Workout of the Day

FLOATER STRENGTH

A. Front Squats 4×2 @ 88% – 90% / RPE 8-9
B. Weighted Chin-ups 3-3-3-3-3
C. Barbell Romanian Deadlifts 4×6 @ 3111 Tempo
D. Split Jerk, 4 sets x 2 reps @ 80%-85%+

Notes
Tomorrow we have heavy front squats, KB swings, and push-ups.

You may superset your main lift with another DB/KB or bodyweight movement.

RDLs: This is the same rep scheme as weeks 1 and 4. If you hit those exposures, try to work a little bit heavier today while maintaining form and tempo.

Split Jerk: If you are new to this lift, keep a moderate load that allows you to focus on a solid footwork and speed. Mechanics first, then consistency then intensity!

Chin-Up Progression: We last saw weighted chin-ups (doubles) in Week 4, so you can track back for guidance today. Do a couple of warm up sets (foot assisted ring pull-ups, negatives, lock offs, etc.). Then choose a difficult variation for you that allows for consistent mechanics and full ranges of motion. Examples:
A. 5 Sets x 3 weighted Chin-Ups, building to find a heavy triple
B. 5-7 Sets x 1-3 bodyweight Chin-Ups or Negatives
C. 5 Sets x 5 tough reps of Box Pike or Foot Assisted Chin-Ups

PARTNER METCON

For Time
270m Run, each
400m Run, each
550m Run, each

Notes
Buddy up and get a move on! Partner A starts by running 270m, and upon returning to the gym tags in Partner B to do their length.

With about 3/4 mile total distance here, these should be tough efforts right out the gate.

The stronger runner (or whoever is more confident in “recovering” better) should likely go first today, as they’ll have less rest than the second partner going into each subsequently longer interval.

Scale: If your mile pace is over 12 min or you are building your tolerance to running, consider scaling to:
200m / 270m / 400m (Total distance is just over half a mile)

CrossFit Group Class Programming Template (WK7/8)

Does time slow down when you do Wall Ball?

The Rx is CrossFit

Workout of the Day

For Time
60 Wall Ball Shots (20#, 10′ / 14#, 9′)
180 Double Unders
60 Toes to Bar

Notes
This is a chipper style workout, where all repetitions of the first movement must be completed before moving to the second, and again to the third.

Create a gameplan today, don’t just go in blind. That being said, staying flexible with the plan will help many of us achieve our best time!

If you’re typically conservative, maybe today is a good opportunity to push for bigger sets. If you often overestimate your capacity and flame out early, perhaps playing with the other end of the spectrum is worth a try.

Either way… work hard and have fun with this one!

Wall Ball: 1-4 sets. Scale med ball weight and target height. further as needed.

Double Unders: Scale to a rep count you can complete in under 5 minutes.

TTB: 3-8 sets. Scale to 40 kipping reps, 30 strict reps, partial range of motion, or 60 sit-ups.

CrossFit Group Class Programming Template (WK7/8)

No more clowning around! Fight Gone Bad is in 2 weeks!!

Free Shipping and 15% Discount on Thorn Supplements.

Did you know CrossFit South Brooklyn is partnered with Thorne? Thorne is a leader in the nutritional supplement industry, trusted by the Mayo Clinic, 11 U.S. Olympic teams, all four major sports leagues, CrossFit, the UFC, and more than 42,000 healthcare practitioners worldwide for their science-backed, high-quality products.

What Supplements do we recommend?
Our philosophy on supplements is that less is more and none are necessary if you maintain a well rounded, whole foods based diet with adequate protein. The few you might consider are as follows:

Whey Protein (If you find it difficult to get ~1g per lb of BW daily)
Creatine (Supports strength, muscle growth, and high-intensity performance)
Electrolytes (Helps maintain hydration during hard training or heavy sweating, less important in winter typically)
Multivitamins (Covers micronutrient gaps in your daily diet)
Fish Oil (Supports heart, brain, and joint health if you don’t eat much fish)
Vitamin D (If your blood work shows this is low or you’re not getting significant sun exposure)

Again, none of these are necessary, but they can help if they make sense for you.

