Workout of the Day

STRENGTH

A1. 4×5 Conventional Deadlift @ RPE 7-7.5
A2. 4×20 sec ea Split Squat Pallof Press

Notes
Take 3-4 warm-up sets to find a moderately heavy load (RPE 7-7.5) for 5 reps on the deadlift, then complete 4 work sets across. You should have 2-3 reps in reserve at this weight.

Once at work weight, superset the deadlifts with the pallof press. Maintain a stable position with the back knee hovering just a few inches off the floor as you extend the arms and bring them back into the body.

METCON

3 Intervals, Each for Time
550m Run

Rest 1:1

Notes
If you’ve got a buddy in class that runs around your same pace, see if you can inspire a bit of friendly competition today to light a fire and keep you focused. Start your first interval around RPE 8 — vigorous effort, but with a bit left in the tank. Then, challenge each other to see if you can hold pace or get a little bit faster on the next two runs.

Scale to a run distance you can complete in under 3:30.

CrossFit Group Class Programming Template (WK3/8)

🔮Join the CFSBK COVEN🔮

Workout of the Day

AMRAP 30 MIN
700m Row or 1400m Bike
12 Strict Chin-Ups
21 Tuck-Ups
500m Row or 1000m Bike
9 Strict Chin-Ups
15 Tuck-Ups
300m Row or 600m Bike
6 Strict Chin-Ups
9 Tuck-Ups

*After each full round of work, switch which machine you use. Large classes will be paired up so one person does a full round on the bike while the other does a full round on the erg, and then swap.

Notes
Intent: 2-3 rounds.

This is a long, steady grind with a focus on strict pulling strength and midline endurance. The intent is 2–3 full rounds in 30 minutes, so pace accordingly. Smooth on the machines, steady on the gymnastics.

On the row/bike, think moderate effort, not sprint. Each machine segment should leave you breathing but ready to go straight into the pull-ups.

For the strict chin-ups, break early to avoid failure; small sets with short rests will keep you moving better than big sets to burnout. Scale by using band or foot/box-assistance that provides challenge while allowing for full range of motion on each rep.

On the tuck-ups, stay controlled and keep your lower back pressed to the floor at the bottom of the rep.

Because you switch machines each round, approach this like an endurance piece, find a rhythm you can maintain the whole 30 minutes. Consistency and smart pacing are the keys to hitting the stimulus.

CrossFit Group Class Programming Template (WK3/8)

Steph going overhead while her gym pals watch in awe

Come see CFSBKer Liz Miele perform standup at the Bell House this Sunday

Looking for some weekend plans? Come check out CFSBKer and stand up comic Liz Miele perform right here in Gowanus at the Bell House this Sunday night at 7pm.

Get your tickets here!

Workout of the Day

STRENGTH

Front Squat
5×4 @ 70%-75% / RPE 6-7

Notes
This is a volume strength session focused on reinforcing front rack position, bracing, and consistent squat mechanics. The load should feel moderate, challenging but never near failure. RPE 6–7 means athletes finish each set with about 3 reps left in the tank.

ASSISTANCE

3-4 Rounds for Quality
:30/:30 Copenhagen Plank
1:00 Crossover Single Unders
16 Alternating Tall Kneeling Rotational Med Ball Slam, 8ea
1:00 Arch Hold

Notes
This is accessory work meant to build core strength, stability, and durability, move with control and focus on quality, not speed or max effort.

For the Copenhagen plank, keep your hips high and body in a straight line; the focus is on adductor (inner thigh) strength, so pick a knee or foot position you can hold with good form.
During crossovers, stay light on your feet, find rhythm, and work coordination rather than going all out.
On the medball slams the intention is to focus on rotational core strength, so make sure you are bracing before slamming the ball to the floor.
Finally, in the arch hold, squeeze glutes, keep arms and legs off the ground, and focus on holding a strong, tight shape. Treat this as practice, consistent, high-quality movement and it will pay off in bigger lifts and gymnastics skills later on.

CrossFit Group Class Programming Template (WK3/8)

FIGHT GONE BAD 2025: Saturday 11.1.25 from 8:30-12pm

Since 2009, Fight Gone Bad has been one of CrossFit South Brooklyn’s most beloved community traditions—part grueling workout, part costume party, and all heart. Each year around Halloween, teams come together to sweat, get weird, and raise money for local causes that make Brooklyn stronger. Over the years, we’ve raised more than $480,000 for charity, and in 2025 we’re once again answering the call to serve our community by supporting Brooklyn Community Housing & Services. The drop down menus below will have all the information you need for the event, just sign up for free on Zen Planner via the link below!

