Workout of the Day

AMRAP 30:00

Run 400m
3 Rounds of Strict Cindy
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats

Notes
Aim for about 3-4+ rounds on this and focus on movement quality over volume.

Pull-Ups/Chin-Ups
5 Strict / 3 Strict / 5 Banded or Self Assisted

Push-Ups
Mature / Elevated on box or on knees

CrossFit Group Class Programming Template (WK5/6)

GANG GANG! Renaldo, Suzy and Mo all smiles representing CFSBK on their shirts and shoes!

COACH BRETT & WHITNEY’S WEDDING PARTY

Workout of the Day

METCON

Perform this workout using either a rowing erg or air bike.

3 Rounds on a Running clock of:

50 Seconds Work
10 Seconds Rest
40 Seconds Work
20 Seconds Rest
30 Seconds Work
30 Seconds Rest
20 Seconds Work
40 Seconds Rest
10 Seconds Work
50 Seconds Rest

Notes
This is a 15 minute monostructural interval piece with alternating work to rest couplets. While you’ll be able to increase your intensity as the work intervals decrease, don’t look to be doing a bunch of sprints on this. Plan for 15 minutes sitting on the erg or bike. Score is total cals.

ASSISTANCE

12:00 / 3 Rounds of:
:30e Palloff Hold
10e Single Arm Prone Rows
Floater movement

Floater options
3-5 Pull-Ups
10-15+ Push-Ups
8-10 Hanging Leg Raises

Notes
Choose a floater movement that rounds out your training week best.
Tomorrow we have push-ups and strict pull-ups

CrossFit Group Class Programming Template (WK5/6)

Danielle Brandon Energy outside of 608 #DBE

Note on creating a fundraising account for FGB

If you’re doing Fight Gone Bad and have not set up your fundraising account, all you have to do is click the link below. If you did FGB last year you already have an account, if this is your first year just set up a profile, it takes two minutes. Then you can share your fundraising link on the emails, texts, social media. etc! (The team element is just on our end, you don’t need to do anything related to your team on gofundme)

Set up your fundraising page!

We’re already close to our first $1,000 raised for Brooklyn Community Housing & Services!

COACH BRETT & WHITNEY’S WEDDING

Workout of the Day

STRENGTH

Shoulder Press
8-8-AMRAP

Notes
In no more than 7 total sets, work up to two heavy sets of 8 and then a final AMRAP set (do not increase weight for this). Aim for somewhere around 6-12 reps on the final set. Abort mission if you lose position.

ASSISTANCE

3 Sets for load of:
A1: 50’e SA OH Carry
A2: 16 Alternating Barbell Reverse Lunges

Notes
Perform 3 progressive sets of the assistance couplet. You can go heavier than you think on the overhead carry.

LAST CHANCE FOR RAD X CFSBK SHOES

LAST CHANCE TO GET RAD X CFSBK Shoes is TODAY at 11am on the Rad website. They will sell out almost immediately so we recommend you create an account and enter billing info before the 11am drop to speed up your purchase.

CrossFit Group Class Programming Template (WK5/6)

Fundraising in 5 easy steps (including template email & social media text for this event)

Katherine Akiko Day, one of CFSBK’s patron saints offers this advice for Fight Gone Bad fundraising and even included text you can use to reach out to your friends, family and coworkers! What a gem!!

1. Make and use a fun graphic or multiple. (see above!)
A lot of people are visual learners so harness that! It’s easier to imprint an idea with an image.

2. Make a social media post with the graphic. Put the link to the fundraiser in your bio so it’s easy to access at all times.

Here’s a sample caption:

It’s that time of year when we dress up in costumes and do a hard workout- all to inspire you to help us help our community! This year we are raising money for Brooklyn Community Housing & Services. BCHS is committed to ending homelessness in Brooklyn, providing housing and services for more than 1,000 formerly homeless and at-risk, children, women, and men each year.
Please donate what you can – no amount is too small! The link is in my bio and you can find my name when it prompts you ‘referred by.’ Help out my Team: YOUR TEAMS NAME 🦖🦕!

