Workout of the Day

METCON

For Time
20-18-16-14-12-10-8-6-4-2 Calories, Each Partner
Bike, Row, or Ski

Notes
compare to 4.3.26
In this workout, athletes will trade intervals on one machine.

Partner A completes 20 calories, then Partner B completes 20 calories. Partner A comes back in for 18, Partner B 18, etc. all the way until 2 calories each. Reset the monitor back to zero every round.

ASSISTANCE

Choose one exercise
– Strict Pull-Ups 3x max
– Push-Ups 3x max
– Dips 3x max
– Goblet Squats 3×8-12
– Off menu order

Notes
Perform three or more sets on one of the exercises. Aim for at LEAST 8 reps per round. If you can do more than 12 you need to make it harder.

Tomorrow we have power cleans, push-ups and air squats

Programming Template: Week 3/6

Welcome Foundations grads Jack,Erika, Adam and Han!

Looking for Cat or Knee sleeves?

Here’s some recent entries from the CFSBK Community Board.

In Search of Cat foster or adopter

CFSBKer: Caitlyn

Description
There are a ton of abandoned and stray friendly cats in my neighborhood, my friends have started a nonprofit and we desperately need fosters to be able to help take in more cats in need. I have one at my house right now that is a perfect angel, and a couple others who are more temperamental but would really open up in their own home if given the chance. Please reach out if you would be willing to give it a try and foster a cat!

Preferred contact method
Email: cld378@nyu.edu; text 207-807-5690

5mm Rehband knee sleeves (Medium) – great condition, free!

CFSBKer: Alex Cook

Description
I’ve used these knee sleeves about a dozen times, but I’ve found they’re a little too big for me and that I also wanted the thicker version (7 mm), so I decided to get a new pair. I’m well past the window of returning these, but they’re in excellent condition (and also perfectly clean since I hand wash them with castile soap), so if you’d like them, let me know! And for context, here’s the fit guide on Rogue’s website: https://www.roguefitness.com/rehband-rx-knee-sleeve-5mm-black

Preferred contact method
Shoot me a text! 917-690-8430

Workout of the Day

CFSBK’s 19th Birthday WOD

Buy in 2007m Air Bike

19 Rounds for time of:
6 Power Cleans
6 Strict HSPU

Cashout 2026m Air Bike

Notes
Its our birthday!!! Lets celebrate with some type 2 fun. Partners complete the buy in and cash out however they’d like.For the couplet, alternate complete rounds until the final round in which each person performs 3/3 before moving to the cashout

Power Clean
155/105
135/95
105/85
…

HSPU
6/4 Strict
6 Kipping
6 Box Piked HSPU
6 DB Heavy DB Push Presses

Programming Template: Week 3/6

 

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A post shared by CrossFit South Brooklyn (@cfsbk)

🎂 TONIGHT: CFSBK’s 19th Birthday & Member appreciation night 🎂

David is stressed no one is gonna come, prove him wrong and swing by member appreciation night!

We’re turning 19 and want to throw our community a party. We’ll be renting out Evalyn’s Tap House located on Bulter and Nevins near the gym. There will be an open bar and food from 7:30pm-9:30ish. All are welcome!

Workout of the Day

ASSISTANCE

18:00 of effort:
130m Sandbag Carry
5-10 Strict Pull-Ups
1:30 Sit-Ups or plank

Notes
Work through the triplet at a steady pace for 18 minutes. The sandbag carry is anyhow. You can pick one midline movement or alternate each round between sit-ups and plank.

FLOATER STRENGTH

Choose one exercise
– Shoulder Press 3-3-3
– Deadlift 3-3-3
– 3×16 Reverse Lunges

Notes
Tomorrow we have Air Bike, Power Cleans and HSPUs

Programming Template: Week 3/6

Tom, Maya, Lok and Ben going balls to the wall in a metcon

⚡🍁The Mythic Strength Fall Cycle is about to begin!🍁⚡

Date Range: 9/29 – 11/22

Join Coach Clay for an 8 week strongman-inspired strength program designed to build muscle and increase dynamic strength.

You can join for both of the 2 days, or just one day a week.

Tuesdays at 7:30 PM: Build deadlift technique and power, as well as complementary back-and-butt builder moves like the zercher lift. There will also be upper body pressing, making Tuesday a thorough full body strength builder. First class is on 9/29.

