Workout of the Day

SKILL: Pistols

METCON

24:00 EMOM
A: :40 Pistols
B: 130m Run
C: :40 Burpees to Target
D: :40 Air Bike

Notes
Move at a steady aerobic pace for 24 minutes. Find a pace that keeps your heart rate up but allows you to work at a steady pace for the whole EMOM.

---

CrossFit Group Class Programming Template (WK6/8)

Two weeks ago we programmed Pistols into the Thursday workout and guess what… they’re back! If you made it on that day see if you can progress from where you left off. If you’re new to the movement the coaches will give you plenty of options to work on and if you’re not coming to the gym today but reading this you can bask in the greatness of Jonny’s Pistol instead.  

Workout of the Day

STRENGTH

Wide Grip Bench Press
5-5-5-5-5

Notes
Place your hands about 1-1.5x hand width wider than you typically hold the bar and work up to a heavy but submaximal five. Compare to week 3’s numbers.

METCON

Every 5:00 x 3 Rounds
15 Kipping Pull-Ups
15 DB Push Presses
Run 400m

Notes
Try to hit the intervals at a hard clip aiming for fast runs and unbroken sets where possible.
The run should take you around 2:00 +/- :20 or so. Reduce volume to a 270m run if needed.
DB Push Press should be performed unbroken each round so choose a weight that will challenge that rep range but allow you to hit 15 3x.
Kipping Pull-Ups: (+) Chest 2 Bar / 15 kipping / 10 kipping / 7-10 strict / 15 Ring Rows

---

CrossFit Group Class Programming Template (WK6/8)

Sofia absolutely FLEXING on all ya’ll with her blue plate walking lunges

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 sliding scale scholarship will be provided for an individual in need.

Applicants can fill out the form linked below 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, Armed Services and Essential Workers.

Apply Here!

Workout of the Day

SKILL: The Deadlift

METCON

6 Intervals of:
in 1:00
1 Deadlift
AMRAP Double Unders

Rest 2:00

Notes
Use a challenging but submax deadlift for the singles. This weight can stay static or build up through the intervals. The goal is not to attempt a new max or push the top end limit of the lift, rather focus on pulling a heavy weight well multiple times.
Score is Deadlift weight and TOTAL number of Double Unders completed.

CASHOUT

1x Through
2:00e Couch Stretch
2:00e Straddle Pancake Stretch
1:30 Wall Squat Stretch

Notes
Focus on steady deep breathing and gradually relaxing into each stretch.

---

CrossFit Group Class Programming Template (WK6/8)

Anthony setting up for his final lift at the WHATD Clean and Jerk Ladder

The Deadlift

An old school clip from Glassman talking about the Deadlift overlayed with some updated content. You might recognize the pair at the top of this video! Regardless, the deadlift is elemental to human movement and independent living.

Workout of the Day

STRENGTH

A1) Weighted, BW or Assisted Chin-Up
5 Sets of 3

A2) Bottoms Up Kettlebell Press
5 Sets of 6-10e

Notes
Alternate between exercises for 5 total sets.
Chins: Add, maintain or reduce the loading such that 3 reps is challenging but perfect. Leaving about 1 Rep in reserve on your heaviest sets. Focus on a mature bottom and top position.
BUKBP: This exercise will challenge your shoulder stability, grip strength and coordination. If the 8kg Kettlebell is too heavy perform a DB one arm press.

ASSISTANCE

18:00 for Quality
:30e Bottom of Lunch Hold
1:00 Handstand Hold
1:00 Tuck-Ups
1:00 Ring or Matador Support Hold

Notes
Over the course of 18′ accumulate the listed times next to each exercise. The handstand hold and support holds may take 1-3 sets to complete the full minute. Focus on rigid body positions and as much control as possible.

---

CrossFit Group Class Programming Template (WK6/8)

Welcome new Foundations Grads Natalie, Evari and Emily!

Gymnastics on the menu today!

Outside of the Kettlebell Press, today is all about body control. When training static positions as seen in much of the assistance work, your focus should be on maintaining total body tension and creating the best body lines possible. It can be helpful to mentally “scan” your body from the feet up and see if you can create more tension and connection as you go up. For example in the handstand hold are your toes pointed with the feet squeezed together? Are your inner thighs and quads engaged? Whats your lower back and pelvis doing? The stiffer you make yourself the stronger you will be in that position. Below is a short video just about the Ring Support. Get after it today!

