Workout of the Day

ASSISTANCE

16:00 of:
:30 Box Pike Walk Ins or Pike Box Walks
:20-:30 Chin-Up Lock Off
:20e Bottom of Lunge Hold

METCON

5 Rounds for time of:
12 Push Presses
12 Front or Back Rack Reverse Lunges
12 Burpees

Notes
Choose a weight that will make it possible to go unbroken on the early rounds but really suck.
Barbell (95/75/65/45/..)

CrossFit Group Class Programming Template (WK4/8)

Welcome recent Foundations grads Tracey, Oleg, John and Andrea!

Coaching the Push Press with Miranda Oldroyd

How to Choose the Right CrossFit Gym for you (TLDR Join CFSBK)

Workout of the Day

At 0:00
12 Bench Presses
12/8 Box Jump Overs
AMRAP Row Cals until the 2:00 mark

At 4:00
12 Bench Presses
12/8 Box Jump Overs
AMRAP Row Cals until the 6:00 mark

At 8:00
12 Bench Presses
12/8 Box Jump Overs
AMRAP Row Cals until the 10:00 mark

At 12:00
12 Bench Presses
12/8 Box Jump Overs
AMRAP Row Cals until the 14:00 mark

At 16:00
12 Bench Presses
12/8 Box Jump Overs
AMRAP Row Cals until the 18:00 mark

Notes
The first few bench press sets should be challenging but unbroken, later rounds may need to be partitioned into 2-3 mini sets. Always rack the bar 2 reps before percieved failure. The Bench Presses and Box Jumps should take you around :45-1:20 each round. Row hard today.
Try to go heavier than week 2 on your Bench Presses if you were here.

CrossFit Group Class Programming Template (WK4/8)

Cardio and a live performance for Liz with Moonpie on the hoop.

How to find your grip on the Bench Press

Workout of the Day

STRENGTH

E2MOM x 6 Sets
3 Touch & Go Power Cleans

Notes
Today’s workout can act like medium heavy technique work on touch and go reps or working up to a heavy triple. Focus on smooth and consistent transitions between the three reps.

METCON

Sweet 16 Floater AMRAP

16:00 AMRAP:
Run 400m or Bike 16 cals
16 Kettlebell Swings
Floater Exercise

Floater Options:
A: 16/12 Kipping or 8/5 Strict Pull-Ups
B: 16/12 Push-Ups
C: 16 Total Alternating No Push-Up Renegade Rows

Notes
Today is our 16th Anniversary! For today’s metcon, choose a third option that rounds out your prior and upcoming training days. Start steady and try to increase your pace each round.

Tomorrow we have Bench Press, Rowing and Double Unders

CrossFit Group Class Programming Template (WK4/8)

Today is CFSBK’s Sweet 16!! Last year we partied it up for our quinceañera so we’re taking it easy this year. Regardless, 16 years is a huge accomplishment for any small business and we’re so grateful to the thousands of people who have come through our doors (or playground gate) and kept this thing going for so long. There are a million small reasons why we’ve hit this milestone but one of the most important elements in our success is the collective kindness of our staff and community. CFSBK has always been a place where we strive to accept people for who they are and then challenge them to get better. Acceptance and challenge are incredibly powerful levers in anyone’s life and we’ve seen it profoundly impact the people who gave us a shot and stuck with us for some period of time. Like so many other things in life, you get what out of this place and community what you put into it. Over the years countless people have transformed themselves inside and out, made lifelong friends, and quite a few families have their origins meeting at 597 Degraw street. It’s been an incredible privilege to serve you all and be such an important part of so many people’s lives. Happy sweet 16 to all of us and here’s to 16 more!

Workout of the Day

STRENGTH

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

Notes
Work up through a few warm-up then 5 progressive work sets of a 3 second pause squat. The focus today is on your depth, balance and positional integrity at the bottom of the squat. Folks who struggle with depth or position should focus on today feeling like loaded technique work. If you feel great at the bottom, go heavy but dont initiate a rep you’re not sure you’ll stand up from.

ASSISTANCE

3 Rounds for Quality of:
10 Strict Handstand Push-Ups
20 Kipping Pull-Ups
30 Tuck-Ups

Notes
Your goal today is to perform these sets unbroken or in as few sets as possible. Use the lack of clock to slow down your transitions and initiate the movement when you feel as ready as you’re going to get. That being said, try to complete each round in 5 minutes or less.

