Workout of the Day

STRENGTH

Thruster
1-1-1

Notes:
Build to a heavy single thruster from the rack in 15 minutes.

PARTNER METCON

AMRAP 16 MIN
3 Wall Walks
12 DB Thrusters (40/25/17.5#)
16 Alt DB Front Rack Reverse Lunge (8ea)

Notes

Partners alternate movements, “you go, I go,” style.

A does 3 wall walks. B does 3 wall walks.
A does 12 thrusters. B does 12 thrusters.
A does 16 lunges. B does 16 lunges.
That’s 1 full round. Rinse and repeat!

The Db’s are not intended to be very heavy. Use a moderate load and aim to keep the thrusters unbroken through the duration of workout.

Yes… there’s a lot of “interference” in this workout! Do your best to relax and recover as much as possible while your partner is working.

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CrossFit Group Class Programming Template (WK8/8)

Ben’s Box Mechanics DETAILING all our Ergs recently. Our rides have been pimped!

The Thruster

Workout of the Day

ASSISTANCE

15 min For Quality
5-10 Kipping Pull-ps
20 alt/10 ea Bear Plank KB Drag Throughs
*Floater Monostructural Movement
30 sec Hollow Hold

Notes
This is for quality, not rounds. Use this as an opportunity to dial in your kipping technique, rather than being worried about the clock.

Int and Adv: work on virtuous global hollow and arch positions with legs straight, heels together, and an active shoulder throughout.
Beginner: 3-5 strict pull ups (negatives, banded, or foot assisted are all OK) + 3-5 kip swings

*Floater options:
a. 1:00 Bike
b. 1:00 Row
c. 130m Jog

FLOATER STRENGTH

A. Split Jerk, 1-1-1-1-1

B. Back Squat, 2-2-2

C. Deadlift, 4×6 @ RPE 7/10

D. Snatch, 1-1-1-1-1

E. Thruster, 1-1-1

Notes

Tomorrow we have thrusters, wall walks, and lunges! Modify your efforts today as needed.

Continue to use your training log to make progress on your lifts!

Split Jerk, Snatch, and Thruster: Opportunity to work up to a heavy single. If you’re feeling dialed in, go for a new 1 Rep Max. If not, just get some heavy weight on the bar and work your technique!

Back Squat: Heavy double. Track back to week 4.

Deadlift: Use your notes from two weeks ago, where we did 4×6 at a moderate load. This could be just a touch heavier than what you did that day.

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CrossFit Group Class Programming Template (WK8/8)

Madison working through “Stonewall” in style!

CrossFit Games Athlete looking for a sublet

Hi all! Former CFSBK member here (diapers and dumbbells 2017-2018 crew, where ya at?) My brother, 2023 Games athlete Jack Farlow is doing an internship later this summer in NYC and hoping to find accommodation from July 22-Aug 29. If anybody has an extra room or knows of a sublet, please let him know at jackfarlow@gmail.com. Thank you!!!

Today’s Schedule

CrossFit: 8am, 10am, 11am, 12pm
Short Circuit: 9am
Open Gym: 8am-4:30
Hybrid AF App Open Gym Access: 5am-8am

Workout of the Day

STRENGTH

Snatch
1-1-1-1-1

Notes

Adv: Work up to a heavy single on the split Jerk! Not necessarily a 1 RM test, but if you’re fired up and everything’s clicking, take advantage of it.
Int: Find a moderately heavy weight that you can perform several singles at, making each rep as technically proficient as possible.
Beg: You may opt to do sets of 2 reps instead of singles to get more practice. Keep the loads moderate enough that you can focus on speed, power, and accuracy, rather than being concerned if you’ll make the lift or not.

It’s heavy single day! Visualize, Commit, Execute!
1. Visualize: Take a moment or two before each lift to visualize your success. Be specific. See yourself make the lift. Feel what it’s like to have a successful rep.
2. Commit: When you walk up to the bar, commit yourself to the lift completely. If you’re doubting yourself before you even start, it’s worth spending a moment to change your mind, otherwise you’re just getting in your own way. #BELIEVE
3. Execute: Do the thing! Don’t overthink it.

