Workout of the Day

STRENGTH

Back Squat
3×10-12 reps

Notes
Perform 3–4 progressive warm-up sets then complete 3 progressive and challenging sets of 10-12 reps. Rest 3-5 minutes between sets. Leave 2–3 reps in reserve each set. Weights should feel tough but doable.

PARTNER METCON

8 Rounds for time of:
12 Strict Toes to Bars
16 DB Suitcase Walking Lunges

Notes
Partners alternate complete rounds until each person has completed 4. This workout should take somewhere between 10 and 12 minutes for most teams and is very grippy!

Lunges: Heavy and unbroken +/50s/35s/25s/-
T2Bs: 1-4 Sets (this will add up!)

T2B Scaling Options
Strict T2B 12/8 reps
12 Partial ROM or Leg Raises
16 Sit-Ups or Tuck-Ups

CrossFit Group Class Programming Template (WK1/8)

Rebecca R and Steph M working through yesterday’s “Diane” lite

We just broke the $20k mark raised for BCH&S!🤩

Ya’ll showed up this week and we have cleared $20,000 dollars for those in need. This fundraising couldn’t be more timey with SNAP benefits being withheld on November 1st due to the government shutdown. This affects 1.7 million New Yorkers and organizations like BCH&S are on the front lines for our most vulnerable communities. Thank you so much to everyone who has contributed to this effort and we’ve still got time to push this number up.

Strict Toes to Bars

Workout of the Day

STRENGTH

A1: Bench Press 3×10–12
A2: Bent over DB Rows 3×8–12

Notes
Bench Press: Perform 3-4 warm-up sets, then work up through three progressive heavy sets in the 10-12 range.

Rows: Hinge over and use two DB’s at the same time. Perform 1-2 warm-up sets then 3 progressive weight sets going near or to failure.

METCON

21–15–9 reps for time of:
Deadlifts (+/185/135/95)
Matador Dips

Notes
This should be a lighter and faster version of “Elizabeth”. Aim to go unbroken or in as few sets as possible while maintaining good form and range of motion.That being said, your dips should maintain a controlled tempo and full rom. If you can do 225/155 deadlifts unbroken, scale up.

Dip scaling Options:
(+) Ring Dips (21-15-9 or 15-9-6)
Matador Dips (21-15-9 or 15-9-6)
Banded Matador Dips
Bench Dips

CrossFit Group Class Programming Template (WK1/8)

Over 13k Raised for Fight Gone Bad!

We’re in the final week of Fight Gone Bad fundraising, if you’ve  been sitting on your hands, NOW is the time to take action! Send those emails and texts and/or self donate. Donating takes 5 minutes via the link below and makes a world of difference to our neighbors in need.

CFSBK Fight Gone Bad 2025

Fight Gone Bad Fundraisers

Workout of the Day

STRENGTH

A: Pull-Ups
4×5-8 reps

B: DB Curls
3×10-15 reps

Notes
Pull-ups: Perform 3–4 warm-up sets with ring rows, scap pulls, and light assisted pull-ups, then complete 4 sets of 5-8 reps. Choose the hardest variation you can perform with full range of motion — bodyweight, weighted, or self-assisted. Cluster sets (e.g., 3 reps + 2 reps) are allowed if you can’t perform 5-8 unbroken BW reps but have strict pull-ups. Leave 0–1 reps in reserve.

Curls: perform 1 quick warm-up set followed by two sets in the 10-15 range which should both go to or near failure.

METCON

AMRAP 12:00
12 Calorie Row or 9 Calorie Bike
9 Burpees
6 Dumbbell Thrusters (50/35/20)

Notes
This should be a fast-moving triplet. Go heavy but unbroken on the thrusters and be consistent with the bike/rows aiming for around :45-1:00 efforts. Goal is 4–5+ rounds.

CrossFit Group Class Programming Template (WK1/8)

CFSBK At AffiliateCon

This past weekend Coach David spoke at AffiliateCon in Dallas. The convention was for CrossFit affiliate owners and coaches and included experts in fields all across our industry. David’s presentation was focused on the principles that have made CFSBK the thriving affiliate it has been these past 18 years.

David shared the history of CFSBK as well as some of our guiding principles. The primary topics he talked about were:

1. Empathy driven leadership
2. Curate a professional, kind and fun atmosphere
3. Hire well and retain talent
4. Communicate and reflect

If you’re curious, here’s the full slide deck!

Workout of the Day

FLOATER STRENGTH

A. Front Squats 5X1 @ 90% – 95% / RPE 8.5-9
B. Deadlift 8-6-4-8
C. Split Jerk 5×2, building
D. Tempo Matador Dips, 4 x 6-8 @ 30×1

Front Squat: Heavy singles mean strong bracing, tall chest, and confidence out of the bottom.

