Workout of the Day

STRENGTH

Hang Power Clean + Hang Squat Clean + Shoulder to Overhead

Notes
Work up to a challenging load on the complex. For the S2O perform a push press, push jerk or split jerk, whichever you prefer.

METCON

AMRAP 10:00
Run 130m
16 Air Squats
16 Renegade Rows (total)

Notes
Try to keep a quick pace on this workout! Go a bit heavier on the Rows to challenge your pulling strength and midline.

CrossFit Group Class Programming Template (WK5/6)

Coach Steph running the floater workout at this past weekend’s event.

Fight Gone Bad!!

We had over 80 people register for Fight Gone Bad 2022!! Amazing!! The email below was sent out last week with everyone’s team information. Please make sure you’ve read it and connected with your team. Team captains should reply to the email with the team name and any other questions or considerations. 

Workout of the Day

4 Rounds for reps of:

In 3:00
12/8 Toes to Bars
16 (total) Weighted Step-Ups
AMRAP Burpees

Rest 3:00

Notes
In this interval workout, perform the first two movements before performing as many burpees as you can until the three minute mark. For the Toes to Bars, choose a rep scheme that will challenge you but allow you to complete the reps in 1-2 sets each interval. Use a 20″ box and two heavy Dumbbells for the step-ups.

CrossFit Group Class Programming Template (WK4/6)

Thank you to everyone who came out for yesterday’s RAD X CFSBK event. It was an absolute blast to celebrate this with so many amazing people. Thank you to CFSBK staff for taking care of our members, the RAD crew for making it an unforgettable day and our special guest for being the icing on the cake!! Standby for more pics and details from the event!!

Workout of the Day

“The AMRAD”

With a partner work through the triplet for 30 minutes:

20-24-28-32-36-40…reps of:
Row, cals (total)
Alternating DB Snatches (total)
Double Unders (per person)

Notes
How far can you make it through the AMRAD?! Get a partner, pick a team name and throw down!!

“608 RAD FLOATER”

AMRAP 3:00
5 Deadlifts
5 Shoulder to Overheads
5 Front Squats
5 Burpees over Barbell

Weight options
A: 95lbs
B: 65lbs
C: 45lbs
D: Less lbs

Notes
This is an optional additional workout that will happen in 608. Crank through the three minute workout and see how many reps you can put up!
You may power clean the final deadlift into the first shoulder to overhead. Perform the burpees parallel to your barbell and any method of stepping or jumping over is acceptable.

CrossFit Group Class Programming Template (WK4/6)

Danielle Brandon @ CFSBK Today!

We are so excited to reveal our special guest for the R.A.D. X CFSBK shoe release this Saturday, 4th fittest on earth, Danielle Brandon!! The event will be from around 8am until 2ish and you can either come and do the workout (register for a slot here) or just stop by to get some tacos, maybe do the floater workout, check out and buy the new shoes and hang with the crew!!

Workout of the Day

ASSISTANCE

10:00 for Quality
1:00 Handstand Hold
:30 Chin over bar hold
:30 Bottom of Active Squat hold
:30e Single Arm KB Hold

STRENGTH

Bench Press
10-10-10

Notes
Work up to a heavy 10 on the bench press. As you get closer to the end of your set, pace your reps.

ASSISTANCE

4-5 Rounds for Quality:
15/12 cals bike
10 Dips
5 Chin-Ups

Notes
The bike should take you around 1-1:30 and should get your heart rate up. Perform the dips as matador, banded matador or bench dips.

CrossFit Group Class Programming Template (WK4/6)

One More Sleep till CFSBK Gets R.A.D!!!

See you all tomorrow for our official shoe release with RAD!!!! Check yesterday’s post if you’d like to get info on how to get your hands on these shoes!

Coach Brett & Whitney’s Wedding

Workout of the Day

“KELLY”

5 Rounds for time of:
400m Run
30 Box Jumps
30 Wall Ball Shots

Notes
There is a 25:00 cap on this workout. Move at a steady aerobic pace the whole time. With a high volume workout like this you want to keep your movement graceful and consistent!
Step down from each box jump, do not bound! Use a wall ball weight/height that will allow you to perform the wall balls in 1-3 sets per round.

CrossFit Group Class Programming Template (WK4/6)

Avery W is a legend in the NYC CrossFit scene. She has been coaching at CrossFit NYC since back when CFSBK and NYC were the only CrossFit gyms in New York City. She is also a DPT and you can see her around 608!

Some Info on getting your paws on those RAD x CFSBK Shoes

A lot of folks have asked us about different ways they can get some RAD x CFSBK shoes. Here’s the deal.

1. Come to the event on Saturday! They’ve got a few hundred shoes for sale as well as some awesome CFSBK/RAD long and short sleeve shirts! First come first serve. Shoes will be available from 8am until around 2pm. We are not doing preorders for this event and they must be purchased from RAD directly on Saturday, not through CFSBK.
2. The shoes will go on sale on RADs website on Thursday 10/13 at 11am. Expect them all to sell out in under a minute so if you want them keep refreshing around 11am and you’re advised to create an account in advance as well as save your billing and shipping address. If you have apple-pay you can also use that to check out faster.
3. Once the stock is gone, they’re GONE! This is a limited run collab so good luck!!

Workout of the Day

SKILL: Turkish Get Ups

METCON

AMRAP 16:00
3 TGU (R)
6 Front Rack Reverse Lunges (R/R)
12 SA KB Swings (R)
8 Kipping Toes to Bars
3 TGU (L)
6 Front Rack Reverse Lunges (L/L)
12 SA KB Swings (L)
8 Kipping Toes to Bars

Notes
Use the same Kettlebell for the TGUs, Lunges and Swings. Try to make this 16 minutes of continuous movement today.
8 Kipping T2B / 8 Strict or hanging leg raises / 16 sit-ups.

