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

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Today’s Programming

STRENGTH

A1: Front Squat
3×3

B1: Bench Press
3×8-10

Notes:
Take 30-35 minutes to work through both exercises. Start with the Front Squats then move directly into the Bench Press.

METCON

Tabata Mash-Up
A: Burpees
B: Air Squats

Notes:
Perform 16 total rounds (8 each) of :20 on :10 off alternating between Burpees and Air Squats. *

CrossFit Group Class Programming Template

CFSBK @ Home

It’s so hard to get more than one person in a photo these days! Here we finally got 4!! Behold the CFSBK armada with Neil, Kris, Morgan and Baron

Programming this week

This week’s movement template will look like this:

Monday: Squat / Horizontal Push
Tuesday: Hinge / Pulling
Wednesday: Single Leg / Overhead Push
Thursday: Skill (Kipping Toes 2 Bars) optional KB Snatches in workout.
Friday: Squat / Horizontal Push
Saturday: Hinge / Pulling
Sunday: Single Leg / Overhead Push

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Would You Jump In to Stop an Assault? NYT

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

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Today’s Programming

STRENGTH

3 Sets of:
A1: 65m Single Arm Farmer’s Carry
A2: 16 Seated Theraband Reverse Flys

Notes:
65m means you walk to 3rd ave OR Homage Skate Park carrying your KB/DB/Farmer’s carry handle with one arm, and then switch arms on the way back.

METCON

AMRAP 18:00
Run 270m
6 Kipping Pull-Ups
8 OH Reverse Lunges L
8 OH Reverse Lunges R

Notes:
Run: Row 270m
Pull-ups: 6 Kipping, 4-6 strict or banded, 8 ring rows
Lunge: If OH mobiilty is a factor hold your implement at the front rack. The same arm that is holding the weight is the leg that is stepping back each rep.

CrossFit Group Class Programming Template

Michelle Z in the zone.

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The Title IX Loophole That Hurts NCAA Women’s Teams – The Atlantic

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

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Today’s Programming

METCON

AMRAP 12:00
6 Push-Ups or Ring Push-Ups
6 Box Jumps
6e DB Hang Muscle Clean

Rest 6:00

12:00 to establish

1 Deadlift
1 Power Clean
1 Hang Power Clean
*Optional 1 Jerk*

Notes:
Move at a steady and sustainable pace for the first AMRAP focusing on perfect positions and controlled tempo on your push-ups.
For the second segment, this is your chance at redemption from 21.4! If you didn’t come in on Friday and you would like to add the Jerk to this complex, go for it. Within the 12:00, aim to make 3-5 attempts at the complex. Focus on perfect positions and control over how much weight is on the bar.

CrossFit Group Class Programming Template

CFSBK @ Home

What physical strength/fitness means to me, by Coach Lynsey

Movement has always been something that defines me. Whether it be throwing myself around the living room as a toddler, attending dance classes every day of the week as an adolescent, or being a professional Dancer, Teacher and Coach. It’s how I learn, how I communicate, and it makes me happy. Physical Strength and Fitness means fulfillment, happiness and longevity. I don’t need or have to be the best Dancer, CrossFitter or Exerciser to feel value, but I focus on strength and fitness to nurture a passion for movement for myself and others, and to age with confidence and capability.

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Iconic East Village venue The Pyramid Club will not be reopening after year long PAUSE – EV Grieve

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

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Today’s Programming

STRENGTH

Front Squat
3×6

Notes:
Perform 3 sets of 6 reps on the front squat, leaving 1-3 reps in reserve on each set. Use your rest periods to start warming up your HSPU or OH pressing

METCON

2 Cycles of:

AMRAP 4:00
6 Strict HSPU or 6 Shoulder Presses
12 Goblet Squats

Rest 1:00

AMRAP 4:00
Row 10 Cals
30 Double Unders

Rest 1:00

Notes:
Compare to 9.14.20
HSPU: 6 Strict / 4 Strict / 6 with 1-2 abmats / 6 Shoulder Press
Goblet: Heavy and unbroken
Row: Should be about :30 +/-
DU: 30 DU / 15 DU / 30 Alt 2 Step / 60 Single Unders

CrossFit Group Class Programming Template

CFSBK @ Home

Tim C versus the 50lb DB on Mondays Double Under & Push Press Metcon

Update on Membership and RSVPs

We understand that some classes, especially morning classes are getting increasingly difficult to reserve, so we have made some changes that we hope will help.

First of all, we are not accepting any new members for our busier times. Instead, starting 4/5 we are offering an Off-Peak 10x class card for $200. This will give access to the following times only.

Group Classes
Monday-Friday 9am,11am,12pm
Monday-Thursday 7:30pm
Saturday, Sunday 12pm,1pm

Open Gym
Monday- Friday 2pm-4pm
Tuesday, Thursday 7pm
Friday 4pm-8:30pm
Saturday, Sunday-2pm-3:30pm

This is also open to all current members so if you’d like to make any changes, just email cfsbkfrontdesk@gmail.com.

