The intent of our Foundations program is to provide you with an introduction to our movement and fitness philosophy while preparing you for an intense, dynamic and supported pursuit. In order to ensure your safety and success with us, it is imperative to learn the fundamental exercises. Your first four weeks will be all about developing technique and understanding how to scale the movements for your current capacity.  Don’t worry if you’ve never done any of this stuff before, we start from scratch and gradually build up.  All we ask is that you stay dedicated to your development and have some fun in the process.

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Program Syllabus

Frequently Asked Questions

Homework Assignments

 

Read “Understanding CrossFit”
In a nutshell, CrossFit is: Constantly Varied, Functional Movements executed at Relatively High Intensity
We will discuss these terms and their implications in class.

Read: “Good Training Habits”

Read: “Changing Weight 1.0″

Back to the Foundations Overview

Class 1
DROMS (mov)
Air Squats (wmv mov)
Push-Ups (wmv mov)
Abmat Sit-Ups
Walking Lunges (wmv
mov)
Ring Rows (mov)

Class 2
Single Unders (wmv mov)
Double Unders (wmv mov)
The Deadlift (wmv
mov)

Class 3
Concept 2 Rowing (wmv mov)
High Bar Back Squat (mov)
Box Jumps (wmv)

Class 4
Press (mov)
Push
Press (mov)
Push Jerk (mov)
Thrusters (mov)
*We will perform a dumbbell variant of the Thruster

Dumbbell Thruster (wmv mov)
Box Jumps (wmv)

Class 5
Strict Pull-up (mov)
“Russian” Kettlebell Swing (wmv
mov)

Class 6
Front Squat (wmv mov)
Overhead Squat (wmv mov)
Wall Ball (wmv mov)
Burpees (wmv)

Class 7
Mid Hang Power Clean (wmv
mov)
or

Mid Hang Power Snatch (wmv
mov)

Class 8
Mid Hang Power Clean Pt.2 (wmv
mov)

or

Mid Hang Power Snatch Pt.2 (wmv
mov)

These are free videos from CrossFit.com’s Exercise & Demos section and the Performance Menu’s Exercises section.  Feel free to poke around any other videos that might interest you.

Course syllabus may be slightly modified due to time constraints.

Back to the Foundations Overview

4 Rounds for time of:
10 Thrusters, 95/65
15 Burpees

Post Time to comments.

Accessory Work
Reverse Sit-Ups
Plank work

Tal gets on the Ring Ladder

Flavor Pill NYC

1-1-1-1-1-1-1

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Compare to 1.11.09

Accessory Work
Ring Support Ladder

Dan L. reps out 175 lbs.

The Everett Great-Grandma They Call "Heavy Metal" HeraldNet
Researchers Find Gene that Turns Carbs into Fat Reuters
Moderate Drinking May Help Build Bone Density Reuters

Thanks to Jack "Filthy Fifty" for our new CFSBK Pukie clock! So cool!!

Unparalleled in his ability to light up a room and make people smile, Jack is an invaluable part of our team.  He hopes to grow up and be like his hero, Jacinto.

The American Obsession With Wine Being Good For You Slate

5-5-5-5-5

Close out your WOD today with a couple sets on the dumbbells.
Note any significant imbalances.

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compare to 10.06.08

Accessory Work
Tabata Sit-Ups
Tabata Double Unders

Felix and Alec go overhead

Having a workout partner is a great way to keep yourself on track.  Especially if you're new, teaming up with someone encourages accountability and makes coming to class even more fun.  Don't be shy!

Is Alzheimer's disease actually a form of diabetes? Slate

3-3-3-3-3

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compare to 1.22.09

Accessory Work
1 Mile Run

Local fireman and SBK OG, John B. goes for a heavy Deadlift.

Mark your calendars, there will be no group or teaser classes on the following dates:
Saturday, March 28th (Dutch Lowy Training Seminar)
Saturday and Sunday April 11 & 12 (Level 1 Certification Sold Out)
Saturday and Sunday April 25 & 26 (Gymnastics Certification Sold Out)

More of team South Brooklyn (and CF Queens) getting ready for the North East Qualifier. 

Charmel, Brandy and Juliana will be amping up the intensity as the competition slowly approaches.  I'm hoping we can get a whole mess of people from SBK to come up and support them at the Qualifier in Albany. Who's in??

3-3-3-3-3

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Accessory Work
Sandbag Throws for Distance
Foam Roll

Good luck at the Dirty South Qualifiers, Zeke!

Zeke from CF East Decatur spent three days training with us while on vacation in NYC.   Training outside of your normal surroundings and with a different group of athletes can be an enriching experience.
One of the qualitative benefits of CrossFit is developing the ability to regularly go outside your own comfort zone.  Visiting other affiliates and signing up for local competitions is a great way to take that one step further and see how you stack up in an unfamiliar environment.  Chances are, you'll work a little harder and meet some great people.