PARTNER METCON

AMRAP 12:00
30 Double Unders
9 Hang Power Snatches @ 95/65/45#
9 Overhead Squats

Notes
Partners alternate full rounds of work. The snatches do not need to be unbroken, but it should be a light enough weight that you can execute with crisp technique in 2 sets. The overhead squat should be unbroken. Determine your loading based on your weaker movement!

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CrossFit Group Class Programming Template (WK8/8)

HOLIDAY SCHEDULE

Thursday 7/4

CrossFit: 8am, 9am, 10am, 11am
Open Gym: 8am-12pm
Hybrid AF App Open Gym Access: 5am-8am

Friday 7/5

CrossFit: 8am, 10am, 11am, 12pm
Short Circuit: 9am
Open Gym: 8am-4:30
Hybrid AF App Open Gym Access: 5am-8am

WHAT IS HYBRID AF APP OPEN GYM ACCESS?

Workout of the Day

AMRAP 6:00
6 Deadlifts @ 225/155/105#
12/9/6 Cal Bike

Rest 3 min

AMRAP 6:00
10 DB Bench Presses
15/12/9 Cal Row

Rest 3 min

AMRAP 6:00
10 Alt Renegade Rows
130m Run

Notes
Rows: No Push Up. 10 total, 5 each side.

Choose heavy DB weights for bench and rows that you can get through at least a couple of rounds unbroken.

The barbell weight should be about a 7/10 RPE for an unbroken set of 6 reps.

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CrossFit Group Class Programming Template (WK8/8)

Part 2 of our throwback trifold from 2010

2024 Pride Fundraising Totals

Hey ya’ll, below are the totals raised for this year’s benefactors. This year in total we raised $3,852 for some great causes through our two primary pride fundraisers.

“Stonewall”

CFSBK collected $1,860 from 75 donations and made two $930 donations to the Marsha P. Johnson Institute. The receipts for these donations can be found here & here.

Queer Trans Strength NYC “Strength & Pride” Powerlifting meet

The gym also offered to match total funds raised by this meet and donate to G.L.I.T.S. The total raised was $1,992.32 with CFSBK covering $1,584. The receipt for this donation can be found here.

Thank you to everyone who donated and participated in any way this year!

Workout of the Day

STRENGTH

Back Squat
Build to a heavy double in 18 min, then 2×2 @ 90%

Notes
Last week of squats this cycle, same rep scheme as week 4. Reference your training notes and go for it today! Use spotters for any lift that you’re not 110% sure you’ll stand up.

We’ll have an opportunity to test out a heavy single during the next cycle, so make some good notes about what you do today to help your future self!

ASSISTANCE

3-4 Rounds:
Supinated Grip Bicep Curl 21’s
Side Plank Raise x 15 ea
Single Arm Plate Pinch Grip Hold x 30 sec ea
Arch Hold x 30 sec

Notes
Move through this like a circuit, with minimal rest between movements.

Curls = 7 bottom half, 7 top half, 7 full. Trackback to 5/20/24 for the last time we did this!

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CrossFit Group Class Programming Template (WK8/8)

Lauren B on a Friday on Degraw Street

Pride Donations Update

We raised $1,860 through 75 unique donations! We’ve donated $930 to Marsha P. Johnson Institute however the Sylvia Rivera Law Project donation page has not been working the past two days so we’ll follow up this week with the receipts once we are able to donate. We also will be including our matching contribution to the Queer Trans Strength NYC donations to GLITS once we get the final total from them!

Workout of the Day

STRENGTH

Split Jerk
1-1-1-1-1

Notes
Adv: Work up to a heavy single on the split Jerk! Not necessarily a 1 RM test, but if you’re fired up and everything’s clicking, take advantage of it.
Int: Find a moderately heavy weight that you can perform several singles at, making each rep as technically proficient as possible.
Beg: You may opt to do sets of 2 reps instead of singles to get more practice. Keep the loads moderate enough that you can focus on speed, power, and accuracy, rather than being concerned if you’ll make the lift or not.

