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

Workout of the Day

STRENGTH

Hang Power Clean
1-1-1

Notes:
Work up to a heavy but technically sound single on the power clean.

METCON

AMRAP 15:00
3 Power Cleans
6 Strict Pull-Ups
9 Burpees

Notes
PC: Drop the weight a bit from your heavy single. If you were able to go heavy on the strength segment you might load to around 75% for the power cleans in the metcon. It should be a weight you can do paced singles on.
Pull-Up: 6 Strict / 4 Strict / 6 Banded / 6 Self Assisted

CrossFit Group Class Programming Template

Devi A rocking an old school CFSBK tank. Devi has been a member since 2012 and we love her!

A Referee Pursues Her Calling in the Men’s Game NYT

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

Today’s Programming:

Workout of the Day

STRENGTH

E2MOM 16:00
3 Deadlifts

Notes:
Pull three deadlifts every other minute for 8 sets. No touch and go reps.

ASSISTANCE

16:00 for Quality and Load
1:00 Bike
10 Ring Rows
10 Barbell Shrugs

Notes:
Bike: Should feel like a 75% effort to keep your heart rate up but not wreck you.
Shrugs: Start the shrugs at your first Deadlift warm-up weight (or above if you’re familiar with shrug weights for you) and work up as appropriate.
Ring Rows: Hold the top and bottom of each ring row for a 1 beat and avoid momentum. Feel free to play with the grip angle on these today.

CrossFit Group Class Programming Template

CFSBK @ Home

Welcome back Mikey!!!

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

Today’s Programming

STRENGTH

Wide Grip Pause Bench Press
3×8-12 reps

Notes
Assume a Grip about a hand width wider than your typical bench press grip. Pause for a 1 beat at the bottom of each rep. Leave 2-3 reps in reserve each set.

METCON

16:00 AMRAP
12 Weighted Step-Ups
12 Tuck-Ups
12 Ring Push-Ups

Notes
Use two heavy Dumbbells or Kettlebells for the step-ups and choose a box height such that your hip crease is just below your knee when the foot is on top of the box.
Push-Ups: By in for ring push-ups should be the ability to do around 15-20+ unbroken strict push-ups. Ring / Standard / Incline or Banded

CrossFit Group Class Programming Template

CFSBK @ Home

Fit55 @ Home

Who says our CFSBK @ Home classes are just for sapiens? Whiskey (Jody P’s pup) getting a good look at the movement demo

Jolene (Bardcore | Medieval Style) Hildegard von Blingin’

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

Today’s Programming

Workout of the Day

STRENGTH

Back Squat
1-1-1
80% Rep out

Notes:
Work up to a heavy but submax single. We are not spotting today so try to keep 1 rep in reserve on these single attempts.
For the rep out, aim to get 5-8+ reps.
If you havent done many of the squat workouts leading up to this single, perform 5-5-5-5 instead.

METCON

7:00 AMRAP
49 Double Unders
14ea Singe Arm DB Push Press

Rest 2:00

7:00 AMRAP
49 Double Unders
7ea Single Arm DB Thrusters

Notes:
JR: The JR shouldn’t take more than around a minute to complete. 49 DU / 30 DU / 50 alt 2 / 75 SU (movement sub: 20 anchored sit-ups)
DB: Try to go heavy on the DB. For the PP You can break the 12e into 7R, 7L, 7R, 7L if you’d like.

CrossFit Group Class Programming Template

CFSBK @ Home

Bask in the glory of Alona’s Kettlebell Swing

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Vanderbilt’s Sarah Fuller is the first woman to play Power 5 football. She’s been a long time coming. NYT

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

Workout of the Day

STRENGTH

EMOM 15:00
A: 8 Touch and Go Deadlifts
B: 5 Chin-Ups
C: Rest

Notes:
Deadlifts should be unbroken with progressive or consistent loading.
If 5 Chin-Ups are easy for you add some external load. Regardless, its okay if you have to do it as 3/2 or broken up otherwise within the minute. Otherwise perform 5 banded or 8 self assisted to scale down.

METCON

EMOM 16:00
A: 15 Kettlebell Swings
B: 10-15 Burpees

Notes:
Choose a medium heavy weight on the Kettlebell that will allow you to go unbroken.
Burpees should be done in under :45

CrossFit Group Class Programming Template

Steven taking the 40lb DB for a ride

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

Today’s Programming

Workout of the Day

With one partner working at a time, complete the following workout.

3 Rounds for Time:
540m Medball Run
40 Barbell or Dumbell Thrusters
50 Cal Bike

example:
partner A runs 270m
partner B runs 270m
Partner A does 10 Thrusters
Partner B does 10 Thrusters
Partner A does 10 Thrusters
Partner B does 10 Thrusters
Partner A bikes 25 cals
Partber B bikes 25 cals
Then repeat two more times.

Partners may break up the thrusters and bike however they would like.
Thruster weight should be such that you don’t want to do more than 10 or so reps in a set.

Guided Recovery

Your coach will guide the group through some active recovery and correctives so you can leave the gym humming like a bird.

CrossFit Group Class Programming Template

CFSBK @ Home

Anja working a ring support with a single leg self spot

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

Today’s Programming

Workout of the Day

30:00 For Quality and Load
2:00 Row
16 FFE Barbell Reverse Lunge
1:00e Side Plank or 2:00 trunk work of your choice.
16 Seated Arnold Presses

Notes:
Maintain an aerobic pace on the row and try to do the side planks unbroken. Weight on the lunges and presses should be progressive until the rep range is quite challenging.

