Workout of the Day

SKILL / ASSISTANCE

Turkish Get-Up

Notes
Accumulate a total of at least 12 quality reps on each side today, more if time allows. Trade arms as desired. Keep your eyes on the weight you’re using and use your core to stabilize your body throughout each rep. Take a beat to pause in each phase of the movement to create clear landmarks for yourself with this multi-part exercise.

Beginners: Use light to moderate loads throughout.

Int/Adv: Once you’ve established clear mechanics and consistency at light weights, build in load to something challenging for the day.

FLOATER STRENGTH

A. Back Squat, 5 x 1-3
B. Sumo Deadlift, 5 x 1-3
C. Bench Press, 5 x 1-3
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)

Notes
Tomorrow we have a heavy single Front Squat, plus wall balls, rowing, and sandbag cleans.

If you’ve been consistent with one Floater Movement each week, feel confident with your technique, and have been feeling strong and well-recovered, consider building to a heavy single today. If you’ve missed sessions or want more technical practice, perform 5 sets of 1-3 heavy reps across.

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

Pull-Ups: Use the following progression to guide you:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unbroken reps: perform as written.
< 5 unbroken reps: perform a cluster of sub-maximal reps for you with short rest between. For example: 3+2+2 or 2+1+1, with 15-20 sec of rest
0 body weight reps: perform 6-8 box piked or toe assisted reps per set

CrossFit Group Class Programming Template (WK8/8)

Monday 9/1/25 – Sunday 10/26/25 Programming Cycle Details

Weekly Biases
Monday: Front Squat
Tuesday: Varied
Wednesday: Posterior Chain + Single Leg Strength
Thursday: Shoulder to Overhead
Friday: Floater Strength
Saturday: Varied
Sunday: Floater Strength

Monday: Front Squat
We still start out by building to a heavy single (not necessarily a 1 rep max, just touching some heavy load). The cycle will progress using relatively low volume sets with percentage guidance. Those who missed the heavy single or prefer to work off of RPE will have suggestions provided each week.

Week 1: Heavy Single
Week 2: 4×5 @ 65-70%
Week 3: 5×4 @ 70-75%
Week 4: 5×3 @ 75-80%
Week 5: 6×2 @ 80-85%
Week 6: 4×3 @ 85-88%
Week 7: 4×2 @ 88-92%
Week 8: 5×1 @ 90-95% +
This day will incorporate a second segment, whether it’s a metcon or assistance work.

Wednesday: Posterior Chain + Single Leg Strength
Booty booty booty! This day’s strength segment will incorporate a superset. Most weeks will prioritize a bilateral hinge pattern (think RDLs, good mornings, etc.) coupled with a unilateral pattern (lunges, split squats, etc.).

This day will incorporate a second segment (metcon or assistance).

Thursday: Shoulder to Overhead
We’ll spend a couple weeks with Push Press, continue to Push Jerks, and use the back half of the cycle to dial in the Split Jerk. Barbells will be taken out of the rack. Beginner and Intermediate athletes should expect to improve their mechanics and consistency on the overhead lifts, and Advanced athletes can challenge the intensity!

This day will incorporate a second segment (metcon or assistance).

Friday and Sunday: Floater Strength Days
Round out the week and/or make up missed strength elements from Monday, Wednesday, or Thursday. If you have a continued goal that you want to make progress on, this is also a great day to spend time on it.

This day will incorporate a second segment (metcon or assistance).

Tuesday and Saturday: Varied Days
On these days, we’ll utilize variance to balance out the week. Expect a mix of skill work, longer duration mixed modal workouts, high intensity intervals, benchmarks, partner workouts, and so on!

Workout of the Day

“Hope”

3 rounds, 1 min per station, for max reps of:
Burpee
Power Snatch, 75/55 lbs
Box Jump, 24/20 in
Thruster, 75/55 lbs
Chest-to-bar Pull-up
Rest 1 min

Notes
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athletes move to the next station. One point is given for each rep.

Add your points and post them to BTWB.

