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.

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

• You will be prompted to confirm CrossFit South Brooklyn as your HCP referral during account creation.
• Discount will be reflected in your cart.
  

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!