Established 2007
5 Rounds, each for time of:
10 Reps Bench Press, @ BW
25/20 Cal Row
Notes
Perform 10 Reps on the bench press then move immediately to the Rower. Rest as needed between rounds.
For the Bench Press, you should be able to perform each round in 1-2 sets (max 3). It’s written as using your body weight for the bench press, but adjust accordingly. Go HAM on the row.
CrossFit Group Class Programming Template (WK3/8)
Coming soon…
Notes
We’ll review some progressions to get you upside down on the rings. Newer folks can use low rings with some assistance. More advanced folks can use the high rings and if they’re up for it try some Skin the Cats as well.
21-18-15-12-9 reps for time of:
Chest-to-bar pull-ups
Dumbbell thrusters
Notes
This workout should take somewhere between 10-15:00. For both movements, the 21 round should take you 2-3 sets.
Pull-Ups: CTB / Kipping / Strict or banded 15-12-9-6-3
DB: 50/35/20
CrossFit Group Class Programming Template (WK3/8)
David Grant and Brett chilling in the affiliate lounge at the CrossFit Games! Coach Patrick is also there on the floor judging the fittest on earth!
Thank you to everyone who came out to last night’s Strong Sets comedy show. We had a huge turn out and hope you enjoyed the comedians and had a great start to your weekend at your favorite gym/comedy club! Huge thanks to Maria and Courtney for putting this all together and hosting as well as Coach Katie for taking the lead on setting up the gym and making the event a reality!!!
A1: Bent Over Barbell Rows
3×8-12
A2: Seated Lateral Raises
3×8-12
A3: Floater Movement
option 1: DB Bench Press 3×8-12
option 2: Plate Pull Overs 3×8-12
option 3: FFE Reverse Lunges 3×16
Notes
For the floater, choose a movement that you have not done or will miss this week. Sunday we bench press, tomorrow we have thrusters.
AMRAP 12:00
6 Box Jumps
12 Kettlebell Swings
Notes
With your partner, alternate complete rounds until time expires. Kettlebell swings should be unbroken
CrossFit Group Class Programming Template (WK3/8)
This Sunday! Wim Hof Method at CFSBK. Click here for more info and use discount code “twenty” for 20% off!
“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:
-Asha Ward
-Alexis Guerreros
-Andre Thompson
-Lizzy Cassidy
-Sam Evans
Show: TONIGHT!
Doors 7:30pm/ Show: 8pm
***It’s BYOB so bring your favorite bevies.***
AMRAP 20:00
Run 400m
15 Power Snatches
15 Kipping Toes to Bar
Notes
Power Snatches – should be medium light and completed in 2-3 sets of touch and go reps per round. (95/75/65/45).
Toes-to-bars / 10 reps partial ROM / 15 Sit-Ups
CrossFit Group Class Programming Template (WK3/8)
Coach Katie getting in some DB Push Presses
Looking for something fun, cheap and local to do this weekend?! Come through the gym on Friday night when we’ll be hosting some of NYC’s best comics at our second annual Strong Sets comedy show! Its $15 and BYOB with doors at 7:30pm and the show starting at 8. All are welcome, gym members and not alike to this one of a kind event!
Bench Press
5-5-5-5-5
Notes
Work up to a heavy 5 on the Bench Press. Try to beat Last week’s numbers.
3 Rounds for Max Reps:
2:00 Row for Calories
2:00 Double Unders
2:00 Burpees
Notes
2:00 is a long time amigo. Keep your foot on the gas but don’t crash. Aim for consistency across all three rounds versus going out in a blaze of glory.
CrossFit Group Class Programming Template (WK3/8)
Welcome new transfer to CFSBK, Harry!
Front Desk staffer Aaron always puts his personal touch on the weekly Lost & Found upload and we’d like to take a minute here to appreciate some recent bangers. Thank you for your service Aaron. Also.. everybody take your shit home!!
Back Squat
E3MOM x 7 sets
3 Reps
Notes
Work up to a heavy but submaximal triple through the 7 sets. Leave 2 reps in reserve.
3 Rounds For Quality and Load:
10e Arm Kettlebell Gorilla Rows
16 total FFE Reverse Lunges
20 Hollow Rocks
Notes
Use a 2-4″ Elevation for your lunges and load with two Dumbbells held at the hang.
If you came yesterday and your abdominals are sore you can perform :30e lateral planks instead of the hollow rocks, you big baby.
