Workout of the Day
SKILL
Ring Support and Bottom of Dip Holds
Notes
In the first part of class we’ll get comfortable supporting ourselves on top of the rings and working with the instability. Scaling options will be provided!
STRENGTH
A1. 4 x 3-5 Tempo Ring Dips @ 3011
A2. 4 x 30 Sec Hanging L-Sit
Notes
Choose scaling options for today that allows you to work safely through these challenging gymnastic movements.
Progression for Ring Dips (All @ 3011 Tempo)
A. 3 Negatives
B. 3-5 Ring Dips with Band
C. 3-5 Dips (Matador or Parallettes) + 15 Sec Ring Support (scale as needed)
Progression for L-Sits
Note: If you can hold with straight legs, but not for 30 seconds unbroken, try doing 2-3 sets of 10 second holds, fighting for perfect position and resting as needed.
A. Single leg tuck (one leg extended forward)
B. Double leg tuck
C. Single leg tuck (one leg extended down toward ground)
METCON: “Cindita”
AMRAP 12:00:
4 Strict Pull Ups
8 Push Ups
12 Air Squats
Notes
Today is a perfect day to practice performing the common uncommonly well.
Scaling Option A
2 Strict Pull Ups
4-6 Push Ups
12 Air Squats
Scaling Option B
4 Band Assisted Strict Pull Ups
8 Elevated Push Ups
12 Air Squats
CrossFit Group Class Programming Template (WK2/8)
Nate getting a bubble bath on Degraw street
Additional Group Classes Rundown
On top of our primary group classes, we also offer 3 speciality classes members can take advantage of: Range & Resilience, Pilates Happy Hour and The UpsideDown Class. These classes all work as part of your CFSBK group class membership and can be dropped into.
Range & Resilience
This class uses the fundamentals of Functional Range Conditioning to explore and enhance your movement ability. Our CrossFit training uses functional, compound movements to prepare us for the demands of our life outside the gym. Incorporating the principles of FRC into training allows us to narrow the focus temporarily down to our individual joints, which are the building blocks of those bigger movements like squats, pull ups, and push jerks. Using these methods over time, we will develop functional mobility (active, usable range of motion), improve joint strength, and expand body control.
Consider this. If you have flexibility (passive range) or mobility (active control) limitations in your shoulders going overhead, it won’t matter how many times the coach cues you to “lock it out.” And if your hip joints have lost some of their normal rotational capabilities from a decade or two of sitting at a desk, just trying harder won’t improve your squat. You simply can’t move where you can’t move (yet).
Similarly, if you’ve always been a “flexible” person, that doesn’t ensure you have specific strength and control at your end ranges of motion. We want to actively use and own that range, so we can move safely and powerfully through life.
Fortunately, there’s a lot we can change when we use sound principles, grounded in research, and apply ourselves with focus and effort. Come check it out, be ready to work hard, and explore your potential!
Schedule
Saturdays at 9AM in The Annex
Pilates Happy Hour
The Pilates Method, as created by Joseph Pilates in the early 1920s, focuses on building your core strength, control, and stability. While almost everything in Pilates has some connection to the abs, in class you’ll focus on the position of your pelvis and spine in order to strengthen the core to support your back. For that reason, Pilates can be a great way to round out your CrossFit workouts, and get a bit of added stretching along the way.
About the Instructor:
A long time runner, Frank started doing Pilates in 2001 to build core strength and avoid injury. Frank trained to become a Pilates instructor several years ago, and began teaching at CFSBK in the second half of 2019. While still doing his corporate gig Frank also teaches at a couple Pilates studios around Brooklyn. Come check it out!
Schedule
Sundays at 9AM in The Annex
The UpsideDown Class
This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at CrossFit. Come advance your capabilities through this inversion work deep dive. Experienced hand balancers and new students are equally challenged and welcome. There is no age limit, or weight limit. Please bring an open mind, patience, and the ability to touch the floor! Pet photos are also encouraged.
The Upside Down Class meets every Monday and Thursday at 6:30pm and Wednesday at 11am and is open to all CFSBK members just like any other class we offer. Participation will count as one of your weekly classes.
About the Instructor:
Suzanne-Michelle is a Pole Artist, Aerialist, Hand Balancer, and Coach. She attended Berklee College of Music as well as graduating various training programs including the American Academy of Personal Training in Boston, MA. Suzanne-Michelle (Suzy) is a certified pole instructor and trainer with over a decade of teaching experience in all areas. Students can expect individualized constructive criticism on form and flow and a passion for their personal growth. As an instructor, she strives to create an all inclusive, uber positive environment. She would also love to see all of your pet