CrossFit South Brooklyn

Established 2007

Tuesday 4.27.21

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CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am

Today’s Programming

STRENGTH

EMOM 15:00
1 Power Cleans

Notes:
Start the EMOM at a medium weight and gradually work up in weight. If you’re not going that heavy, you could also perform doubles on some or all of your sets.

CONDITIONING

For Time:
Run 400m
24 Kipping Pull-Ups
12 Hang Power Cleans
Run 270m
12 Kipping Pull-Ups
6 Hang Power Cleans
Run 130m
6 Kipping Pull-Ups
3 Hang Power Cleans

Notes:
Row Sub: 500m/350m/250m
Kipping Pull-Ups: (42 Reps) Reduced Volume: 15-10-5
Jumping Pull-Ups: Full Volume (recommended)
Strict/Banded 15-10-5 reps
Hang Power Cleans (21 Reps)

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
12 Alt Scorpion Stretches
12 Alt Piked Toe Taps
12 Alt Single Arm KB/DB Swings

Strength

A1. Windmills
4 x 8 – 10 Reps Each

A2. Single Arm Bent Over Row to External Rotation
4 x 8 – 10 Reps Each

A3. Side Plank
4 x :30 Each

Conditioning

3 Rounds (:40 Work/:20 Rest:) of:
1. High Knee Run
2. (:20ea) Single Arm Renegade Rows
3. (:20ea) Single Arm DB Power Cleans
4. Sprawl Frog Kicks

Notes:
If the Sprawl Frog Kicks are a challenge, you can perform No Push Up Burpees, or remove the plank element and perform butt kickers from the hands

Untitled
Congrats to Cauvery on her first strict chin-ups ever!!

NYC restaurants that have permanently closed during the coronavirus pandemic. – The Infatuation

Monday 4.26.21

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CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm

Today’s Programming

STRENGTH

A: Back Squat
3-3-3

B: Bench Press
8-8-8

Notes:
Take 30-35 minutes to work up to a heavy triple on the back squat. If you were here Friday try to beat your pause triple numbers. After the Squats are compete transition to the Bench Press and work up to a heavy 8 leaving 2 reps in reserve.

METCON

AMRAP 9:00
3-6-9-12-15…
Wall Ball
Burpee

Notes:
in 9:00 work up the ladder of Wall Ball shots and Burpees until time expires. Don’t Die.
CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
6 Squat to Inchworm
12 Alt Lateral Lunges
6 Push Ups

Strength

A1. Waiter Squat
4 x 8 – 10 Reps Each

A2. Single Arm Floor Press
4 x 8 – 10 Reps Each

A3. Supine Toes to KB
4 x 12 – 15 Reps

*A3 Scaling Option: Supine Leg Raises

Conditioning

AMRAP 10:00
2-4-6-8-10…
Single Arm DB Thrusters
Burpees

*Perform the DB Thrusters as Total Reps. 1ea, 2ea, 3ea, etc


Vivianne taking the 45 for a walk during yesterday’s metcon.

Exercise: The Key to “Superaging”

Sunday 4.25.21

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CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am

Today’s Programming

METCON

6 Rounds for Time:
24 Double Unders
12 total OH Plate reverse Lunges
6 Kipping CTB Pull-Ups

Notes:
DU: 24 DU / 12 DU / 24 alt 2 / 48 Singles
Lunges: Use a heavy bumper plate held overhead for the lunges.
Pull-Ups (+) Strict / 6 KCTB / 6 banded / 8 Ring Rows

ASSISTANCE

A1: Barbell Curls
3×8-12

A2: Banded Face Pulls
3×12-18

CrossFit Group Class Programming Template


The people’s champ, Lizzie D (LD) showing off a great overhead position in station 11

NYC Public Libraries Eye Next Phase Of Reopening – Gothamist

Saturday 4.24.21

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Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am

Today’s Programming

PARTNER METCON

With one partner working at a time, complete the following AMRAP

AMRAP 30:00
Run 540m (270e)
30 Power Cleans. (15e)
40 Burpees (20e)

Notes:
Each person individually completes the run then then when back in the gym the reps can be divided however desired as long as only one person is working at a time.
Run subs: Row: 300m :: Bike 18 cal
Power Clean should be heavy enough that you don’t want to do more than 5 or so at a time but light enough that they’re all perfect.
CrossFit Group Class Programming Template

CFSBK @ Home

20:00 EZ Effort
10 Alt Worlds Greatest Stretch
10 Alt Arms Overhead Reverse Lunges
20 Alt Bird Dogs
1:00 Jumping Jacks/Jump Rope/Row etc

METCON

20:00 AMRAP
20 (10ea) Single Arm DB Hang Squat Cleans
20 Burpees
20 KB/DB Swings


Jason going heavy on squats. 2016

World’s Strongest Woman Donna Moore sets new record for Ardblair Stones Challenge in Scotland 2019

Friday 4.23.21

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CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am & 12pm
Morning Mindfulness: 8am

Today’s Programming

STRENGTH

Pause Back Squat
5×3

Notes:
Perform 5 sets of 3 reps on the pause back squat. If you came last Friday for the 5s try to go a little heavier this week.

