Workout of the Day

STRENGTH

Clean

Notes:
Work up to a heavy single in about 3-5 attempts.

METCON

For Time:
6-9-12-9-6 reps of:
Lateral Burpee Over Bar
Front Squat, 185/130 lbs
Chest-to-bar Pull-up

Notes:
The Burpees are lateral to the bar.
The Front Squats come off the floor and should be heavy for you. Something that you could possibly do the 6’s unbroken, but likely have to break up the rounds of 9 and 12.
First rep of any set can be a full clean.
Scale the Chest-to-Bar Pull-Ups to kipping Chin-Over-Bar, Strict/Banded, or Ring Rows as needed.

CrossFit Group Class Programming Template (WK5/6)

Karl going for it.

Coach David discusses onboarding new members at the gym

Listen in as multiyear CrossFit affiliate owners David Osorio, Nicole Christensen, and Zac Zuspann discuss how they onboard new members in their gyms.

0:00 Show Start
1:20 Introductions

Nicole Christensen (CrossFit Roots)
3:20 New Member Journey
7:00 Scheduling Foundations
8:30 Member price and coach Payout
12:25 Programming Template for Foundations
20:20 Transitioning to Group Classes post Foundations

Zac Zuspann (CrossFit Complete & CrossFit Complete West)
26:40 New Member Journey
36:00 Member price and coach Payout
42:15 Programming Template for On Ramp
44:20 Member Ambassador Program

David Osorio (CrossFit South Brooklyn)
49:10 New Member Journey & Programming Template
58:39 Transitioning to Group Classes post Foundations
1:08:30 Handling transfer athletes from other gyms

Workout of the Day

STRENGTH

Push Jerk + Split Jerk

Notes:
Accumulate 6-10 sets on the complex.
Barbells will come out of the rack today.

STRENGTH/ASSISTANCE

3-4 sets:
6 DB z press, rest 10 sec
12 lateral raise, rest 10 sec
25 band tricep push down, rest 2 min

Notes
Stay “strict” with your movement and control the eccentric of your presses and raises, but don’t be afraid to push the edges of failure here!

CrossFit Group Class Programming Template (WK5/6)

New TYR CFSBK logo’d Apparel Now Available!

We’ve got some new styles of logo’d apparel from TYR available in the online shop. These three are just a few of the new options available for members! Check them out!! CFSBK members get 10% off using discount code: CFSB10

CFSBK X TYR Online Store

The Magic of a Little Danger

Workout of the Day

STRENGTH

A1) Goblet Box Step Down
4 x 6-8 ea side @ 3011

Notes:
-Set up on a box such that when standing on the ground with one foot atop the box, the top of your knee is above the crease of your hip.
-The intent here is to work through a range of motion that closely resembles the bottom of your full depth squat on tension.
-Start on top of the box and lower yourself down on a 3 second count, kissing your toe to the floor before returning to stand on top of the box. Do not place the trailing foot all the way down, put your weight on that leg, and/or push off from it.
-Tempo and control through full range of motion are the top priorities. Load the movement only to the degree that you can maintain both of those elements.

A2) Chin ups: 4 x 4-8 reps

Notes:
*Aim to progress yourself from last week, either in volume, difficulty, or weight. Tempo remains the same!

OPTIONS!
A: (do not have chin ups) 4 x 6-8 with band assistance (ideally a bit more challenging than last week)
B. (close to chin ups!) 4 x 2-4 NEGATIVES @ 51A1 tempo today
C. (have a few reps at a time) 4 x ME bodyweight, then continue into banded reps to accumulate 8 total per set
D. Have em, do em!
E. Too easy to get to 8? Add weight.

PARTNER METCON

AMRAP 12 min
200′ Sandbag Bear Hug Carry*

*While partner A is carrying sandbag outside, partner B completes the following work in the gym:
12 alternating renegade rows
Walking Lunge until partner A returns to door

Then switch roles and continue.

Notes:
Sandbag weight should be challenging! Expect the carry to take about 30-45 sec.
Renegade row = moderately heavy. 12 total reps that take a purposeful paced effort, but not heavy enough that you need to stop in the set. Keep hips/pelvis STILL as you row!

CrossFit Group Class Programming Template (WK5/6)

Coach Lauren demoing Push Jerks prior to Stonewall

Varied Not Random #50: “Help! I’m in my 40’s & not getting PRs!”

