CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)

Today’s Programming

CrossFit

CrossFit Group Class Programming Template

STRENGTH

Front Rack Box Step-Ups
3-4×8-10e

Notes:
Perform all 8-10 reps on one side, rest momentarily and then switch legs. Compare to 11/3

METCON

AMRAP 16:00
8e SA DB Push Press (X↑-1-2↓-1 tempo)
12 Tuck-Ups
16 Kettlebell Swings

Notes
PP: Choose a DB that allows you to get through a few rounds if not the whole workout unbroken per arm but at a challenging weight.
KB: Go for a heavier bell that will slow you down for 16 swings.

CFSBK @ Home

Fit55 @ Home

Literally everyone loves Cam. End of story.

Commusings: The Rabbit Hole with Jules Evans Commune

Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 8am (special Thanksgiving time!)
Our in House schedule today can be found on Zen Planner

CrossFit

CrossFit Group Class Programming Template

METCON

AMRAP 20:00
12 Cals Air Bike
8 Kipping Pull-ups
6 Hang Power Cleans

Notes:
Bike: 12 cals / 8 cals
KPU: 6-8 Strict, banded or self assisted 8 Jumping / 8 Ring Rows
HPC: Medium heavy (135/115/95/75/55/…) Should be doable in 1-2 sets

CASHOUT

3-5 Sets of:
10-20 Banded Straight Arm Lat Pull-Downs
:45e Side Planks 

We’re Thankful for You!

This year CFSBK is especially thankful to our incredible community for all your support during what’s been the most upside down year in our 13 year history. During our 5+ month closure you all stepped up in ways we could have never imagined or expected to keep CFSBK open. Many of you kept your memberships active, others purchased meals for coaches and we got nothing but love and support from all of you. We know this has been a tough year for everyone which makes all this support that much more incredible. Now with another potential closure looming on the horizon, we know that with our incredible community, we can make it through anything. Thank you all for showing up and keeping CFSBK a source of refuge, a second home and a space where we all go to get better and support each other. We’ll get through 2020 together, and for that, we are thankful.

Thanksgiving PT Special!

How to Celebrate Thanksgiving on Stolen Land VICE

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

Today’s Programming:

CrossFit

CrossFit Group Class Programming Template

STRENGTH

Deadlift
3-3-3-3-3

Notes
Try to go a bit heavier than 11.11.20
All reps taken from a dead start

ASSISTANCE

5 Rounds for quality and load of:
270m Run with a Medball
10-15 Pendlay Rows
5-10 Strict Toes to Bars

Notes
While this workout is not for time, move steadily through each of the movements at an aerobic pace and keep your heart rate up
PR: Sets can be progressive or across, as long as they’re challenging
T2B: Strict and slow. If you can’t perform a T2B, perform 5-10 hanging knee tucks with a 5 second hold at the top of each rep.

CFSBK @ Home

Sam A bracing before hitting a triple at 295lbs

Sign the Community Gyms Coalition Petition

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)

Today’s Programming

CrossFit

CFSBK @ Home

Fit55 @ Home

Spirit and Savannah taking on yesterday’s DB/JR AMRAPs

Thanksgiving Schedule

Below is our holiday schedule. Everything will also be reflected on Zen Planner. We’re thankful for you!

Wednesday 25th

Normal Hours

Thursday 26th (T-gives)

Virtual
8am Thanksgiving Yoga for Athletes is on!
6pm Pilates is cancelled

CrossFit Sessions
8am, 9am (Short Circuit), 10am, 11am, 12pm

Open Gym
730-9, 9-10:30, 10:30-12, 12-1:30

Friday 11/27

Virtual
Normal Schedule

CrossFit Sessions
6 & 7am cancelled. Normal Schedule from 8am onward.

Open Gym
6-7:30am cancelled. Normal Schedule from 7:30am onward.