HSPU Options:
+ 10 Deficit Strict
10 Strict
10 Kipping or 1-2 abmats
10 Box Piked
10-15 DB Press

KPU Options:
+ 10 Bar or Ring Muscle-Ups
15-20 Kipping Pull-Ups
10 Strict or Banded
20 Ring Rows

CrossFit Group Class Programming Template (WK4/8)

When you recheck the whiteboard to see how many rounds the workout has

Fight Gone Bad team names so far 🤣

Here are some of the FGB names that have been submitted! Captains you have until end of day to get your team name in! Get those creative and decisive juices flowing!

Barbell Barbies and Kipping Kens
Heavy Metal Lifters
T-Rx Dinosores
Barbellheimer
I think you should lift
Deadlift Divas

Workout of the Day

FLOATER STRENGTH

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

4″ FFE alternating Barbell Reverse Lunges
4x 12 total alternating

Shoulder Press
12-12-12-12

Power Snatch or Deadlift
2-2-2-2-2

Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week. Tomorrow we have pause back squats and pull-ups.

METCON

On a Concept2 rower:

Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible

Notes
Try to keep your stroke rating above 36 and don’t fall off the seat! These should be true sprints.
The first interval should take you about :10-20 seconds at full tilt. All your intervals today should be sub 1:00.
You’ll have some time before we start to figure out what your first interval should be. Just add :05 to the start time until you find the right progression for you.

ex:
Option B: 1:30/1:35/1:40/1:35/1:30
Option C: 1:35/1:40/1:45/1:40/1:45
Option D: 1:40/1:45/1:40/1:45/1:50
Option E: 1:45/1:40/1:45/1:50/1:55
…

Most folks should attempt to start below a 2:00 split.

CrossFit Group Class Programming Template (WK3/8)

Scenes from Fight Gone Bad 2009!

Workout Tips for Today’s Metcon

Workout of the Day

STRENGTH

E2MOM x 6 sets
2 Power Snatches

Notes
Work up through two power snatches every other minute for 6 progressive sets. Drop the bar between reps and take your time setting up rep 2. Focus on your start position and speed under the bar.

METCON

10:00 CrossFit Open Workout 17.1

AMRAP 10:00
10 Dumbbell Snatches 50/35/20lbs
15 Burpee Box Jump Overs 24/20″
20 Dumbbell Snatches
15 Burpee Box Jump Overs
30 Dumbbell Snatches
15 Burpee Box Jump Overs
40 Dumbbell Snatches
15 Burpee Box Jump Overs
50 Dumbbell Snatches
15 Burpee Box Jump Overs

Notes
17.1 typically has a 20 minute cap which most people will come close to or hit, so don’t expect to finish this workout unless you happen to be one of the fittest people on the planet. Get as far as you can in 10:00 and see where you land!

World records on this workout are:
Men’s Division: Scott Cottrill 9:57
Women’s Division: Sara Armanius 9:46

CrossFit Group Class Programming Template (WK3/8)

Chris lifting all the weights

PARTY AT CFSBK TONIGHT!

Hey Everyone! Coach K HarpZ here. For those who don’t know, I’ll be getting married in late October to the very tall & handsome Open Gym ginger of 608, Danny Calanca! We are inviting YOU to come celebrate our wedding early with us!

Workout of the Day

ASSISTANCE

20:00 For Quality/Load
:45-1:15 Sandbag Carry
6-12 Hanging Leg Raises OR :30 L-Sits
16 total No Push-Up Renegade Rows

Notes
Grind through these three exercises trying to get 3+ rounds in. None should be done quickly.

FLOATER STRENGTH

Back Squat
12-12-12

4″ FFE alternating Barbell Reverse Lunges
4x 12 total alternating

Shoulder Press
12-12-12-12

Power Snatch or Deadlift
2-2-2-2-2

Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week. Tomorrow we have Snatches and burpee box jumps.

