CrossFit South Brooklyn

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Friday 10.9.20

Posted on Friday, October 9, 2020

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)


Today’s Programming

CrossFit

A Day: T&G Deadlift / Horizontal Push / Shoulders

STRENGTH

EMOM 15:00
A: 8 T&G Deadlifts
B: 15 Incline DB Bench Press
C: Rest

Notes:
5 Sets of each exercise.
DL: Touch and go deadlifts tap the floor at the bottom of each rep as opposed to conventional deadlifts which reset at the on the floor between reps. Use a moderate heavy weight and focus on perfect technique and controlled cycling. Aim for 3-5 weight jumps through the DL: If you were here on Monday try to go a bit heavier than the 10s.
IBP: Choose a weight that challenges you for 15 reps. Okay if later rounds need to be broken up into 2 sets. This will be a bit lighter than a flat bench press.

ASSISTANCE

15:00 / 3-5 Rounds
16 DB Chest Flys
16 Lying Triceps Extensions
32 H2H Kettlebell Swings

Notes:
16s:
Perform the Flys and Triceps Extensions as an unbroken superset.
KB: Should be medium heavy and unbroken.

CFSBK @ Home

Warm Up

2 – 3 Rounds:
6 Yoga Push Ups
12 Alt Bird Dogs
12 NP Burpees

Strength

A1. Single Arm Overhead Squats
4 x 6 – 8 Reps Each

A2. Goblet Good Mornings
4 x 8 – 10 Reps

A3. Side Plank Raises
4 x 12 – 15 Alt Reps Each

METCON

10:00 AMRAP
7ea Suitcase Deadlifts
14 KB/DB Swings
7 Sit-Ups

Fit55 @ Home

Warm-Up

3 Rounds:
5 Isometric Towel/Pillow Case Pull Apart (hold each for :05)
5e Single Leg Reaches
10 Alternating Tall Plank to Ts

Strength

4-5 sets on each side of the following complex:
10 Split Stance Deadlifts
8 Split Stance Rows
6 Split Stance Presses

*Rest about :30-1:00 between sides

Interval Conditioning Circuit

3 Rounds
4:00 of continuous effort:
5e Rolling Sit Ups
10 Squats
15 Swings

Rest 2:00 between rounds. Begin each round with the sit ups variant.


Coach Victoria and Rana

Pilates Happy Hour this Saturday

We have a weekend edition of Pilates Happy Hour with coach Frank this Saturday at 9am before @ Home class. No experience is necessary and all are welcome to attend. This a great opportunity if you’ve always been Pilates-curious but never taken the leap.

| Filed Under: Workout of the Day

Thursday 10.8.20

Posted on Thursday, October 8, 2020

Virtual Class Zoom Room (Password: CFSBK)
Yoga in the Park: 7am (Near the Band shell) This class works the same as your virtual classes and will not deduct from your weekly visits.
Pilates Happy Hour: 6:00pm CANCELLED @ rescheduled for 9am on Saturday before @ Home
Kids: 4:30pm


CrossFit

D Day: Upright Rows / Curls

Metcon

AMRAP 20:00
6 Strict Chin-Ups
12 Cal Bike
18 Box Jumps

Notes:
Chins: 6 strict / 6 Banded / 8 Self Assisted

Strength

3-4 sets:
A1: 8-12 Barbell Upright Rows
A2: 8-12 Barbell Biceps Curls

Notes:
Use the same barbell for both exercises. Adjust grip for what feels best on your elbow and shoulders.


Cheryl C takes off during yesterday’s Clean & Jerk EMOM

Yoga in the Park is on for this morning at 7am. The weather is starting to get chillier so dress appropriately!

Pilates Happy Hour is canceled tonight but for this week only has been rescheduled for 9am on Saturday right before our 10am @ Home class. Be hardcore this week and hit a doubleheader with Pilates and an @ Home class!

NYT Sports Advice Column

CFSBKer Michelle Z has a friend working with the NYT on a new advice column for active folks. Check it out:

The New York Times is looking to create an advice column where everyday athletes get expert guidance from elite coaches and experts (sports psychologists, physiologists, etc.). We want to feature everyday (non-professional athletes, regular people like me, who run and lift weights or whatever!) from around the world and help them get better at whatever it is they love to do.