Workout of the Day

STRENGTH

Bench Press
10-10-10

Notes
Work up to a heavy unbroken set of 10 reps. If you have a 1RM this heavy 10 will be somewhere between 65-75%

METCON

4 Intervals of:
270m Run
130m Sandbag Carry

Notes
Score is time and sandbag weight. Try to challenge yourself on the sandbag but each trip should be unbroken and carried in front.
Rest as needed between rounds.

---

CrossFit Group Class Programming Template (WK5/8)

Carlos crushing through the Devils Press / Shuttle Run event at Friday’s Wet Hot American Throwdown. See more pictures from the event at our Flickr. And even more (better) shots from Thomas Hinton coming up soon!

---

Interview With Don Faul, CrossFit CEO

Workout of the Day

SKILL REVIEW: Wall Ball

3 PERSON RELAY METCON

90-75-60-45-30 reps for time of:
Calorie Row
Wall Ball

Notes
In teams of 3, perform all the work listed above divided evenly between partners. This workouts out to 100 wall ball shots and 100 calories per person. Teams may partition the work however they see fit.

---

CrossFit Group Class Programming Template (WK5/8)

Coach Brett rocking the custom CFSBK TYR tank top. Check out all the styles via the online store!

Wet Hot Thank You!

Thanks to everyone who came out to the Wet Hot American Throwdown yesterday!! Technically as we’re writing this to post on Friday night it hasn’t happened yet so we can only assume it was a smashing success. We’ll have pics up tomorrow!

Workout of the Day

METCON

Every 3:00 for 5 Rounds
12 Kipping Pull-Ups
12 Box Jump Overs

Notes
Focus on your Pull-Up efficiency on today’s workout and choose a rep range that will take you no more than 1-2 sets to complete each round. If you’re a pull-up ninja try to go unbroken each round but DONT TEAR YOUR HANDS!!
KPU: 6-8 Kipping / 4-8 Strict or Banded / 12 Self Assisted

ASSISTANCE

Perform 3 Progressive Rounds for quality and load:

A1) Dumbbell Curls x8-12

A2) FLOATER MOVEMENT
– 10 Heavy DB Thrusters
– 10 Double KB Deadlifts
– 10+ Normal or Ring Push-Ups

Notes
For the floater, choose a movement that you havent hit this week as much or want additional work on. Tomorrow we have wall ball and C2 Rowing. Sunday we have bench press.

---

CrossFit Group Class Programming Template (WK5/8)

Soren doing a little grunt work on the sled earlier this week

WET HOT AMERICAN THROWDOWN TONIGHT

Yesterday’s post had the full details and event descriptions for the WHATD. All are welcome to attend! The first heat will kick off at 4:30pm and we’ll go until about 7:30pm or so. As a reminder, there are no normal CrossFit Group Classes this evening. Just the WHATD and Open Gym.

Athletes: 

• Warm up will be DIY!
• Be sure to arrive 15 min SHARP before your heat READY TO LIFT! We will be briefing the workout and answering questions prior to start of your heat time. We plan to start ON TIME.
• As soon as you are eliminated from the EMOM or finish the EMOM, head across the street to complete your floater WOD! If there is a traffic jam, head back across to cheer on your peers and check on the line in a moment! No stress, you will have approximately 45 minutes after you lift to get this done!
• All briefs to follow will be approximately 15 min before the start of every HEAT 1

Spectators:

• BYOBIG ENERGY and beverages
• Dress to impress. Duh.
• If you’d like to lend a hand with setup/breakdown of equipment in between events, we’d love that!

Heat Assignments!!! 

Workout of the Day

STRENGTH

Power Clean + Split Jerk
1-1-1-1-1

Notes
Work up to a heavy but technically sound single on the Power Clean and Split Jerk.

ASSISTANCE

4 Sets of:
A1) 8-10 Pendlay Rows
A2) 8-10 Barbell Roll Outs

Notes
Work up through 4 challenging sets of the Rows and roll outs. For the roll outs maintain a hollow body position and focus on control through your available ROM.

---

CrossFit Group Class Programming Template (WK5/8)

Wet Hot American Throwdown Tomorrow!

Buckle your seatbelts because the 2nd annual WHATD is tomorrow! As of this posting we have 19 CFSBKers registered to throwdown this evening in 4 total events. The first heat starts at 4:30pm and the event will run until roughly 7:30pm. Spectators are welcome and if you want to lend a hand with moving some equipment that would be awesome too! All competitors and spectators are encouraged to dress to impress!

