Workout of the Day

ASSISTANCE

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)

STRENGTH

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.

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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!!!

The Hang Power Snatch

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As monkeypox spreads, know the difference between warning and stigmatizing people NPR

Workout of the Day

For Time:
Run 800m
30 Kipping Pull-Ups
30 Front Squats
Run 550m
20 Kipping Pull-Ups
20 Front Squats
Run 400m
10 Kipping Pull-ups
10 Front Squats

Notes
FSQ: These should be light enough that you can do the 30 reps in 2-3 sets. (95/65/45)
KPUs: 30-20-10 kipping / 25-15-5 kipping / 15-10-5 Strict or banded / Full volume ring rows
Runs: full volume / 550-400-270 / Row full volume in meters

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CrossFit Group Class Programming Template (WK2/8)

Post Diapers & Dumbbells cuddle cool down

Varied Not Random: Fitness as a parent with a one year old toddler

Check out friends of the gym Adrian Bozman and Pat Sherwood discuss the balancing act of parenting and fitness.

Workout of the Day

STRENGTH

Bench Press
E3MOM x18:00
3 Reps

Notes
Work up to a heavy but submaximal triple through the 6 work sets. You heaviest reps today should still keep 1-2 reps in reserve.

PARTNER METCON

AMRAP 18:00
Row 250m (x2)
Row 500m (x2)
Row 750m (x2)
Row 500m (x2)
Row 250m (x2)

Notes
Compare to 3.9.22
See how far you and your partner can get working up and back down the ladder in 18′. Partner A rows 250, then partner B rows 250, Partner A rows 500 etc. Reset the monitor at the start of each transition.

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CrossFit Group Class Programming Template (WK2/8)

Amy and Kristeli, all smiles at the front desk!

CFSBK Upcoming Events

Strong Sets Comedy Show!

Friday, August 5th
Doors 7:30 / Show starts at 8pm
Our 2nd annual in house comedy show featuring some of New York’s best local comedians! Hosted by our own Maria and Courtney, this is an awesome way to spend your Friday evening. BYOB!
Learn more and get your tickets here!

Wim Hof Method Seminar

Sunday, August 7th
3-7pm
Put yourself in the expert hands of a certified WHM Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure & Commitment.
Learn more and register here
(20% discount code: CFSBK)

Wet Hot American Throwdown!

Friday August 19th
Evening
Participants will compete in 4 workouts over the course of Friday evening. The events are appropriate for all levels and this is more about having great experience with your gym pals than a serious competition. Dress up, have fun, throw down!
Registration link coming soon

CFSBKs 15th Anniversary Quinceanera

Friday September 16th
8pm-2am
Celebrate 15 years of CFSBK with us at littlefield. Tacos, open bar, dancing, mariachi band and so much more!!
(21+)

Workout of the Day

STRENGTH

E3MOM 21:00
3 Touch and Go Deadlifts

Notes
Work up through seven progressive sets of Deadlifts performing one set every 3:00. Only go as heavy as you can maintain good position on. Seasoned lifters should not attempt to PR their 3RM T&G Deadlifts unless you’re feeling amazing today. Think of it more as some heavy strength endurance.

METCON

6 Round Tabata Mash-Up
Double Unders
Hollow Rocks
Air Bike

Notes
Perform :20 of work followed by :10 of rest/transition alternating exercises between each work interval.

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CrossFit Group Class Programming Template (WK2/8)

Welcome recent Foundations grads Alex, Tessa and Greg!

STRONG SETS COMEDY SHOW

Join us on August 5th for our 2nd annual Strong Sets comedy show hosted by CFSBKers Maria H and Courtney F.

GET YOUR TICKETS HERE! ALL PROCEEDS GO TO THE PERFORMERS!

Workout of the Day

STRENGTH

Shoulder Press
3-3-3-3-3

Notes
Work up to a heavy triple on the Shoulder Press. Only go as heavy as you can control a good midline and lockout on.

METCON

For Time:
42 Total Single Arm DB Push Presses
21 Kipping Pull-Ups
30 Total Single Arm DB Push Presses
15 Kipping Pull-Ups
18 Total Single Arm DB Push Presses
9 Kipping Pull-Ups

Notes
For the Push Presses, divide the work evenly between both arms but partition the reps as desired. Choose a weight where you can’t perform more then about 10-12 reps on one arm in a row.
KPU: + C2B / Kipping / 15-9-6 banded or strict / Jumping or ring Rows full volume

CrossFit Group Class Programming Template (WK2/8)

Longtime CFSBK David L moved to Austin a while back but is back at the gym for a few weeks. Great to see him back!

Beat the Heat in TYR x CFSBK Tanks

You may have noticed ….it’s hot out. The number one most important thing you can do to beat the heat is stay well hydrated and consider an electrolyte supplement. The next best thing you can do is try and look dead sexy while sweating your face off with one of our new tanks in our TYR store!

Place your orders here!

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The Rise, Fall, and Unlikely Rebirth of Brooklyn’s Original Climbing Gym, Brooklyn Boulders becomes The Bouldering Project

Workout of the Day

STRENGTH

Bench Press
3×15-20

Notes
In no more than 6 total sets, work up to a heavy three sets that fall in the 15-20 range. If you hit 20 reps, add weight each set.

METCON

On a Concept2 rower:

Pull a sub-1:25/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:35/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:30/500-m pace for as long as possible
Rest 3 minutes
Pull a sub-1:25/500-m pace for as long as possible

Notes
Try to keep your stroke rating above 36 and don’t fall off the seat! These should be true sprints.
The first interval should take you about :10-30 seconds at full tilt. All your intervals today should be sub 1:00.
You’ll have some time before we start to figure out what your first interval should be. Just add :05 to the start time until you find the right progression for you.

ex:
Option B: 1:30/1:35/1:40/1:35/1:30
Option C: 1:35/1:40/1:45/1:40/1:35
Option D: 1:40/1:45/1:50/1:44/1:40
… etc.