Maybe you’re an everyday athlete? Maybe you know someone who is and who’d be into getting a high level of guidance? Maybe you’re in a motivation slump, grappling with an injury, not getting along with your teammates? Maybe you’re transitioning? Dealing with a health condition? We want to hear about it! Anyone 14 and older is welcome to participate

We’re collecting responses on this form—fill it out and your question might get answered. https://tinyurl.com/y3gqbw5b


11 Upright Row Mistakes and How to Fix Them

| Filed Under: Workout of the Day

Wednesday 10.7.20

Posted on Wednesday, October 7, 2020

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6p


Today’s Programming:

CrossFit

C Day: Clean & Jerks / Squats / Overhead Strength

STRENGTH

EMOM 15:00
1 Power Clean + 1 Front Squat + 1 Jerk

Build up to a heavy load on the complex.

ASSISTANCE

3-5 Sets / 20:00
5 Back Squats
10e 1/2 Kneeling DB Press
20 Push-Ups

Notes:
BSQ: You should be able to jump right into this. Increase the weight per set if needed.
KP: Make it hard!
Push-Ups: If you can’t perform 20 strict, do as many as you can strict each round then go to kneeling.

CFSBK @ Home

Warm-Up

2 – 3 Rounds:
12 Alt WGS
12 Bodysaws
12 Alt Scorpion Stretch

METCON

4-5 Rounds @ EZ Pace
:40 Forearm Plank
5 – 10ea Single Arm Turkish Sit-Ups
1:00 Jumping Jacks
5 – 10ea Cossack Knee Drop BW Exercise

Strength

5 Sets on Each Side of:
2 x SA Hang Power Clean
+ 3 x SA Waiter Squats
+ 4 x SA Push Presses
+ 5 x SA Thrusters


Pilates Happy Hour Coach Frank H on yesterday’s Kettlebell Swings

| Filed Under: Workout of the Day

Tuesday 10.6.20

Posted on Tuesday, October 6, 2020

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)


Today’s Programming

CrossFit

B Day: Single Leg Squat / Upper Body Pulling

STRENGTH

4-5 Sets:
A1: 16t FFE Barbell Lunges
A2: 12-16e DB/KB Row

Notes:
FFE: Front Foot Elevated Stand on a 45lb plate or riser and perform 16 total reverse lunges. Barbell is carried on the back and taken out of the rack. Reps can be done in sequence 8L,8R or alternating for 16 reps. Performing these without the riser is an option as well.
Rows: Use a bench for knee and arm support. 12-16 reps per side.

METCON

For Time:
20 Kipping Pull-ups
40 Kettlebell Swings
60 Double Unders

15 Kipping Pull-Ups
30 Kettlebell Swings
45 Double Unders

10 Kipping Pull-Ups
20 Kettlebell swings
30 Double Unders

Notes:
Aim for 8-12′ time frame.
Kipping PU: Full volume: (45 reps) / 15-10-5 (30 reps) / 10-8-6 (24 reps)
Strict/Banded/Self Assisted: 15-10-5 (30 reps)

KB:
90 reps. Use a heavy kettlebell. If you came yesterday go a little lighter.

DU:
Full volume: (135 reps) / 40-30-20 (90 reps) / 30-20-10 (60 reps)

If you feel comfortable with the basic bounce but don’t have double unders yet, perform your first round as double under attempts at 30 reps then sub alternating 2 steps for subsequent rounds.

CFSBK @ Home

Filthy 50 @ Home

For time:
50 Gate Swings
50 (25ea) SA Bent Over DB/KB Row
50 Kettlebell Swings
50 Lunges
50 Tuck Ups
50 (25ea) SA DB/KB Push Press
50 Alt Supermans
50 (25ea) SA DB/KB Thrusters
50 Burpees
50 Low Box Runners (Count one foot for 50 reps)

Notes:
Time Cap – 35:00. This workout is an @HOME take on the CrossFit Benchmark workout “Filthy Fifty“. With a time cap of 35:00 consider how you might approach this one. Scale volume as appropriate!

Fit55 @ Home

Warm-Up

3 Rounds:
10 Alternating Stationary Lateral Lunges
10 Alternating Shoulder Taps
5 Reverse Bridge Plank Ups

Strength

4-5 sets each of:
1) 8 Goblet Press Out Squats
2) 12 Hollow Body Pullovers

*Rest about :30-1:00 between exercises

Conditioning

15 Minutes of Continuous Effort:
5e Suitcase Deadlift + Reverse Lunges
10 Sit Ups
20 Jumping Janes

*Aim to work continuously at a moderate pace, resting only as needed between exercises.


