Workout of the Day

STRENGTH

Back Squat
12-12-12

Notes
See if you can start your first work set at your heaviest weight from week one’s 15s (8/28) and make two jumps after that.

After a few warm-up sets, attempt three progressive sets of 12 reps resting about 3:00+ between sets. Use a controlled tempo, steady breathing and consistent reps over going as heavy as possible. That being said, your final set should be challenging to get through. A true 12RM is roughly 65% of a 1RM however you may be much lower than that today. If you’re not sure how to approach this, just keep the reps at 12s in your warm-ups and try to get there in around 4-6 TOTAL sets.

PARTNER METCON

For Time:
200 Push-Ups
100 Kipping Toes to Bars
50 Weighted Step-Overs

Notes
Work through this triplet “chipper” style, completing all the push-ups before moving onto the toes to bars. Divide the work between you and your partner as desired.

T2B Options:
Kipping T2B
Hanging leg/knee raises
Sit-Ups or Tuck-Ups

CrossFit Group Class Programming Template (WK3/8)

Love to see it, coaches Brett, Whit, Katie and Erick taking class together

How to do Toes to Bars

Workout of the Day

FLOATER STRENGTH

Back Squat
12-12-12

Hang Power Snatch
1-1-1-1-1-1-1

Bench Press or Press
15-15-15-15

Power or Squat Clean
3-3-3-3-3

Notes
Choose a lift to finish out your training week. Tomorrow we have back squats and bench press

METCON

For Time:
10 Cal Row (or Air Bike)
50 Double Unders
15 Cal Row
50 Double Unders
20 Cal Row
50 Double Unders
25 Cal Row
50 Double Unders
30 Cal Row
50 Double Unders
35 Cal Row
50 Double Unders

Notes
There is a hard 15:00 cap on this workout. Can you smoke it!?

Calorie Options:
A: 10/15/20/25/30/35 cals (135 cals)
B: 8/12/16/20/24/28 cals (108 cals)

CrossFit Group Class Programming Template (WK2/8)

Welcome recent Foundations grads, Nick Drex and Gabe!

The Pursuit of Excellence with Greg Glassman CrossFit Journal

Workout of the Day

Every 3:00 x 10 Rounds
3 Squat Cleans
4-6 Strict Chin-Ups
8-12 Push-Ups

Notes
Each round should be completed in around 1:15-2:00, adjust volume on the calisthenics and weight on the bar to achieve this.

Squat Cleans should be heavy, steady singles completed in :30 or less. 185/155/135/95/…
Each bodyweight movement should be completed in 1-3 sets. Individualize volume for your capacity, even if that means scaling up.

Chin-Up Options
+ 4-6 Strict CTB
4-6 Strict
6-8 Kipping
6-8 Banded, self assisted or ring rows

CrossFit Group Class Programming Template (WK2/8)

4x CrossFit Games Athlete Dani Speegle getting after some Front Squats at CFSBK

Today is the last day to sign up for Fight Gone Bad!

We are 6 weeks away from Fight Gone Bad on 10/14 benefitting BCHS Brooklyn Community Housing and Services and today is the LAST DAY to get on a team!! Register for free with the link below or at the front desk today!

Why should you do Fight Gone Bad? It’s this simple:

1. Hang with your gym besties!
2. Meet some new cool CFSBKers!
3. Have an excuse to dress up and be silly!
4. Get to do a terrible workout and support a great cause!
5. Potentially win some very cool prizes!

How does it work?

We will group registrants into teams of 5-6 people. Each team will pick a team name and plan on how to workout in style with their best costumes. You’ll be assigned a heat time as well as a judging time the day of. You and your teammates will throw down together at the same time of another team. Each team captain will also set up a fundraising page (we will make a main fundraising page that everyone can just join) and their team will raise funds. Prizes will be available for top fundraisers, best costumes and more!

SIGN UP TODAY OR BE LAME FOREVER!

Workout of the Day

ASSISTANCE

4 Rounds hard effort of:
2x Alternating 50′ Single Arm Farmer’s Carry
3x (:10 work / :20-:30 rest) L-Sit Hold
Bike 1:00 or Jog 270m

Notes
The L-Sit should be a HARD effort for :10, such that you feel like you need the :20-:30 rest before your next set. if you feel like you could have kept going much longer scale up to a more challenging progression.
For the farmer’s carry, keep an upright posture and move at a slow and steady pace each 50′ lap.