SIGN UP FOR FIGHT GONE BAD 2025

Special note on teams
This year were doing something a little different and allowing teams of 5-7 to self form! If you want to rally your gym pals and form a team read the rules below and DECLARE YOUR TEAM. This is absolutely not required and we will make sure everyone who signs up for FGB on Zen Planner gets placed on a well balanced team!

• Everyone on the team must be included on the form above and register on Zen Planner by 10/1
• Each team needs at least 2-3 people performing the B or C version of the workout listed below. The equipment set up will not allow for more than 5 people to perform any one track without running out of stations.
• In order to accommodate everyone, you may have someone added to your team after the fact by the organizers.

The Workout

Prizes & Sponsors

About the Benefactor

Workout of the Day

FLOATER STRENGTH

A. Front Squat, 4×5 @ 65-70%
B. Rear Foot Elevated Split Squat, 4 x 6-8
C. Push Press, 5×3 @ 75-80%
D. Weighted Matador Dip, 3-3-3-3

Notes
Tomorrow we have Front Squats and assistance work.

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

Squat: If you don’t have a good feel for percentages yet, work to RPE 5-6 for 4 sets of 5 reps across. You should have multiple good reps in the tank on each set.

Dips: If you missed Tuesday’s workout and have the ability, find a heavy 3 weighted strict dip. You could also work on bodyweight, banded, or foot assisted reps.

METCON

For Time:
200 Double Unders
50 Burpees
50 Cal Bike

Time Cap: 14 min

Notes
Today’s workout is a chipper. Start by completing all 200 reps with the jump rope before moving on to the 50 burpees and finally to the bike. A good amount of mental fortitude will be required to get your best time on this workout. Focus on the rep in front of you and keep working hard, even and especially when it gets challenging.

No individual element here should take longer than 5 minutes. Scale one, two, or all three of the movements to finish your version under the time cap.

DU: Reduce volume and/or plan to practice for 4 minutes and count as many attempts and makes as you get!

Burpees:
A. 25 full ROM reps + 25 no push-up reps
B. 15 full ROM reps + 35 no push-up reps
C. 50 no-push up reps

CrossFit Group Class Programming Template (WK2/8)

The Wet Hot American Throwdown participants with one final flex off at the end of the event. You can see all the pics from the event on our Flickr page!

Vote for Steven’s wine essay!

Hey everyone, Steven here. When not at work or sweating through workouts at CFSBK, I’m often nerding out about wine. Not just drinking it (though yes), but also learning about it, and occasionally writing about it too.

Earlier this year, I entered a writing competition put on by Jancis Robinson, whose team includes some of the most respected voices in the wine world. Out of more than 300 entries, I just found out my essay made the shortlist!

The theme was “ode to a grape variety.” I wrote about Romorantin, a little-known and hard-to-pronounce (at least for me) grape from France’s Loire Valley that found me during the hectic early months of 2020.

There’s a Readers’ Choice vote running through September 15. Whether you’re into wine or don’t touch the stuff, I’d be grateful for your support.

Link to vote

If you’re curious, I also recommend checking out some of the other essays. There’s lots of great writing and more than a few new grapes to discover.

Thanks for reading. See you in class!

-Steven

Workout of the Day

“NARF”

9-15-21 Reps for Time of:
Pull-Ups
Thrusters (95/65#)

Notes
This workout is a familiar couplet known as “Fran,” but today we’ll flip it and reverse it! Both the rep sceme and the movement order is reversed.

The intent for today is a quick burn. Fast Fran times are under 4 minutes and today should be under 9! Scale as needed to get a true dose of intensity today.

Pull-Up Scaling:
A. 9-12-15 Kipping
B. 6-8-10 Strict
C. 6-8-10 Foot or Band Assisted Strict
D. Jumping Pull-Ups (full volume)

Thruster: Light weight that you could complete 15+ reps with unbroken.

CrossFit Group Class Programming Template (WK2/8)

CFSBKer, event partner for Treat Yourself and all around great guy Albrey putting in that sled work at the Wet Hot American Throwdown!

TODAY! Treat Yourself: Recovery Month + Black Wellness Celebration at CFSBK

We’re thrilled to be partnering with The Phoenix and Well Worth It for a special event on Saturday, September 13th, 2025: Treat Yourself: A Celebration of Recovery Month and Black Wellness.