Deadlifts: The 8-6-4-8 wave should build, then back off. Keep your back tight and hinge clean.

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!

Matador Dips: Time under tension, stay strict, feel the tempo; and build control in the pressing muscles.

PARTNER METCON

AMRAP 15 Min
20 Sit-Ups
12/9 Calorie Bike

Notes
Partners alternate full rounds. Partner A completes 20 sit-ups + 12/9 bike, then Partner B does the same.

Score = total rounds.

Sustainable, aerobic pacing. Rounds should take ~1:10–1:40, depending on bike power. Goal is to maintain relatively consistent round times across all 15 minutes, not fade in the back half.

Sit-ups: Smooth and unbroken. Use them to breathe before the bike.

Bike: < 45 sec at a strong effort, controlled push. Beware of going all-out, especially in the initial rounds.

Focus on quick transitions on and off the bike. Communicate with your partner, call out when you’re a few cals from done so they can get ready.

CrossFit Group Class Programming Template (WK8/8)

Amy Muckerman’s CFSBVK quilt on display in 597.The quilt pictured above, made using CrossFit South Brooklyn shirts dating back to 2008, is a beautiful archival tribute to our community and history.

Over $13,000 Raised So Far for Brooklyn Community Housing & Services!

Fight Gone bad is one week away and we just passed the 13k threshold! Amazing work to all who have raised money but now we’re in the home stretch! Resend those emails, retext those texts and self donate your portion if you haven’t yet! Every dollar helps those in need! This event is all about showing the power of our community, lets show Brooklyn the power of CFSBK!

As all know, we’re raising money for Brooklyn Community Housing & Services. Especially if you’re not participating, you can support this great cause and one (or more) of your gym besties by donating to their fundraising efforts. All you need to do is click the link below to donate and list the person you want the donation to be made on behalf of!

DONATION LINK!

list of all 2025 Fight Gone Bad participants

Workout of the Day

“Hotshots 19”

6 Rounds for Time
30 Air Squats
19 Power Cleans (135/95#)
7 Strict Pull-ups
400m Run

Notes
Today is the final Saturday of our 8-week cycle, and we’re closing it out with purpose. “Hotshots 19” is a tribute workout honoring the 19 members of the Granite Mountain Hotshots firefighting team who tragically lost their lives while fighting a fire in Yarnell, Arizona.

Approach this piece with respect, grit, and intention. This is a long workout, so settle into a steady rhythm.

Air Squat: Move with quality and keep the integrity of the range of motion!

Power Cleans: Stay disciplined with controlled singles or small sets.

Strict pull-ups: Break early if you need to, to keep form sharp.

Run: Use it to breathe, reset, and stay mentally locked in, preparing to come back in and work with focus, toughness, and consistency, round after round.

You’ve built strength and capacity these past 8 weeks and the whole year! Today is where it shows.

CrossFit Group Class Programming Template (WK8/8)

David Genat hitting some power cleans at CFSBK

“Hotshots 19”

On June 30, 2013, 19 members of a Hotshot team died fighting a fire that grew to more than 2,000 acres about 34 miles south of Prescott in Yarnell, an old gold-mining village with a population of roughly 650.

To commemorate the fallen and raise money for their surviving family members, CrossFit Inc. held a memorial workout at Captain CrossFit in Prescott: six rounds for time of 30 squats, 19 135-lb. power cleans, 7 strict pull-ups and a 400-meter run that took athletes past the makeshift memorial that is the chain-link fence surrounding Prescott Fire Department Station 7. The workout was created with a rep scheme and movements specifically honoring the 19 Hotshots, who were required to perform seven strict pull-ups and to run, said Tony Budding, CrossFit’s Director of Games Media.

Workout of the Day

ASSISTANCE

18 Min for Quality
16 Alternating Tall Kneeling Rotational Ball Slams
30 sec each Single Leg Hamstring Bridge Hold
1:00 Bike/Row/Jog/Jump Rope
30 sec L-Sit

Notes
Today is about control, position, and quality movement, not intensity or speed. Move with purpose and stay focused on good mechanics!

Ball Slams: Rotate through the torso, stay tall, and use your hips/core to generate power rather than just throwing with the arms.
Single-leg hamstring hold: Drive your heel down, keep your hips level, and focus on feeling the hamstring load, not your lower back!
Cardio: Should be smooth, conversational, and used as active recovery before the core work.
L-sit: Stay tight and fight for a strong position; break once or twice if needed, but maintain quality throughout. Scale to a tuck hold or floor pike hold.