New York City Hit a 3% Positive Test Rate. Or Did It? NYT

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

Today’s Programming

CrossFit

CFSBK @ Home

Coach Keith Practicing Safe Squatting

CrossFit’s Commitment to Diversity, Equity, and Inclusion CrossFit.com

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

CrossFit

CrossFit Group Class Programming Template

STRENGTH

EMOM 12:00
1 Hang Power Clean

Notes:
Try to make incremental weight jumps on most or all sets.

METCON

AMRAP 12:00
2-4-6-8-10-12…
Power Clean + Jerk
Burpees Over the Bar

Notes
C+J: Medium heavy weight, could be anywhere from 60-70% of your heavy single, unless your jerk weight is significantly lower.

Mariaaaa, you’ve gotta see her… Front Squat.

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

Today’s Programming

CrossFit

CFSBK @ Home

Spirit thinks using two hands on kettlebell swings is for the birds.

Thanksgiving Schedule

Wednesday 25th

Normal Hours

Thursday 26th (T-gives)

CrossFit

8am
9am (Short Circuit)
10am
11am
12pm

(Virtual Pilates is cancelled)

Friday 11/27

6 & 7am CrossFit cancelled. Normal Schedule from 8am onward.

Normal 7am and 12pm Zoom classes

Open Gym
7:30-9
9-1030
1030-12
12-130

Exercise After Covid-19? Take It Slow NYT

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)

Today’s Programming

CrossFit

CFSBK @ Home

Fit55 @ Home

Coach Katie demoing the Dumbbell SeeSaw Press

Sedentary Pandemic Life Is Bad for Our Happiness The Atlantic

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

CrossFit

CrossFit Group Class Programming Template

METCON

3 Rounds for time of:
Run 400m
12 Power Cleans + Jerks

Notes
C+J: Medium heavy, something you could hit as consistent singles. (155/135/115/95/75/55/34…)

ASSISTANCE

3-5 Rounds for Quality:
5 Strict Chin-Ups
:30 Handstand Hold
8e Single Leg DB RDL

Notes:
Chins: If you’re close to a pull-up, consider performing negatives for 2-5 reps today. Otherwise, use a band or self assisted to scale
HS: Kick up to a wall, or do a piked HS hold with your feet on your bench.
RDL: Work on your balance today and try not to use an upright for support.

Unfortunately, another gym closure seems all but inevitable. Cuomo announced that indoor dining, gyms and schools would be closed if the positivity rate hit 3% and that’s where we are now. Schools have already been closed in NYC and we think its a matter of time before we’ll follow. This would be a huge setback for the gym as we were slowly rebuilding our business and approaching 60% pre-covid revenue after 2.5 months open. Until we get something concrete, we will continue business as usual but we felt it important to tell you our closure contingency plan ahead of time:

Recurring CrossFit and Open Gym memberships
All recurring memberships will automatically go on hold until the gym is allowed to reopen. Punch cards won’t be affected and we would extend any expiration dates the same length of time that we end up closed. Members who want to support the gym and keep their memberships active can reach out to us and let us know not to put their memberships on hold. We can’t begin to express our gratitude for anyone who does this. As always, OG or CF memberships can also be used for Virtual Classes if they’re kept active. Members may also consider switching to our virtual only membership $185/M as another option.

Equipment Rental
Depending on the length of closure, CFSBKers with active memberships post Sept 2nd, 2020 will be able to borrow one KB or DB until we reopen. Supplies are limited and we’ll schedule some pick-up windows like last time. Rowers may be rented for $140/M if you don’t have an active membership or $70/M if you have any kind of active recurring membership (punch cards excluded). Bikes, barbells and plates will NOT be loaned or rented out.

Stay tuned for more and wish us luck.

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

Today’s Programming:

CrossFit

CFSBK @ Home

King Charles floating through Mondays Press, Kettlebell Swing, Double Under Metcon

Is Taking Vitamins An Adequate Substitute For Eating Rhino Horns?