Adam N during yesterday’s Deadlift/Bench EMOM

 

| Filed Under: Workout of the Day

Monday 10.20.20

Posted on Monday, October 5, 2020

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm


Today’s Programming

CrossFit

Week 1/4 – A Day: T&G Deadlift / Horizontal Push / Shoulders

STRENGTH

EMOM 15:00
A: 10 T&G Deadlift
B: 15 DB Bench Press
C: Rest

Notes:
5 Sets of each exercise. Because both movements are on the higher rep range, stamina and conditioning will come into play as the workout progresses.
DL: Touch and go deadlifts tap the floor at the bottom of each rep as opposed to conventional deadlifts which reset at the on the floor between reps. Use a moderate heavy weight and focus on perfect technique and controlled cycling. Aim for 3-5 weight jumps through the EMOM.
DBBP: Choose a weight that challenges you for 15 reps. Okay if later rounds need to be broken up into 2 sets.

ASSISTANCE

18:00 / 3-5 Sets:
8-10e Supported Single Leg Dumbbell RDLs
16-20 Seated Dumbbell Lateral Raises
20-30 Band Triceps Extensions

Notes:
RDL: Hold the dumbbell in the arm opposite of the working leg. Hold onto an upright with the free arm to help guide your balance.
LR: Go for an unbroken and challenging sets. Hold the top and bottom of each rep for a one count.
BTE: Move quickly but control your lockout. Try to make this sting toward the end.

CFSBK @ Home

Warm Up

3 Rounds:
12 Alt Squat Thoracic Rotations
6ea Single Arm High Pulls
12 Alt Plank Toe Touches

Strength

A1. SA Bent Over DB/KB Row w/Supination
4 x 8 – 10 Reps Each

A2. 1:00 Tall Plank into AMRAP Push Ups (-2)
4 Sets

*No rest between the plank and the push ups. At the 1:00 mark go immediately in to the push ups, but save a couple of reps in the tank!

METCON

15:00 AMRAP
6ea Single Arm DB/KB Spilt Cleans
6ea Single Arm DB/KB Push Press
12 Air Squats

Untitled

Toni does her “21’s” (7 bottom 1/2 ROM curls + 7 top 1/2 ROM curls + 7 full ROM curls)

New Training Cycle Starts Today

The new training cycle will last 4 weeks from Monday October 5th to Sunday November 1st. Like the prior cycle it will rotate a 4 day movement split as detailed below. The specific dates each day will fall on can be found at the link at the top of the programming.

A Day: T&G Deadlift / Horizontal Push / Shoulders

Most strength work this cycle will be an alternating EMOM of touch-and-go Deadlifts, DB Pressing and rests. The assistance work afterwards will be biased towards some bodybuilding style assistance work for chest & shoulders as well as some other single leg or dynamic hinging.

B Day: Single Leg Squat / Upper Body Pulling

Lower body strength will bias single leg strength through lunge and step-up variants. Upper body pulling strength, both vertical and horizontal will be programmed into B days as well.

C Day: Clean & Jerks / Squats / Overhead Strength

Regular inclusion of Clean and Jerk variants, sometimes with the squat being included as full cleans. On top of dynamic barbell overhead pressing (jerks/push presses) there will be single arm overhead strength elements included into workouts.

D Day: Upright Rows / Curls

Strength superset of upright rows and curl variants followed by a metcon with a pulling/hinging bias.

| Filed Under: Workout of the Day

Sunday 10.4.20

Posted on Sunday, October 4, 2020

CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am


Workout of the Day

A Day: Squats / Overhead / Double Unders (Final Day!)

STRENGTH

Shoulder Press
5-5-5-5-5

Notes:
Perform 2-3 warm-up and 4-5 work sets. Weights can be progressive or across, try to find a load that leaves about two reps in reserve with perfect form. Reps do not need to start from a static stop at the shoulders. Here is a good demo

Metcon

20:00 Circuit
Back Squat x 6-8
SA DB Push Press x 8-12e
Hollow Rocks x 16-24

Notes:
Try to get 4+ rounds in 20:00. Perform 1-2 warm-up sets on the squat then start the circuit, increasing weight on the bar as able.
No double unders in today’s workout as they’ve come up twice this week already.
BSQ: Work up to a medium 6-8 rep range on the back squat.
DBPP: Start with your non-dominant arm and match the reps on your dominant side. Focus on a powerful ascent and a controlled descent.
HR: Use the large black mats and try to maintain an active hollow. Substitute a :15×3 hollow hold


Liam during last week’s DB Snatch, Box Jump, Pull-Up workout

Next Training Cycle Template

Today is the final day from the first 5 week cycle since reopening. The following cycle starts tomorrow and will be 4 weeks long and similar to this one, broken up into 4 movement bias days that will repeat. The dates each day falls on can be found on the Programming page.

