Workout of the Day

STRENGTH

Pause Bench Press
Heavy 1-3

Notes
In no more than 8 total sets work up to a heavy 1-3 with a 2 second pause at the chest. Try to go heavier than week 1 or perform more reps at the same weight.

PARTNER METCON

AMRAP 16:00
4 50′ Shuttle Runs
16 Kettlebell Swings or Goblet Squats
8-16 Hand Release Push-Ups

Notes
Alternate complete rounds with a partner for 16:00.
If you came Tuesday and not Wednesday, choose the Squats
If you came Wednesday and not Tuesday, choose the Swings
If you came both or neither choose whichever. There will be squatting patterns on Saturday
The Push-up volume should be unbroken or close every set. You might decrease the reps each set depending on how you feel.

CrossFit Group Class Programming Template (WK5/8)

Matt E working some snatches during 23.3

CFSBK Scholarship Program

Since 2020 CFSBK has offered pay what you can memberships for those who cannot afford our posted rates. We know first hand how impactful health and community can be for people and this program strives to make our gym more accessible regardless of economic status. We have several individuals participating in this program but still have some available slots. Here’s how it works:

For every 30 members we have, one pay what you can scholarship will be provided for an individual in need. Scholarship recipients are kept private outside of myself and our admin who helps manage the program. To the rest of our staff and members they are just like any other CFSBKer.

Applicants can fill out this form and, if accepted, are required to come to the gym at least 6 times per month to maintain their scholarship status. Members who lapse on this requirement without notifying us with cause will forfeit their scholarship and have to reapply for consideration.

Please note that we already offer 12% discounts to full-time teachers, students, FDNY, EMT, DOS, Social Workers and Armed Services

Workout of the Day

SKILL Review: Pistols

GYMNASTICS

3 Rounds / 15:00
A1: 2 Wall Walks or Handstand Kick up + 30 hold
A2: 4-8e Pistols or Box Pistols
A3: 1:00e Side Plank or your favorite trunk exercise.

Pistol Options:
4-6e Pistols on the ground
4-6e Box Pistols
4-6e Lateral step-ups

STRENGTH

3-5 Progressive Sets of:
A1: Back Squat 3-5 Reps
A2: Three Point DB Row 10-16e Reps
A3: Bike 1-1:30 @ Recovery pace

Notes
Perform an empty bar and two quick progressive sets of the back squat then start the triplet. Move at a steady pace moving some heavy weights and using the bike to keep your heart rate up a bit.

CrossFit Group Class Programming Template (WK5/8)

We took a little break from offering Foundations but now we’re back! Welcome recent grads, Ben, Justin, Tyler and Madison!

Scaling the Pistol

This is a great short overview of a range of Pistol options from which we’ll be pulling today.

Workout of the Day

5 Intervals of:

AMRAP 3:00
3 Deadlifts
6 Kipping Toes to Bars
9 Box Jumps

Rest 3:00

Notes
Although the deadlift is only 3 reps don’t go so heavy that you can’t complete multiple unbroken sets within each interval. (225/185/155/135/95/…)
6 Kipping T2B / 3-6 Strict / 12 Sit-Ups
Start back at the first deadlift every new round.

CrossFit Group Class Programming Template (WK5/8)

Coach Steph having too much fun working those pecs on the cable machine.

Why Deadlift?

Workout of the Day

GYMNASTICS

3 Rounds / 15:00 for Quality:
A1: 3-5 :03 Lock-Off + 3 Second Negative Pull-Ups
A2: 15 Hollow Rocks
A3: 5e Front to Back Scale

Pull-up/Chin-up options:
– Body weight
– Jump to lock-off + negative
– Self assisted or banded

STRENGTH

Bench Press
Heavy 10-12

Notes
In no more than 5 total sets, work up to a heavy 10-12 on the Bench Press. Your final set should be within 1-2 reps of failure. Try to go 5-10lbs heavier than week 1 OR get more reps at the same weight.

METCON

EMOM 10:00
A: :30 Double Unders
B: :30 Burpees to target

Notes
Your goal is to give a hard :30 effort on each round and try to keep your reps consistent.

CrossFit Group Class Programming Template (WK5/8)

The couple that spends their Sundays carrying heavy sandbags around gowanus stays together, as the old saying goes. Pictured is Coach Grant and Rachel

Our 3rd Annual Strong Sets Comedy Show!!