Workout of the Day

STRENGTH

A1) Paused Deadlift
3 x 5

Notes:
Heavier than last week!
Pause for 1 second with the plates JUST 1″ off the floor. Continue to standing and then use a controlled tempo to return the bar to the floor.
These are dead stop lifts, not touch and go.
Use this variation to practice creating tension and squeezing the bar off the ground in solid position, rather than yanking or rushing the beginning of the ascent.
Use an overhand or hook grip.

A2) Glute Bridge DB Floor Press
3 x 8-10 @ 3011

Notes:
Squeeze butt to keep hips fully extended throughout.
See if you can get some or all of your sets heavier than 3 weeks ago.
If getting heavy DB’s into position is a limiting factor, try this set-up!

METCON

For Time:
30 calorie row
30 kipping handstand push ups
30 hang power cleans
150 double unders

Notes:
Row: if it will take you longer than 3 min, scale back to 20-25 calories.
HSPU: scale volume such that you can accomplish the work in no more than 6 sets.
Ex: volume scaled to 25 reps: 6-5-4-4-3-3
HPC: moderate load that you can comfortably cycle 6-8 reps at a time. If you are newer to barbell cycling, you could also scale volume here as well. Suggested RX 135/95#.
DU: Most of us mortals will need to break this up into several sets to chip through at the end of the workout! Stay calm.

CrossFit Group Class Programming Template (WK5/6)

Welcome recent Foundations grads Samir and Jeff!!

Not too late to sign up for Strength Cycle!

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.

DAYS & TIMES

MORNING CYCLE

Days & Time: Tuesdays & Thursdays from 7:30am-9am
Dates: July 5th-Aug 26th
Price: $220 per month ($440 total, excluding NY Sales Tax)

Register Here SOLD OUT!

AFTERNOON CYCLE

Days & Time: Monday, Wednesday & Fridays 11am-12:30pm
Dates: July 6th – Aug 26th
Price: $330 per month ($660 total, excluding NY Sales Tax)

Register Here

EVENING CYCLE

Days & Time: Mondays & Wednesdays from 7:30-9pm and Fridays from 6:30-8pm
Dates: July 6th – Aug 26th
Price: $330 per month ($660 total, excluding NY Sales Tax)

Register Here

ELIGIBILITY

No prior fitness experience is required, only a desire to get stronger! Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, this class is right for you! Additional questions may be directed to Coach Jeremy via Jeremy@CrossFitSouthBrooklyn.com

Workout of the Day

ASSISTANCE

EMOM 9:00
A. 10 alternating hanging knee raise, pause :02 each
B. 3 snapdown to vertical jump + 20 alt med ball toe touches (fast feet!)
C. 3 Overhead Squat + 3 Sotts Press @ 3111 tempo on both movements

Notes:
Use a PVC pipe or empty bar for the OHS + Sotts Press.
If you’re working on your mobility in the full position, you can try using plates under your heels or staying higher in your squat.

STRENGTH

1 Snatch Pull + 1 Snatch

Notes:
Accumulate 6-8 sets of the complex. Prioritize power, speed, accuracy, and balance over weight/load.
Take your time to reset between the two lifts. It is not intended to be “touch and go.”
Lifters who struggle with the full OHS can do a Power Snatch + OHS as in previous weeks.

METCON

2 rounds for time
550m run
25 V-ups

Notes:
Push yourself to work towards straight legs today on the v-ups. You could do a mix-and-match approach if you’re working up towards this skill. For example: 15 V-ups + 10 tuck ups each round.
These do not need to be unbroken. Focus on quality and consistency on each and every rep.

CrossFit Group Class Programming Template (WK5/6)

Welcome Kosta!!!

I just wanted to share our news and my experience during pregnancy at CFSBK!

Our little Konstantinos (Kosta) Nikitas Alessio arrived safely in our arms on June 21st at 7:16 PM. I am so grateful to all the coaches at CFSBK who helped me continuously modify my movements and workouts so that I could exercise safely and continue doing what I loved to do. I was able to stay fit and healthy up until the day before I delivered my baby, and even though Steve and I moved to Jersey in May, I was still able to manage a drop in at 39 weeks!

