Workout of the Day

STRENGTH

Back Squat
E3MOM x18:00
1 Rep

Notes
Work up to a heavy but submaximal single through the 6 sets. Ideally you work up to about 90-95%+ of a recent 1RM. Compare to week 1 of the cycle if you were here!

ASSISTANCE

3 Progressive Sets for quality and load of:
A1. 10 Push Presses
A2. 20 (Total) Back Rack Reverse Lunges

Notes
These movements should be performed as a superset with enough rest before going again. The Push Press and Lunge weight doesnt necessarily have to be the same each set but could be.

Ex:
10 PP @ 75lbs
20 LGS @ 75lbs

10PP @85lbs
20 LGS @95lbs

10PP @95lbs
20 LGS @105lbs

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CrossFit Group Class Programming Template (WK8/8)

CFSBK fan favorite Shawn C recetly graced evening OG with her presence. 

CFSBK 15 Year Retrospective

Homegrown Coaches

Did you know most of our coaches were once members? Currently on staff, Jeremy, Whitney, Brett, Katie, Erick and Lynsey all started out as group class members. This holds true for most of our former coaches as well. Over the years many people have expressed interest in coaching at CFSBK and when the circumstances and fit were right, we brought them on full time. Pictured above is Coach Whitney when she worked as a manager at lululemon. The local store contacted David about trying CrossFit and he was strangely more than happy to provide free private classes for the group. After the program ended, Whitney kept coming to group classes regularly and after expressing interest in coaching she transitioned careers. The photo above was in 2010 not too long after moving into 597.

Workout of the Day

For Time:

Row 2000m (total)
While partner holds a handstand or plank

10 Total alternating rounds of:
8 Ring Rows or 4 strict Pull-Ups
10 Box Jumps
12 Kettlebell Swings

Row 2000m (total)
While partner holds a handstand or plank

Notes
This will take some partner labor to get through. Keep a steady pace and have fun!

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CrossFit Group Class Programming Template (WK8/8)

Jessica is a new transfer to the gym, her and her partner John just moved here from Chicago. Welcome!

LABOR DAY SCHEDULE

Hey all, we’ll be running an abbreviated schedule this Monday for the holiday.

597
8am CrossFit
9am Short Circuit
10am CrossFit
11am CrossFit
12pm CrossFit

608
Open Gym
8-1pm

All other classes are cancelled.

Workout of the Day

STRENGTH

Bench Press

10 Reps @ 40%
8 Reps @ 50%
6 Reps @ 60%
AMRAP @ 70%

Notes
Rest around 2:00 between each set and go for it on the final set. If you don’t have a 1RM use this calculator to estimate a 1RM based on any recent numbers you do have. Otherwise work up to a weight you think you could do about 10+ reps with on the final set and see what you can get!

ASSISTANCE

10 DB LTEs
10 DB LTEs
AMRAP LTEs

METCON

Tabata Burpees

Notes
:20 on / :10 off of Burpees for 8 Rounds

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CrossFit Group Class Programming Template (WK7/8)

Philip with a great front rack receiving position during Thursday’s cleans.

Labor Day Schedule

Hey all, we’ll be running an abbreviated schedule this Monday for the holiday.

597
8am CrossFit
9am Short Circuit
10am CrossFit
11am CrossFit
12pm CrossFit

608
Open Gym
8-1pm

All other classes are cancelled.

Workout of the Day

5 Rounds for time of:
35 Air Squats
400m Run
15 Kipping Pull-Ups / 8 strict pull-ups

Notes
Aim for virtuosity on your air squats. While a simple movement on paper, make sure to hit depth, keep your posture and make the first rep look exactly like the 175th. Also don’t rip your hands on the kipping pull-ups. Accomplish this by grabbing the bar correctly and taking breaks as needed. We also offer WODnDONE hand wraps at the front desk.

