Workout of the Day

Gymnastics

12:00 for Quality:
5-15 Body Piked HSPUs
20 Hollow Hold Banded Pull Downs
:30e Couch Stretch + :30 Active squat hold

STRENGTH

Bench Press
Heavy 8-10

Notes
✵If you came week two, you can plan on hitting 5-10lbs more than you did on 3/13. Arrange your warm-ups to hit that target weight.
✵If not, work up to a heavy set of 8-10 reps performing sets of 10 until you have 1-2 reps in reserve or don’t hit 10.
✵For both, try to perform today’s training in around 6 total progressive sets.

METCON

EMOM x 4 Intervals
1:00 Air Bike Cals
1:00 Handstand Hold
1:00 WTD Step Overs or Sit-Ups
1:00 Rest

Notes
✵Each minute rotate to a new station completing as quality work as you can.
✵If your legs feel like toast from Saturday, perform the sit-ups in today’s workout.
✵ For the handstand, kick up to a wall, perform a wall walk or attempt freestanding HS if you can control it.

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CrossFit Group Class Programming Template (WK6/8)

Short Circuit Upright Rows going down

ICYMI: Handstands and Wrist Comfort

Are your wrists sensitive to handstands? Check out this video we recently posted discussing different ways to find your best fit for wrist comfort when going upside down.

Workout of the Day

ASSISTANCE

3 Rounds for Quality:
65m Farmer’s Carry
8-10 Barbell Roll Outs
10e Lateral Medball Toss

PARTNER METCON

For Time:
Row 250m (x2)
Row 500m (x2)
Row 750m (x2)
Row 500m (x2)
Row 250m (x2)

Notes
Compare to 7.27.22 & 3.9.22
Partner A rows 250, then partner B rows 250, Partner A rows 500 etc. Reset the monitor at the start of each transition.

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CrossFit Group Class Programming Template (WK5/8)

Yesterday at the CrossFit North East Affiliate Summit Coach David spent the afternoon with former CFSBKers Melissa and Jess. Melissa was a long time CFSBK and moved to CT abour 5 years ago to open Bell City CrossFit. Jess was a CFSBK member and front desker and currently a co-owner of CrossFit DC!

Workout of the Day

METCON

For Time:
400m Run
30 Thrusters (weight 1)
15 Burpees
400m Run
20 Thrusters (weight 2)
15 Burpees
400m Run
10 Thrusters (weight 3)
15 Burpees

Notes
The Thruster weight should go from “”light”” to “”medium”” and finish “”heavy”” with each round taking 1-3 sets to complete. Below are some examples you might consider
75/95/115
45/65/85

ASSISTANCE

Floater! Choose one exercises that corresponds to a movement you’ve performed less of this week.

1. Double Kettlebell Deadlift 3x 8-12
2. Chin-Ups 3×6-8
3. DB Bench Press 3×8-12

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CrossFit Group Class Programming Template (WK5/8)

A certified CFSBK OG Nora R getting after some lunges in Short Circuit

Our 3rd Annual Strong Sets Comedy Show!!

Join us at our third annual comedy show on Friday, April 21st! We’ve got a great line up and are so excited to share this awesome event with our community!!! Bring a friend!!!

“Strong Sets” features some of the best stand ups in NYC performing, you guessed it, stand up comedy. We are the only comedy show in the world that is performed at a gym. And, therefore, we are the strongest comedy show in the world. Full stop.

Cohosted by: Courtney Fearrington (Sirius XM) and Maria Heinegg (Bravo)

Pull up for great jokes from:
–Rufat Agayev
–Gracie Canaan
–Sam Morrison
–James Hamilton
–Courtney Maginnis
–Donnie Sengstack

Show:
Doors 7:30pm/ Show: 8pm

***It’s BYOB so bring your favorite bevies.***

BUY TICKETS HERE

Workout of the Day

GYMNASTICS

3 Rounds / 15:00 for Quality:
A1: Kipping Pull-ups
A2: 5e Log Roll Tuck-Up
A3: 5-8e ATG Split Squat

Version 1 (Novice)
(2x) Jumping Chin-Up + 1 sec lock-off

Version 2 (intermediate)
(3x) 2 Kip swings + pause kipping Pull-Up

Version 3 (advanced)
3-6 cycled Kipping Pull-Ups with 1 sec pause at top

Video example of 2 reps of each version.

