Established 2007
10k Relay Row
Notes
Teams of three share one erg and alternate rowering every 2:00 until 10,000m have been covered.
This will take around 40 minutes to complete. See the chart below for what your teams time might be based on their average splits.
Team average split / Projected Finish
1:50 avg / ~38:00
2:00 avg / ~40:00
2:10 avg / ~43:00
2:15 avg / ~45:00
2:20 avg ~47:00
Programming Template: Week 5/6
12 Rounds for time:
12 Burpees over the bar
6 Front Squats 155/105
9 Chest to Bar Pull-Ups
(+) 185/125 lbs
(+) 3-6 Bar or Ring Muscle-ups
Notes
Partner alternate complete rounds until each person has completed 6
Pull-Ups
(+) 6 RMU or BMU
9 Chest to bar or Chin over bar
9 Strict or banded
9 Pike Self Assisted
Programming Template: Week 5/6
Mel is all business.
4 Rounds for reps of:
1:00 Ski Erg or Air Bike
1:00 Plank
1:00 Step-Ups
1:00 Double Unders or Double Under practice
1:00 Rest or :30+ deadhang
Notes
Today’s FGB style workout is meant to feel aerobic, try move at a consistent pace and have fun!
The step-ups can be loaded or just bodyweight depending on how your legs are feeling.
Choose one exercise:
– OHS 3-3-3
– Bench Press 8-8-8
– Deadlift 5-5-5
Notes
Tomorrow we have Front Squats, Pull-ups and Burpees
Programming Template: Week 5/6
This ain’t a call out for the light-hearted. Part-timers tune out. We’re talking to the bar bendin. Max Repping. Tin Slingers. RAD is coming back to CFSBK for a fun partner throwdown with food, drinks, prizes, a DJ, Emcee, and some of the best CrossFit athletes in the world. This is a free MM/FF partner workout.
WITH SPECIAL GUESTS DANIELLE BRANDON, JOSH BRIDGES, JAY CROUCH, AND MADDIE STURT.
Workout:
14 Minute AMRAP, with a Partner:
Buy in (1:1): 3-6-9-12-15
Power Clean (135/95#)
Burpee over Bar
With remaining time:
Max Clean (each partner)
Score – Partner 1 heaviest clean + Partner 2 heaviest clean Clean (each partner)
Food, drink and prizes powered by R.A.D®
Spectator Tickets Only For Tin Slingers!
The brackets are full, and we only have spectator tickets (free!) left. All spectators MUST register. This includes all CFSBK members and staff who would like to attend the event.
Every 5:00 x 5 Rounds
5 Deadlifts 275/205
15 Toes to Bars
AMRAP Air Bike cals to 2:00 mark
(+) 3-5 Deadlifts at 315/225
Notes
The deadlifts and toes to bars should take around 1:00 give or take so that you get about :45-1:15 on the bike each round.
Toes to bars
15/12/9 Strict or kipping
15/9 Hanging leg raises
15 V-Ups
Programming Template: Week 5/6
Alex working through last Saturdays Clean & Jerk / Double Under couplet
The brackets are full and we’ve only got spectator tickets left. You MUST get a (free) spectator ticket if you’d like to attend!
This ain’t a call out for the light-hearted. Part-timers tune out. We’re talking to the bar bendin. Max Repping. Tin Slingers. RAD is coming back to CFSBK for a fun partner throwdown with food, drinks, prizes, a DJ, Emcee, and some of the best CrossFit athletes in the world. This is a free MM/FF partner workout.
WITH SPECIAL GUESTS DANIELLE BRANDON, JOSH BRIDGES, JAY CROUCH, AND MADDIE STURT.
All spectators NEED to register as well. This includes all CFSBK members and staff who would like to attend the event.
5 rounds for load and times:
8 Bench Press
Row 500m
Transition to the row once you’re done with the bench. Rest as needed between rounds, we recommend 3-5+ minutes.
Notes
Today’s workout is a couplet in which your score per round is how heavy you lifted and your 500m times. Each set is ideally unbroken on the bench press but if you end up having to break it up just complete the 8 in however many sets needed then drop weight for the next round. Each row should be a full effort 500.
Programming Template: Week 5/6
Amy with our new logo on the front desk. David’s mom got him this for his birthday😄
This 5 minute video covers the exact method we recommend and teach for the bench press.
Overhead Squat
3-3-3-3-3
Notes
Work up to a heavy triple on the OHS. Prioritize stability and range of motion above loading if this movement is difficult for you.