CrossFit Group Class Programming Template (WK4/6)

Lee Savage Biking for MS

On Sunday, October 23rd I plan to ride 30 miles around the perimeter of Manhattan in support of Bike MS and my Step-Dad Bryan who has been living with Multiple Sclerosis for over 25 years. A donation of any amount will help me reach my goal!

Here is link to my donation page

Here is more information about the National MS Society and Bike MS

Thanks so much for your support!!

How Painful Should Your Workout Be?

Workout of the Day

METCON

5 Rounds for time of:
15 Push-Ups
9 Chest to Bar Kipping Pull-Ups
6 Deadlifts

Notes
There are 75 Push-Ups in this workout. If you think you can do 5 rounds unbroken scale up to 21 reps per set.
Deadlifts should be heavyish but unbroken. 275/225/185/155/..

ASSISTANCE

A1: Seated DB Curls
10-10-AMRAP

A2: Side Plank hip dips
1:00e x 3 Sets

CrossFit Group Class Programming Template (WK4/6)

Congratulations to CFSBKer Caleb Crain who recently had his short story published in the New Yorker! Read “Easter” by Caleb Crain

This Saturday!

This Saturday is our RAD X CFSBK shoe collaboration event. There will be free tacos, a special RAD group class workout and an optional floater workout happening in 608. Not to mention some more surprises! (also, shoes, yes lots of shoes you can buy!) Even if you don’t want to participate in the workout/s you’re welcome to stop by and check things out.

Here is the group class workout we’ll run. These will be full 60 minute classes with two CFSBK coaches. RSVP for a class time below!

“The AMRAD”

With one partner working at a time, complete as many reps in 30 minutes as possible of:

20-24-28-32-36-40…reps of:
Row, cals (total)
Alternating DB Snatches (total)
Double Unders (per person)

If you want to perform this group class workout you’ll need to use this link to register yourself for the class time you want to participate in.

The Rad Floater

This is an optional additional workout that will happen in 608. A coach will run heats of up to 5 people at normal intervals throughout the day. This can be done before or after your class workout. Or can be done on its own if there is enough space.

AMRAP 3:00
5 Deadlifts
5 Shoulder to Overheads
5 Front Squats
5 Burpees over Barbell

Weight options
A: 95lbs
B: 65lbs
C: 45lbs
D: Less lbs

Workout of the Day

STRENGTH

Front Squat
5-5-5

Notes
Work up to a heavy but submax 5 on the front squat. Perform 4 progressive warm-up sets then three work sets either at the same load or increasing as able.

METCON

For Time:
400m Run
21 Push Presses
270m Run
15 Push Presses
130m Run
9 Push Presses

Notes
This should be a quick workout with a medium weight that challenges you to go unbroken. The 21 and 15 rounds should take no more than 2 sets. Aim for (95/65/45)

CrossFit Group Class Programming Template (WK4/6)

Welcome to recent Foundations Grads Mike and Michele!!

66 CFSBKers have signed up for Fight Gone Bad!

Teams will start going out this week as well as more information about the fundraiser and what your next steps are. Thanks so much to everyone who has signed up. If you still want to be part of the action, check out the link below!! (or visit the front desk while at the gym!)

SIGN ME UP FOR FGB2022!!

Workout of the Day

Floater STRENGTH

Choose 1 lift to focus on.

A: Bench Press 3×5
B: Back Squat 3×5
C: Chin-Ups 5×5 (add on optional non barbell movement if desired)

PARTNER METCON

3 Rounds for time of:
20 Sandbag Cleans
30 Burpees over Sandbag
230m Sandbag Carry

Notes
Divide the work evenly between both partners. For the carry, alternate as needed.

CrossFit Group Class Programming Template (WK3/6)

Channel your inner little JB today!

Sandbag Ladder

Here is the sandbag ladder event from the 2022 CrossFit Games. Kind of a slow burn but one of the most exciting and impressive events from this years games. Use the first comment on youtube to skip to certain segments in the event.

Workout of the Day

SKILL: HANG SNATCH

then,

Every 3:00 for 7 Sets Perform
45 Double Unders
3 Hang Squat Snatches

Notes
The goal of this workout is to build up to a challenging load on the 3 hang squat snatches. Both the double unders and snatches need to be completed each round by no later than the 1:30 mark. Scale the double unders so you can complete them in 1:00 or less.

CrossFit Group Class Programming Template (WK3/6)

Next Week!!!

One week from today is our RAD X CFSBK shoe collaboration event. There will be free tacos, a special RAD group class workout and an optional floater workout happening in 608. Not to mention some more surprises! (also, shoes, yes lots of shoes you can buy!) Even if you don’t want to participate in the workout/s you’re welcome to stop by and check things out.

Here is the group class workout we’ll run. These will be full 60 minute classes with two CFSBK coaches. RSVP for a class time below!

“The AMRAD”

With one partner working at a time, complete as many reps in 30 minutes as possible of:

20-24-28-32-36-40…reps of:
Row, cals (total)
Alternating DB Snatches (total)
Double Unders (per person)

If you want to perform this group class workout you’ll need to use this link to register yourself for the class time you want to participate in.

The Rad Floater

This is an optional additional workout that will happen in 608. A coach will run heats of up to 5 people at normal intervals throughout the day. This can be done before or after your class workout. Or can be done on its own if there is enough space.

AMRAP 3:00
5 Deadlifts
5 Shoulder to Overheads
5 Front Squats
5 Burpees over Barbell

Weight options
A: 95lbs
B: 65lbs
C: 45lbs
D: Less lbs