Workout of the Day

FLOATER STRENGTH

A. Back Squat
6-5-4-6

Notes:
This is the same rep scheme as Week 3. Refer back to your notes to guide loading today. If you hit this exposure the first time around, aim for all or most of the sets to be heavier!

B. Deadlift
Heavy 3, then AMRAP @ 85%

Notes:
This is the same prescription from Week 1. If you were here, you may try to hit a slightly heavier triple and/or more reps on your drop set. *The heavy triple should be executed as three dead stop reps, resetting on the floor for each lift. The AMRAP set can be touch and go, and athletes should leave about 2 reps in reserve.

C. Strength Superset 
C1. Back Rack Reverse Lunge, 4 x 6-8 ea 
C2. Single Arm Tall Kneeling DB Press, 4 x 8-12 ea

Notes:
The lunges will come out of the rack and are not alternating. You may re-rack the bar and rest between sides if needed.

D. Hang Power Clean
3-3-3-3

Notes:
We will not see this lift in this week’s program, so if you’re coming every day, work on your technique today! The bar may be taken from anywhere above the knee. Beginner and intermediate lifters should work at loads that allow them to practice powerful leg/hip drive, fast elbows and a smooth racking of the barbell on the shoulders, and resetting their hook grip for each lift. Advanced lifters may choose to work up to a heavy triple.

METCON

For Time
800m Row, then
3 rounds of:
25 Wall Ball Shots
15 V-Ups

Notes:
This workout starts with an 800m row as a “buy in.” Once the athlete completes that distance, they’ll move to the wall and complete 4 rounds of wall ball shots and v-ups. Score is one total time to complete all of the work. Choose a wall ball weight and height that you can consistently hit full squat depth and the mass of the ball just above the target line on the wall.

V-Up Scaling:
A. 10-12 V-Ups
B. 5 V-Ups + 10 Tuck Ups

General Scaling
Beginner athletes may choose a total volume scale, for example:
600m Row, into 3 rounds: 18 Wall Ball Shots + 12 V-Ups/Tuck Ups

CrossFit Group Class Programming Template (WK7/8)

Do hard things. Get more resilient. Get humbled. Rinse and repeat.

The V-Up

Workout of the Day

STRENGTH

Back Squat
6-5-4-6

Notes:
This is the same rep scheme as Week 3. Refer back to your notes to guide loading today. If you hit this exposure the first time around, aim for all or most of the sets to be heavier!

METCON

AMRAP 4 MIN
Bike for Max Calories

Rest 4 Min

AMRAP 4 MIN
15 DB Bench Press
20 KB Swings

Notes:
Equal work to rest ratio here today, and a relatively short time frame, so bring it. Unless you are brand new to CrossFit or are recovering from injury/illness, today is not the day to finish the workout and write in your notes, “I could’ve done a little more” or “I probably should’ve gone heavier.”

For the DB’s, choose a weight that will be challenging for you to do 15 reps unbroken. Similarly, choose a heavy KB that you will keep unbroken. If you always go for one particular weight, try the next heavier bell today. Cuz what do you have to lose, really!?!?

CrossFit Group Class Programming Template (WK7/8)

Welcome new Foundations grads Kesa, Erhan and Theodore!

The Simple Life at CrossFit Makai’s Incredible Gym Experience!

The beauty of the CrossFit affiliate model is that because we’re not franchises, every gym is free to express their version and vision what an affiliate is. We are all however united in our mission to serve our communities and provide health and happiness. We always recommend you drop into CrossFit affiliates while you travel, you never know when you’ll find a gem like the one below.

What makes a great CrossFit gym?

Not lots of space or top-notch gear (although great CrossFit gyms can have those things, too).

“I believe what it takes to run an effective CrossFit affiliate is a solid handle on the CrossFit methodology, but an even greater passion for wanting to serve other people,” says Mee Lee, owner of CrossFit Makai in Ventura, California, and CrossFit Level 3 Trainer.

For Lee, that passion started at home, as she coached her mother through outdoor workouts designed to help her stay healthy and active in her final years of life.

After Lee’s mother died following her battle with liver and uterine cancer, Lee’s mission was clear.

“I want to open an affiliate and take this newfound reignited passion for CrossFit and bring that to as many people as possible,” Lee says.

Workout of the Day

STRENGTH/SKILL

Every 90 Sec x 8 Sets
Power Clean and Push Jerk x 2-3 Reps

Notes:
After barbell drills and a brief warm period, lift for 8 sets. The lifts are not touch and go. Bail and reset after each jerk.

Advanced athletes may choose to work up towards a heavy triple or double across the 8 sets. Intermediate lifters might stay at a moderate load and perfect their technique. Beginners can expect to stay with a light to medium weight and work on nailing the foundations of the movement.

FLOATER STRENGTH

A. Back Squat
6-5-4-6

Notes:
This is tomorrow’s rep scheme, and the same as Week 3’s Monday lifts. Refer back to your notes to guide loading today. If you hit this exposure the first time around, aim for all or most of the sets to be heavier!

