Workout of the Day

STRENGTH

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.

METCON

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.

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CrossFit Group Class Programming Template (WK3/8)

Welcome new transfer to CFSBK, Harry!

Lost & Found Appreciation Post

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!!

Workout of the Day

STRENGTH

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.

ASSISTANCE

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.

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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.

How to watch the CrossFit Games

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!

How to watch the CrossFit Games

Workout of the Day

STRENGTH

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.

ASSISTANCE

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.

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CrossFit Group Class Programming Template (WK3/8)

Strong Sets Comedy Show this Friday!

“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.

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

Workout of the Day

METCON

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.

ASSISTANCE

3 Sets:
8-12e Bench Supported Single Arm DB/KB Row
20 WTD Calf Raises

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CrossFit Group Class Programming Template (WK2/8)

Welcome new Foundations Grads Albrey, Rachel, Wendy and Joe!!!

Proper hand offs and Spotting

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!

Workout of the Day

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.

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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!!! 

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Heavy “Grace” (30 Clean and Jerks for time) at 225lbs in 4:06

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