FLOATER STRENGTH

1+1/4 Back Squat
5-5-5
*superset with kipping or strict pull-ups

Hang Power Snatch
1-1-1-1-1
*superset with DB pull overs

Bench Press
15-15-15
*superset with 20/15 cal bike

Squat or Power Clean
3-3-3-3-3
*superset with DB press or HSPUs

Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week. Tomorrow we have heavy squat cleans, chin-ups and push-ups.

CrossFit Group Class Programming Template (WK2/8)

It do be like that sometimes.

Kapuna

Workout of the Day

ASSISTANCE

3 Rounds for Quality:
1:00 JR Alt 2 Step or Crossovers
8-12 Hinge Ring Rows
:30e Bottom of Lunge Hold
20 total Box Pike shoulder Taps (or :30 hold)

METCON

Every 3:00 for 6 Total rounds perform:
10/6 Strict Handstand Push-Ups
12 DB Weighted Lunges
36 Double Unders

Notes
Each round should take you around 1:30.
For the lunges, If even 50/35s are easy for you, go heavier dammit. These should be unbroken every round but the harder they are the more you’ll get out of them.

For the HSPUs, each round should be completed in 1-2 sets. Max 3 in the final rounds. If your intervals start to extend well beyond 1:45 because of this, scale volume or difficulty down.

HSPU Options
10/6 Strict
10/6 Kipping
10/6 Box Piked
12 DB Shoulder Presses

CrossFit Group Class Programming Template (WK2/8)

3 Days left to sign up for Fight Gone Bad!

We are 6 weeks away from Fight Gone Bad 2023 benefitting BCHS Brooklyn Community Housing and Services Check out the info below and get start thinking up your best puns and concepts for team names/themes!

Saturday 9/9 Final day to sign up for FGB!
Monday 9/11 All teams set
Saturday 10/14 FIGHT GONE BAD!

Why should you do Fight Gone Bad? It’s this simple:

1. Hang with your gym besties!
2. Meet some new cool CFSBKers!
3. Have an excuse to dress up and be silly!
4. Get to do a terrible workout and support a great cause!
5. Potentially win some very cool prizes!

How does it work?

We will group registrants into teams of 5-6 people. Each team will pick a team name and plan on how to workout in style with their best costumes. You’ll be assigned a heat time as well as a judging time the day of. You and your teammates will throw down together at the same time of another team. Each team captain will also set up a fundraising page (we will make a main fundraising page that everyone can just join) and their team will raise funds. Prizes will be available for top fundraisers, best costumes and more!

SIGN UP TODAY!

Workout of the Day

METCON

From 0-4:00:
15 Bench Presses
30/25 Cal Bike

From 4:00-8:00
15 Bench Presses
25/20 Cal Bike

From 8:00-12:00
15 Bench Presses
20/15 Cal Bike

From 12:00-16:00
15 Bench Presses
15/10 Cal Bike

From 16:00-20:00
15 Bench Presses
10/10 Cal Bike

Notes
This workout is similar to last Wednesdays workout except with two different movements. The weight on the bar should stay the same and be around 50% of a 1RM if you have one. Most of the rounds should be unbroken but 2-3 sets in the later rounds is acceptable. Rack the bar 2 reps before failure at any point in the workout. Watch your cadence/RPMs on the bike and aim to increase that number every round. This one is hard.

ASSISTANCE

Pick TWO exercises from the list below and perform 3 sets progressively challenging sets.

A: Matador Dips (8-20 Reps)
B: SA DB Bent Over Rows (8-20 Reps)
C: Supine Leg Raises + Hip Lifts (15-20 Reps)
D: Heavy Goblet Squats (10-15 Reps)

Notes
Tomorrow we have HSPU, Lunges and Double Unders as well as some gymnastics assistance work.

CrossFit Group Class Programming Template (WK2/8)

CrossFit Games Athlete Alec Smith dropped into noon class yesterday!

Support Charlie’s upcoming NYC Marathon

Workout of the Day

STRENGTH

Hang Snatch
1-1-1-1-1-1-1

Notes
Perform either a hang squat or power snatch working up through seven singles. Goal is to add a little weight to the bar each work set. Move fast!