METCON

5 Rounds for time of:
6 Chin-Ups
12 Alternating DB Snatches
36 Double Unders

Rest 1:00

Notes
6 Chin-Ups / 3-4 Chin-Ups / 6 Banded or Kipping / 8 Ring Rows
DB Snatch 50/35/20
36 Double Unders / 24 Double Unders / 12 Double Unders / 48 Single Unders

ASSISTANCE

DB/KB Shrugs
3×12-16

Notes
Hold the top and bottom of each rep for a 2 count

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CrossFit Group Class Programming Template (WK5/8)

There are few things more rewarding than putting a heavy weight overhead.

Lost & Found Roundup

Another week, another batch of forgotten items, another artistic L&F layout by Aaron W. This week’s theme pays tribute to the greatest pro wrestling game in the history of planet earth. Scroll through the album below to see what ever happened to your lost water bottle.

Workout of the Day

STRENGTH

Pause Bench Press
Heavy 1-3

Notes
In no more than 8 total sets work up to a heavy 1-3 with a 2 second pause at the chest. Try to go heavier than week 1 or perform more reps at the same weight.

PARTNER METCON

AMRAP 16:00
4 50′ Shuttle Runs
16 Kettlebell Swings or Goblet Squats
8-16 Hand Release Push-Ups

Notes
Alternate complete rounds with a partner for 16:00.
If you came Tuesday and not Wednesday, choose the Squats
If you came Wednesday and not Tuesday, choose the Swings
If you came both or neither choose whichever. There will be squatting patterns on Saturday
The Push-up volume should be unbroken or close every set. You might decrease the reps each set depending on how you feel.

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CrossFit Group Class Programming Template (WK5/8)

Matt E working some snatches during 23.3

CFSBK Scholarship Program

Since 2020 CFSBK has offered pay what you can memberships for those who cannot afford our posted rates. We know first hand how impactful health and community can be for people and this program strives to make our gym more accessible regardless of economic status. We have several individuals participating in this program but still have some available slots. Here’s how it works:

For every 30 members we have, one pay what you can scholarship will be provided for an individual in need. Scholarship recipients are kept private outside of myself and our admin who helps manage the program. To the rest of our staff and members they are just like any other CFSBKer.

Applicants can fill out this form and, if accepted, are required to come to the gym at least 6 times per month to maintain their scholarship status. Members who lapse on this requirement without notifying us with cause will forfeit their scholarship and have to reapply for consideration.

Please note that we already offer 12% discounts to full-time teachers, students, FDNY, EMT, DOS, Social Workers and Armed Services

Workout of the Day

SKILL Review: Pistols

GYMNASTICS

3 Rounds / 15:00
A1: 2 Wall Walks or Handstand Kick up + 30 hold
A2: 4-8e Pistols or Box Pistols
A3: 1:00e Side Plank or your favorite trunk exercise.

Pistol Options:
4-6e Pistols on the ground
4-6e Box Pistols
4-6e Lateral step-ups

STRENGTH

3-5 Progressive Sets of:
A1: Back Squat 3-5 Reps
A2: Three Point DB Row 10-16e Reps
A3: Bike 1-1:30 @ Recovery pace

Notes
Perform an empty bar and two quick progressive sets of the back squat then start the triplet. Move at a steady pace moving some heavy weights and using the bike to keep your heart rate up a bit.

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CrossFit Group Class Programming Template (WK5/8)

We took a little break from offering Foundations but now we’re back! Welcome recent grads, Ben, Justin, Tyler and Madison!

Scaling the Pistol

This is a great short overview of a range of Pistol options from which we’ll be pulling today.

Workout of the Day

5 Intervals of:

AMRAP 3:00
3 Deadlifts
6 Kipping Toes to Bars
9 Box Jumps

Rest 3:00

Notes
Although the deadlift is only 3 reps don’t go so heavy that you can’t complete multiple unbroken sets within each interval. (225/185/155/135/95/…)
6 Kipping T2B / 3-6 Strict / 12 Sit-Ups
Start back at the first deadlift every new round.