Get Started:

All CrossFit South Brooklyn members will receive 15% off and free shipping on Thorne product purchases when you create your account after visiting: http://www.thorne.com/u/CFSBK

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Workout of the Day

FLOATER STRENGTH

A. Front Squats 4×2 @ 88% – 90% / RPE 8-9
B. Weighted Chin-ups 3-3-3-3-3
C. Barbell Romanian Deadlifts 4×6 @ 3111 Tempo
D. Split Jerk, 4 sets x 2 reps @ 80%-85%+

Notes
Tomorrow we have wall ball, double unders, and toes to bar.

You may superset your main lift with another DB/KB or bodyweight movement.

RDLs: This is the same rep scheme as weeks 1 and 4. If you hit those exposures, try to work a little bit heavier today while maintaining form and tempo.

Split Jerk: If you are new to this lift, keep a moderate load that allows you to focus on a solid footwork and speed. Mechanics first, then consistency then intensity!

Chin-Up Progression: We last saw weighted chin-ups (doubles) in Week 4, so you can track back for guidance today. Do a couple of warm up sets (foot assisted ring pull-ups, negatives, lock offs, etc.). Then choose a difficult variation for you that allows for consistent mechanics and full ranges of motion. Examples:
A. 5 Sets x 3 weighted Chin-Ups, building to find a heavy triple
B. 5-7 Sets x 1-3 bodyweight Chin-Ups or Negatives
C. 5 Sets x 5 tough reps of Box Pike or Foot Assisted Chin-Ups

PARTNER METCON

AMRAP 12 MIN
Row for Meters

*Non-rowing partner holds a Forearm Plank. Trade off as desired.

Notes
Team effort today! Your meters only count when your partner is holding a solid forearm plank, so communication and timing are key.
Take turns rowing in consistent, powerful intervals (e.g., 250–500m), depending on your capacity and how long your partner can hold the plank.

Row: Stay strong and efficient, big drive with the legs, smooth pull, and controlled recovery.

Plank: Focus on tight glutes, braced core, and steady breathing. Avoid sagging hips or piking up.

The goal is steady output for 12 minutes, not an all-out sprint early. Find a rhythm that keeps both athletes moving and engaged.

CrossFit Group Class Programming Template (WK7/8)

Stick a fork in her Devi is DONE!

CFSBK Run Club Wrapping Up on 10/28

The CFSBK Run club led by the fearless Ashley will be active for 2 more weeks before wrapping for the season. The final classes will be on Tuesday the 21st and 28th at 6:30pm. If you want to get in on the action you’re more than welcome. On the 21st they’ll be doing some hill work and on the 28th a relay workout! Our tentative plan is to resume this program again in the Spring, so its not too late to be an Ashlete!

Workout of the Day

STRENGTH

Split Jerk
4 sets x 2 reps @ 80%-85%+

Notes
Today’s goal is still speed, accuracy, and confidence under the bar, not maximal load. The weight should feel challenging but allow for crisp, consistent reps. Every rep should look the same!

Focus on an upright dip, explosive drive, and fast punch under the bar. Land in a stable split stance, front foot flat, front shin vertical, back heel lifted, knees bent, and bar stacked directly over the shoulders.

Hold your catch position for a brief pause before recovering, front foot back, then back foot forward.

METCON

3 Rounds for Total Reps
1:00 Wall Walks
1:00 Shuttle Run (40 ft)
1:00 Alternating DB Snatch (50/35/20#)
1:00 Bike
1:00 Rest

Notes
This is a Fight Gone Bad-style workout. Athletes will start at various stations. On a running clock, accumulate reps at each station. There is no extra rest or transition time between stations. Everyone will move through a 4 minute round and rest at the same time on the fifth minute in each round.