Sundays at 1:30 PM: Carry heavy sandbags, drag sleds, and learn to carry your own bodyweight and then some. This cycle will feature a variety of sandbag lifting, farmer’s carries, sled drags and more classic and unconventional strongman-type lifting. First class is on 10/4.

SIGN UP HERE

1 x Week Sundays Or Tuesdays: $444 ($55.5/class)

2 x Week Tuesdays & Sundays: $740 ($46.25/class)

(Both billed in 2 installments).
+
Both options include programming, groupchat support, and personalized recommendations for individual athlete development. It is its own membership, but it can also serve as a complement to group class or other training.
Email or text Coach Clay (caraclaymore @ gmail dot com) / (347)661-6329 with any questions or if you want to chat about how the program may complement your fitness goals.

Workout of the Day

STRENGTH

Deadlift
3-3-3

Notes
Perform 3-4 warm-up sets followed by 3 progressive or consistent heavy triples. Today’s triples are touch and go.

METCON

4 Rounds of:

In 2:00 perform:
20 Wall Ball Shots
10 Ring Rows
AMRAP Shuttle Runs -or- Burpees to 2:00 mark

Rest 2:00

Notes
This should be roughly 1:00 to complete the wall balls and ring rows and about 1:00 for the AMRAP movement. Choose whichever AMRAP movement compliments your training week best.

Programming Template: Week 3/6

A wall ball only counts if its alllll the way down. Be like Safia and break parallel

🎂 Saturday 9/19: CFSBK’s 19th Birthday & Member appreciation night 🎂

David is stressed no one is gonna come, prove him wrong and swing by member appreciation night on Saturday!

We’re turning 19 and want to throw our community a party. We’ll be renting out Evalyn’s Tap House located on Bulter and Nevins near the gym. There will be an open bar and food from 7:30pm-9:30ish. All are welcome!

Workout of the Day

STRENGTH/SKILL

Strict Toes to bars
5×10+ or 10×5

or

Kipping Toes to Bars practice

Notes
Work on your strength or skill today with toes to bars. The strict work is for people who either don’t yet have strict toes to bars or for people have them already and want to get even stronger with them.

The skill work is great for someone who has struggled with the timing and technique on kipping toes to bars and wants to work on that skill today.

METCON

50-35-20 reps for time of:
Push-ups
Row/Bike/Ski calories

Notes
Today’s workout is a crossfit.com WOD from 2024.

The 50 push-ups should take no longer than 4:00 to complete.

If 50 reps can be completed in under or around a minute scale up to deficit using 50lb DBs or a weighted vest which you keep on the whole workout.

Modify to banded, elevated or knee push-ups.

Average reported times on .com using hand release push-ups are between 12-16:00

Programming Template: Week 3/6

CFSBK legends Bob S and Jay R at Open Gym this past Monday

Kipping Toes to Bars

Workout of the Day

STRENGTH

Shoulder Press
3-3-3

Notes
Work up to a heavy triple. Start each rep from a dead start.

METCON

4-5 Rounds, each for time of:
Row 300/250m
75 Double Unders

Rest as needed between efforts

Notes
Perform one warm-up round followed by 3-4 all out efforts on this couplet. The rowing should take around a minute or less at a 90%+ effort. The double unders should also take roughly a minute or less to complete.

Rest as needed but keep an eye on the clock as there will be a cap.

Programming Template: Week 3/6

⚡🍁The Mythic Strength Fall Cycle is about to begin!🍁⚡

Date Range: 9/29 – 11/22

Join Coach Clay for an 8 week strongman-inspired strength program designed to build muscle and increase dynamic strength.

You can join for both of the 2 days, or just one day a week.

Tuesdays at 7:30 PM: Build deadlift technique and power, as well as complementary back-and-butt builder moves like the zercher lift. There will also be upper body pressing, making Tuesday a thorough full body strength builder. First class is on 9/29.

Sundays at 1:30 PM: Carry heavy sandbags, drag sleds, and learn to carry your own bodyweight and then some. This cycle will feature a variety of sandbag lifting, farmer’s carries, sled drags and more classic and unconventional strongman-type lifting. First class is on 10/4.