B. Deadlift
4-5 sets x 10 reps

Notes:
If you were here for last week’s 5×8 timed sets, today see if you can use the same or just slightly lighter weight, working on your endurance within the set and resting a bit longer between each (2-2:30).

C. Strength Superset 
C1. Rear Foot Elevated Split Squat, 4 x 6-8 ea @ 3 sec down
C2. Single Arm High Pull, 4 x 8-12 ea

Notes:
For the RFESS, focus first on quality of movement and tempo. If that goes well, then add load anyhow: suitcase, goblet, or front rack.

D. Bench Press
5-5-5-5

Notes:
If you benched last week (6-6-6-6), aim to go heavier across the sets today, and/or beat your numbers from 2 weeks ago.

CrossFit Group Class Programming Template (WK6/8)

Arun during yesterday’s nasty Double Under, Thruster and Pull-up workout 🤢

Make the most of your 2024 CrossFit Open

74 CFSBKers have registered for the 2024 CrossFit Open so far! This is a worldwide competition and community event that you don’t want to miss out on. We’ve got some special plans this year so here are a few ideas to make the MOST out of your Open experience.

Sign up for the CrossFit Open
Right here!

Register for Friday Night Lights
Every Friday during the Open (3/1, 3/8, 3/15) we’re going to have a special way to perform the workouts. Week 1 is going to be RAD week, with food, a DJ, a special guest and our besties from RAD throwing a party at CFSBK to kick off the open. Each week we’ll throwdown in style and these events are free for CFSBKers registered for the open. Registration for all three weeks is currently open on your zen planner member app!

We will also program the workouts for Saturdays group classes if you can’t make it

Go to Camp
You don’t need to do this but you’d be a fool not to! Come learn under the guidance of 2x CrossFit Games athlete Cody Mooney at this FREE Open Prep Camp

Workout of the Day

For Time:

Buy In: 150 Double Unders

4-8-12-16-20 Thrusters (95/65/45#)
2-4-6-8-10 Strict CTB Chin Ups

Buy Out: 150 Double Unders

Notes:
Athletes will start and finish on the jump rope. The middle section is 5 rounds of an ascending ladder rep scheme. Choose a barbell weight that you could do 10-15 reps with unbroken when “fresh.”

Note that strict here means the athlete’s feet will not cross behind the plane of the pull-up bar during the rep.

Jump Rope Scaling:
A. 50-100 DU’s
B. 200 Single Unders

Chin Up Scaling:
A. 1-2-3-4-5 Strict CTB Chin-ups
B. Strict Chin-ups (chin over bar; full or half volume)
C. 2-4-6-8-10 Banded Chin ups (CTB if possible, or “peak pull” on each rep)

CrossFit Group Class Programming Template (WK6/8)

Short Circuit during a fun(?) Kettlebell swing / Burpee couplet

SATURDAY 2/17: FREE CROSSFIT OPEN PREP CAMP WITH CODY MOONEY

Join CrossFit Games athlete and CFSBK Coach Cody Mooney @codyjmooney for a half day camp designed to refresh and learn efficient movement patterns for commonly used movements in the Open. We will do this in a fun, partner workout format, allowing everyone to work on their version of the movement and then apply what we discussed in a workout. Fit for all levels!

This is a FREE event however registrants MUST be active CFSBK members AND registered for the 2024 CrossFit Open.

Register for camp here!

Day breakdown

1:30 – 3:15

•  Workout 1 (workout plus lift) movement breakdowns and practice.
• Workout 1 completion.
• Workout 1 debrief.

3:15 – 3:45 

• Snack break and QA on any questions around movements or Open

4-5:30

• Workout 2 (skill workout/gymnastics) movement breakdowns and practice.
• Workout 2 completion.
• Workout 2 debrief and any other questions.

About Coach Cody

Workout of the Day

Every 4 Min x 4 Rounds:
50′ DB Front Rack Walking Lunge (25′ out, 25′ back)
16 Toes to Bar
10/8 Calorie Assault Bike

Notes:
This workout is inspired by Open WOD 17.2! Intent for today is that athletes will be working in the realm of 2:00-2:30 per round, resting 1:30-2:00. To achieve that, scale as needed: DB weight, TTB volume/skill, and/or bike calories.

Advanced athletes who complete the work as prescribed in under 2:00 should scale the bike calories up.

The DB’s are intended to be a challenging load. Focus on midline stability and use a lunge step that ensures the back knee can touch the floor on each rep.

DB weight: 50/35/20# in each hand

TTB Scaling:
A. 8-16 Kipping TTB
B. 8-16 Kipping Knees to Elbows
C. 8-16 Kipping Leg Raises — legs straight, toes as high as possible, at least above hips
D. 10 Kip Swings + 30 Sec Hanging Knee Tuck Hold (accumulate time)

CrossFit Group Class Programming Template (WK6/8)

The whiteboard 

Anatomy of a white board brief

The whiteboard brief is a staple of the group class experience. At CFSBK there are 5 points we intend to address at each briefing.