A Day: T&G Deadlift / Horizontal Push / Shoulders

Most strength work this cycle will be an alternating EMOM of touch-and-go Deadlifts, DB Pressing and rests. The assistance work afterwards will be biased towards some bodybuilding style assistance work for chest & shoulders as well as some other single leg or dynamic hinging.

B Day: Single Leg Squat / Upper Body Pulling

Lower body strength will bias single leg strength through lunge and step-up variants. Upper body pulling strength, both vertical and horizontal will be programmed into B days as well.

C Day: Clean & Jerks / Squats / Overhead Strength

Regular inclusion of Clean and Jerk variants, sometimes with the squat being included as full cleans. On top of dynamic barbell overhead pressing (jerks/push presses) there will be single arm overhead strength elements included into workouts.

D Day: Upright Rows / Curls

Strength superset of upright rows and curl variants followed by a metcon with a pulling/hinging bias.

| Filed Under: Workout of the Day

Saturday 10.3.20

Posted on Saturday, October 3, 2020

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am


Today’s Programming

CrossFit

D Day: Trunk / Pulling

STRENGTH

Dumbbell Windmill
3x8e

Notes:
Work up to a heavy 8 on each side. Warm-up by gradually increasing your range of motion and the weight as techniqwue and flexibility warrants. Try to go heavier than prior windmill exposures.

Metcon

3 Rounds for time:
500m Row
15 Devils’s Presses
15 Kipping Pull-Ups

Notes:
Row: If you row over 2:20 splits scale to 400m
DP: Check out the video demo below!
KPU: 15 kipping / 10 kipping / 5-8 Strict or banded / 15 Jumping Pull-Ups / 10 Self Assisted

CFSBK @ Home

Warm Up

2 – 3 Rounds:
6 Yoga Push Ups
12 Alt Bird Dogs
12 NP Burpees

Strength

A1. Squat Press Outs
4 x 6 – 8 Reps

A2. Split Stance Contralateral RDL
4 x 8 – 10 Reps Each

A3. Windshield Wipers
4 x 12 – 15 Alt Reps

METCON

14:00 AMRAP
7ea Single Arm Devils Press
14 Mountain Climbers
14 Jumping Jacks

Notes:
Count 1 foot for 14 Reps on the mountain climbers.


Coach Lynsey demoing standard and single arm Devil’s Presses as seen in both of today’s workouts.

Covid Alert NY

The following text is taken from the NYS website regarding a new tracking app the city has launched:

To stop the spread of COVID-19, New York needs each of us to do our part. One way you can help yourself and your community is by participating in our newly launched mobile contact tracing app COVID Alert NY.

COVID Alert NY is a voluntary, anonymous, exposure-notification smartphone app. You will get an alert if you were in close contact with someone who tests positive for COVID-19. Knowing about a potential exposure allows you to self-quarantine immediately, get tested and reduce the potential exposure risk to your family, friends, neighbors, co-workers and others.

The more people who download COVID Alert NY, the more effective it will be. Help protect your community while maintaining your privacy. The free mobile apps–available to anyone 18 or older who lives, works, or attends college in New York or New Jersey–are available for download from the Google Play Store or Apple App Store. COVID Alert NY is available in English, Spanish, Chinese, Bengali, Korean, Russian and Haitian Creole.

Download the free app to your smartphone to receive an alert if you have been in close contact with someone who has tested positive for COVID-19.

| Filed Under: Workout of the Day

Friday 10.2.20

Posted on Friday, October 2, 2020

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)


Today’s Programming

CrossFit

STRENGTH

Front Squat 3-3-3-3-3
DB Bench Press 5×15-20

Take 20 minutes to work up to a heavy triple on the Front Squat and 5 sets of 15-20 reps on the DB Bench. You should be near failure on the DB Bench and have about 2 reps in reserve on the Front Squat

METCON

AMRAP 12:00
32 Double Unders
16 Medball Cleans
16 Russian Twists

Notes:
Good old fashioned medball cleans! They combine a hinge with a squat and can really add up. Use the same medball for the Russian Twists. (30/25/20/14/10)
JR: 32 DU / 32 Alt 2 / 64 Singles
RT: 16 touches Total (8e side)

