Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
A: Power Clean + Push Press or Jerk (Heavy Single)
B: Back Squat 3×5 (you can use %s from Tuesday or just perform a 3×5)
C: Bench Press 3×15-20
D: Chin-Ups 5×5-10
For today’s strength segment, choose an exercise that corresponds to what you have not performed in the prior few days or what you’re least sore from. You can also add a second, non barbell movement as a superset. For example, you might perform Bench Press, but add in some DB Rows or you might do Deadlifts and Chin-Ups
Tomorrow we have Sumo Deadlifts
Choose a challening load on the thrusters that will allow you to perform every round unbroken, but really suck. If you have a dificult time racking barbell thrusters, perform heavy DB thrusters instead.
CrossFit Group Class Programming Template
Welcome new CFSBK Coaches Carissa and Patrick!
We’re stoked to announce two new additions to our coaching team! One is a familiar face around the gym and the other is brand new to SBK! Carissa and Patrick exemplified the kind of experience level, values and kindess we look for in sbk coaches. Learn more about them below:
Carissa has had a constant background love of sport all her life. From an early age when she declared her intention to become the first female MLB player, she always imagined herself in the fitness world. She went on to pursue a BA in Public Policy from Duke University, all the while running various youth fitness programs on the side.
One day in 2013, while working for a non-profit organization in NYC, she stumbled into a CrossFit gym just looking for a fun and efficient workout. Her friends in college had told her about CrossFit, but she always thought it sounded too hard. Well, one thing led to another. She fell in love with the process of constant improvement and the feeling of being strong. Finally, CrossFit had become the catalyst she needed to fully commit her life to health and fitness!
8 years later, Carissa is both a CrossFit Level 2 trainer and accomplished athlete. She competed at the Sanctionals level as an elite individual at the Brazil CrossFit Championship and at the Filthy150, and with an elite team at the Mid-Atlantic CrossFit Challenge. In 2021, she placed 219th in the North American Quarterfinals. She has been coaching full-time since 2017 and also runs an outdoor group fitness community in the Upper East Side. Her goal as a coach is to help people become the best versions of themselves physically and mentally!
She started training at CrossFit South Brooklyn at the end of 2019 and, well, one thing led to another… see you in class!
Carissa will start on Wednesday and Friday evening classes.
Patrick began coaching CrossFit in 2009, but his fitness journey really started in 2007 when he was talked into doing “Fran” and never looked back. He took this new found passion and pursued a degree in Exercise Science and Athletic coaching from Saginaw Valley State University.
Patrick’s experience doesn’t end with CrossFit; he also holds the CSCS from the National Strength & Conditioning Association as well as USA Weightlifting. He had the honor of serving as an Assistant Coach for both the SVSU Strength & Conditioning team and the NCAA DII Women’s Soccer program.Patrick enjoys teaching all aspects of fitness but specializes in the Olympic lifts and helping people overcome set-backs/injury to achieve their fitness goals. He holds the Certified CrossFit Trainer (CF-L3) designation and spends his free time serving as a Judge for various Sanctionals and the CrossFit Games. He is currently working towards earning his CF-L4 and aspires to be a member of the CrossFit Level 1 seminar staff to share his passion and experience with new CrossFitters and future CrossFit coaches.
‘Why Is It Impossible For Me to Cut Down on Screen Time?’ – Vice
Lauren M. says
Yay Carissa and Patrick! Welcome to your new coaching roles!