This benchmark workout features three bodyweight calisthentic movements and two barbell movements with very light weight. Expect it to burn 🔥 Scale barbell load and box height as needed so you can move with good mechanics throughout the workout.

CFSBK’s own Toni Smith has a logged score of 262 reps for this on BTWB!

Create a strategy to maximize your score while finding a pace that allows you to work at relatively high intensity for all three rounds. Scale barbell loading such that you could cycle 10+ reps at a time if desired.

Pull-Up Scaling
A. Chin Over Bar Pull-up (kipping or strict)
B. Foot Assisted Pull-up

CrossFit Group Class Programming Template (WK8/8)

3 Generations all training under one roof at CFSBK. Neil and his daughter Jess have been staples for many years while Sadie and Hannah have been coming to CFSBK since they were 3 and 5 respectively! Beautiful! 

CrossFit for Hope

Today’s workout is a benchmark that was created in 2012 as a fundraiser for St. Judes children’s hospital. Here is one of the original demo videos from the inaugural year.

Workout of the Day

FLOATER STRENGTH

A. Back Squat, 5 x 1-3
B. Sumo Deadlift, 5 x 1-3
C. Bench Press, 5 x 1-3
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)

Notes
Tomorrow we have burpees, power snatches, box jumps, thrusters, and chest-to-bar pull ups.

If you’ve been consistent with one Floater Movement each week, feel confident with your technique, and have been feeling strong and well-recovered, consider building to a heavy single today. If you’ve missed sessions or want more technical practice, perform 5 sets of 1-3 heavy

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

Pull-Ups: Use the following progression to guide you:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unbroken reps: perform as written.
< 5 unbroken reps: perform a cluster of sub-maximal reps for you with short rest between. For example: 3+2+2 or 2+1+1, with 15-20 sec of rest
0 body weight reps: perform 6-8 box piked or toe assisted reps per set

METCON

4 Rounds for Time:
400m Run
20 AbMat Sit-Ups

Notes
Intent: 9-13 min

Today’s workout is simple. Push harder than you want to on the run and find a smooth cadence on the sit-ups.

If you are building up your running capacity and/or speed, scale back to 270m.

CrossFit Group Class Programming Template (WK8/8)

Matt E with a big pull at 405lbs

Wet Hot American Throwdown workouts are live!

Thank you to everyone who signed up for the 5th annual Wet Hot American Throwdown! This partner competition is all about community and fun. Below you can find details on each of the events, heat assignments and the live leaderboard. This information will live permanently on the event page (www.crossfitsouthbrooklyn.com/what25)

Remember that spectators are encouraged to attend!!

Now that the events are announced, please update the Teams Document with which group (A B or C) your team will be competing under.

Heat Assignments & Live Leaderboard

Competition Schedule

Event 1: Light Weight, Baby!👶

Event 2: Leap Frog 🐸

Event 3: Money in the Bank 💼

Event 4: Clown Show 🤡

Workout of the Day

STRENGTH

For Time
50 Strict Handstand Push-Ups

Time Cap: 16 minutes

Notes
We’ve had handstand push-ups in the program for the past two cycles and today is a little benchmark session. While the program has mostly focused on the foundations of the skill as well as strength-building specific to the movement, today we will dip our toes into strength endurance.

Advanced athletes should create a smart strategy to attack this and see how quickly they can work through this volume of reps.

Athletes who can perform the skill as prescribed (no Abmats) but may not have the “density” to get to 50 reps can opt to chip away and see how far they get in the timecap.

Athletes who are still building strength for the full skill should choose a challenging scaling option below to complete your version of 50 reps for time:

A. Strict HSPU: Scaled ROM to 1-3 Spongey Dots or 1 AbMat
B. Box Piked HSPU: Perform the variation you used two weeks ago (Single Leg, Feet on Box, or Knees on Box)
C. Strict DB Press: Use same weight as two weeks ago

TEAM METCON

20 Rounds for Time
10 Ball Slams
100′ Sled Sprint

Notes
In teams of four athletes, with one person working at a time, take turns on full rounds of the couplet until the team has finished 20 rounds, 5 for each person.