ASSISTANCE

A1: Dual DB Tempo Push Press
3×8-12
Tempo X↑-2-3↓-1 tempo

A2: Single Arm Kettlebell Farmer’s Carry
3x65m

A3: Weighted Sit-Ups
3×20-30

Notes:
If you came yesterday you can do :30-45e Side planks instead of sit-ups.

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
6 Prone YTW
6ea Lunge w/ Wood Chop
12 Squat Jumps

Strength

A1. Paused Goblet Squat
4 x 8 – 10 Reps

A2. Single Arm DB Press
4 x 8 – 12 Reps Each @31X1

A3. Weighted Sit Ups
4 x 14 – 16 Reps Each

Conditioning

2 x Tabatas (8 Rounds of :20 Work/:10 Rest)

Tabata 1:
Semi Circle Mountain Climbers

Tabata 2:
Kettlebell Side Plank Hip Taps


Making that decision to pick up the barbell again. Every time you do it in a workout you know its going to be a struggle. You talk yourself through it, take that clearing breath and get back to work.

Core Stability: Side Bends or Suitcase Carry?

Thursday 4.22.21

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Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm

Today’s Programming

STRENGTH

Option A (Mon): Front Squat 5×3

Option B (Tue): Deadlift 5×3

Option C: (Tue) Bench Press 3×5

Option D: (Mon) Shoulder Press 3×5

Option E: (Wed) Pendlay Rows 3×10

Notes:
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. Pause Back Squats and DB Push Presses are programmed for tomorrow.

SKILL

Kipping Toes to Bars

Notes:
Focus on First the Kip Swing then adding in Progressive Kipping Leg Lifts. Prioritize maintaining Rhythm and gradually increasing ROM only as you can keep the flow.

METCON

AMRAP 8:00
Bike 16 Cals
8 Kipping Toes to Bars

Notes:
Bike Should take :45-1:00. 16 cals / 12 cals / 8cals
T2B: 8 Kipping / 6 Strict / 16 Supine Toes to Kettlebell

CrossFit Group Class Programming Template


Nicole, Theodora, Kristali and Meg back in November 2019. Can’t believe its been over a year since things have changed.

How To Do TOES TO BAR (TTB) | How to STRING BIGGER SETS!

Wednesday 4.21.21

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Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm

Today’s Programming

METCON

4 Rounds for time
400m Run
12 Chest to Bar Kipping Pull-Ups
12 Weighted Step-Overs

Notes:
Run: Aim for around a 2:00 Effort. 400m Run / 270m Run :: 400m Row / 30-24 Cal Bike
Pull-ups: CTB / Kip / 8 Kip / 6-8 Strict or Banded / 12 Jumping (No Ring Rows)
Step Overs: 6 in each direction, alternating legs. Use two DBs for load on these

ASSISTANCE

A1: Incline DB Bench Row
3xRPE 9

A2: Single Leg Glute Bridge
3x12e

Notes:
Rows: Perform three challenging sets so that you only have about one rep left in reserve. Try to keep the rep range between 10 and 20.
Bridges: Perform these as an active rest between the more challenging Rows.

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
12 Alt Reverse Lunges
12 Alt Plank T’s
:30 Arrested Superman

Strength

A1. Goblet Split Squat
4 x 8 – 10 Reps

A2. Chainsaw Row
4 x 10 – 12 Reps Each @30X0

A3. Single Leg Glute Bridge
4 x 10 – 12 Reps Each

Conditioning

4 Rounds For Time:
8 Alt Single Arm Manmaker
16 Sit Ups


Motorbikes, assault bikes, Front Desker Amy rides them all! Here she is in group class with her ride or die Robyn!

Derek Chauvin Found Guilty of Murdering George Floyd – The Cut

Tuesday 4.20.21

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CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am

Today’s Programming

STRENGTH

Sumo Deadlift
3-3-3-3-3

Notes:
Work up to a challenging triple on the sumo Deadlift

METCON

Alternating Rep Rounds of:

Row Calories
20-18-16-14-12-10-8-6-4-2

Bench Press
10-9-8-7-6-5-4-3-2-1

Notes:
If realistic for you, consider using 1x BW for the Bench Press. Otherwise, both weights should be medium/heavy such that you break up the 10 sets into two sets. You should never come close to failure on any set of Bench Press in this workout.