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CrossFit Group Class Programming Template (WK7/8)

Allison with a great looking Split Jerk from Thursdays class

CFSBK 15 Year Retrospective

This picture was taken in December of 2009 when we were still operating out of the Brooklyn Lyceum. This is about a month before we moved into 597 and was our coaching staff at the time. (left to right: Jeremy, Laurel, Shane, David, Chris, Margie & Nick) All but Margie and Jeremy (who eventually married) have since left Brooklyn but were an integral part of our evolution.

Come celebrate CFSBK’s 15th Birthday on 9/16 at Littlefield NYC on Sackett Street. Event is from 8pm-2am!

Workout of the Day

ASSISTANCE

3 Rounds for Quality:
1:00 Handstand Hold
:30e Single Arm Static Farmer’s Carry hold
1:30 AMRAP Single Unders

METCON

EMOM 24:00
A: :45 Weighted Box Step-Ups
B: :45 Plank
C: :45 Floater Exercise
D: :45 Air Bike

Floater options:
A: 4-8 Strict Pull-Ups
B: 15 DB Push Press
C: Burpees

Notes
Move at an aerobic pace through these exercises. Choose a floater exercise that compliments what you have or have not done this week. Tomorrow we have kipping pull-ups, Sunday we Bench Press.

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CrossFit Group Class Programming Template (WK7/8)

Inside the Affiliate: Compensating Staff

Coach David and Nicole Christensen from CrossFit Roots have a series promoted by CrossFit in which they discuss matters relevant to affiliate owners. This is our second episode in this new series. Sharing it with our community as well!

Workout of the Day

Skill: Clean & Jerk

Today we’ll deep dive into the mechanics and phases of the clean and jerk. The first pull which takes the bar from the floor to the power position, the second pull which maximally accelerates the bar through full extension and the third pull where in you pull yourself under the bar. We’ll also spend time dissecting the split jerk.

STRENGTH

Clean & Jerk
1-1-1-1-1

Notes
Work up towards a heavy but technically sound single on the Clean and Jerk. Taster’s choice whether you’d prefer to power clean or squat clean.

CASHOUT

1 Warm-Up set then one set to failure of:
AMRAP Lateral Raises
AMRAP Bent Over Reverse Flys
AMRAP Strict Hanging Leg Raises

Notes
Use one submaximal warm-up set on each exercise to prime the muscles then perform one set to or very near to failure without compromising proper technique or using momentum. The AMRAP sets should really suck.

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CrossFit Group Class Programming Template (WK7/8)

Lamar with some DB Front Squats. The Dumbbell is one of the best training tools we use. They requires more stability and help develop muscle balance between arms. 

15 Years of CFSBK Retrospective

In this series leading up to our 15 year anniversary party on 9/16 we’ll throwback to some photos from the archives and give you some history lessons!

2011, Albany NY. CFSBK Coach Laurel M competing at the first ever North East Regional. As you can see, in their infancy regionals were held in a parking lot and more of a community picnic and throw down than the professional events we have in stadiums all over the world today. At this point, sleds were a rare sight in competitive CrossFit and this prowler push really threw people for a loop with many of the competitors never having touched one before the event. This was also before Reebok, Nike, No Bull, RAD and a variety of other companies started making CrossFit apparel, so we all mostly wore INOV8 trail running shoes and normal sneakers.

Workout of the Day

STRENGTH

Pause Bench Press
5-5-3-3-1-1

Notes
Work up through two sets of heavy 5s, 3s and 1s on the pause bench press. Try to not miss any reps today and keep the weight moving up each set. The pause will slightly decrease the amount of weight you can lift relative to a touch and go rep. Maintain total body tension while paused on the chest and try to accelerate the bar off you when its time to press. Use a roughly 3-2-1-2 tempo.

METCON

For Time:
10 Push-Ups
15 Kettlebell Swings
20 Sit-Ups

15 Push-Ups
20 Kettlebell Swings
25 Sit-Ups

20 Push-Ups
25 Kettlebell Swings
30 Sit-Ups

15 Push-Ups
20 Kettlebell Swings
25 Sit-Ups

10 Push-Ups
15 Kettlebell Swings
20 Sit-Ups

Notes
Total volume: 70 Push-Ups / 95 Kettlebell Swings / 120 Sit-Ups
Use a light Kettlebell enough kettlebell for this workout that you can complete most if not all rounds unbroken. Sit-Ups may be anchored!
Push-Ups: Try to keep the overall push-up volume today. Modify the difficulty per rep by elevating your hands on a bar or use a band around the hip. You should be able to perform about 10-15 push-ups unbroken at whatever version you do. If you’re a Push-Up Ninja use two DB’s to perform deficit push-ups. Make sure your chest is actually touching the floor if you do this!