CFSBK @ Home

Warm Up

2 – 3 Rounds:
12 ALT 90/90
6ea Thoracic Spine Active Rotation
6 Inchworm Supermans

METCON

EMOM x 15
1. 12 Alt DB/KB Snatches
2. :20ea Side Plank
3. :40 Crossover Jacks

Strength

5 Sets on Each Side of:
2 x SA Hang Power Clean
+ 3 x SA Waiter Squats
+ 4 x SA Push Presses
+ 5 x SA Thrusters

Fit55 @ Home

Warm-Up

3 Rounds:
5e Standing Single Leg Raises
5 Inchworms
5e Side Bridge with Hip Extension

Strength

4-5 sets each of:
1) 10 Goblet Good Morning + Row
2) 5-10 Push Ups

*Rest about :30-1:00 between exercises

Interval Conditioning Circuit

5 Rounds:
On a 2:00 running clock perform:
10 Thrusters (or 5e Single Arm)
10 Burpee Sprawls
Prone Plank hold until the 2:00 mark

Rest 2:00 between rounds


Parkour Experts Try to Keep Up With Gymnasts | SELF

| Filed Under: Workout of the Day

Thursday 10.1.20

Posted on Thursday, October 1, 2020

Virtual Class Zoom Room (Password: CFSBK)
Yoga in the Park: 7am (Near the Band shell) This class works the same as your virtual classes and will not deduct from your weekly visits.
Pilates Happy Hour: 6:00pm
Kids: 4:30pm


CrossFit

Strength

EMOM 15:00
A: 3 Hang Power Cleans
B: 4-8 Strict Chin-Ups
C: Rest

Notes:
HPC: Work up to a techincally sound heavy triple
Pull: (4-8 Strict / 4-8 Banded / 6-8 Self Assisted)
If you came on Tuesday and not yesterday, you can sub the Chin-Ups for the Arnold Presses from yesterday’s programming.

Metcon

3 Rounds for Time:
Run 400m
12 T&G Deadlifts

Deadlifts should be on the heavier side ( 225 / 185 / 155 / 135 / 115 / 95 / -)


Coach Lynsey trying to Flex on Devi during Bench Presses.

24 Hour Cancellation Window now 12 Hours!

We listened to your feedback and have changed our cancellation window from 24 hours to 12 hours. Also, we’d like to remind members not to wait-list themselves for classes on days they’ve already RSVP’d for another class. If you wait-list for 8am, and then also book yourself into 12pm you run the risk of having someone cancel their 8am class and you’ll be booked into 2 classes that day.


The Office (US) – S04E13 – Dinner Party (Deleted Scenes)

| Filed Under: Workout of the Day

Wednesday 9.30.20

Posted on Wednesday, September 30, 2020

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6p


Today’s Programming:

CrossFit

A Day: Squats / Overhead / Double Unders

Strength

EMOM 15:00
A: 2 Pause Back Squats
B: 8-12 1/2 kneeling Arnold Presses
C: Rest

Notes:
Work up to a challenging pause double on the Back Squat. Leave about 2 reps in reserve.
Alternate legs on the 1/2 kneeling presses per set.

MetCon

18:00 Circuit / 4+ sets:
50 Double Unders
12 Alternating Reverse Barbell Lunges
12 Lying DB Triceps Extensions

Notes:
If you don’t have Double Unders, today is your day to practice! Instead of subbing single unders or alternating 2 steps, take about :90 to work on the skill.

CFSBK @ Home

Warm-Up

3 – 4 Rounds:
6ea WGS
6ea Side Plank Rotations
12 Alt Downward Dog Calf Marches
12 Air Squats

METCON

4 rounds, 1 min per station, of:
A: Single Arm Dumbbell Overhead Reverse Lunge
B: Low Box Runners
C: Russian Twists
D: Gate Swings
E: Rest 1 min

Notes:
Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min. The clock does not stop or reset between stations.


Coach Lauren S working with Neil on the Assault Bike

Personal Training @ CFSBK

Privates are individualized training sessions designed to address your specific needs and goals. Your coach will work with you to establish a training program to achieve those goals all while keeping you accountable and making sure your form is perfect. We also offer semi-private and small-group training.

To get started with personal training, please contact us with your availability and goals today! Returning clients can purchase packages and sessions in our online store.

| Filed Under: Workout of the Day

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