My OB had encouraged me to keep exercising from the day I met her, saying labor was “A marathon” and it truly was. However, I know that I was able to complete it so well because of consistently going to CFSBK throughout all the challenges these past 9 months had brought me. I pushed for just over 15 minutes, and at one point my OB told me to start giving less effort since it was progressing too fast! She even knew me so well that the next day she told me she knew not working out for 6 weeks was NOT something I would follow, but guided me to caution my core and avoid cardio (essentially telling me I can do all the bicep curls I wanted).💪

So far, Kosta, Steve and I have been enjoying the obligatory rest days but are eager to get back to the gym. Thank you to all the CFSBK staff that have guided me, I know my return will not be easy but I will have plenty of support when I get back!

Much love,
Theodora, Steve & Kosta

Workout of the Day

STRENGTH

Front Squat: 3×6 @ 21×1

Notes:
Same load as last week! Fight for that pause.

SKILL

Bar Muscle Up

Notes:
Here are some ideas of how to work today, from most advanced to most foundational:

Skill Refinement: Perform sets of 1-3 reps, dialing in your efficiency. No chicken winging! Keep the rep volume low and prime yourself for the upcoming metcon.

Skill Development: If you’ve got strict pull ups and dips, try some Jumping bar muscle-ups or banded bar muscle-ups and see if those variations make sense for you in today’s workout. If it’s clicking, go for the real deal or ask Coach for a spot!

Skill Foundation: If you’re in the process of building upper body strength for strict and kipping movements, perform 2-3 rounds for quality of:
5 Body Rows
5 Bench Dips

METCON

AMRAP 12:00
3 Bar Muscle-ups
6 Single Arm Waiter Squat, L
9 Burpees
6 Single Arm Waiter Squat, R

Notes
Suggested RX: 24kg/16kg

CrossFit Group Class Programming Template (WK5/6)

Have a safe and happy holiday everyone! 

Today’s Schedule

Due to the holiday we have an abbreviated schedule today. We’ll be back to our normal schedule tomorrow!

8a: CrossFit
9a: Short Circuit
10a: CrossFit
11a: CrossFit
12p: CrossFit

Open Gym 8a-1pm

U.S. Government Stages Fake Coup To Wipe Out National Debt

Workout of the Day

STRENGTH

3-4 Sets for quality and load:
A1: 5-7 single arm suitcase deadlift + 50′ single arm farmer carry, each side
A2: 20 sec ea: copenhagen plank or knee variation
A3: 5 ea side half kneeling KB/DB low to high chop

Notes:
-Work with a heavy weight on the DL+carry, either a KB or load up a farmer’s handle. They can be progressive sets.
-50 feet = 1 length of the gym from stairs to whiteboards

PARTNER METCON

AMRAP 18:00
Calorie Row

While 1 partner is accumulating calories on the erg, the non-rowing partner executes 1 round of the following work:

2 wall walks
10 alt plate halo (35#/25#)
20 sec dual KB front rack march (24kg/16kg)

When that round is complete, switch with your partner!

Notes:
-Scale back 1 one wall walk or modify the range of motion of the movement as needed.
-Focus on keeping a good “stacked” ribs over hips position on the halo and march; don’t lean or sink back.

CrossFit Group Class Programming Template (WK4/6)

Checking in with CFSBK alums Samir, Noor and Ayana! Here they are at La Plata Peak! this 9.6-mile out-and-back trail near Twin Lakes, Colorado. Generally considered a challenging route, it takes an average of 7 h 23 min to complete

Lost & Found

Did you forget your stuff? What about this XXXXXXXXXXXXXXXXXXXXXL cool shirt?? See the full album here.

Workout of the Day

JACINTOSTORM

For Time:
83 Double Unders
83 Squats
83 Push-Ups
83 Pull-ups or 50 Ring Rows
83 Wall Ball Shots, 20/14
83 Kettlebell Swings 1.5p/1p
83 Deadlifts 95/65
83 Double Unders

Notes
Celebrate Jacinto’s 83rd birthday in …style! Above is the full volume of the workout but it will work a little differently. You’ll start with 83 Double Unders, then 1 round performing 2 reps of each movement, followed by 9 rounds of 9 reps of each movement then there will be an 83 Double Under cashout! Get after it!!! This is a wild one and your coaches will discuss all sorts of scaling options and modifications if you need it!