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
12 Alt Bird Dogs
6 Scap Push Ups
6 Inchworms

Strength

A1. Split Stance Contralateral Dumbbell RDL
4 x 8 – 10 Reps Each

A2. Push Ups
4 x 8 – 10 Reps @ 30×0

A3. Single Arm Overhead Wall Sit Hold
4 x :30 Each

Conditioning

3 Rounds (:40 Work/:20 Rest:) of:
1. Jumping Jacks
2. Russian Twists
3. Reverse Plank Shoulder Taps
4. American Kettlebell Swings

Notes:
Reverse Plank Shoulder Taps – Drive your heels into the ground, raise the hips and shift the hips from side to side to create momentum if holding the position is difficult. If you need to scale, bend the knees or hold a reverse plank bridge for 20 – 30 seconds.


Flexibility, I haz it! Ally L, a former dancer casually stretching before class.

Copying Strangers Workouts In The Gym!!

Monday 4.19.21

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CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm

Today’s Programming

STRENGTH

Front Squat
5×3

Notes:
Perform 5 work sets of heavy triples on the back squat.

METCON

AMRAP 12:00
48 Double Unders
16 Thrusters
8 Burpees Over the Bar

Notes:
JR: 24 Double Unders / 48 Alt 2 / 96 SU / 10 cal Row or Bike
Thrusters are intended to be performed in 1-2 sets per round. Use a barbell or Dumbbells based on front rack comfort.

ASSISTANCE

Seated DB External Rotation
3×10-15

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
:15 Prone W Hold
12 Alt Squat Thoracic Rotations
6ea Side Plank Rotations

Strength

A1. Yoyo Squats
4 x 6 – 8 Reps

A2. Single Arm High Pull
4 x 8 – 10 Reps Each

A3. Reverse Crunches
4 x 12 – 15 Reps

Conditioning

AMRAP 12:00
45 Low Box Runners
8ea Single Arm Thrusters
8 Burpees Over DB

Notes:
Count one for reps on the Low Box Runners. You can also opt to replace them with 45 Double Unders, 45 AFT, or 90 Single Unders if you have a Jump Rope.

Fit 55+ is Back at CFSBK!

CFSBK is so happy to have brought Fit55 back to in house training at the gym! Last Thursday we had our first class back in action and will be offering class two times per week with coach Arturo on Tuesdays and Thursdays at 11am. All are welcome and no experience is needed!

What is Fit 55+?

Fit 55+ is a strength and conditioning class for older adults who want to move and use their bodies and are not content to simply sit on the couch getting older. Research points to development of chronic disease in older populations not as a consequence of aging alone, but as a product of decreased activity and less-than-healthy lifestyle choices. Strength training and conditioning can help both stave off, as well as reduce, the effects of many chronic diseases. As the old adage goes: “If you don’t move it, you lose it.”

Fit 55+ will help you:

  • Build muscular strength and joint integrity
  • Increase and maintain bone density
  • Improve cardiovascular function
  • Improve pulmonary function
  • Improve balance, coordination, and mobility
  • Reduce your risk of falling (and be more resilient in case you do)
  • Maintain independence and improve quality of life

Who is this class for?

Any older adult who wants to exercise in a fun, safe, and inclusive manner. Whether you’re a total newcomer to resistance training or more of a veteran, our classes will challenge you to become better.

What does a class look like?

A typical class will start with a series of light warm up movements to get your heart and joints ready for exercise. From there we’ll move onto the strength training portion of class, using a variety of tools to help you develop strength. You’ll use both weight training and body weight exercises of the upper and lower body to develop and maintain muscular strength and joint integrity.

After the strength training portion of class we’ll move on to the conditioning portion. Here the goal is to get a bit sweaty and elevate your heart rate for a while to improve heart function and lung capacity. To this task we’ll use a variety of equipment and modes like: rowing machines, exercise bicycles, sled pushes, sandbag training, and bodyweight exercises, in addition to many others. The variety keeps it engaging and more fun (we think) than just walking on a treadmill for an hour. Finally, we’ll end with a few cool down stretches to relax your heart rate and your mind before you head out of the gym.

Schedule

Tuesdays and Thursdays at 11am

Pricing & Sign-Up

Sunday 4.18.21

Posted on

CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am

Today’s Programming

METCON

5 Rounds for time
18 Calorie Bike
14 DB Bench Press
12 Total Barbell Reverse Lunges

Rest 3:00

Notes:
Choose loads for the Bench Press and Lunges that will challenge you but allow you to perform the movement unbroken. The weight may stay static through the five rounds or go up if you’re able to.

CrossFit Group Class Programming Template


Miriam and Morgan twinning.

Did you see yesterday’s announcement about our updated cleaning and check-in protocols??? If not scroll down to learn more!

NFTs Are Shaking Up the Art World. They May Be Warming the Planet, Too. – The New York Times

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