METCON

AMRAP 7:00
2-4-6-8-10-etc.
Strict Chin Ups
Russian KB Swings
*10 Sit Ups after each round

Notes
KB: Choose a weight that is moderately heavy for you, but the focus today is your chin ups.

Sit-ups: on your sit ups! Finish with the elbows past the knees.

Chin Ups: Choose a challenging variation you can’t do more than 5-7 reps unbroken on when fresh.
*RX+ Chest to Bar
A. 1-2-3-4-5-etc. (Half volume)
B. Full volume, banded
C. Full volume, foot assisted

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CrossFit Group Class Programming Template (WK8/8)

Part 1 of our old trifold from 2010. The copy is still spot on in terms of what we do!

Holiday Schedule

Thursday 7/4

CrossFit: 8am, 9am, 10am, 11am
Open Gym: 8am-12pm
Hybrid AF App Open Gym Access: 5am-8am, 12pm-5pm

Friday 7/5

CrossFit: 8am, 10am, 11am, 12pm
Short Circuit: 9am
Open Gym: 8am-4:30

What is Hybrid AF App Open Gym access?

Workout of the Day

Farmer’s Carry “Fatback”

Pick handles, deadlift x 2 reps. On second rep, carry 40 ft. Repick, deadlift 2 reps. On 2nd rep, carry back 40 ft.

Total 4 reps/set.
5-6 sets progressively heavier working up to a near max effort (meaning, as heavy as you can carry without the handles slipping out of your hands; that includes warm up sets).

Rest 2 – 4 min.

Notes:
Focus on ab bracing, and controlling the negative on your deadlifts. Today is a day we get to push our grip strength ceiling a little bit! Take ample rests, and dial in every set. Be strategic about your warm ups, take slightly more ambitious jumps.

Sandbag Over Bar Partner Interval

Max reps over bar in :45 sec.
5 rounds working every 3:00.

Load bag over bar for as many reps as you can, walking back and forth to either side of the rack.

Partners take turns working and resting. While A works, B watches the clock. A begins at start of clock, B begins at 1:00, :15 sec to transition between who’s working.

Notes
Powerful extension, keep bag close. This is a repeat workout, see if you can increase weight or reps or both for the intervals.

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CrossFit Group Class Programming Template (WK7/8)

Woof.

July Strength Cycles available!

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 6 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters.

DAYS & TIMES

Morning Strength Cycle
This cycle meets at 7:30AM Monday, Wednesday and Friday.
Begin Date: July 8th
End Date: August 16th

Register here!

Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday.

Begin Date: July 8th
End Date: August 16th

Register here!

Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.

Begin Date: July 8th
End Date: August 16th

Register here!

Workout of the Day

Notes
Today’s workout is our annual pride workout “Stonewall”. This workout commemorates the Stonewall Rebellion, a week long demonstration and riot that started on 6/28/69 and is considered to be the start of the LGBTQ+ rights movement. Today’s event is free and we ask that everyone contributes $20 (or more!) to our annual benefactors the Sylvia Rivera Law Project and Marsha P. Johnson Institute. CFSBK will be collecting donations directly then dividing the total between the two orgs. We will make the donation and post the receipts on Monday.

DONATE TO OUR “STONEWALL” FUNDRAISER HERE!

Also, pride is a celebration!! So wear your brightest colors today!!!

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CrossFit Group Class Programming Template (WK7/8)

Mikey winning pride last year.

Workout of the Day

FLOATER STRENGTH

A. Split Jerk, 5×2

B. Back Squat, 4×4 / Alternating KB Gorilla Row, 3×12-20 Alt

C. Strict Pull Ups, 5×3-5

D. Clean, 1-1-1-1 (not if you’re coming tomorrow!)

E. Deadlift, Heavy 5

Notes
We have the Stonewall workout tomorrow, which involves squat cleans, double unders, shoulder-to-overhead, and burpees! Moderate your efforts today accordingly.
Continue to use your training log to make progress on your lifts! If you’re not already using Beyond the Whiteboard, what are you waiting for??
On the strict pull ups, modify as needed for 5 challenging sets: add weight, add tempo, do negatives, or add a band!