Two of our own, Karl Henry Cesar and Albrey Brown, are serving as event partners and shared why this day means so much:

Albrey Brown

“Hey there CFSBKers – I’m honored to partner with The Phoenix and Well Worth It for this event focused on Black wellness. Each day we get to experience many versions of wellness through this community. Treat Yourself is both a celebration and an invitation for Black people—and for people who care about Black people—to access that privilege. And, hopefully, continue to treat themselves to physical, mental, and spiritual activities that promote well-being. Join if you can, and invite a friend at the very least. Excited to see you there.”

Karl Henry Caesar

“CFSBK, what’s good! I’m delighted to partner with The Phoenix and Well Worth It for this event dedicated to Black wellness. Simply put, CFSBK provides a space for many of us to recharge, maintain, and protect our wellness. Unfortunately, having such a space is a privilege that many do not have. So, Treat Yourself is a celebration and an invitation for Black people—and for people who care about Black people—to partake in this privilege, build wellness in their lives, and share it with others. Come through and bring love for yourself and the community. Hope to see you there!”

What’s Happening

This is going to be a full day of movement, connection, and celebration. We’ve got yoga, CrossFit, breathwork, food, overdose prevention training, a dance party, and a wellness circle to wrap things up. DJ Hanzi will be spinning throughout the day to keep the energy flowing.

The best part? It’s FREE for anyone with 48 hours of sobriety. We’d love to see you, all events are optional and come and go as you see fit.

Who’s Behind It

• The Phoenix: a sober active community that offers free activities to anyone with 48 hours sober. Their mission is to create safe spaces where people in recovery can connect, move, and thrive.
• Well Worth It: a program within The Phoenix dedicated specifically to Black wellness in recovery. It works with community leaders in health and wellness to inspire Black people to invest in themselves.

Event Schedule

• 1:45 PM – Doors Open + DJ KayKay47
• 2:00–3:00 PM – Yoga with Samarah Grant (Annex, 20-person cap)
• 2:00–4:00 PM – CrossFit with Coach Wilda (workouts every half hour)
• 3:00–4:00 PM – Breath, Stretch, Release with Rich Mancuso (Annex, 20-person cap)
• 4:00 PM – Food + Community Time Begins
• 4:00–4:30 PM – Overdose Prevention Training with Franklin Tavares (Annex, 30-person cap)
• 4:30 PM – A quick word from CFSBK & The Phoenix
• 5:00 PM – Dance Party with DJ Hanzi (The Reprieve Party)
• 6:00 PM – Wellness Circle with Viola Varner (Annex, 30-person cap)
• 7:30 PM – Wind down + wrap up
• 8:00 PM – Goodnight

* Annex events have limited capacity. First-come, first-served. Sign-up sheets will be at the door.

RSVP + Join Us

This event is free and open to anyone with 48 hours of sobriety. Click here to RSVP and save your spot!

Workout of the Day

FLOATER STRENGTH

A. Front Squat, 4×5 @ 65-70%
B. Rear Foot Elevated Split Squat, 4 x 6-8
C. Push Press, 5×3 @ 75-80%
D. Weighted Matador Dip, 3-3-3-3

Notes
Tomorrow we have pull-ups and thrusters.

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

Squat: If you don’t have a good feel for percentages yet, work to RPE 5-6 for 4 sets of 5 reps across. You should have multiple good reps in the tank on each set.

Dips: If you missed Tuesday’s workout and have the ability, find a heavy 3 weighted strict dip. You could also work on bodyweight, banded, or foot assisted reps.

METCON

3 Intervals of
3 Min Row for Max Meters

Rest 3 min between Intervals

Notes
While simple, this workout will be potent if approached correctly. Focus first and foremost on your technique, not just your effort.

Aim to work at what feels like 85% of your aerobic threshold on the first interval. Another way to guide yourself is by picking a pace you think you could actually hold for closer to 5-6 minutes straight if you needed to.

On interval two, sustain that pace with the goal of achieving a similar meters “score.” On interval three, push a little harder and see if you can squeeze out a bit more!

CrossFit Group Class Programming Template (WK2/8)

Rickke Front Squatting, circa 2013

Interested in Competing with the CFSBK Strong(wo)man team?

Attention CFBSK lifters! The CFSBK Strong(wo)man Team is growing, and we are sending 5 athletes to compete on November 8th in Newcastle, DE (check out the novice category weights for what your division would be attempting).

If you’ve ever been curious about competing, please reach out to coach Cara. Even if you’re not in Mythic Strength, Cara can facilitate prep and programming on an individual basis. Strong(wo)man is an incredibly fun and rewarding sport, and you might just discover your new favorite hobby.

Workout of the Day

STRENGTH

Push Press
5 sets x 3 reps @ 75%-80% or RPE 7

Notes
This is our second and final week with push press before we progress to the push jerk. Dial in your rack position, dip, and leg drive today — all of that will carry over to the rest of the cycle!