3 Sets NFT:
12-16 Heavy Walking Lunges
6-12 Strict HSPUs or DB Z Presses
If you didn’t come yesterday you can substitute 3×3-5 hard Chin-Ups for the lunges or pressing
Notes
Superset two exercises and work up through 3 progressive sets of the assistance. Rest as needed between exercises.
Programming Template: Week 5/6
Judy and Will having a little chat mid partner workout
12 Rounds for time
12 Wall Ball Shots
12 Kipping Pull-Ups
12 Box Jump Overs 24″/20″
(+) 30/25/20 lb Medball
Notes
Partners alternate complete round until each person has performed 6. Each round should take between 1:30-2:00 with the entire workout taking around 18-24′
Pull-Ups
12/10/8/6 Kipping
8/6/4 Strict or Banded
12 Ring Rows or Self Assisted
Choose 1-2 exercises:
DB Bent Over Rows 3×8-12
DB Reverse Lunges 3×12-16
DB Shoulder Press 3×8-12
Abs of choice 3 sets
Notes
Round out your week with some floater assistance work. Tomorrow we have OHS, lunges and DB Shoulder Press. Wednesday is Bench Press and Rowing
Programming Template: Week 5/6
Sara G kicking ass and taking names on a Saturday
This ain’t a call out for the light-hearted. Part-timers tune out. We’re talking to the bar bendin. Max Repping. Tin Slingers. RAD is coming back to CFSBK for a fun partner throwdown with food, drinks, prizes, a DJ, Emcee, and some of the best CrossFit athletes in the world. This is a free MM/FF partner workout.
WITH SPECIAL GUESTS DANIELLE BRANDON, JOSH BRIDGES, JAY CROUCH, AND MADDIE STURT.
Only one person from your team of 2 needs to register on eventbrite.
Athletes Register for free here!
All spectators NEED to register as well. This includes all CFSBK members and staff who would like to attend the event.
Single Arm DB Row
5×8-12
Notes
Work up through 5 progressive sets. The last set or two should be taken to failure. Only match the reps of your weaker arm.
EMOM 20:00
A: :45 Row, bike or ski erg
B: :45 Burpees
Notes
Goal is to stay consistent. This should feel aerobic and sustainable. If you want to burn it down wait for the last 2-3 rounds.
Programming Template: Week 4/6
Mara, KLove and Claire
Saturday 10.31.25 🎃 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 $520,000 for charity, and in 2026 we’re once again answering the call to serve our community by supporting Brooklyn Community Housing & Services.
100% of your purchase goes to BCH&S
Like last year, teams of up to 7 people may form a team together. Just put everyone’s name on your team into the spreadsheet above. Teams with less than 7 people may have additional people added to your team. Everyone who registers will be placed on a team regardless so no stress!
For Time:
100 Double Unders
5 Clean and Jerks 205/135/95
75 Double Unders
5 Clean and Jerks 185/125/85
50 Double Unders
5 Clean and Jerks 165/115/75
Notes
Today’s workout is a potent couplet of double unders and clean and jerks. This workout should be a 6-10 minute effort. For barbell loading, consider using somewhere around 80%, 75% and 70% (or lighter) of your best clean and jerk. Today’s cleans are intended to be full squat cleans and we’ll have plenty of time before the workout to warm-up the lifts.
Additional C&J Options
205/185/165
185/165/145
165/145/135
155/135/115
135/125/105
115/95/85
95/85/75
85/75/65
…
Jump Rope
100/75/50
75/50/25
50/25/15
150/125/100 Single Unders
Programming Template: Week 4/6
Darin throwing around 155 in last weekend’s birthday workout
Today’s workout is a CrossFit.com workout. Watch Brooke Ence and Jon Pera get after it at “The Ranch”, home of the original CrossFit Games
Choose one exercise
– Bench Press 3-3-3-3-3
– Back Squat 3-3-3 85% rep out
– Power Snatch 3-3-3-3-3
– Off menu order
Notes
Tomorrow we have Squat Clean and Jerks and Double Unders
6 Rounds for time of:
16 Anchored Weighted Sit-Ups 40/30/20
16 Kipping Pull-Ups
(+) 8 Bar Muscle-Ups
Notes
Short and sweet today. Partners alternate full rounds until each person has completed 3.
Kipping Pull-Ups
16/12/8 Kipping
10/8 Strict or Banded
16 Jumping Pull-Ups
Programming Template: Week 4/6
Learn more and register here!!!