FLOATER STRENGTH

A. Front Squats 5X1 @ 90% – 95% / RPE 8.5-9
B. Deadlift 8-6-4-8
C. Split Jerk 5×2, building
D. Tempo Matador Dips, 4 x 6-8 @ 30×1

Notes
Tomorrow we have air squats, power cleans, strict pull-ups, and running.

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

Front Squat: Heavy singles mean strong bracing, tall chest, and confidence out of the bottom.

Deadlifts: The 8-6-4-8 wave should build, then back off. Keep your back tight and hinge clean.

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!

Matador Dips: Time under tension, stay strict, feel the tempo; and build control in the pressing muscles.

CrossFit Group Class Programming Template (WK8/8)

Zepe putting on an aerial rope performance at CFSBK 

Coven Returns on 10/29! 🧙‍♀️

Workout of the Day

STRENGTH

EOMOM x 10 Min
2 Split Jerks

Notes
After a few minutes to warm up, perform a set of 2 jerks every 2:00 for 5 sets. If technique is on point and reps are feeling crisp, aim to go a bit heavier than last week (80-85%). If not or if you’re newer to this variation, stay at a load that allows you to make adjustments and practice good reps to finish out this cycle!

METCON

For Time:

1000/800m Row
– into –
10 Dual DB Devil’s Press
20 Dual DB Front Rack Lunges
30 Burpees
20 Dual DB Front Rack Lunges
10 Dual DB Devil’s Press

Notes
Workout courtesy of Coach Phil!

Time Cap: 15 min

Row < 4 min

DB: 50/35/20# ea hand.

Choose a DB weight that you can maintain proper midline stabilization with and good overhed position at the top of each rep of the devil’s press, as well as complete the lunges in 1-2 sets.

This is a challenging movement to organize, especially under fatigue. Remove ego and scale as needed!

CrossFit Group Class Programming Template (WK8/8)

Next Group Class Programming Cycle 10/27-12/21

Our next programming cycle starts on Monday, October 27th and will run 8 weeks through Sunday December 21st. Below is the weekly template as well as some bench marks to look forward to!

Daily Biases
Monday: Pulling strength (chin-ups, pull-ups and rope pulling)
Tuesday: Bench Press
Wednesday: Back Squat / Front Squat (alternating weekly)
Thursday: Clean / Snatch (alternating weekly)
Friday: Floater Strength
Saturday: Longer
Sunday: Floater Strength

Back Squat / Front Squat
Week 1: BSQ 3×10-12
Week 2: FSQ 3×6-8
Week 3: BSQ 3×8-10
Week 4: FSQ 3×5
Week 5: BSQ 3×5
Week 6: FSQ 3×3
Week 7: BSQ 3×3
Week 8: BSQ or FSQ H1

Bench Press
Week 1: 3×10-12
Week 2: 3×8-10
Week 3: 3×5-8
Week 4: 3×3 + AMRAP
Week 5: 3×1 + AMRAP
Week 6: Mixed Modal
Week 7: Mixed Modal
Week 8: Mixed Modal

Clean / Snatch Schedule
Week 1: Clean
Week 2: Snatch
Week 3: Clean
Week 4: Snatch
Week 5: Clean
Week 6: Snatch
Week 7: Clean
Week 8: Snatch

Announced Benchmarks
Fight Gone Bad (11/1)
1/2 Cindy
Grace
Isabel
CrossFit Open 15.5
CrossFit Open 25.1
Pacer Test
Helena

Workout of the Day

STRENGTH

A1. Deadlift, 8-6-4-8
A2. Split Squat Pallof Hold, 4 x 20 sec each

Notes
Deadlift: Today’s sets are a “wave.” Begin with 2-4 warm-up sets to find a starting point for your first work set: a moderately heavy 8 reps. Increase the weight for the set of 6 and again for the set of 4 reps.

The final 8 reps will be a “drop set.” You can repeat the same load you used in the first set or ideally go a bit heavier.

SSPH: Hover the back knee just a couple inches off of the floor throughout the hold. Keep ribcage stacked over the pelvis and torso upright.

METCON

Tabata Mash-Ups!

8 Rounds / 4 Minutes
A. Double Unders
B. Sandbag Bearhug Hold

Rest 2 min

8 Rounds / 4 Minutes
A. Box Jumps (24/20″)
B. Dual KB Suitcase Hold (32/24kg ea)

Notes
Tabata is 20 seconds of work / 10 seconds of rest. Alternate movements back and forth (A/B) for 8 total rounds, 4 of each. Rest and use the same structure for the second couplet.

Go for max reps each round on the jumping movements and choose challenging weights for your holds. Grit it out!

