Workout of the Day

FLOATER STRENGTH

A: Pull-Ups 3×8-10 Reps or Muscle-Ups 5-15 reps

B: Shoulder Press 3×6-10 Reps

C: Back Squat 3×6-10 Reps

D: Power or Squat Clean 5×3 Reps

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 Squat Cleans, Kipping Pull-Ups and DB Push Presses

METCON

5 Intervals for max distance of:
:20 Row or Bike
1:40 Rest

Notes
Row or Bike a full sprint for :20 followed by a 1:40 rest. If you came yesterday, use the machine you didn’t perform the thanksgiving workout with.

CrossFit Group Class Programming Template (WK5/7)

This was our original logo prior to the one we currently use. A member who couldn’t afford classes offered to make us a punk rock inspired logo to fit the vibe of the gym. We used this until about 2009. People would always ask.. “Fitness is Carned? What is Carned?” (It says Earned.)

Sprint Rowing Vs Long Distance Rowing

Workout of the Day

AMRAP 20:00
5 Burpees
5 Calorie Bike or 6 Row
10 Burpees
10 Calorie Bike or 12 Row
15 Burpees
15 Calorie Bike or 18 Row
20 Burpees
20 Calorie Bike or 24 Row
25 Burpees
25 Calorie Bike or 30 Row
30 Burpees
30 Calorie Bike or 36 Row
35 Burpees
35 Calorie Bike or 42 Row
40 Burpees
40 Calorie Bike or 48 Row
45 Burpees
45 Calorie Bike or 54 Row
50 Burpees
50 Calorie Bike or 60 Row

Notes
Be thankful its only 20:00! Today is a long slog so lock in and climb the ladder up. If you finish the final 50cal bike or 60cal run.. you’re done! Reset your monitor every round.

This workout total is 275 Burpees/Bike Cals and 330 Rower Cals

CrossFit Group Class Programming Template (WK5/7)

CFSBK circa 2008. This is after the park while we were still renting hourly in the basement of the Brooklyn Lyceum (now blink fitness). David would often have to pull ALL those 100lb 4×6 horse stall mats off the main floor before and after class which was a workout within itself. You can see we had no pull-up bars, just some rings hung over a guard rail and there were only two squat stands that we all shared. Simpler times back then but very thankful for how far the gym has come.

Bring something for our donation drive today!

Workout of the Day

STRENGTH

Back Squat
3×6-10 Across

Notes
Perform 3-5 progressive warm-up sets followed by three sets of 6-10 reps at the same weight. Add weight from last week’s effort. Leave 1-3 reps in reserve.

METCON

4 Rounds of:

In 2:00 work up the ladder
10-20-30-40-50-40… Double Unders
5-10-15-20-25-20… Wall Ball Shots

Rest 2:00

Notes
In 2:00 work as far as you can up the ladder before resting for 2:00. On your 2nd interval pick up where you left off and keep moving up the ladder. If you clear the 50/25 round start working back down.

CrossFit Group Class Programming Template (WK5/7)

Cathy and Brian grinding through some tandem Thrusters

Thanksgiving Schedule

Check out our upcoming holiday schedule for Thanksgiving.

Wednesday November 27th- Thanksgiving Eve
CrossFit Group Class: 6am, 7am, 8am
Short Circuit: 9am
CrossFit Group Class: 10am, 11am, 12pm

Normal Open Gym Hours: 6am-1pm

Thursday November 28th- Thanksgiving Day
CrossFit Group Class: 8am, 9am, 10am, 11am

Open Gym- HybridAF Access: 6am-8am
Normal Open Gym Hours: 8am-12pm

Friday November 29th
CrossFit Group Class: 8am
Short Circuit: 9am
CrossFit Group Class: 10am, 11am, 12pm

Open Gym- HybridAF Access: 6am-8am
Normal Open Gym Hours: 8am-12pm

Double Unders tips from CrossFit Games athlete Cole Sager

Workout of the Day

STRENGTH

Shoulder Press
3×6-10 Across

Notes
Perform 3-4 progressive warm-up sets followed by three sets of 6-10 reps at the same weight. Add weight from last week’s effort. Leave 0-2 reps in reserve.

METCON

Every 3:00 x 5 Intervals
4 Wall Walks
16 Dumbbell Deadlifts
Sit-Ups or Tuck-Ups to 1:30 mark

Notes
Deadlifts
+/50s/35s/25s/-

Wall Walks
4/3 Full ROM
4/3 Partial ROM

CrossFit Group Class Programming Template (WK5/7)

Lucas and Emily with the old push pull

CFSBK Donation Drive!

Check out the info below for our seasonal donation drive. This year we’re teaming up with Vocal NYC to help those in need.

Workout of the Day

STRENGTH

Pull-Ups
3×8-10 Reps

Notes
With these higher reps, you’re much more likely to have to use cluster sets or select a different variaton than you’ve been using. For example you might have been adding weight to your pull-yos but go bodyweight today and try and hit 3×10. Or you do a combo of strict and box pike self assisted.

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

METCON

In 20:00 perform 3-5 sets of for load:
50′ Hand over hand rope pull
50′ Sled Push back
50′ Hand over hand rope pull
50′ Sled Push back

Optional: Add 8-20 Dips after each time you complete the work above.

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 (WK5/7)

Welcome November Foundations grads Jan, Sonia, Lauren and Chris! This is our first foundations cycle since MARCH! We’ve got one more in December then may take another break from onboarding new folks.

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 Discuss:

• Understanding CrossFit & the virtue of fitness
• The four models of fitness
• Nutrition 
• Q&A

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)

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.