CrossFit Group Class Programming Template (WK3/8)

September Member of the Month: Craig Weinrib

At CFSBK we are incredibly lucky to have amazing members within the walls of 597 and 608 Degraw Street. So much so that sometimes it’s challenging to pick just one each month. However, when Craig’s name was mentioned, he, like our other Members of the Month, was an obvious choice. From the city to a corny state that will not be named and back again, Craig is a humble musician and athlete who we’ve seen grow in so many ways over the past year. Congratulations Craig! We’re so thankful to have you as part of our community. Read on to learn a little more about the guy some folks know as “Spaghetti”…

Name (and any nicknames)
Craig Weinrib – Coach Grant calls me Spaghetti, Pasta, and Pastini

Where were you born, and where did you grow up?
I was born at Lenox Hill Hospital, lived on 55th Street between 8th and 9th Avenues until I was 5, and then moved to Mamaroneck, NY, where I lived until I was 17.

How long have you been CrossFitting, and how did you arrive at CFSBK?
I began CrossFit in Spring 2022 at The Phoenix group class that CFSBK hosts every Wednesday, which was co-coached, at the time, by Brett and Grant. I was an obsessed runner mired in overuse injuries, and Grant––a very dear friend––recommended that I treat my running pain with strength. My memory isn’t great, but I’m almost positive I’d never recreationally lifted a weighted object in my life up to that point. After about a month of weekly Phoenix classes, I knew I wanted to join the gym, but Foundations was very busy at the time, so I had to wait a few months to take Coach David’s orientation classes. By early Summer ‘22, I was a certified gym member.

What are your current fitness goals?
These days, the running body has been relatively healthy, so I’m focused on endurance. In particular, I hope to gather the fitness and skill necessary to attempt challenging mountain objectives at an effort level that leaves some bandwidth in the tank, with which I can observe the natural world and have fun. And, I’m still trying to lift a weight or two so that I don’t hemorrhage all of the strength I gained while running-injured in the Spring.

What keeps you coming back to CFSBK?
In short, unbelievable coaches and members. I could go on-and-on here. I grew up as an outlier in a family of serious and talented athletes. I was the weirdo art kid, and I never felt very physically capable. Both coaches and athletes at CFSBK contribute to an ecosystem where fundamentally altering one’s self-concept is possible and encouraged. I cannot overstate how much my activities at the gym have transformed my day-to-day life. And the best part is, I don’t hear any overwrought talk about growth and change––it just happens. Don’t get me wrong; I’m still a wreck, but I’m an entirely different species of wreck. Also, I’ve made real friends at CFSBK in short order, which has not always been easy for me to do. It’s just a great place.

Program your nightmare workout
The gymnastics stuff is still a major blindspot. I flop around on the bar like a weighted rubber CPR dummy. And, hard efforts on the bike are torture-readiness training. So…

21 cals Assault Bike
21 Chest-to-bar Pull-ups
15 cals Assault Bike
15 Chest-to-bar Pull-ups
9 cals Assault Bike
9 Chest-to-bar Pull-ups

Program your dream workout
Easy Power Snatch + Snatch singles
Moderate Clean + Jerk singles
Pause Squat doubles by feeeeeeeeeeeeeeeeeeel

Favorite and least favorite lift
Love Clean & Jerk. Bench is kind of my nemesis, but it’s still super fun.

Ask me about that time I….
I don’t know how I feel about this question––what is this, the CIA?

What are you recommending right now?
I’m wont to make recommendations of any sort most of the time, but for anyone interested in endurance sport, “Training for the Uphill Athlete” by Scott Johnston, Steve House, and Kilian Jornet is an extremely helpful resource. Also, Hermann Hesse’s “Steppenwolf” is a psychotic book.

What are you up to when you’re not at 597 (or 608) Degraw Street, and do you have any hobbies?
For better or for worse, right now, it’s kind of fitness, eating, and sleeping. And YouTube. Oh, and I’m allegedly a musician.

Any advice for new CFSBKers?
As a fitness agnostic, non-participant, non-athlete for most of my life, I know it is extremely hard to receive guidance when trying out a movement modality. Consistency, discipline, and fulfillment materialize on God’s timeline––I tried, and failed, to get moving for years and one day it just clicked––and I’d never want to meddle with someone else’s process. As a new athlete, CFSBK was perfect for me because I had time and willingness on my side, and was grateful to be told what to do. In a very nice way, agency around my daily fitness choices was taken out of my hands. So, I’d say it was extremely helpful to find times throughout the week I knew I’d be regularly available, and to show up to the gym without worrying about what the workout was, or if I knew how to perform the programmed movements. I had so much fun participating with members of all experience levels, and began to feel subtly accountable to regulars at various classes, so I kept coming back. It was the right time for me, and when it’s the right time, it can all feel rather effortless. Also, some soreness was definitely a part of my story at first, and I was grateful for advice that I should increase my frequency, rather than decrease it, to address soreness. I found my body quickly adapted to high frequency and I don’t often experience soreness anymore.