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CrossFit Group Class Programming Template (WK7/8)

Mark and Alistair plowing through the week

Charity Suggestions for Fight Gone Bad 2022?

Fight Gone Bad 2022 is planned for late October 29th. Over the years we’ve fundraised for a variety of great causes and are looking for who we should shine a spotlight on for 2022.

Do you have a charity you think is worthy of consideration?? Leave a note in the comments or shoot an email to crossfitsbk @ gmail.com with suggestions!

2008: $7,303 (Sportsgrants, defunct)
2009: $26,826 (Sportsgrants)
2010: $48,052 (Sportsgrants)
2011: $62,216 (Special Operations Warrior Foundation)
2012: $34,081 (Brooklyn Community Foundation)
2013: $40,926 (Brooklyn Community Foundation)
2014: $38,925 (Brooklyn Community Foundation)
2015: $26,949 (Brooklyn Community Foundation)
2016: $24,077 (Brooklyn Community Foundation)
2017: $22,069  (Brooklyn Community Foundation)
2018: $17,797 (Brooklyn Community Foundation)
2019: $22,986 (Sunrise Movement)
2020: Cancelled due to Pandemic
2021: $19,383 (Hope for Haiti)

TOTAL RAISED: $391,590

Workout of the Day

STRENGTH

Box Squat
2-2-2-2-2

Notes
Control your descent and hold the bottom position for a two second count before accelerating up off the box. Prioritize positions and a controlled tempo over weight. Your box should be such that your hip crease is below parallel at the bottom.

METCON

AMRAP 12:00
12 Renegade Rows
24 Double Unders
12 Goblet Squats
24 Double Unders

Notes
Challenge yourself with loads on the renegade rows and the goblet squats such that they slow you down in order to perform correctly.
24 Double Unders / 12 Double Unders / 32 Single Unders

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CrossFit Group Class Programming Template (WK7/8)

Coach Whitney hitting the waves 

CFSBK’s 15th Anniversary Party on 9/16

On Friday, September 16th from 8pm-2am we will be celebrating 15 years of CFSBK! This event will take place over on Sackett Street at Littlefield. We’ll have more details to follow but wanted to get the word out there ASAP. Also- this party will be held at a bar so it will be 21+ only!

GET STOKED!!!

Workout of the Day

PARTNER METCON

6 Rounds for time of:
40 Calorie Row
30 Push Presses
20 Kipping Pull-Ups

Notes
Partners alternate full rounds until each person has completed 3 rounds.
Row should not take more than 4:30. If so scale back to 32 calories. Try to not over pace the row, hit it hard and achieve negative or consistent splits per round if possible
Push Press should be medium light and each round should be completed in 2-4 sets. (85/65/45)
KPU should take 1-4 sets. Scale volume to 15 or 10 reps if needed. Banded or strict should be reduced to 10 challenging reps.

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CrossFit Group Class Programming Template (WK7/8)

Caroline slingin those 35lbers during some Devil’s Presses

New Wet Hot American Throwdown Pics

Thomas Hinton uploaded some great new shots from the WHATD to our gym flickr! Check them out!

Workout of the Day

AMRAP 20:00
12 DB Bench Press
130m Farmer’s Carry
12 total Front Rack Walking Lunges

Notes
Today’s metcon should be a steady grind. Try to use the same Dumbbells for all three movements.

CASHOUT

1:00 Bench Shoulder Stretch
1:30e Couch Stretch on Bench
1:30e 90/90 Stretch

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CrossFit Group Class Programming Template (WK6/8)

OGs Chris and Sasha on a beautiful afternoon