PARTNER METCON

6 Rounds For Time:
9/7/5 Cal Bike
12 Walking Lunges
12 Toes to Bar

Notes
Partners alternate full rounds, 6 total, 3 each.

Each round here should ideally take about 90 seconds or less, so scale reps accordingly. Aim to hold a high pace on the bike from the get-go today; it should be 30 seconds or under. Be efficient in your transitions. As soon as your partner finishes their gymnastic movement, be ready to get after it on the bike.

The walking lunges are at bodyweight.

TTB Scaling
A. 6-12 kipping
B. 4-6 strict
C. 6-12 partial range of motion (kipping leg raise)
D. 12 sit ups

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CrossFit Group Class Programming Template (WK7/8)

Preorder our TYR x Jim Gentry Skull Shirts by today!

We’re dropping some awesome new TYR shirts with a custom logo made by our own Jim Gentry. You may know Jim from Open Gym or from his tattooing folks at our art shows. The deadline for the preorder will be June 30th and they should arrive about 4-6 weeks later. We will have extra stock available in limited quantities but jump on it if you want to secure your size!

Preorder here!

“STONEWALL” TOMORROW!

This Saturday we’ll be running “Stonewall” to end pride month. We wrote this commemorative workout in 2013 and made it our official pride workout that we perform on the last weekend of June since 2018. This is a FREE event and can be found under the EVENTS tab in your Zen Planner membership app. Drop ins are also available at this link. We ask that everyone donate to our benefactors using this Zen Planner link (add as many donations as you’d like!) and dress in your most colorful get up!!

Workout of the Day

STRENGTH

Clean
1-1-1-1-1

Notes

Advanced: Work up to a heavy single on the clean! Not necessarily a 1 RM test, but if you’re fired up and everything’s clicking, take advantage of it.
Intermediate: Find a moderately heavy weight that you can perform several singles at, making each rep as technically proficient as possible.
Beginner: You may opt to do sets of 2 reps instead of singles to get more practice. Keep the loads moderate enough that you can focus on speed, power, and accuracy, rather than being concerned if you’ll make the lift or not.

It’s heavy single day! Visualize, Commit, Execute!
1. Visualize: Take a moment or two before each lift to visualize your success. Be specific. See yourself make the lift. Feel what it’s like to have a successful rep.
2. Commit: When you walk up to the bar, commit yourself to the lift completely. If you’re doubting yourself before you even start, it’s worth spending a moment to change your mind, otherwise you’re just getting in your own way. #BELIEVE
3. Execute: Do the thing! Don’t overthink it.

METCON

For Time
530m Run
21 DB Front Squat @ 50/35/20# ea hand
400m Run
15 DB Front Squat
270m Run
9 DB Front Squat

Notes:

Choose a relatively heavy DB weight that will be a grind for you, such that you most likely need to break up the round of 21 reps.

Scaling
Run Volume Modification: 400/270/130m – choose this option if a comfortable 400m run for you takes longer than 2:30.
Bike Sub: 1500/1200/900m
Row Sub: same as run

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CrossFit Group Class Programming Template (WK7/8)

The scene at the Queer Trans Strength “Strength and Pride” Powerlifting event last weekend

“STONEWALL” THIS SATURDAY!

This Saturday we’ll be running “Stonewall” to end pride month. We wrote this commemorative workout in 2013 and made it our official pride workout that we perform on the last weekend of June since 2018. This is a FREE event and can be found under the EVENTS tab in your Zen Planner membership app. Drop ins are also available at this link. We ask that everyone donate to our benefactors using this Zen Planner link (add as many donations as you’d like!) and dress in your most colorful get up!!