Secondly, we are changing our cancellation policy. Members can now cancel classes via the app up to 6 hours before the class start time. We hope that this will help ensure that classes that are at capacity are actually full. We ask that you please let us know by phone or email if you need to cancel any later than that so we can try to give someone else the opportunity to come to class.

Finally, if you are on the Waitlist for a class and somebody cancels, instead of automatically being reserved, you will receive a text to let you know that you need to log in to ZenPlanner to confirm your reservation. If you do not confirm within 30 minutes, the next person on the Waitlist will then be contacted.

So that this runs as smoothly as possible, please make sure your phone number is up to date in our system.

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The Gym Isn’t Usually A Safe Space For Fat Women, But It’s Become My Sanctuary – BuzzFeed

Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm

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Today’s Programming

ASSISTANCE

3 sets of:
8-12 SA Bench Supported KB/DB Rows
8-12 SL KB/DB RDLs
1:30 Plank

SKILL

Kettlebell Snatch

Notes:
This is our first exposure to the Kettlebell Snatch this cycle. The coaches will guide you through a progression to develop the skill and offer an alternative if you’re still not comfortable with the movement come metcon time. If you own wrist wraps, we recommend bringing them to pad your forearm as you work through the progressions.

METCON

3 Rounds for time:
Run 400m
10 SA KB Swings (R)
5 KB Snatches (R)
10 SA KB Swings (L)
5 KB Snatches (L)

Notes:
Focus on a solid run pace and efficiency on the Kettlebell. For this first exposure of KB Snatches, we’re keeping the overall snatch volume on the lower end.

CrossFit Group Class Programming Template

Roy C putting up big weight for 21.4

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The long history of anti-Asian hate in America, explained – Vox

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

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Today’s Programming

STRENGTH

Strict Chin-Ups
5×3

Notes
Perform 5 sets of three strict pull-ups. Focus on a proper

METCON

AMRAP 15:00
5 Kipping Pull-Ups
10 total WTD Step-Ups
15 Cal Row

Notes
KPU: 5 Kipping / 8 Jumping / 8 Ring Rows
Do not perform strict or banded pull-ups in today’s workout given the strength segment prior to the workout.
Step Ups: Choose a box height that allows your knee to break parallel when stepping on top. Make this more specfic to your height than the box you typically grab for box jumps.
Row: If you’re biking, scale the volume down to 12 cals.

CrossFit Group Class Programming Template

CFSBK @ Home

Super Karl repping the PM team

The Evening Team Wins!

The age old question of who is fitter between morning and evening members has finally been put to rest. These past three weeks we ran a highly scientific study using the CrossFit Open results to answer this question. The morning team took week 1 but the evening team prevailed in the following two weeks with the lowest average rankings. Some say that daylight savings played a major factor in the morning teams precipitous decline given they were still adjusting to an hour of less sleep, others speculate that the evening team just slept in on week 1 and finally got their $#!t together after a late start. Although the evening team did win the competition, we must note that the morning team signed up in much larger numbers, and therefore won our hearts in the process.

Evening Team final Score: 17.54

Morning Team final Score: 20.00

Evening versus Morning team final results

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Report: Average Male 4,000% Less Effective In Fights Than They Imagine

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

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Today’s Programming

STRENGTH

Bench Press
3×10-12

Notes
Perform three work sets of bench press in the 8-12 rep range. Sets may be progressive or across and leave 1-2 reps in reserve on each set.

METCON

5 Rounds for time of:
5 Hang Power Cleans
10 Burpees

Notes
HPC should be on the heavier side with each round being completed in 1-2 sets.

CrossFit Group Class Programming Template

CFSBK @ Home

After three hard fought weeks, Dan C and Carissa M took the top spots in the CFSBK 2021 CrossFit Open, Congratulations to these meat robots!

CrossFit Open Final Results

Congratulations to everyone who participated in the 2021 CrossFit Open. Whether this was your first or 11th Open, the intention is always to have some fun, test your fitness and benchmark where you’re at. The Open is an opportunity to push a little harder and engage in the sport of CrossFit with your fellow gym members and the world. Below are our top 10 men and women in the Rx’d category. Full results below.

1. Carissa Muerller
2. Toni Smith
3. Whitney Hubbard
4. Jessica Fox
5. Maria Heinegg
6. Asha Banker
7. Mary Mazilo
8. Kelley Blosser
9. Kyra Luchtenberg
19. Stella Zawistowski

1. Dan Calanca
2. David Fielding
3. Robert Gorvetzian
4. Michael Rhys
5. Arturo Ruiz
6. James Wan
7. Adam Scher
8. Andrew Knight
9. Chris Dent
10. Michael Giordano

See the full leader board, including categories by age and workout options here.

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

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Today’s Programming

STRENGTH

Back Squat
3x8s

OR

Lower body Recovery
1:00-1:30 Light Row/Bike
10-15 Light Goblet Squats
2:00 Stretch/Foam Roll

Notes
If you did 21.3/4 this weekend and still feel like bambi on ice, consider using today’s strength segment to flush out some of that soreness with some low intensity monostructiral work. If not, work up to three sets of 8 on the back squat, sets may be progressive or across. Leave about 2 reps in reserve.