If you have a recent or well-established 1 rep max, use ~75-80% of that for your work sets. If not, work at about RPE 7 for how you feel today.

Either way, this should be heavier than last week, and you should still have a couple reps in the tank on each set.

ASSISTANCE

3-5 Rounds for Load and Quality
10 ea Single Arm DB Chainsaw Row
40 sec Dual KB Front Rack March
5-10 Strict Toes to Bar @ 2 sec down tempo
1:00 Bike @ recovery pace

Notes
Start with moderate loads for the first two movements and work up in weight as long as you are able to maintain consistent mechanics.

Toes to Bar: Hold the tempo! Control throughout. No swing, no kip. Minimize lat pushdown in this variation. Scale the movement to Incline Strict TTB i if needed so you can work on active compression through the abs and hip flexors to bring the legs to the torso.

CrossFit Group Class Programming Template (WK2/8)

Sitting around the bonfire at our training staff meeting

Varied Not Random #134 with Coach David

In this podcast episode from 2023 coach David talks about the philosophy of CFSBK, how we approach our programming and some of the underpinnings of why we do what we do. If you skipped this in the past, its worth a listen as a member of our gym!

Workout of the Day

STRENGTH

A1. Barbell Good Mornings, 4×6-8
A2. Rear Foot Elevated Split Squats, 4×6-8ea

Notes
After 1-2 warm up sets with the barbell, perform the two movements as a superset, resting about 60-90 sec between each.

Use a slower-down, faster-up tempo on both exercises.

Good Mornings: Maintain a braced, rigid trunk and perform the movement by flexing and extending at the hips. Focus your attention on stretching and loading into the glutes and hamstrings on the descent of each rep.

Split Squats: Hold 1 or 2 DB’s suitcase style. If balance is a challenge for you, grab a pvc pipe to hold/push into the ground to assist you. Complete all reps on one side before changing to the other side.

METCON

For Time
10 Power Cleans @ 155/105#
400m Run
20 Power Cleans
800m Run

Notes
Intent: 8-13 min

Load is on the heavier side of moderate, in the realm of 60-70%. Scale to a weight you are comfortable completing quick singles with and could cycle a few unbroken reps if required.

If your 800m / half mile run pace is greater than 5 minutes, consider scaling one or both runs back slightly:
A. 270m (4th Ave and back) / 680m (full lap + 3rd Ave and back)
B. 200m (mural and back) / 550m (full lap)

If you are building tolerance to running, use a mixed approach in each round:
130m Run + 400m Bike / 270m Run + 800m Bike

CrossFit Group Class Programming Template (WK2/8)

Save the Date! Fight Gone Bad 2025 is Saturday November 1st!

Good Mornings

Every Wednesday this cycle focuses on a superset of posterior chain and single-leg strength exercises. Last week for our posterior chain bias we performed RDLs, which closely resemble conventional deadlifts, except that there is less knee flexion and the barbell doesn’t touch the floor. Today’s variation is the barbell good morning, in which the bar is placed on your back and the movement is initiated with a hip hinge rather than a pull from the floor.

Both RDLs and good mornings train the hamstrings, glutes, and erectors through a similar hinge pattern, but the change in bar position shifts the loading. With the RDL, the weight is held in the hands and stays closer to your center of gravity, allowing for heavier loading. In the good morning, the bar is on the back, creating a longer lever arm (the distance between your hip joint and the barbell horizontally) and a higher demand on spinal erectors and midline stability.

Start with an empty barbell and then progress gradually—most lifters will use somewhere between 30–50% of their RDL or squat numbers for work sets.

Workout of the Day

SKILL

Handstand kick ups and Holds

Notes
Today is all about building confidence and control upside down. Use the time to practice smooth kick-ups and strong, active handstand holds. Keep the focus on technique and body position.

When kicking up, start small and controlled, then build height as you feel more confident. Think about stacking your hips over your shoulders and pressing the floor away with strong, active arms. Don’t rush, find balance with tight legs and a strong core.

For the handstand holds, aim for short sets of 10–20 seconds where you can stay in a good hollow body position. Quality holds will help you build strength and balance faster than maxing out until you fall.

Practice safe bail-outs. If you feel yourself tipping over, turn your body into a cartwheel rather than crashing down.

METCON

Partner “JT”

For Time
42-30-18
Handstand Push-Ups
Ring Dips
Push-Ups

Intent: 15-20 min

Notes
Accumulate the total reps listed as a team. For example: Partners trade sets of 7 HSPU until each has done 3 sets (21 reps) to get to 42 total. Then move to dips, and so on.