CASHOUT

3 Sets
8-10e Windmills
10-12e Single Leg RDLs

Notes
Use the same implement for both movemnts and try to move at a steady pace.

CrossFit Group Class Programming Template

CFSBK @ Home

Fit55 @ Home

A message from Akoto

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

Workout of the Day

METCON

For Time:
400m Run
then
21-15-9 Reps of:
Power Clean
Wall Ball Shots
then
400m Run

Notes:
Run: 400m / 270m / 400m Row sub
Power Clean: Should be a medium heavy weight where you might be able to perform a few touch and go sets
Wall Ball: Pick a weight and height that challenges you to do the 21 set in 1-2 sets.

STRENGTH

Tempo Strict Pull-Ups
5×5 @ 1↑-2-3↓-2 tempo

Notes:
Adjust your assistance so that you can hold a mature top position and have a controlled lowering phase. If you can perform 5×5 strict add additional weight.

CrossFit Group Class Programming Template

Follow up on Neil, Yoriko and Genji (born 10/29/20)

I (Neil) started CF soon after I turned 38 when I realized I was out of shape. I gave myself 2 years to become “the fittest 40-year old that I could be.” While I was highly motivated, honestly speaking, I did not love CF at first. The gymnastics movements were difficult and I had limited mobility. However, the persistence and determination paid off and after 3 months, I became faster, stronger and more focused. By the time I turned 40, I was in better shape than I ever was and have not since looked back.

In July 2018, Yoriko and I moved from SF to Brooklyn to be closer to family. I signed up for CFSBK 3 days after relocating based on a recommendation from my previous coach, Chris Comma, who happens to be the son of CFBSK favorite Constance. I immediately felt at home with the amazing community and highly-skilled coaches. I also saw that CFSBK offered a class called Short Circuit, which I thought Yoriko would appreciate. She went for a trial class the following week and quickly got (in her own words) addicted. The combination of quick, varied movements with a group of amazing people helped her reach her fitness goals.

Yoriko became pregnant right before the pandemic and soon after, we were doing virtual classes at home. She was determined to maintain her fitness regimen during her pregnancy as she felt it would be a key element to a healthy and smooth pregnancy. In her later stages of her pregnancy, Yoriko started online training with Coach Whit, who did a phenomenal job at creating workouts that were aligned with each stage of her pregnancy. She was able to continue her workouts until 3 days before our son was born.

On 10/29, Genji was born and we could not be happier. While we are pausing our workouts for the next few weeks to adjust to being new parents, we are excited to return to the gym. We hope that everyone has a safe, healthy year end and can’t wait to see everyone very soon. Happy Holidays!

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

Today’s Programming:

Workout of the Day

METCON

Start a running clock and at the 0, 6 and 12 minute marks perform:

3 Rounds of:
6 Deadlifts
9 Push-Ups*
27 Double Unders

Notes:
Each interval of the triplet should take around 3-4 minutes or less so the workout roughly 1:1 work to rest.
*If you came yesterday you can replace Push-Ups for DB shoulder Presses
Compare to 10.29.20

Deadlifts: (54 total reps) Go medium heavy for this rep range, you should be able to pull all 6 reps unbroken ever round. Ideally its the same weight for all rounds but if you feel like you over or under shot after the first round you can adjust the load.
Push-Ups: (81 total reps) 9 Push-ups / 6 push-ups (on toes only) / 9 Inclined Push-Ups
Double Unders: (243 total reps) 27 DU / 18 DU / 27 Alt2

STRENGTH

4-5 sets of:
A1: 10-12 Ring Rows
A2: 15-25 Sit-Ups

Notes
RR: Hold the top and bottom of each rep for a 2 count.
SU: Tasters choice on if they want to use an anchor or not

CrossFit Group Class Programming Template

CFSBK @ Home

Dan the man with some Split Jerks

Why This Mama Loves CrossFit

Check out this throwback Huffington Post article from 2014 where CFSBKer Denise H talks about her post partum relationship with training at the gym!

“In August 2013, I started taking classes at CFSBK after getting bored with just running to stay in shape. My first group class was difficult, but I survived and continued to go back week after week. My muscles were sore, but I was having fun exercising and practicing double unders and handstands. I’m usually exhausted after each workout, but I’m almost always smiling because I feel strong and healthy, and I have spent quality time on my physical well-being. I just turned 43 in February, and I feel better than I did at 33.” Read the full article here

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 Group Class Programming Template

STRENGTH

4-5 sets of:
A1: 16t FFE KB or DB Front Rack Reverse Lunges
A2: Accumulate :30 Ring Support

Notes
Lunge: Use two heavy DB or KBs for the reverse lunges. Really try and challenge yourself!
Ring Support: Mature / Feet on bench / Prone Ring Support

METCON

EMOM 15:00
A: 10-20 Cal Row
B: 10-20 DB Bench Press
C: Rest

Notes
Try to finish the row in under :50
Go heavy on the bench press and each set should be challenging within that rep range.

CFSBK @ Home

Fit55 @ Home

James W during a Hang Power Snatch EMOM in Open Gym

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