This workout is all about steady, sustained effort across movements. Pace early and aim to stay consistent through all 3 rounds to get the most work done in the total time allotted.

Wall walks: Move smoothly and avoid rushing; focus on strong shoulders and controlled descents. Scale range of motion or accumulate time in an angled hollow inversion hold.

Shuttle run: 1 rep = 40 feet = 20 ft down and 20 ft back.

DB snatches: Alternate arms each rep, keep the back flat, and use your hips to drive the dumbbell overhead.

Bike: Find a solid pace you can hold for the minute without redlining.

Use the 1-minute rest to walk around, shake out your arms, and control your breathing before the next round.

CrossFit Group Class Programming Template (WK7/8)

Our director of training Coach Whitney leading a segment at a recent staff meeting

Fight Gone Bad Team Names

Looking forward to some epic Fight Gone Bad teams this year!

Kinky Boos 👻
Kristin Riig! 🤷‍♀️
If I Could Beat My Time 🎤
Grease is the WOD 🕺
Lifeguards gone WOD 🛟
Your Husband’s Secret 🤫
It’s Always Sunny in Open Gym 🌇
Gen (r)X 📟
I’m Steph and I Know It 🕶
Hope I WOD Before I Get Old ⏳
WOD THIS WAY 🎸
THE UNDEADLIFTS 🧟
The MetConjuring 🔮
The Barbell Witch Project 📹
The MetCon Artists 🥸
BODEGA BADDIEZ! 🥤
Barbellque 🥩

Short-Stepping The Split Jerk – How to Fix It

Footwork in the split jerk can be nettlesome. Here is a 1:30 video from our friends at Catalyst talking about a common issue people have with their front foot.

Workout of the Day

STRENGTH

A1. 4×6 Barbell Romanian Deadlifts @ 3111
A2. 4x6ea DB Bulgarian Split Squats

Notes
Posterior chain strength and balance! Move with control and tension. After 2-3 warm up sets on the barbell, perform the two movements as a superset, resting about 60-90 sec between each. You should leave a little in the tank (RPE 7–8). Each set should feel challenging but not grindy.

RDLs: Aim to go heavier than Weeks 1 and 4. Hinge at the hips with a flat back, soft knees, and full hamstring stretch each rep. If you’re very mobile and stable, try adding a deficit by standing on a plate for extra range.

Bulgarian split squats: Should be steady and balanced, keep your chest tall, front foot flat, and knee tracking over toes.
Tempo and control are key! Think strength through tension, not speed.

ASSISTANCE

18 min for Quality:
1:00 Sandbag Carry
30-45 sec each Stagger Stance Wall Sit Hold
1:00 Bike/Row/Jog
20 Tuck Ups

Notes
This is a 18-minute quality-focused piece, aim for steady effort and control rather than intensity.
Sandbag Carry: Stay tall, brace your core, and keep steady breathing, switch positions if needed (bear hug, shoulder).
Stagger stance wall sit: Should challenge your quads. Keep your back flat to the wall.
Bike/row/jog: Active recovery. Keep it light and rhythmic to bring your heart rate down.
Tuck Ups: Tight core, controlled reps, and focus on hollow body tension.

Scaling
Wall Sit: Two legs
Tuck ups: For folks struggling to coordinate upper/lower body timing and reseting to a strong hollow body shape after each rep, do knee tucks!

CrossFit Group Class Programming Template (WK7/8)

Raise your hand if you love voting!!!

Super Karl wants to make sure you VOTE

Workout of the Day

SKILL: Bar Muscle Up

Notes
Spend time dialing in the swing and timing, strong, controlled kip with active lats and tight body line.
Don’t rush the turnover; wait until you feel your hips rise before pulling the bar down and behind you.
Keep your arms straight longer and use your hips to create lift, not just your arms.

Some helpful cues:
“Push down on the bar, not away.”
“Hips to bar, then pull through.”