And the final stock question, what should we look for in a future member of the month?
While I was very touched to be asked to be member of the month, I was extremely reluctant to accept the nomination––both due to my beginner status and discomfort with attention. JB gently encouraged me to reconsider, which I did, and I’m very grateful for her support. So, perhaps a future member of the month might be someone who absolutely loves the gym, but is reluctant to be noticed, so that in accepting the designation, they are pushed to try something new as I was.

Workout of the Day

STRENGTH

4 Total progressive Sets of:

A1: 12 total 4″ FFE alternating Barbell Reverse Lunges

A2: 1:15 Anchored Sit-Up Hold

Notes
Build up through 1 empty barbell and 4 total progressive supersets. Go heavier than week 1. If you can perform the sit-up hold for 1:00 unbroken begin to add a dumbbell held at the shoulders to increase intensity.

METCON

AMRAP 6:00
12 Sumo Deadlift High Pulls
12 Front Squats

Notes
Try to stay unbroken on each movement. Its going to be a long 6 minutes but you’ve got this!!
Loading suggestions: 95/75/55/45

CrossFit Group Class Programming Template (WK3/8)

Your friend’s CrossFit gym probably doesn’t have their own shoe 😌

Core to Extremity: Sumo Deadlift High Pull

Proper sequencing on the SDHP makes all the difference in the world on how efficient and this difficult this movement will be. Today’s SDHPs are in the medium heavy range and its going to be in your best interest to use your hips to move that weight rather than premature arm pulling. Check out the short video below for some additional explination.

Workout of the Day

METCON

At 0:00
12 Shoulder Presses
12 Burpees
AMRAP Air Bike Cals until the 2:00 mark

At 4:00
12 Shoulder Presses
12 Burpees
AMRAP Air Bike Cals until the 6:00 mark

At 8:00
12 Shoulder Presses
12 Burpees
AMRAP Air Bike Cals until the 10:00 mark

At 12:00
12 Shoulder Presses
12 Burpees
AMRAP Air Bike Cals until the 14:00 mark

At 16:00
12 Shoulder Presses
12 Burpees
AMRAP Air Bike Cals until the 18:00 mark

Notes
The shoulder presses in this workout should be unbroken and challenging. If you hit a wall within a set, transition to push presses to finish out the reps, do not rack the bar and rest. The Presses and Burpees should take you around :45-1:20 each round.
Try to go heavier than week 1 on your presses

ASSISTANCE

3 Progressive sets:
15e Single Arm DB Row (bench supported)
30 Supine Leg Raises + Hip Lifts

CrossFit Group Class Programming Template (WK3/8)

MEL-SIT (get it???)

Fight Gone Bad Team emails have been sent out!

Everyone registered for Fight Gone Bad should have received an email on Tuesday with their team info. Just in case, here is the general info below!

Workout of the Day

STRENGTH

Turkish Get-Up
1-1-1-1-1

Notes
In 5 total sets, work up to a heavy single TGU on each arm. Start at a medium heavy weight and perform one rep on each side. Try to add weight every set. You should be able to perform each weight on both arms EXCEPT for the last set, where you can try a weight you can probably only hit on your dominant side. You will always be a little asymmetrical, have some fun on that last set and go for it!

METCON

5 Rounds for time of:
30 Double Unders
20 DB Deadlifts +/50s/35s/20s
10 Kipping Pull-Ups

Notes
Plow through the triplet attempting to perform everything unbroken. This should take you less than 15 minutes.

Double Under Options
30/20/10 Reps
60 Single Unders

Pull-Up Options
+ CTB
10 Kipping
5 Strict
10 Banded or Ring Rows

CrossFit Group Class Programming Template (WK3/8)

Coach Lizzie doesnt care if you’re a toddler or you’re her son… you’re gonna WORK FOR IT

Party at CFSBK this weekend!

Hey Everyone! Coach K HarpZ here. For those who don’t know, I’ll be getting married in late October to the very tall & handsome Open Gym ginger of 608, Danny Calanca! We are inviting YOU to come celebrate our wedding early with us!