This is a pressing stamina test with a lot of volume. Shoulders, triceps, and chest will fatigue quickly. The push-ups will arguably be the most difficult reps you have ever attempted. For most, this is a workout that requires patience and perseverance.

Expect to experience muscular fatigue rather than cardio-respiratory fatigue. When dealing with muscular fatigue, you must rest long enough for your muscles to recover before you continue. Work with your partner to break up reps early and often so you don’t hit failure.

HSPU and Dips are athletes choice: strict or kipping. Prerequisite to kip is at least 1-3 good strict reps through full range of motion.

HSPU: focus on a solid lockout and avoid letting your midline collapse.

Dips: Keep rings close to your body, move through full range, and avoid rushing the lockout.

Push-ups: steady and clean—chest touches, elbows extend fully.

Scaling
Scaling option A:
42-30-18 reps for time of:
Box Piked Handstand Push-ups
Banded Ring Dips
Push-ups

Scaling option B:
30-24-18 reps for time of:
Seated dumbbell shoulder press
Foot-assisted Ring dips

CrossFit Group Class Programming Template (WK2/8)

Pierre on Handstand Push-Ups

Want to improve your handstands?? Try the Handstand Class!

Reminder that we host three weekly classes with Coach Suzanne Michelle designed to improve your strength, confidence and skill level with all things inversion!

This is a modern approach to hand balancing: we’ll learn rules—and then break them! Expect a deep dive into inversions that expand your movement practice, whether you’re a seasoned hand balancer or brand new to the idea.

Bring an open mind, patience, and the ability to touch the floor. All ages, sizes, and experience levels are welcome. Let’s explore what’s possible when we flip things upside down.

Coach: Suzanne-Michelle (Suzy) is a pole artist, aerialist, hand balancer, and certified instructor with over a decade of experience. Expect supportive coaching, creative progressions, and lots of constructive feedback.
Schedule: Mondays & Thursdays at 6:30pm, Wednesdays at 11:00am in the Annex

Workout of the Day

STRENGTH

Front Squat
4×5 @ 65%-70%

Notes
Our goal today is to accumulate some volume with technically sound, crisp reps and establish a baseline of good mechanics with the front rack position, vertical torso, and speed out of the hole.

If you were here for the heavy single, use about 65% up to 70% of your best rep. If you did not come last Monday, work at a load that feels like RPE 5 to 6.

Either way, this will be moderate load and you should have multiple good reps in the tank left on each set.

METCON

3 Rounds for Time
16 Alternating DB Hang Power Snatches
30 Air Squats
12 Box Jump Overs (24/20″)

Intent: 6-10min

Notes
The workout is designed to be short and punchy. Push the pace but don’t blow up in Round 1. Find a sustainable speed in the air squats and then attack the snatches and box jumps. Aim to keep each round under 3 minutes to hit the intended stimulus.

DB: Choose a weight you can cycle confidently and complete unbroken or in two quick sets max.

Move smoothly through the air squats, don’t rush and lose depth, but keep a steady rhythm.

The box jump overs are where heart rate will spike, so stay efficient with footwork and step down if needed to keep moving safely. Scale height of the box as low as needed today!

CrossFit Group Class Programming Template (WK2/8)

Coach Steph briefing a Murph heat with the CrossFit Games Murph event playing on the big screen

Make Movie Magic with Coach Cara

Did you know that Coach Cara makes badass genre films? She and her partner Jackie, through their company Sunstrike Pictures, are finishing their feature film, and are seeking investors to complete final post-production. This is an opportunity to back a cutting-edge creative team making thrilling, socially relevant art that is poised for commercial and cultural takeoff.

Code-named Wildflower (keeping the official title under wraps for now!) the film is a mystery thriller about the spirit of rebellion against the horrors of techno-fascism, inspired by the party game known as “Werewolf”/”Mafia,” where players must vote on who among them are the secret killers.

Logline:
12 kidnapped strangers are trapped on an island and forced to play a deadly game for the seeming amusement of a deranged masked stranger and his band of militaristic guards. As the mystery unravels, the sinister purpose of the murderous game is revealed.

The film stars the late great Tony Todd (Candyman), and genre stars Bai Ling (Dumplings, The Crow), Robert Picardo (Star Trek: Voyager).

Cara and team are seeking micro-investors (1K to 5K) and investors (5K+) to come on board this final stage. The final edit of the film is already under way.

If you want to learn more about the project and to watch the available reels, contact Cara directly at caraclaymore@gmail.com.

Here are a few sneak peeks (all photos c/o Sunstrike Pictures):