CrossFit Group Class Programming Template (WK3/8)
The bleeding continues!! Yesterday was Connor’s last day at CFSBK before moving to Nashville. We’re bummed to lose another great member of our community but wish him the best of luck on his (we assume) future career at the top of the country music charts. The management has also instituted a new policy effective immediately where members have to ask for formal permission before moving.
The 2022 CrossFit Games start TOMORROW! Coaches David and Patrick will be be on site working the event in different capacities. David will be running several events for affiliate owners while Patrick will be on the competition floor judging the world’s fittest athletes. Be sure to check our Instagram and the blog for a behind the scenes look! Information on how to watch the events can be seen on the link below!
E2MOM x 8 sets
Clean and Jerk
Notes
Every two minutes for 8 total sets perform one clean and jerk. If you’re coming tomorrow, we recommend power cleans, if you’re not, we recommend squat cleans. Jerk variations will be reviewed, perform the one you’re most comfortable with. Start at a modest weight and build up through the EMOM.
EMOM x 4 sets
A: :30 Air Bike
B: 6-8 Strict Chin-Ups
C: 10 Barbell Roll Outs
Notes
Move at a steady pace through the assistance work. The bike should get your heart rate up but not crush you. Aim for about 85% relative intensity. If you can perform 6-8 strict Chin-ups unbroken consider adding some extra weight. Barbell Roll outs should be slow and controlled.
CrossFit Group Class Programming Template (WK3/8)
“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:
-Asha Ward
-Alexis Guerreros
-Andre Thompson
-Lizzy Cassidy
-Sam Evans
Show:
Friday, 8/5/22
Doors 7:30pm/ Show: 8pm
***It’s BYOB so bring your favorite bevies.***
4 Rounds for time:
15 Bench Presses @ 3/4 BW
50 Air Squats
Notes
Today’s Bench Press is prescribed relative to your bodyweight. Adjust as needed such that your first set should be completed in 1-2 sets, and each subsequent round should take you at least one more set to complete than the prior one.
3 Sets:
8-12e Bench Supported Single Arm DB/KB Row
20 WTD Calf Raises
CrossFit Group Class Programming Template (WK2/8)
Welcome new Foundations Grads Albrey, Rachel, Wendy and Joe!!!
Here’s a reminder on proper etiquette and protocol when performing hand offs and spotting on the bench press. This is exactly what we teach in all our Foundations classes and reinforce in group classes. If you’re a transfer, or just a little fuzzy on the details, this is a helpful reminder of how it all works. Whenever we bench press there are always active spotters, so know your role!
5 Rounds, each for time of:
12 Deadlifts
24 DB Push Press
36 Sit-Ups
48 Double Unders
Rest 3:00 between rounds
Notes
Total Workout volume:
Deadlifts: 60 reps
Push Press: 120 reps
Sit-Ups: 180 reps
Dubz: 240 Reps
Deadlifts should be unbroken in at least the first three rounds if not all of them. Go medium heavy (225/185/155/135/95)
Push Press should take you 2-3 sets. 40/30/20
Sit-Ups can be anchored
Double Unders should take you no more than about 1:00. Scale to 40, 30, 20 or 10 Double Unders. Or Perform 1:00 AMRAP Singles.
CrossFit Group Class Programming Template (WK2/8)
Yesterday we said goodbye to Ryan, today we’re saying goodbye to Evan, Rana and Augie 🙁 (stop leaving us, people!!) Rana and Evan have been constant smiling faces in our group classes the past few years and we will miss them dearly!!!
Heavy “Grace” (30 Clean and Jerks for time) at 225lbs in 4:06
3 Rounds for Quality and load:
10-15 Plate Pull-Overs
65m Single Arm Farmer’s Carry
Floater Exercise
Notes
For the floater exercise, choose a movement that corresponds to something you haven’t done or won’t do this week. The day listed next to each exercise notes that we have or will see a similar movement on that day.
Floater Options:
8-10 Strict Pull-Ups (Thursday)
10 DB Push Press (Saturday)
10 Cyclist Goblet Squats (Sunday)
10-20 Push-Ups (Sunday)
Hang Power Snatch
3-3-3-3-3
Notes
Perform three hang power snatches in succession. You may either bring the bar back to your hips after each rep or drop the bar and reset from the bottom back to the hang position for the next rep.
CrossFit Group Class Programming Template (WK2/8)
Ryan’s last workout at CFSBK 🙁 Ryan has been a member since 2012 and will be moving with his partner Jenny out of the city this week. End of an era for this OG staple!!!
As monkeypox spreads, know the difference between warning and stigmatizing people NPR