SIGN UP HERE

1 x Week Sundays Or Tuesdays: $444 ($55.5/class)

2 x Week Tuesdays & Sundays: $740 ($46.25/class)

(Both billed in 2 installments).
+
Both options include programming, groupchat support, and personalized recommendations for individual athlete development. It is its own membership, but it can also serve as a complement to group class or other training.
Email or text Coach Clay (caraclaymore @ gmail dot com) / (347)661-6329 with any questions or if you want to chat about how the program may complement your fitness goals.

Workout of the Day

METCON

For Time:
800m Run
21 Kipping Pull-Ups
550m Run
15 Kipping Pull-Ups
400m Run
9 Kipping Pull-Ups

(+) 21 Strict Pull-Ups, 15 Kipping Pull-Ups, 9/6 Ring or Bar Muscle-Ups

Notes
If you’re not doing the (+) option, choose 1-2 variations of pulling exercises to work on today’s metcon. Keep it simple and choose whats going to give you your best stimulus.

pull-up options
Self Assisted
Banded
Strict
Kipping

Run scale options
550/400/270m Run
2000m, 1500m, 1000m Air Bike
4:00/3:00/2:00 Air Bike

ASSISTANCE

Weighted walking Lunges
3×12-16

and/or

DB Z Presses
3×8-12

Notes
Tomorrow we have shoulder presses, so if you’re coming just do the lunges. Otherwise choose the one or two movements that round out your training.

Programming Template: Week 3/6

A huge congratulations to coach Erick and Laura B on getting married this past week!

The Almighty Lunge

Workout of the Day

5 Rounds for reps of:
1:00 Ski Erg, Cals
1:00 Rest
1:00 Wall Ball
1:00 Rest
1:00 Double Unders
1:00 Rest

Notes
Today’s interval workout alternates between work and rest every minute. Try to fill each work minute with reps and try to stay consistent across all 5 rounds.

Programming Template: Week 2/6

Recently Gus performed his show “This is the new me” to a sold out Bell House. The show was a huge success and so well received. We’re so proud of Gus’ success and were so happy to see how many gym members went to support him. Follow him on instagram here!

Ski Erg 101 with Mat Fraser

Workout of the Day

4 Rounds for max reps:
1:30 AMRAP Power Snatches 155/105
1:30 AMRAP Air Bike, Cals
3:00 Rest

Notes
The power snatches in each interval should be performed as steady singles with the goal of 7-10 reps per round. If you’re comfortably hitting more than 10 reps per round its too light.

Your score is total power snatches and calories completed.

Programming Template: Week 2/6

Next Saturday 🎈

Next Week!We’re turning 19 next week and want to throw our community a party. We’ll be renting out Evalyn’s Tap House located on Bulter and Nevins near the gym. There will be an open bar and food from 7:30pm-9:30ish. All are welcome!

Workout of the Day

FLOATER STRENGTH

Choose one exercise
– Bench Press 10-10-10
– Front Squat 3-3-3
– Deadlift 3-3-3
– Power Snatch 3-3-3
– Bike/Ski :30 on :30 off x 12-15:00

Notes
Tomorrow we have power snatches and rowing.

METCON

3 Rounds for time
Run 400m
15/10 Strict Pull-Ups

Notes

Pull-Ups
Strict
Strict into Kipping as needed
5 Jumping pull-ups to Negatives
10 Self Assisted

Run
400m/270m
Bike 1000/800m

Programming Template: Week 2/6

CFSBK Coaching Meetings

We have a training staff meeting every month at CFSBK. The basic format starts with a quick go-around where everyone updates the group on anything going on with them personally, or answers a prompt that everyone reflects on. After the go-around, David updates the team on any news and notes related to the gym or upcoming events, followed by time for people to ask questions or bring anything up for brief discussion (equipment requests, feedback, etc.).

After the intro portion, we’ll usually focus on group class programming, where coaches can discuss any issues they’ve had with time or logistics, things they’ve liked, things that were challenging, how things are being received by members, and so on.

Beyond that, the meeting moves into one or two practical or discussion segments. We’ll often follow up on the focus we talked about at the last meeting and see how everyone implemented it into their coaching over the past month. This could be something like focusing on external cues versus internal cues, or giving a specific kind of feedback to people and seeing how it went.

The practical portion is usually a breakout, where coaches run through mock class segments or demo a movement progression. In our last meeting for example, everyone led novel five-minute movement prep segment, showing off something new they’d been trying. After each person went we would discuss things we liked about it, questions we had etc.