismantle the culture that taught us to fear our bodies in the first place. This is big, hard topic, but an important one.

When: Wednesday, April 17 at noon.

Register in advance here.

After registering, you will receive a confirmation email containing information about joining the meeting. Laura will send out a recording to all who registered shortly after the seminar is over so no worries if you can’t make it live.

Laura Geraty, MS, RD, LDN
Laura Geraty is a weight-neutral registered dietitian, certified Intuitive Eating counselor, personal chef and chef instructor based in Brooklyn. She earned her master’s in nutrition communication at Tufts University’s Friedman School of Nutrition and completed her dietetic training at Beth Israel Deaconess Medical Center, both in Boston, Massachusetts. Laura began her nutrition career working as an outpatient dietitian at Boston Medical Center before moving to New York where she transitioned to private practice. When not working with clients, you will find Laura at one of our many neighborhood playgrounds with her two small kids, cooking in her kitchen, or walking through Prospect Park.

Workout of the Day

FLOATER STRENGTH

Back Squat
Heavy 5 then, 90% AMRAP

Bench Press
Heavy 5 then, 90% AMRAP

Shoulder Press
Heavy 5 then, 90% AMRAP

Power Clean
1-1-1-1-1

2″ Pause Power Snatch + 1 Overhead Squat
1-1-1-1-1

Notes
Choose one lift and potentially a second dumbbell, kettlebell or body weight movement for a superset to round out your week. Tomorrow we have squat cleans and burpees.

METCON

For Time:
100 Calorie Bike
or
130 Cal Row

Notes
Let fate decide which one you’ll do and get after this benchmark!

100 Cals on the Assault Bike in 3:31:

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CrossFit Group Class Programming Template (WK4/8)

ALL THE COOL KIDS DO THE UPSIDEDOWN CLASS!!!

Our April UpsideDown Class series starts next Monday the 15th. These classes will develop your handstand and inversion abilities and meet once a week for 4 weeks. They are offered at beginner and intermediate levels. To learn more and sign up check out the events page!

Changes to enhance member experience

Hey everyone, wanted to update you all on some things we’re doing to improve class accessibility and member experience. We still have an ongoing hold on all new memberships (transfers/foundations) and the new class cancellation policy has improved class attendance. Below are a few additional things for you to be aware of:

Increased caps and new Saturday Class

• We have increased our CrossFit group class cap to 22 participants, effective this Saturday.
• Effective this weekend we are adding a Saturday 1:00pm CrossFit Group Class

These two changes will put 132 new RSVP opportunities into our class schedule.

Open Gym Saturdays

We have split the peak time on Saturday (10am-1pm) into 2x 90 minute blocks, capped at 12 people

Transferring To A Different Class On The Same Day (updated)

step 1: Cancel your class in the app.
step 2: Contact the Front Desk. We will waive the penalty on request in the following circumstances:
If you late cancel a class because you move off of the waitlist into a preferred class (same day)
I you late cancel a class that isn’t full in order to switch to another class (same day)

Please note this accommodation will not apply if you do not cancel in the app

Cara Claymore coming on permanently 

We are also ecstatic to announce that our Sunday Mythic Strength coach Cara Claymore will be transitioning into a permanent coaching role at CFSBK. Expect to see her co-coaching some classes in the near future as well as the continuation of Mythic Strength beyond this cycle. An expanding staff allows us to offer more services and classes over time for members.

Workout of the Day

SKILL: Kipping Pull-Ups

Focus: Hip Pop

METCON

“HELEN”

3 Rounds for time of:
400m Run
21 Kettlebell Swings 24/16kg
12 Kipping Pull-Ups

Notes
This classic benchmark triplet is as simple as it is potent. Run hard and try to go as close to unbroken on the swings and pull-ups as you can. To perform the official version of “Helen” go overhead with your Kettlebell Swings today. Scale the pull-ups to 6-8 strict or banded OR perform 12 jumping pull-ups.

ASSISTANCE

3 Rounds NFT of:
30 Tuck-Ups
20 Dips

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CrossFit Group Class Programming Template (WK4/8)

Gracie hitting some full range of motion Thursters under the watchful eye of judge Tim

FROM THE VAULT: OPT Goes sub 7 on “Helen”

Here is a throwback video of James Fitzgerald, then known as “OPT” performing a sub 7:00 “Helen” at the original CrossFit gym in 2007.