Join us at our third annual comedy show on Friday, April 21st! We’ve got a great line up and are so excited to share this awesome event with our community!!! Bring a friend!!!

“Strong Sets” features some of the best stand ups in NYC performing, you guessed it, stand up comedy. We are the only comedy show in the world that is performed at a gym. And, therefore, we are the strongest comedy show in the world. Full stop.

Cohosted by: Courtney Fearrington (Sirius XM) and Maria Heinegg (Bravo)

Pull up for great jokes from:
–Rufat Agayev
–Gracie Canaan
–Sam Morrison
–James Hamilton
–Courtney Maginnis
–Donnie Sengstack

Show:
Doors 7:30pm/ Show: 8pm

***It’s BYOB so bring your favorite bevies.***

BUY TICKETS HERE

Workout of the Day

30:00 PARTNER AMRAP
130m Sandbag Carry
20 Box Jump overs

Row meters

Notes
This workout begins with partner A on the rower and partner B with the sandbag. Partner A will row accumulating as many meters as they can until partner B completes the carry and box jumps at which point they’ll switch. The score is total meters rowed in 30 minutes.

CrossFit Group Class Programming Template (WK4/8)

Seth ready to rock some sandbag carries

Sandbag Carries

We’ll review the sandbag carry in class today but here is a very simple primer video. Two of the most important points on this is grabbing your own wrist and NOT interlacing the fingers as well as finding a carry posture that is efficient and not going to blow up your biceps in the process. Happy carrying today!

Workout of the Day

For Time:
Run 400m
21 Squat Cleans
Run 270m
15 Squat Cleans
Run 130m
9 Squat Cleans

Notes
A simple but effective couplet today! Try to run hard and keep the intensity high.
Cleans 135/115/95/75/55/.. These should be steady singles or a few sets of touch and go reps per round.

CASHOUT

Partner 400m Farmer’s Carry

Notes
Carry two Kettlebells or Dumbbells for 400m trading off with a partner as needed.

CrossFit Group Class Programming Template (WK4/8)

Vanessa Powering through some rowing intervals

Did you miss the Champions Mindset Panel hosted by Cidney F?

Recently CFSBKer Cidney F hosted three incredible athletes for a panel discussion about developing the right mindset for success. Below is the link to the recorded panel to check out!

To celebrate Women’s history month, StrengthWithin, an employee-led wellness group that creates space for LinkedIn-ers to connect on strength sports and other fitness related topics, is teaming up with Women@LinkedIn and EnableIn to bring a dynamic panel of female athletes from the worlds of competitive weightlifting and Crossfit.

Get ready for an engaging discussion on the progression of women’s participation in strength sports, and how each of these athletes harnesses the power of a “champion’s mindset” as a tool to accomplish goals on the comp floor and in their professional lives.

We will be joined by Caitlin Frankl, Katie Rose Hejtmanek, PhD, and Meg Reardon, as they share their experiences and guidance on how to set/meet goals for 2023 and beyond.

Watch the recorded panel here!

Workout of the Day

GYMNASTICS

15:00 for Quality:
3×3 HSPUs (see options below)
15 Matador Support Tucks
10-15e Patrick Step-Ups

Deficit HSPU
Strict HSPUs or Negatives (5 box piked HSPU buy in)
Box Piked HSPU
Body Piked HSPU

METCON

AMRAP 16:00
16 OH Plate Lunges
12 Push-Ups
8 Kipping Toes to Bars

Notes
T2B: 8 full ROM kipping / 8 partial ROM kipping / 4-6 strict / 12 Sit-Ups

CrossFit Group Class Programming Template (WK4/8)

Kevin and Pierre during the 2022 CrossFit Open

Our 3rd Annual Strong Sets Comedy Show!!

Join us at our third annual comedy show on Friday, April 21st! We’ve got a great line up and are so excited to share this awesome event with our community!!! Bring a friend!!!

“Strong Sets” features some of the best stand ups in NYC performing, you guessed it, stand up comedy. We are the only comedy show in the world that is performed at a gym. And, therefore, we are the strongest comedy show in the world. Full stop.