Use light weights today. Many athletes will get the most effective workout today by using an empty sled. Practice cycling your ball slams efficiently and then sprint!

CrossFit Group Class Programming Template (WK8/8)

• 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.

• 1:45 PM – Doors Open + DJ Hanzi
• 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

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!

METCON

EMOM x 25 MIN
A. 1-3 Rope Climbs (15′)
B. 10/8 Cal Bike
C. 40 sec Ring Plank
D. 12/9 Cal Row
E. Rest

Notes
The intent for today is sustainable, quality effort for the full 25 minutes. Do not work for more than 45 sec per “station,” so you have time to recover and transition over the course of the whole workout; scale volume of reps per station as needed.

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

Ring Plank: If needed, scale by walking your feet forward in space to create a slight or significant incline.

CrossFit Group Class Programming Template (WK8/8)

Zach loading up

Rope Climbs, Basket wrap versus spanish wrap

There are two common versions of rope climb wraps, the basket and spanish wraps. We typically teach the basket wrap in group classes but its worth considering both. The videos below are clear demonstrations of each wrap as well as some pros and cons.

Basket Wrap
Typically able to cover more vertical distance per wrap
Less cumbersome negotiating the rope slack
Harder for some people to feel comfortable or secure with the foot anchor

Spanish Wrap
Often easier for people to pick up and feel secure
slower, slightly more cumbersome
very easy to get rope burns on your ankle and thigh if you’re not wearing enough clothing to protect yourself and performing it correctly

Awesome! now how do I get down?

Regardless of which version you perform to go up, there is a slightly different technique to descent. This video shows three versions, we recommend the first

Workout of the Day

STRENGTH

Sumo Deadlift

Build to a heavy 1-3 reps for the day.

Notes
This is our final week of heavy sumo deadlifts!

If you’ve been consistent on Tuesdays, feel confident with your technique, and sumos have been feeling strong, consider building to a heavy single today.

If you’ve missed sessions or want more technical practice, build to a heavy set of 2–3 reps instead, over 4–6 working sets.

ASSISTANCE

3 Rounds for Quality:
10-15 Bent Over Reverse Flyes
10-15 DB Hammer Curls
10-20 Bench Dips

Notes
Work with a slower-down and faster-up tempo on the flyes and hammer curls to stay on tension throughout the motion. With the bench dips, focus on shoulder positioning and not letting the shoulders round forward at the start.

CrossFit Group Class Programming Template (WK8/8)

Cathy with Brian in her corner to support

New Strength Cycles start 9/3

Looking to build real, lasting strength? Our 8-week Starting Strength Cycle is a focused, small-group training program centered around the foundational barbell lifts: the Back Squat, Press, Deadlift, and Bench Press—plus assistance work like Chin-Ups and Barbell Rows to round out your development.

Led by a Starting Strength Certified Coach (Jeremy!), this program uses a proven, progressive approach to strength training that works for everyone—from complete beginners to experienced lifters stuck in a plateau. You’ll train 3x per week in 90-minute classes, receiving personalized coaching, detailed movement feedback, and a custom program tailored to your progress.

Class sizes are capped to ensure high-quality instruction and to build a strong community among lifters.

Your card will be charged immediately for $330. The second installment of $330 will be charged to the card on file automatically in 4 weeks. NY tax of 4.5% will added to all purchases.

This session will wrap up with a CrossFit Total on Sunday, November 2nd.

DAYS & TIMES

Morning Strength Cycle
This cycle meets at 7:30AM Monday, Wednesday and Friday.

Begin Date: September 3rd
End Date: October 31st

SOLD OUT!

Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday.

Begin Date: September 3rd
End Date: October 31st

Register here!

Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.

Begin Date: September 3rd
End Date: October 31st

Register here!