METCON

5 Rounds for time of:
12 SA DB Push Press L
24 Double Unders
12 SA DB Push Press R
24 Double Unders
Rest 1:00

Notes
DB Push Presses should be heavy but unbroken
JR: 24 DU / 12 DU / 24 Alt 2 / 48 SU

CrossFit Group Class Programming Template

CFSBK @ Home

KMO (Katie M) originally started with CFSBK back in 2010 when we had just moved onto Degraw street. After a recent hiatus, its great to see KMO back in action in group classes!

Submit by 8pm tonight!

Today is the last official day for the 2021 CrossFit Open so make sure to submit your 21.3&4 scores by 8pm this evening! We’ll have the final results for our affiliate tomorrow and will tabulate the AM versus PM scores and post the results on Wednesday. This year’s open presented some unique challenges running the workouts within our capped classes and mostly limited to the group format but we want to shout out our awesome coaches who got everyone through the workouts over the past three weeks! We love the Open, but three weeks of not knowing what your week of programming is going to look like, fitting in two heats of a workout into 60 minutes and making sure everyone has the opportunity to get their workout it is not easy!

Below are the four scored events we had in this year’s open. What did you think of the programming this year? Which was your favorite and least favorite workout this year??

21.3&4

For total time:

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats 
30 bar muscle-ups
15 thrusters 

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

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David Osorio on the MarbleCast Postcast

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

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Today’s Programming

ASSISTANCE/STRENGTH

A1: 5 Sumo Deadlifts
A2: 1:00e Side Plank
A3: 15 DB Chest Flys

Notes:
Take 25-30 minutes to work through the three exercises above. Aim for 4-5 total sets. Keep the Sumo Deadlifts submax and just look to move consistently through the three exercises.

METCON

Tabata Tasters Choice

Notes:
Perform 8 rounds (3:40) of :20 on :10 off on either of the following movements: Row, Bike, Double Unders, Sit-Ups or Kettlebell Swings

CrossFit Group Class Programming Template

This Satanic Celine Dion shirt Jenn is rocking is the real winner of this year’s Open

Do your legs feel like $#!T?

If you performed 21.3&4 Friday or yesterday, you’re probably moving pretty slowly by now and could use a little TLC. Check out Virtual Active Recovery with Coach Fox TODAY at 10am!! Time well spent!!!

New Cycle Starts Tomorrow

The following cycle will last for 6 weeks weeks and take on a new rotating format. The Lower body bias will remain consistent on M-T-W and F-Sa-Sun while the upper body bias on each day will rotate over the three weeks. After three weeks the template will reset at the week 1 biases and start over. For example tomorrow, there will be a Squat and Overhead Press bias in the programming then on Tuesday there will be a Hinge and Horizontal Push (bench press/push-ups etc) focus. While other movement planes will appear on these days, the intent is for the majority of load/volume to be on the focus movement planes for the day. Thursdays will have a more varied programming to round out the week and include some regular skill work.

Monday
Squat
Wk1:Overhead Press
Wk2: Horizontal Push
Wk3: Pull

Tuesday
Hinge (Clean or Deadlift)
Wk1: Horizontal Push
Wk2: Pull
Wk3: Overhead Press

Wednesday
Single Leg
Wk1: Pull
Wk2: Overhead Press
Wk3: Horizontal Push

Thursday
Varied
Skill Day (Kettlebell Snatch/Kipping/gymnastics)

Friday
Squat
Wk1:Overhead Press
Wk2: Horizontal Push
Wk3: Pull

Saturday
Hinge (Clean or Deadlift)
Wk1: Horizontal Push
Wk2: Pull
Wk3: Overhead Press

Sunday
Single Leg
Wk1: Pull
Wk2: Overhead Press
Wk3: Horizontal Push

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

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Today’s Programming

Make sure to check out all the workout standards on the games website here

CrossFit Group Class Programming Template

CFSBK @ Home

Amanda reminiscent of Freddy Mercury here. We need that energy

Some Tips for 21.3&4

We took a crack at this workout yesterday and here’s what we learned:

• This workout is not a sprint for most people, you’ll need to be methodical and stick to some kind of a plan and pacing strategy to get through it. If you can do the front squats unbroken, go for it and you’ll catch your breath a bit getting through the gymnastics.
• So much of this workout depends on your capacity with the gymnastics movements given the volume per round. Wherever you are, try not to approach failure on any set and break them up into manageable chunks, even if that means steady singles
• If you’re feeling good you could do the Thrusters in 1 set, but have a plan to break it up into a 8/7 set or a 6/5/4 set.
• The rest period is quite short, but it does help. Keep your head in the game and do whatever you can to catch your breath.
• For 21.4, plan on three lifts. You have time to recover for a minute or two post 21.3 before hitting your first lift. Plan on your opener being a safe lift, your second one being a bit of a reach but still something you’re confident you can hit, and then go to attempt three based on how you feel. That barbell WILL feel heavier than it did in the warm-up so don’t be surprised when that happens. If you feel good with a split jerk, that will be the preferred version of the shoulder to overhead.

Good luck everyone!!!

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Looking at the Rise of Anti-Asian Racism in the Pandemic