Workout of the Day

Every 5:00 x 5 rounds:
1:00 Bike, calories
12 hang power cleans (135/95/75/45)
12 Burpees to target
12 alternating DB lunges (50s/35s/20s)

Notes
Aim to finish each round in 3:30 or less. Rest with any remaining time within the 5:00 interval.
Aim to get 15-12 cals on the bike each round. Put in a good effort but do not sprint!!
Power cleans should be done in 2 sets or less.
Lunges should be unbroken.

Aim to finish each round in 3:30 or less. Rest with any remaining time within the 5:00 interval.
Aim to get 15-12 cals on the bike each round. Put in a good effort but do not sprint!!
Power cleans should be done in 2 sets or less.
Lunges should be unbroken.

---

CrossFit Group Class Programming Template (WK3/6)

Sign up for a workout time here!

Workout of the Day

STRENGTH

Bench Press
3-3-3

Notes
Perform 4 progressive warm-up sets then the 3×3 work sets. These can build up in weight through the three sets or stay at the same weight as long as they remain challenging. Aim for 80%+ on your work sets if you have a 1RM or just try to leave 1 rep in reserve on your last set.

METCON

EMOM 12:00
A: 1:00 AMRAP Double Unders
B: 1:00 Tucked L Hang
C: 1:00 Dips

Notes
Rotate through each exercise performing as much quality work as you can between stations.
For the Jump rope station, either perform max double unders OR practice/attempt double unders for the minute. No single unders or alternating 2 steps today!

---

CrossFit Group Class Programming Template (WK3/6)

Renaldo and Suzie hit the bike trail in style! 

 RAD at CFSBK Next Week!

Hey ya’ll so the RAD shoe event on 10/8 is in zen planner as an “event”. You’ll need to use this link to register yourself for the class time you want to participate in. We’ll run a special workout and have some fun stuff going on with the RAD crew, a taco truck and a special guest! Short Circuit folks are encouraged to sign up too, the workout will be accessible to you as well.

Workout of the Day

5 Intervals, each for rounds of:

AMRAP 3:00
3 Bar Muscle-Ups or Kipping Pull-Ups
5 DB Deadlifts
7 Box Jump Overs

3:00 Bike @ recovery pace

Notes
Today’s workout is a 30 minute interval alternating between a higher intensity effort on the triplet followed by a low intensity interval on the bike.

The BMU/Pull-up portion should be something that you could walk over to the bar, bang out the reps unbroken or as a couple quick singles and then move on. 3:00 isn’t long enough to do a version that will force you to stare at the bar.
BMU: 3 BMU / 1 BMU / 3 CTB or kipping / 3 banded, strict or self assisted
DB DL: 50s/35s/20s Only go as low as you can maintain a neutral back with.

---

CrossFit Group Class Programming Template (WK2/6)

Recently a group of 6 New York Army National Guard Officer Candidates came to CFSBK in order to learn rope climbing technique. The group is getting ready for an upcoming trip to Candidate School at Fort Benning, GA where one of the tests they’ll go through will include rope climbs. It’s not easy to find facilities in NYC that have ropes and high enough ceilings to practice on. CFSBK is happy to donate our space for these National Guard candidates!

Workout of the Day

METCON

3 rounds for time:
24 Back Squats
18 Push Presses

Notes
With one barbell coming off the floor, perform the following couplet. The goal of this workout would be to finish in the 10-15:00 range. The weight you choose should feel medium for the Squats and heavier for the Push Presses. Some loading options would be: 135/115/95/75/55..

ASSISTANCE

3 Sets for quality and load:
A1) 100’e SA OH Carry
A2) Floater Exercise
A3) 8 Pause Goblet Squats

Floater options
10-15 Push-Ups
5-10 Chin-Ups
15 Supine Leg Raises

Notes
Work through the assistance work at a comfortable pace building in load as you move through the three rounds.

---

CrossFit Group Class Programming Template (WK2/6)

Gilles and Derrick completely in sync on a Friday

Register for FIGHT GONE BAD 2022!