Cohosted by: Courtney Fearrington (Sirius XM) and Maria Heinegg (Bravo)

Pull up for great jokes from:
–Rufat Agayev
–Gracie Canaan
–Sam Morrison
–James Hamilton
–Courtney Maginnis
–Donnie Sengstack

Show:
Doors 7:30pm/ Show: 8pm

***It’s BYOB so bring your favorite bevies.***

BUY TICKETS HERE

Workout of the Day

METCON

“Helen”

3 Rounds for time of:
Run 400m
21 Kettlebell Swings
12 Kipping Pull-Ups*

*If you came yesterday, consider performing 12 Burpees instead of kipping pull-ups.

Notes
Benchmark day! This classic CrossFit workout is a triplet that combines 3 monostructual (running), weight lifting (Kettlebell) and gymnastic (pull-ups) exercises for a potent dose of fitness and fun.
KPU: 12 reps / 6-8 reps / 6-8 Banded or strict / 12 Jumping

STRENGTH

Pause Bench Press
Heavy 10-12

Notes
In no more than 5 total sets work up to a heavy set of 10-12 reps leaving 1-2 reps in reserve. Pause at the chest for a 2 count every rep.

CrossFit Group Class Programming Template (WK4/8)

The ladies of D&D during the active rest of a partner workout yesterday. 

Recording from yesterday’s Nutrition Session with Laura Geraty

Workout of the Day

GYMNASTICS

3 Rounds / 15:00 for Quality:
A1: Kipping pull-up 
A2: 3-5 each way Log Roll + 2 Tuck-Ups
A3: 15 ATG PVC Sotts Presses

Version 1 (Novice)
(2x) Jumping Chin-Up + 1 sec lock-off

Version 2 (intermediate)
(2x) 2 Kip swings + pause kipping Pull-Up

Version 3 (advanced)
3 cycled Kipping Pull-Ups with 1 sec pause at top

Video example of 2 reps of each version.

PARTNER METCON

20 Rounds for time of:
3 Strict Pull-Ups (or Chin-Ups)
6 Hang Power Snatches
9 Calorie Row

Notes
Partners alternate full rounds until 20 total rounds have been completed or the time cap is hit.
Pull-Ups or Chin-ups can be 1-2 sets or use bands. Add weight with a DB if desired.
Snatches should be unbroken and snappy +/95/75/65/45

CrossFit Group Class Programming Template (WK4/8)

CrossFit is a place for families! Monday’s noon class had Lizzie and Neil (Siblings), Neil and Fransje (son and mother) as well as George and Tom (siblings). Too cute!

Free Nutrition Seminar Today at noon!

We’ve got around 25+ people signed up for the seminar today! Check out the details below.

Join CFSBKer and Registered Dietitian Laura Geraty as she presents a free nutrition seminar for the CFSBK community! This seminar will be between 45-60 minutes long (depending on how many questions at the end).

Why Diets Don’t Work (and, okay, so then what?)
Diets today come in many forms from the obvious to the covert, from WW to Intermittent Fasting. And while they all promise a laundry list of benefits, typically they are really about restriction for weight loss. Do any of them actually work? We’ll get into the research about why somewhere between 80-98% of dieters regain lost weight within 5 years, with about two-thirds of dieters gaining more than they lost. (Spoiler: It is not you, it’s the diet…in any form.) Topics include the myth of willpower (“if we just ate less and moved more…”), metabolic adaptation, set point theory and how to start thinking about health and nutrition without restriction.

When: Wednesday, Mar 29 at 12:00 PM

Register in advance for this meeting

After registering, you will receive a confirmation email containing information about joining the meeting.

I will send out a recording to all who registered shortly after the seminar is over. That way no one misses out if they are truly interested.

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

SKILL: Sandbag Clean + Lunge

STRENGTH A

20:00 for Quality & Load
8-12 Bent Knee Ring Rows
1 Sandbag Clean + 6 Sandbag Lunges + Carry or hold for :30
1:00e Side Plank (elbow)

STRENGTH B

3 Rounds for Load and Reps of:
A1: 5 second pause Pause Back Squats x3
A2: 100 Double Unders in as few sets as possible.

Notes
Work up on the back squat to something challenging but perfect. You’ll have time to warm-up before your three work sets.
For the Double Unders, it should take you 3 minutes or less to complete your 100. Cap your effort/practice at 3:00.

CrossFit Group Class Programming Template (WK4/8)

Post workout shoulder stretch or the beginnings of us really leaning into this fitness cult thing?

Check out Maria’s Podcast “Hot Dads”