Workout of the Day

STRENGTH

Every 2 minutes x 5 sets, perform the following complex:
1 Clean Deadlift
2 Hang Power Cleans, from above the knee
2 Push Jerks

Notes
Today’s complex is designed to help you build toward a heavier hang power clean and push jerk before the metcon. Start around 65–70% of your 1RM Push Jerk and add weight each set until you reach a moderately heavy load for the day. Keep the lifts sharp and explosive!

Remember—the clean deadlift in this complex isn’t just about moving the bar into position. Each pull off the floor is a chance to reinforce proper technique. Your posture, balance, and positions should mirror those of your clean. Avoid treating it like a standard deadlift (hips too high, weight shifted back into the heels at the start).

METCON

Every 3 minutes x 5 Sets
9 Hang Power Cleans
6 Push Jerks
15 sec Bike Sprint for Max Watts

Notes
Choose a barbell weight that allows you to complete the first 2–3 sets unbroken. Record your max wattage each round, aiming to sustain it as long as possible, while recognizing it may drop by the 4th or 5th round depending on your early pace.

Push hard, but not at the expense of solid hang power clean or push jerk technique.

CrossFit Group Class Programming Template (WK8/8)

Tyler grinding through some heavy farmer’s carry’s yesterday

CFSBK Deep Lore from coach David

Workout of the Day

FLOATER STRENGTH

A. Back Squat, 5 x 2-4
B. Sumo Deadlift, 5 x 2-4
C. Bench Press, 5 x 2-4
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)

Notes
Tomorrow we have a barbell complex with clean deadlifts, hang power cleans and push jerks.

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

Pull-Ups: Use the following progression to guide you:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unbroken reps: perform as written.
< 5 unbroken reps: perform a cluster of sub-maximal reps for you with short rest between. For example: 3+2+2 or 2+1+1, with 15-20 sec of rest
0 body weight reps: perform 6-8 box piked or toe assisted reps per set

METCON

A. 3 x 40 ft Farmer’s Walk*, rest 2 minutes between rounds

B. 4 x 80 ft Sandbag Run, rest 90 seconds between rounds

*On your 3rd round after you finish your farmer’s walk, immediately perform a 15 second hold (re-pick optional).

Notes
We did a”Carry Medley” during the first week of this cycle you may use as a reference for your weight (July 13, 2025).

Complete all 3 sets of the Farmer’s Walk first. Then move to the Sandbag Run.

Farmer’s Walk Focus: Tight abs and back – pull shoulders and armpits down and back in your set up, brace as you would for a deadlift.

Sandbag Run Focus: Controlled bag pick, getting the bag high on the body, brisk pace walk.

CrossFit Group Class Programming Template (WK7/8)

Check out this T-Bar Row hack for Open gym

Sunday Round Up

Below are some articles and videos we’ve posted recently to help you get more out of your training. ICYM any of them, here they are again!

CrossFit and Chronic Disease
A short intro and a couple videos discussing how CrossFit coupled with sound nutrition prevents the development of lifestyle based chronic diseases.

The CrossFit Everyday Hero Service Cup
This is a CrossFit Open style competition in September for service professionals like educators, firefighters, military, law enforcement and medical professionals.

F*ck the Quick Fix
CFSBK was recently included in the new CrossFit campaign “F*ck the Quick Fix”. See if you can spot some of your fellow gym members in it!

Hip Rising Too Early in the Sumo Deadlift
In this short video and article Coaches Whitney and David talk about the back angle of sumo deadlifts and proper sequencing off the floor.

The Art & Science of warming up your lifts
In this article, we discuss the principles about how to effectively warm-up your lifts in class as well as provide some warm-up progression examples from 75 to 300lbs

Workout of the Day

AMRAP 3 MIN
20 TTB
50 DU’s
Max Squat Cleans (135/95)

REST 3 MIN

AMRAP 3 MIN
20 TTB
50 DU’s
Max Squat Cleans (185/125)

REST 3 MIN

AMRAP 3 MIN
20 TTB
50 DU’s
Max Squat Cleans (205/145)

REST 3 MIN

AMRAP 3 MIN
20 TTB
50 DU’s
Max Squat Cleans (225/155)

Notes
This workout is inspired by an Open WOD we’ve seen twice… 16.2/19.2.