Save the date and sign up! This year’s Fight Gone Bad event is scheduled for Saturday 10/29 and you have until 10/2 to sign up! To register, just go to 10/29 on your Zen Planner membership app and register for FGB. We’ll follow up with teams and more information afterwards. You can also click here!

What is FGB?
Fight Gone Bad is our annual community fundraising event where we put teams of 5 CFSBKers together to perform the “Fight Gone Bad” workout. Each year we raise funds for a great cause leading up to the event. Teams come up with a name and perform the workout together (in costume!) on the 29th. It’s a blast!

THIS YEAR’S BENEFACTOR: BCHS

This year’s benefactor will be Brooklyn Community Housing & Services. BCHS is committed to ending homelessness in Brooklyn. They provide housing and services for more than 1,000 formerly homeless and at-risk children, women and men each year. They help them learn how to live productively and independently, with dignity, and with hope. Below is a great video showing the impact on 3 people who used their services and housing to get back on their feet.

Longtime CFSBKer Richard Greenspan is a board member of BCHS and we’re excited to collaborate on this year’s benefactor with him.

Workout of the Day

ASSISTANCE

20:00 for Quality of:
1:00 Handstand Hold
:30 chin-over-bar hold
:30 Bar Hang
1:00 Plank hold
1:00 Matador Tuck Hold

Notes
Move through each segment with good body control and tension.

STRENGTH

A1: Ring Row or Body Row
10-10-AMRAP

A2: Push-Ups or Deficit Push-Ups
15-15-AMRAP

A3: Weighted Sit-Ups
15-15-15

Notes
Work up through three progressively challenging sets of each exercise. For the AMRAPs, terminate your set with 0-1 reps in reserve or if your technique begins break down.

---

CrossFit Group Class Programming Template (WK2/6)

Today is calisthenics day and Ben and Caleb are up in arms about it!

RAD RSVP Clarification

Hey ya’ll so the RAD shoe event on 10/8 is in zen planner as an “event” not a “class” which is why you were not able to find it on your zen planner membership app. (whoops!) Instead, use this link to register yourself for the class time you want to participate in. We’ll run a special workout and have some fun stuff going on with the RAD crew, a taco truck and a special guest! Short Circuit folks are encouraged to sign up too, the workout will be accessible to you as well.

Workout of the Day

SKILL: Rowing

PARTNER METCON

3 rounds for time:
1000/800m Row

After each round perform 2 double-unders for each stroke taken.

Notes
Partner A starts the Row while partner B waits. Once Partner A has finished their row they can move onto their double unders while partner B starts rowing. In this workout two partners can be working at the same time, however only on different exercises. The workout is complete when partner B completes their third set of double unders.
JR: 2x DUs per stroke / 1x Double Unders per stroke / 3x Single Unders per stroke

---

CrossFit Group Class Programming Template (WK2/6)

Chewy is watching you. He sees it every time you short a rep. Silently judging you.

R.A.D. COMING TO CFSBK ON 10/8

Save the date, our shoe collaboration with R.A.D. is releasing soon and we’re going to have a special event to celebrate. On the Saturday of the 8th there will be a special group class workout and an additional floater workout in 608.

YOU CAN REGISTER FOR IT RIGHT NOW ON ZP.
Just go to 10/8 on the calendar and choose your class time!

The RAD team will be here with shoes, a taco truck, the gym decked out and a special guest!

Workout of the Day

STRENGTH

Clean and Push Jerk
3-3-3

Notes
Work up to a heavy triple on the clean and jerk. The cleans can be power or squat. Keep to a push jerk or push press today. These are not touch and go reps today, reset at the bottom of each rep.

ASSISTANCE

A1: Seated DB Press
10-10-AMRAP

A2: RFE Split Squat
10e-10e-10e

Notes
Work up through three progressively challenging sets of each exercise. For the AMRAPs, terminate your set with 0-1 reps in reserve or if your technique begins break down.