Use this format to practice double unders, regardless of skill level.

Land as tall and lightly on the box as possible today. Fully extend the knees and hips before stepping down.

CrossFit Group Class Programming Template (WK8/8)

Squid Gains playing a little game post Fight Gone Bad 2021

Fight Gone Bad Heat Schedule Live!

The Fight Gone Bad heat schedule is now live, you can see it below and access it alongside all relevant event information (scoreboards, fundraising, workout details) via the Fight Gone Bad Event Page.

• Each team has two assignments, a competition and judging assignment. Please note both and be on site and ready to go.
• Team portraits will happen immediately after your workout with Aaron
• At the end of the competition around 12:30 we’ll do an awards ceremony and group portrait, please stick around/come back for it!
• Another nudge to get your fundraising in action!

Workout of the Day

SKILL

Rope Climbs

Notes
Your coach will take you through a short progression to work on the footwork and foundations of this skill. Beginner athletes can expect to get an understanding of mechanics needed and elements to work on. More experienced athletes should come ready to learn how to make their existing skills more efficient!

ASSISTANCE

20 Minutes for Quality
1-3 Rope Climbs (15′)
30 sec each: DB Side Plank
400m Run

Notes
The intent for today is sustainable, quality effort. Choose a rope climb scale that allows you to practice the skill while working safely under moderate fatigue. If you’re advanced, you might see how quickly you can complete 3 reps each time you get back to the rope.

*If you missed yesterday’s workout, option is to sub in 10-20 push-ups per round instead of side planks!

A. 1 Partial Height Climb
B. 3-5 Rig Pull-Up with Rope Footwork
C. 2-3 Supine-to-Stand-to-Supine Climbs

CASH OUT

2 Sets
10-15+ DB Supinated Bicep Curls
10-15 Banded Reverse Flyes

Notes
Curls: Pick a weight you cannot complete more than 20 reps with when fresh. On your second set through, go to failure. Resist the urge to use momentum.

Flyes: Keep your ribs stacked over your pelvis (not flared forward) and squeeze/wrap the shoulder-blades together as you pull back.

CrossFit Group Class Programming Template (WK8/8)

Jon, Steph and SVD getting high at CFSBK

Rope Climb Foot Position

Workout of the Day

STRENGTH

Front Squat
5×1 @ 90% – 95% / RPE 8.5-9

Notes
Today is a heavy front squat day! Focus on tension, control, and confidence under load.

At 90–95% / RPE 8.5–9, every single should feel heavy but technically solid. Take time to brace properly. Big breath, tight core, elbows high, and chest tall. Keep your midline engaged throughout the rep, especially in the turnover, and drive straight up out of the hole.

Treat each single as practice for your next PR: perfect setup, perfect execution!

Rest 2–3 minutes between sets to recover and maintain quality.

METCON

AMRAP 8:00
5-10-15-20-25-30…etc.
KB Swings (24/16kg)
Push Ups

Notes
This short AMRAP is a grip and upper-body endurance burner. Pace early and stay smooth.

The rep scheme climbs fast, so don’t sprint the early rounds; find a rhythm you can sustain. The goal is steady movement for the full 8 minutes; avoid long rests once fatigue sets in.

For KB swings, keep the hinge sharp, drive with your hips, not your arms. Stay tall and breathe at the top.

Push-ups will add up quickly! Maintain tight midline, full range of motion, and break before hitting failure.

PU Scale:
A. Volume (ex: 3-6-9-12-etc.)
B. Incline Push-up — choose a height you can complete about 8-12 unbroken reps at when fresh!

CrossFit Group Class Programming Template (WK8/8)

Coach Katie doing Fight Gone Bad in a full Ghillie suit

Support Fight Gone Bad (Even if you’re not doing it!)

Fight Gone bad is in just under two weeks and we’re raising money for Brooklyn Community Housing & Services. Especially if you’re not participating, you can support this great cause and one (or more) of your gym besties by donating to their fundraising efforts. All you need to do is click the link below to donate and list the person you want the donation to be made on behalf of!

Donation link!

list of all 2025 Fight Gone Bad participants

About Brooklyn Community Housing & Services

Since 1978, Brooklyn Community Housing & Services (BCHS) has been dedicated to ending homelessness in Brooklyn by providing safe, clean, and supportive housing for more than 1,200 formerly homeless and housing-vulnerable children and adults each year. Beyond shelter, BCHS helps people build the skills to live independently and with dignity, while fostering a true sense of community that makes our programs unique. Guided by a vision of a future where homelessness no longer exists and local communities are socially rich, racially just, and economically vital, BCHS remains committed to helping thousands more find stability, hope, and home.