Scaling
Work on kip swings, chest-to-bar pull-ups, jumping bar muscle-ups, or transition drills using a low bar setup or band.

METCON

4 Rounds, Each for Time
15/12 Bike Calories
5 Bar Muscle-ups

*Complete 1 round every 4 minutes. Go as fast as possible on each round.

Notes
Straightforward intervals today, so choose a gymnastic scale that challenges your skill and strength. You should aim to work hard for all 4 rounds and choose a variation that allows you to be successful, rather than hit a wall of failing multiple reps or sacrificing range of motion.

Bike < 90 sec. Scale back as needed.

BMU Scaling
A. 2-4 reps
B. 10 CTB Pull-Ups + 10 Strict Dips (matador/ring)
C. 10 Kipping Pull-Ups + 10 Box Dips
D. 5 Strict Pull-Ups (bw or assisted) + 10 Box Dips

CrossFit Group Class Programming Template (WK7/8)

Matt E coming finishing a 400m run during a beautiful Degraw Street sunset

Fight Gone Bad is 20 days away!

Workout of the Day

STRENGTH

Front Squat
4×2 @ 88% – 90% / RPE 8-9

Notes
Heavy doubles today.
Every rep should be controlled, tight, and explosive out of the hole.
Expect the bar to feel challenging and slower than previous weeks, but form must stay sharp. Leave about 1 rep in the tank.

Rest ~3 minutes between sets to recover fully and keep quality high.

METCON

3 Rounds for Time:
550m Run
7 Power Cleans 185/135#

Intent <15 min

Notes
This workout is meant to be a gritty, medium length effort with a balance of running and heavy barbell work.
The 550m run should feel like ~2:30–3:00 of work at a steady but pushable pace. Use it as controlled effort, not a jog.
The 7 power cleans should be heavy enough that you need to break into singles or small sets. Move efficiently, set up well each rep, keep the bar close, and receive in a strong, stable position.
Aim for consistent round times and avoid blowing up early.

Scaling
Weight: 155/135/115/95/65 Reduce load to allow steady singles with good form and/or cap barbell reps at 5.
Run: 400m/270m

CrossFit Group Class Programming Template (WK7/8)

Several CFSBKers in Ohio yesterday for Jess Foxes celebration of life.
(L to R) David, Melo, Katie, Runit, Brett, Sasha, Bjorn, Rickke, Peter, Jennie, Whitney, Frank, Cindy, Lizzie, Chris, Dan, Kristin, Richard, Noah, Steph, Ellie, Jessica, McDowell, Matt, Samir, Ben, Matt, Noor and Ayana

Front Squat

This great 2:30 video shows a great overview of alignment and technique requirements with the front squat. Check it out before today’s class!

Workout of the Day

FLOATER STRENGTH

A. Front Squat 4×3 @ 85% – 88% / RPE 8-9
B. Bench Press 4 sets x 10-15 reps
C. Deadlift, 4×5 @ RPE 7-7.5
D. Split Jerk, 4 sets x 2-3 reps @ 75-80% / RPE 7-8

Notes
Tomorrow we have front squats, power cleans, and running.

You may superset your main lift with another DB/KB or bodyweight movement.

Deadlift: This is the same rep scheme as week 3. If you came to that class try to work a little bit heavier than that day.

Split Jerk: If you are new to this lift, keep a moderate load that allows you to focus on a solid footwork and speed. Mechanics first, then consistency then intensity!

TEAM METCON

20 Rounds for Time
10 Ball Slams
100′ Sled Sprint

Notes
In teams of four athletes, with one person working at a time, take turns on full rounds of the couplet until the team has finished 20 rounds, 5 for each person.

Use light weights today. Almost all athletes will get the most effective workout today by using an empty sled. Practice cycling your ball slams efficiently and then… sprint!