Athletes: 

• Warm up will be DIY!
• Be sure to arrive 15 min SHARP before your heat READY TO LIFT! We will be briefing the workout and answering questions prior to start of your heat time. We plan to start ON TIME.
• As soon as you are eliminated from the EMOM or finish the EMOM, head across the street to complete your floater WOD! If there is a traffic jam, head back across to cheer on your peers and check on the line in a moment! No stress, you will have approximately 45 minutes after you lift to get this done!
• All briefs to follow will be approximately 15 min before the start of every HEAT 1

Spectators:

• BYOBIG ENERGY and beverages
• Dress to impress. Duh.
• If you’d like to lend a hand with setup/breakdown of equipment in between events, we’d love that!

Event 1: 7 min Clean & Jerk EMOM

Male RX: 225/210/195/180/165/150/135
Scaled: 195/180/165/150/135/120/105

Female RX: 155/145/135/125/115/105/95
Scaled: 125/115/105/95/85/75/65

Event B: Devil’s Press and Shuttle Runs

6-5-4-3-2-1 Reps for time of:
Devils press (50/35- 35/20)
Shuttle runs

Event C: Gymnastics and DB Triple Threat

For time (15 min time cap)

3 Rounds of:
12 T2B/Hanging leg raises/hanging knee raises
16 DB Deadlifts (50/35#) (35#/20#)

**rest 1:00**

3 Rounds of
8 Chest to bar/ Kipping Pull-Ups/banded pull-ups
12 DB Squats

**rest 1:00**

3 rounds of:
4 BMU/chest to bar/unassisted pull-ups
8 DB hang Squat Cleans

Floater Event: The Sandbag Minute

sandbag carry for max distance in 1:00 @ 608 w/ dots (100/80/60)
100 = 3x points , 25ft= 1 rep
80= 2x points
60 = 1x points

Workout of the Day

STRENGTH

Wide Grip Bench Press
E3MOM x15:00
3 Reps

Notes
Place your hands about 1-1.5x hand width wider than you typically hold the bar and work up to a heavy but submaximal triple. Compare to week 2’s numbers.

METCON

EMOM 10:00
A: 130m Run
B: :30 AMRAP Burpees to Target

Notes
This is a Foundations metcon throwback! The run should take you between :25-:40 seconds. For the target, use either a low or high pull-up bar for your top end range.

ASSISTANCE

A1) Banded Triceps Extensions
3×15-25 reps

A2) Band Pull Aparts
3×15-25 reps

---

CrossFit Group Class Programming Template (WK5/8)

Final Event for Wet Hot American Throwdown Announced!

The final workout for the WHATD is announced!! Check out the details above for the full explanation. We currently have 19 people registered for the WHATD happening THIS FRIDAY starting at 4:30pm. Later today we’ll reach out to registered competitors to get some specifics on which workout version they plan on performing so we can organize heats. By Thursday evening we’ll send out heat assignments for everyone registered. If you’re interested in signing up, go onto zen planner ASAP and check yourself into the event on Friday night!

Workout of the Day

STRENGTH

Back Squat
5-5-5

Notes
Work up to a heavy but sub-maximal 5 rep set today. Leave 1-2 reps in reserve. FYI on week 1 we did a heavy single and week 3 had a heavy triple. Reference those numbers for what you might aim for today.

METCON

21-15-9 reps for time of:
Row, Calories
Kipping Pull-Ups

Notes
(+) 9-6-3 Bar Muscle-Ups or 21-15-9 CTB
21-15-9 KPU
15-9-6 Kipping, strict or banded

---

CrossFit Group Class Programming Template (WK5/8)

Welcome new Foundations grads Cesar and Alvaro, long time friends from Spain. 

David’s Role at CrossFit HQ

Hey ya’ll. A few people have asked what I (coach David) do for CrossFit HQ and what my role at the recent CrossFit Games was. In general, I work with the Gyms team vertical helping other affiliates with direct support and insight. For example, just this Saturday an affiliate owner came from Ithaca came to take and observe classes this weekend before meeting me to talk shop. I help answer questions, provide feedback and direct people towards additional resources. I’m also involved in the development and training of moderators for the CrossFit Affiliate Roundatables program which you can learn a little about here. This was my primary focus at the Games, running live roundtables with affiliates, educating people about the program and training the country managers in how to facilitate them in different languages.