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CrossFit Group Class Programming Template (WK1/8)

Former CFSBK Coach Little JB gets Hitched!

Former CFSBK coach Little JB got married this weekend and there was a great showing of both alumni and current gym members in attendance. So cool to see past and present members pull up and celebrate her big day!

From left to right: Thomas, Andrew, Samir, Sam, Noor, Steph, Katie, JB, Mike, Erin, Dimitry, Mary, Camille, Ryan and Jenny!

Workout of the Day

METCON

3 rounds for time of:
400m run
15 Sumo Deadlift High Pulls
15 Thrusters

Notes
This workout should take around 12-15 minutes give or take. Keep your foot on the gas pedal today and challenge yourself to run hard and attack the barbell.
Barbell suggested loads (95/75/65/45..)
Assault Bike Sub 1200/1000m

CASHOUT

3 Sets:
1:00e Couch Stretch
:90 Straddle Stretch
5-20 Push-Ups, Dips, Ring Rows or Chin-ups

Notes
Choose the second movement based on what you haven’t done this week. Tomorrow we have Higher volume Bench Press.

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CrossFit Group Class Programming Template (WK1/8)

Craig and Jackie doing some duo deadlifts

Workout of the Day

STRENGTH

A: Banded Pull-Ups
15-15-15

B: Floater Option
1. 15 DB Deadlifts
2. 15 DB Thrusters
3. 1:00 Farmer’s Carry

Notes
A: Perform 15 unbroken strict pull-ups using a band for assistance. Perform 1 set of ring rows to warm you up and then no more than three sets with the band. You should be able a mature position above the bar for a 1 count on each rep.
B: For the floater option, perform a movement that you missed this week. option 1 mirrors Thursdays workout, option 2 mirrors tomorrows and option 3 would work if you’re coming all three days.

METCON

21-15-9 Reps for time of:
Bike, Calories
Box Jump Overs
Sit-Ups

Notes
Try to get after this workout today. Move steady on the box jumps and sit-ups and give the bike hell.
Row Sub: 30-20-10 or 21-15-9

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CrossFit Group Class Programming Template (WK1/8)

Coach Whitney demonstrating the proper way to start a Kettlebell swing off the ground. 

Save the Date for Strong Sets!

Join us on August 5th for our 2nd annual Strong Sets comedy show hosted by CFSBKers Maria H and Courtney F.

GET YOUR TICKETS HERE! ALL PROCEEDS GO TO THE PERFORMERS!

Workout of the Day

METCON

AMRAP 12:00
5 Deadlifts
10 Weighted Box Step-ups

Notes
Aim to get 8-10+ rounds and perform both movements unbroken the whole workout.
WBSU: Use a box height that puts your hip crease just below the top of your knee when one foot is on top. For most people this will be a 20″ box. Recommended weights are 35s/25s/15s.
DL: should be medium heavy and unbroken. Something you could probably do 10 reps at a time if you had to. Recommended weights are:
(255/225/185/155/135/95)

ASSISTANCE

15:00 for Quality of:
:30 Handstand Hold
:30 Tucked Hang
:30e Back Scale

Notes
Move through the circuit at a steady pace focusing on body alignment and control. Use an upright to help you with balance on the scales if you need it.

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CrossFit Group Class Programming Template (WK1/8)

K-Love and Jen warming up on the Air Bikes at Open Gym

Workout Demo

Watch some CrossFit HQ coaches and staff take on today’s workout. James Hobart gets over 13 rounds using 255lbs and 35lb DBs

Workout of the Day

STRENGTH

Bench Press
E3MOM x21:00
1 Rep

Notes
Work up to a heavy but submaximal single through the 7 work sets. You heaviest reps today should still keep 1-2 reps in reserve. Aim to get about 90-95% of a recent 1RM if you have it. Use spotter for every set. At some of the earlier sets if you want to do a few doubles or triples to warm-up that’s fine but work towards a heavy single in the last 4 sets at least.

METCON

AMRAP 12:00
10 Burpees
25 double-unders

Notes
If you can perform a push-up, do today’s burpees as strict.
25 Dialed in double unders can take under :20 to complete. Wherever you’re at, take no more then :45 to complete your double unders. Scale the volume accordingly or perform 10-15 attempts every round.

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CrossFit Group Class Programming Template (WK1/8)

Support Gus’ Upcoming Show

Did you know all star Front Desker Gus also runs a production company called I am a Slow Tide?! They’re currently in raising funds for their next show and if you want to be a noble person who supports the arts, you should check out their fundraising campaign and then see the show when it comes out! Check out the links below!

About the Play

Two men pursue intimacy while slipping from identity to identity, relationship to relationship, room to room. An acerbic, mind bending fall into the mysterious nature of a “self”.
Jacob Perkins’ “The Gold Room” is i am a slow tide’s follow up production to their critically acclaimed debut of Agnes Borinsky’s “Brief Chronicle, Books 6-8”

• • This play is an unflinching look at the fears and anxieties that come up when building intimacy.
  • It is a timely examination of the interior self and the self that we present to the world.
  • With an expert creative team, we guarantee a brain rattling and visually delicious good time.

Realizing this production, at the level of excellence we demand, requires fiscal support. We are an independent venture and count on the small and large contributions from our community (you!).

To support this production and learn more, check out their Indiegogo

Also! If you like funnybones and goofballs, check out Gus on instagram here!

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NYC closes Rockaway beaches after ‘multiple shark sightings Gothamist