CrossFit Group Class Programming Template (WK6/8)

The Fit55 crew and Avery all smiles on the air bikes (not for long)

The Ball Slam

Workout of the Day

PARTNER METCON

For Time:
Row 200 Calories
*After every 10 calories, one partner will perform 20 Double Unders and the other will perform 10 Burpees

Notes
Intent: 24-30 minutes

One person rows at a time, with the following sequence:

A Rows 10 Calories (B is resting), then
*A performs 20 Double Unders, B performs 10 Burpees
B Rows 10 Calories (A is resting), then
*B performs 20 Double Unders, A performs 10 Burpees

Continue alternating with this format until a total of 200 calories have been rowed as a team!

Ideally, each partner will end up completing 100 calories on the erg, 200 double unders, and 100 burpees.
Stay sharp on transitions, quick switches keep the pace high and prevent wasted time.
This workout is more about steady grind than sprinting; pace your burpees and double unders so you can maintain rhythm all the way through.

Scaling
Burpees: Reduce to 7–8 reps or no push up burpees.
Double Unders: 40 single unders or :20/:30 sec of DU’S attempts.
Row: Reduce total to 150 calories for newer athletes.

CrossFit Group Class Programming Template (WK6/8)

Remembering & Celebrating Jess Fox

Today several CFSBKers are gathered in Ohio for Jess Fox’s Memorial & Celebration of Life. As an extension of the celebration, we’ll also be displaying a framed photo of Jess with some flowers at the gym today. The picture will transfer to a permanent spot in the gym afterwards. If you can’t make it to Ohio, we encourage you to take a moment to reflect on Jess’ life and carry her spirit in your heart today.

The framed photo was taken at the gym several years ago and was framed by our own Rainer Magik. Above, you can see a slideshow from our Flickr with many additional pictures of Jess Fox over the years at CFSBK. We miss coach Jess dearly and are so grateful for being part of her story.

From the ceremony write-up by Chris Fox:

Workout of the Day

FLOATER STRENGTH

A. Front Squat 4×3 @ 85% – 88% / RPE 8-9
B. Bench Press 4 sets x 10-15 reps
C. Deadlift, 4×5 @ RPE 7-7.5
D. Split Jerk, 4 sets x 2-3 reps @ 75-80% / RPE 7-8

Notes
Tomorrow we have rowing, double unders and burpees.

You may superset your main lift with another DB/KB or bodyweight movement.

Deadlift: This is the same rep scheme as week 3 if you came to that class try to work a little bit heavier than that day.

Split Jerk: If you are new to this lift, keep a moderate load that allows you to focus on a solid footwork and speed. Mechanics first, then consistency then intensity!

METCON

AMRAP 8 MIN
4 Strict Chin Ups
8 Goblet Squats (32/24kg)
12 AbMat Sit-Ups

Notes
Intent 4+ Rounds

Short and simple burner, aim for steady, unbroken rounds throughout the 8 minutes.

Chin ups: Strict and controlled; break early if needed to avoid hitting failure. Scale volume so you can complete the reps in under 30 sec per round or scale to foot-assisted reps.
Goblet squats: Should feel strong and smooth, keep the chest tall and heels down.
ABmat sit ups: Move fast through these ones but keep tension in the midline to protect your lower back.

The goal is constant movement, find a pace that lets you keep working without long breaks.

CrossFit Group Class Programming Template (WK6/8)

Shawn, Sophia (SVD) and Christina (Tina) during last weekends breathwork and cold plunge seminar

Reflections from Shawn on this experience

Send in your Fight Gone Bad Team names!

Teams please rally and choose a team name for Fight Gone Bad! Here are 4 teams names that have been locked in for 2025 so far!

Lifeguards gone WOD 🛟
Your Husband’s Secret 🤫
The Undeadlifts 🧟
Barbellque 🥩
Kinky Boos👻
Gen (r)X 📟
Hope I WOD Before I Get Old ⏳
If I could beat my time🎤