*Think about including a simple image description for people with sight issues who might use devices that read for them. Accessibility is sexy!*

3. Email small groups of friends in batches. Don’t do a blanket bcc!
This increases your chances of an immediate ‘trash’ by a thousand. Send an email to your work friends, another to your family, another to your college friends, etc. No bcc’s. Really connect with the people you care about, and who care about you, and make it clear that this is important to you.

Here’s a sample email:

Hello dear frands!
Fight Gone Bad fundraiser at Crossfit South Brooklyn is BACK this year and my team – Fitness Finds A Way – can use your help raising money for Brooklyn Community Housing & Services. BCHS is committed to ending homelessness in Brooklyn. They provide housing and services for more than 1,000 formerly homeless and at-risk children, women, and men each year, helping them learn to live productively and independently, with dignity, and with hope.
Please consider making a donation to our fundraiser so we can do our part to uplift the most vulnerable in our community.
We will be dressing up in silly costumes and doing a hard workout on October 29th all to inspire you all to help us help our community! Please donate what you can – no amount too small! DONATE HERE (that leads to the overall page, connect it to your own page to track how much you raise) and find my name when it prompts you ‘referred by.’
Thank you all so much for being my friends and family 🙂

4. Be a LITTLE annoying.
In my experience, most people WANT to donate, but if they get your email or see your post at an inopportune time, they will forget. Keep posting periodically so that you are more likely to catch people at a good/convenient time to donate. Email gentle nudges every week and a day or two before the event.

5. Thank people genuinely.
When you see someone has donated, reach out asap and make it clear that seeing them take time and money and effort out of their day means a lot to you. Having that thank you email also helps you keep track of who has donated so that you don’t continue to bug them!

New Study Strengthens the Link Between Exercise and Memory NYT

Workout of the Day

STRENGTH

Chin-Ups
3-3-3-3-3

Notes
For the chin-ups, work up to a challenging 3 rep set. Here are 4 versions of this going from hardest to most accessible. For all version use a controlled tempo and full range of motion.

a. Weighted Chin-Ups
b. Strict Chin-Ups
c. Partner assist up + DIY Negative
d. Banded

METCON

50-40-30-20-10 Reps of:
Dumbbell Deadlift
Sit-Ups

Notes
There is a 15:00 cap on this workout. Prioritize your your back position with the deadlifts. If you can’t tap the floor with the front head of the dumbbell while keeping back in extension, decrease your ROM accordingly.
DLs: 50/35/20
Sit-Ups may be anchored using your Dumbbells, or not.

CrossFit Group Class Programming Template (WK5/6)

Welcome recent Foundations grads Cameron, AJ, Gretchen and Krista!

See Gus’ Play!!

Photo by Maria Baranova

Gus (from the front desk) is the founding director of i am a slow tide and is currently in rehearsal, directing his company’s next production. The Gold Room is i am a slow tide’s follow up to their critically acclaimed debut of Agnes Borinsky’s Brief Chronicle: Books 6-8.

The show runs October 14-November 5 at HERE Arts Center (145 6th Avenue). Performances are Wednesday through Saturday at 7pm and Sundays at 2pm. The show will run around 60 minutes. The show is definitely rated R and is not recommended for folks under 18, so keep that in mind when making plans to come! Bring your squat buddy with you!

Tickets are on sale now @ slowtide.info

Workout of the Day

SKILL: Jump Rope

Notes
Today we’ll focus on breathing and posture mechanics during single and Double Unders. Then take 5 minutes to either practice the movement or attempt a few max unbroken sets.

METCON

Every 6:00 for 5 intervals perform:
Bench Press 10 Reps
Air Bike 24/18 Calories

Notes
If able, build on the bench press weight each round as long as you can perform all ten reps unbroken with good form. Try to keep the bike times relatively consistent and choose a calorie target that will let you finish the bike in around 2:00 at a challenging but repeatable effort.

CrossFit Group Class Programming Template (WK5/6)

Aileen and Noah stocking up on RADs. 

RAD x CFSBK Pics!

Check out the full album from photographer Justin Tamane! Justin did a great job capturing the day!!

Tamen Photography’s RAD X CFSBK photoset

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!!