---

CrossFit Group Class Programming Template (WK2/6)

Fight Gone Bad 2022

Save the date and sign up! This year’s Fight Gone Bad event is scheduled for Saturday 10/29 and you have until 10/2 to sign up! To register, just go to 10/29 on your Zen Planner membership app and register for FGB. We’ll follow up with teams and more information afterwards. You can also click here!

What is FGB?
Fight Gone Bad is our annual community fundraising event where we put teams of 5 CFSBKers together to perform the “Fight Gone Bad” workout. Each year we raise funds for a great cause leading up to the event. Teams come up with a name and perform the workout together (in costume!) on the 29th. It’s a blast!

This Year’s Benefactor: BCHS

This year’s benefactor will be Brooklyn Community Housing & Services. BCHS is committed to ending homelessness in Brooklyn. They provide housing and services for more than 1,000 formerly homeless and at-risk children, women and men each year. They help them learn how to live productively and independently, with dignity, and with hope. Below is a great video showing the impact on 3 people who used their services and housing to get back on their feet.

Longtime CFSBKer Richard Greenspan is a board member of BCHS and we’re excited to collaborate on this year’s benefactor with him.

Workout of the Day

STRENGTH

Every 2:00 for 8 sets:
3 Pause Back Squats

Notes
Keep the weight medium light on these and focus on positions and depth. If you have a 1RM you might be somewhere around 60% today.

METCON

7 rounds for time:
10 burpees-to-target
20 sit-ups

Notes
There is a 14 minute cap on this workout. Push hard on the burpees and try to keep moving on the sit-ups.

---

CrossFit Group Class Programming Template (WK2/6)

Welcome recent Foundations grads Yana, Jacqueline, and Liz!

Stellas Custom CFSBK Crossword Puzzle

In honor or the gym’s anniversary Stella made a crossword puzzle with several CFSBK related clues. You can grab a paper copy near the front desk or use the PFD linked below. Good luck and thanks to Stella for this!

See the PDF version here

Workout of the Day

SKILL: Kettlebell Swings

METCON

“HELEN”

3 rounds for time:
400m run
21 Kettlebell swings
12 Kipping pull-ups

Notes
Kicking off the week with a classic CrossFit benchmark. This triplet is distinctively CrossFit combining running, weight lifting and calisthenics. Aim for a sub 15:00 Helen however elite times can be in the 7s. The KB swings should be unbroken every round with little to no rest after the run. This means athletes should scale the load to be able to complete their sub-2:00 run and immediately pick up the KB and swing it unbroken without walking through the gym or taking a break first. The pull-ups should be fast. Athletes can break them up as desired, but shouldn’t exceed :45. Reduce to 9 reps or scale to jumping pull-ups or ring rows if needed

ASSISTANCE

A1: DB Curls
10-10-AMRAP

A2: Lateral Raises
10-10-AMRAP

A3: Lateral Plank
1:00e x3

Notes
Work up through three progressively challenging sets of each exercise. For the AMRAPs, terminate your set with 0-1 reps in reserve or if your technique begins break down.

---

CrossFit Group Class Programming Template (WK2/6)

Today is our actual 15th anniversary! That’s 5,478 days of CFSBK… also 5,478 blog posts FTW!

 

Workout of the Day

Alternating Rep Rounds for time of:

63-45-27:
Double Unders
21-15-9:
Front squats

Notes
The front squats should be on the heavier end but such that you can perform the 21 round in 2-3 sets. It should be too heavy to perform unbroken.

ASSISTANCE

A1: Bench Supported SA DB Row
10-10-AMRAP

A2: Calf Raises
10-10-20

Notes
Work up through three progressively challenging sets of each exercise. For the AMRAPs, terminate your set with 0-1 reps in reserve or if your technique begins break down.

---

CrossFit Group Class Programming Template (WK1/6)

CFSBK staffers past and present from Friday’s party! Some of the best folks on earth!

Pics from the party?

Do you have good pics or videos from our anniversary party? If so please email them to crossfitsbk @ gmail.com and we’ll include them on the flickr album!