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CrossFit Group Class Programming Template (WK5/8)

Coach Steph having too much fun working those pecs on the cable machine.

Why Deadlift?

Workout of the Day

GYMNASTICS

3 Rounds / 15:00 for Quality:
A1: 3-5 :03 Lock-Off + 3 Second Negative Pull-Ups
A2: 15 Hollow Rocks
A3: 5e Front to Back Scale

Pull-up/Chin-up options:
– Body weight
– Jump to lock-off + negative
– Self assisted or banded

STRENGTH

Bench Press
Heavy 10-12

Notes
In no more than 5 total sets, work up to a heavy 10-12 on the Bench Press. Your final set should be within 1-2 reps of failure. Try to go 5-10lbs heavier than week 1 OR get more reps at the same weight.

METCON

EMOM 10:00
A: :30 Double Unders
B: :30 Burpees to target

Notes
Your goal is to give a hard :30 effort on each round and try to keep your reps consistent.

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CrossFit Group Class Programming Template (WK5/8)

The couple that spends their Sundays carrying heavy sandbags around gowanus stays together, as the old saying goes. Pictured is Coach Grant and Rachel

Our 3rd Annual Strong Sets Comedy Show!!

Join us at our third annual comedy show on Friday, April 21st! We’ve got a great line up and are so excited to share this awesome event with our community!!! Bring a friend!!!

“Strong Sets” features some of the best stand ups in NYC performing, you guessed it, stand up comedy. We are the only comedy show in the world that is performed at a gym. And, therefore, we are the strongest comedy show in the world. Full stop.

Cohosted by: Courtney Fearrington (Sirius XM) and Maria Heinegg (Bravo)

Pull up for great jokes from:
–Rufat Agayev
–Gracie Canaan
–Sam Morrison
–James Hamilton
–Courtney Maginnis
–Donnie Sengstack

Show:
Doors 7:30pm/ Show: 8pm

***It’s BYOB so bring your favorite bevies.***

BUY TICKETS HERE

Workout of the Day

30:00 PARTNER AMRAP
130m Sandbag Carry
20 Box Jump overs

Row meters

Notes
This workout begins with partner A on the rower and partner B with the sandbag. Partner A will row accumulating as many meters as they can until partner B completes the carry and box jumps at which point they’ll switch. The score is total meters rowed in 30 minutes.

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CrossFit Group Class Programming Template (WK4/8)

Seth ready to rock some sandbag carries

Sandbag Carries

We’ll review the sandbag carry in class today but here is a very simple primer video. Two of the most important points on this is grabbing your own wrist and NOT interlacing the fingers as well as finding a carry posture that is efficient and not going to blow up your biceps in the process. Happy carrying today!

Workout of the Day

For Time:
Run 400m
21 Squat Cleans
Run 270m
15 Squat Cleans
Run 130m
9 Squat Cleans

Notes
A simple but effective couplet today! Try to run hard and keep the intensity high.
Cleans 135/115/95/75/55/.. These should be steady singles or a few sets of touch and go reps per round.

CASHOUT

Partner 400m Farmer’s Carry

Notes
Carry two Kettlebells or Dumbbells for 400m trading off with a partner as needed.

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CrossFit Group Class Programming Template (WK4/8)

Vanessa Powering through some rowing intervals

Did you miss the Champions Mindset Panel hosted by Cidney F?

Recently CFSBKer Cidney F hosted three incredible athletes for a panel discussion about developing the right mindset for success. Below is the link to the recorded panel to check out!

To celebrate Women’s history month, StrengthWithin, an employee-led wellness group that creates space for LinkedIn-ers to connect on strength sports and other fitness related topics, is teaming up with Women@LinkedIn and EnableIn to bring a dynamic panel of female athletes from the worlds of competitive weightlifting and Crossfit.

Get ready for an engaging discussion on the progression of women’s participation in strength sports, and how each of these athletes harnesses the power of a “champion’s mindset” as a tool to accomplish goals on the comp floor and in their professional lives.

We will be joined by Caitlin Frankl, Katie Rose Hejtmanek, PhD, and Meg Reardon, as they share their experiences and guidance on how to set/meet goals for 2023 and beyond.

Watch the recorded panel here!