CrossFit Group Class Programming Template (WK4/6)

JacintoStorm

Today’s workout is in honor of Coach Jacinto Bonilla’s 83rd birthday.  Jacinto is like a grandfather to CFSBK and we can’t be happier to be celebrating him with the Storm.  Jacinto has been a friend of the program since 2007 and was actually the first coach we had on staff besides myself (David).  He was always very meticulous about people scaling properly and doing the movements correctly, always patient, always warm and an instant friend to anyone who walked through our doors.

The Inspirational Trainer, Jacinto Bonilla Part 1 and Part 2 CrossFit Journal Previews (video)

Workout of the Day

STRENGTH

E2MOM X 16
1 Power Clean + 1 Hang Power Clean + 1 Split Jerk

Notes
Keep your movement sharp and your technique consistent!

ASSISTANCE

A1)Dumbbell Z Press
3-4 x 8-10
rest 30-60 sec

A2) Lateral Raise
3-4 x 8-10
rest 30-60 sec

B1) Lying DB Tricep Extension
3-4 x 8-10
rest 30-60 sec

B2) Seated Bent Over Reverse Fly
3-4 x 8-10
rest 30-60 sec

Notes
Time to feel the PUMP. Work through these two supersets increasing your intensity each set1

CrossFit Group Class Programming Template (WK4/6)

The one and only Constance!!!

NEW STRENGTH CYCLE DATES

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.

DAYS & TIMES

MORNING CYCLE

Days & Time: Tuesdays & Thursdays from 7:30am-9am
Dates: July 5th-Aug 26th
Price: $220 per month ($440 total, excluding NY Sales Tax)

Register Here SOLD OUT!

AFTERNOON CYCLE

Days & Time: Monday, Wednesday & Fridays 11am-12:30pm
Dates: July 6th – Aug 26th
Price: $330 per month ($660 total, excluding NY Sales Tax)

Register Here

EVENING CYCLE

Days & Time: Mondays & Wednesdays from 7:30-9pm and Fridays from 6:30-8pm
Dates: July 6th – Aug 26th
Price: $330 per month ($660 total, excluding NY Sales Tax)

Register Here

ELIGIBILITY

No prior fitness experience is required, only a desire to get stronger! Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, this class is right for you! Additional questions may be directed to Coach Jeremy via Jeremy@CrossFitSouthBrooklyn.com

Workout of the Day

STRENGTH

A1) Goblet Box Step Down
4 x 4-6 ea side @ 3011

Notes:
-Set up on a box such that when standing on the ground with one foot atop the box, the top of your knee is above the crease of your hip.
-The intent here is to work through a range of motion that closely resembles the bottom of your full depth squat on tension.
-Start on top of the box and lower yourself down on a 3 second count, kissing your toe to the floor before returning to stand on top of the box. Do not place the trailing foot all the way down, put your weight on that leg, and/or push off from it.
-Tempo and control through full range of motion are the top priorities. Load the movement only to the degree that you can maintain both of those elements.

A2) Chin ups
4 x 4-8 reps @ 3111

Notes
Aim to progress yourself from last week, either in volume, difficulty, or weight. Tempo remains the same!

OPTIONS!
A: (do not have chin ups) 4 x 6-8 with band assistance (ideally a bit more challenging than last week)
B. (close to chin ups!) 4 x 2-4 NEGATIVES @ 51A1 tempo today
C. (have a few reps at a time) 4 x ME bodyweight, then continue into banded reps to accumulate 8 total per set
D. Have em, do em!
E. Too easy to get to 8? Add weight.

TEAM METCON

AMRAP 15:00
In a team of three athletes, rotate through full rounds of:
4 DB Front Squats
8 Sit ups
20 sec Bike Sprint

Notes:
Only one team member works at a time.
Partner A does a full round, then partner B, then partner C. Then partner A goes again.
DB FSQ should be heavy. Suggested RX is 50/35# each hand
The bike is intended to be a true sprint. Work at a very tough effort (90% +) for that timeframe, and aim to hit/hold the same RPMs each time you get back to the bike.

CrossFit Group Class Programming Template (WK4/6)

Long time CFSBKer, all star coach and co-owner of Form Fitness, Morit S getting in some fitness at group class!

Coach David on the Conquer Athlete Podcast

Listen to long time affiliate owners Jason Leydon and our own David Osorio chop it up about owning an affiliate for a decade and a half!