METCON

Alternating Rep Rounds for Time of:
24-16-8 reps
Dumbbell Deadlifts
6-4-2 reps
Wall walks

Notes
This is a quick workout (3-4 minutes) and should be performed unbroken!
DB Deadlifts 50s/35s/20s
Go partial ROM to modify the wall walks

ASSISTANCE

3 sets of 15-20 Reps
DB Pull Overs

CrossFit Group Class Programming Template (WK1/8)

Some calisthenics fun with wall walks and self-assisted chin-ups

Demo of Today’s Metcon

Here are coaches Erick and David getting after today’s metcon. They performed the workout using 50lb DBs and both finished in 3:06

Workout of the Day

STRENGTH

1+1/4 Back Squat
5-5-5

Notes
Work up to a challenging but submax set of 1+1/4 squats. Only go as heavy as you can maintain good positioning on. These are gonna be rough.

METCON

AMRAP 16:00
8 DB or KB Front Squats
12 Kipping Pull-Ups
16 Tuck-Ups

Notes
Move with virtuosity and control on all these movements. Aim for 5+ rounds if possible.
FSQ @ ~50s/35s/20s
12/8 Kipping Pull-Ups
6/4 Strict or Banded
12 Jumping or Ring Row

CrossFit Group Class Programming Template (WK1/8)

Here is the tempo and positions your should aim for in today’s Back Squats

Today’s Holiday Schedule

Happy Labor Day ya’ll. We’ll be running the following schedule today:

8am CrossFit
9am Short Circuit
10am CrossFit
11am CrossFit
12pm CrossFit

Open Gym 8am-1pm

Workout of the Day

FLOATER STRENGTH

Back Squat
15-15-15
*superset with DB Bench Press x15

Every 3:00 for 5 total sets perform one unbroken round of “DT”.
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Shoulder Press
15-15-15
*superset with 400m Rows

FFE Reverse Lunges
16-16-16-16
*superset with favorite ab/midline exercise.

Notes
Choose 1 primary lift that rounds out your training week. The supersets correspond to the programming performed with each lift this week. Tomorrow we have back squats, db front squats, kipping pull-ups and tuck-ups.

METCON

Every 2:00 alternate between the rowing and running distance until 3 of each have been completed (12:00 total)

Row 400m/350m
Run 270m

Notes
Set a challenging but sustainable pace such that you finish each effort in 1:45 or less. The run intervals will likely be quicker than the rowing intervals.

CrossFit Group Class Programming Template (WK1/8)

Carlos hanging out at CFSBK

Workout of the Day

METCON

“DT” Complex

Every 3:00 for 5 total sets perform one unbroken round of “DT”.
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Notes
Your goal is to work up to a heavy UNBROKEN load on the complex. Try to add a little weight each round if able. FYI the competition loads for “DT” are 155/105lbs.

ASSISTANCE

3 Sets of:
16 Heavy Goblet Squats
8e DB Three point DB Rows
8 Strict Knees to Elbows

Notes
Each round on this workout should get a little harder with the third set being a challenge to complete the reps. Scale the Knees to elbows up by holding a medicine ball between your knees.

CrossFit Group Class Programming Template (WK1/8)

The many faces of Sandbag holds with Caitlin and Billie

6 Weeks Until Fight Gone Bad 2023!

We are 6 weeks away from Fight Gone Bad 2023 (benefitting BCHS Brooklyn Community Housing and Services) and already have 40 people signed up! Teams are going to start being made this week and the final day to sign up and get on a team will be Monday 9/11. Check out the info below and get start thinking up your best puns and concepts for team names/themes!

Saturday 9/9 Final day to sign up for FGB!
Monday 9/11 All teams set
Saturday 10/14 FIGHT GONE BAD!

Why should you do Fight Gone Bad? It’s this simple:

1. Hang with your gym besties!
2. Meet some new cool CFSBKers!
3. Have an excuse to dress up and be silly!
4. Get to do a terrible workout and support a great cause!
5. Potentially win some very cool prizes!

How does it work?

We will group registrants into teams of 5-6 people. Each team will pick a team name and plan on how to workout in style with their best costumes. You’ll be assigned a heat time as well as a judging time the day of. You and your teammates will throw down together at the same time of another team. Each team captain will also set up a fundraising page (we will make a main fundraising page that everyone can just join) and their team will raise funds. Prizes will be available for top fundraisers, best costumes and more!

SIGN UP TODAY!