This one will tax our toes to bar endurance as well as ability to stay efficient during double unders. The barbell load is increasing, which means we should start with something manageable and end with some very challenging lifts!

Practice “smart sets,” breaking up the first two movements as much as needed to sustain your efforts across all 4 intervals.

TTB: Aim to complete in 1 min or less per round. If your DU’s are dialed in, you can stretch this a bit.
A. 10-15 TTB
B. 15-20 Kipping Leg Raise (toes above hips)
C. 15-20 Kipping Knee Raise (knees above hips)

DU:
A. 25-40 DU’s
B. 45 sec Practice / Attempts
C. 100 Single Unders

Cleans: The first weight should in the realm of 50-60% of a 1 rep max. The last weight can be a “FAFO” weight!

Here are some scaling options as well as which plates to add to the barbell after the initial round.

(Weights for each round: 1/2/3/4)
A. 135/185/205/225 – add 25’s, add 10’s, add 10’s
B. 95/125/145/155 – add 15’s, add 10’s, add 5’s
C. 75/95/115/135 – add 10’s each round
D. 65/85/95/105 – add 10’s, add 5’s, add 5’s

CrossFit Group Class Programming Template (WK7/8)

Our new bumper plates are so fresh you can check your reflection in them

Today’s workout vs 16.2

Yesterday we hit a CrossFit Open workout with a 7:00 AMRAP of Burpees, today’s work is a variation on 16.2 which also included a triplet of toes to bars, double unders and increasing cleans. In 16.2 the rounds were gated, meaning if you could not complete the cleans in each time cap, you could not move on to the next round.

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

Workout of the Day

FLOATER STRENGTH

A. Back Squat, 5 x 2-4
B. Sumo Deadlift, 5 x 2-4
C. Bench Press, 5 x 2-4
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)

Notes
Tomorrow we have kipping toes to bar, double unders, and squat cleans.

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

METCON

Open Workout 12.1

AMRAP 7 :00
Burpees!

Notes
We most recently did this on 9/17/24. Track back and see if you can beat your previous score with the same target height!

This workout begins from a standing position. The athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

As a scaling option, remove the standard of touching the 6″ target, and instead finish with the hips extended, the feet leaving the floor, and a clap overhead.

Use the 7 minutes as a benchmark to test not only your endurance, but also your mental toughness.

Find a sustainable pace and avoid flaming out early!

CrossFit Group Class Programming Template (WK7/8)

Mimi getting mythically strong

Mythic Strength evolved

Mythic Strength Fall Term begins September 2nd! And Coach Cara has cooked up a brand new program flow for maximum gains.

What’s New?
Mythic Strength acts more like a traditional membership, with 16 visits a month. The group meets 3x a week, at 7:30 PM on Tues/Thurs, and 1 PM on Sundays. Leaning into the old school lifting club ethos, all members have access to the program and can perform their sessions with the group in a motivating, positive and playful team environment, or on their own in Open Gym if/when schedules conflict. They will have WhatsApp support from Coach Cara all week long, and can send videos for feedback when training alone. Athletes can also use visits for specialty non-CrossFit classes like Upside Down.

There are 4 spots available currently, but membership is always open when there are available spots. Programming operates in 8-10 week blocks, the fall term will begin focusing on hypertrophy (muscle-cultivation) and building a strong foundation, while keeping in dynamic odd object lifting to develop new skills, and keep overall fitness high. Athletes can expect some plyometrics, Olympic weightlifting and speed and power work, lots of barbell and dumbbell work (squats, deadlifts, pressing, etc), and of course, strongman fun like loaded carries and sandbag work.

This program is ideal for those who want to build muscle and strength and put some time into a dedicated container for that goal. Minimum recommended participation is 2-3 months (go in the holidays strong as hell!). Beginners welcome!

Please contact Coach Cara with your questions: caraclaymore@gmail.com

Sign up today!

See the program page with more details here