Flow of workout:
How do you get from the first to the last rep of this workout? Is it an EMOM, rounds for time, partner format, intervals with an AMRAP movement?

Intent of workout:
What stimulus are we trying to hit? Should it be heavy and slow? Fast? Whats the time frame and intended “feel” of the workout.

Notes on each movement and scaling options:
Go through each movement to explain what the intent of each movement is as well as what kind of modifications we recommend to achieve that.

Points of performance:
What unique opportunities for skill development or refinement exist in today’s workout? Is efficient barbell cycling a large component? Should balance be something we think about today? Here is where the coach goes a little deeper what they think we should focus our attention on before starting.

Logistics:
How will people be paired, share space, pull-up bar assignments, staggers, how long before we get started.

Workout of the Day

EMOM x 30 MIN
A. 40 Sec Shuttle Runs
B. 8-10 ea side DB Chainsaw Row
C. 40 sec Side Plank (alternate sides each round)
D. 40 sec Dual KB Farmer’s Hold or March
E. 40 sec “Floater” Movement – pick one:

-Goblet Reverse Lunge
-Goblet Squat
-KB Deadlift
-Dips (Ring, Matador, Parallette, Bench)

Notes:
Work at a sustained effort for this longer piece, focusing on the quality of your movement throughout. Go heavy on the farmer’s hold to really challenge your grip here. You should want to put it down!

Choose a floater movement that rounds out your week or improves on a weakness. We have lunges tomorrow. We did squats Monday and deadlifts/burpees Wednesday. There are no dips in the rest of this week’s program

CrossFit Group Class Programming Template (WK6/8)

Albrey all smiles after 22.2

From the Archives: Why This Mama Loves CrossFit

Back in 2014 CFSBKer Denise Henry (mother of three and writer) wrote this about her time at the gym!

Workout of the Day

OPEN WOD 22.2

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts (225/155#)
Bar Facing Burpees

Time Cap: 10 min

Notes:
We’re about 3 weeks away from the 2024 CrossFit Open! Today is a great day to throw your hat in the ring. Whether or not you consider yourself “competitive,” the Open at CFSBK is an incredible, supportive environment in which to play beyond your comfort zone and break through self-imposed limitations.

For athletes who participated in 2022, look back at your notes and see if there’s any guidance: did you come out too hot? Leave something on the table? Could you try a different strategy today and learn something from it?

Here’s the movement standards and scorecard sheet for this workout. We’ll run today’s workout in two heats, so be sure to judge your buddy fairly and encourage their efforts!

Scaled:
Deadlift: 135/95#
Burpee: Athletes may step over the bar

Masters 55+
Deadlift: 185/125#

Scaled Masters 55+
Deadlift: 115/85#

Burpee: Athletes may step over the bar

Here is the Beyond the Whiteboard data for the workout. Over 19,000 athletes have logged this workout on the app!

CrossFit Group Class Programming Template (WK6/8)

Yasmin and Olivia take on “Jenny” last Saturday

Two of the best in the world take on 22.2

Join 51 other CFSBKers and sign up for the 2024 CrossFit Open today!

Workout of the Day

FLOATER STRENGTH

A. Back Squat
7-5-3-7

Notes:
This is the same rep scheme as Week 2. Refer back to your notes to guide loading today. If you hit this exposure the first time around, aim for all or most of the sets to be heavier!

B. Deadlift
4 x 10

Notes:
If you were here for last week’s 5×8 timed sets, today see if you can use the same or a similar weight, working on your endurance within the set and resting a bit longer between each (2-2:30).

C. Strength Superset 
C1. Rear Foot Elevated Split Squat, 4 x 6-8 ea @ 3 sec down
C2. Single Arm High Pull, 4 x 8-12 ea

Notes:
For the RFESS, focus first on quality of movement and tempo. If that goes well, then add load anyhow: suitcase, goblet, or front rack.

D. Bench Press
5-5-5-5

Notes:
We are not bench pressing this week in the program, so if you’re coming M/T/W/TH, then this is the option fo you! If you benched last week (6-6-6-6), aim to go heavier across the sets today, and/or beat your numbers from 2 weeks ago.

ASSISTANCE

4 Rounds for Quality and Load
1:00 Crossover Jump Rope Practice
10-15 Seated Arnold Press
20 alt/10ea Russian Twist (single DB or KB)

Notes:
Will we see the crossover jump rope skill show up in this year’s CrossFit Open?!?! Only time will tell. Either way, practicing this skill hones our coordination, accuracy, agility, and balance — 4 of the 10 general physical skills we’re seeking to train inside the gym!

CrossFit Group Class Programming Template (WK6/8)

Saturday 2/17/24: CrossFit Open Prep Camp with Cody Mooney

Join CrossFit Games athlete and CFSBK Coach Cody Mooney @codyjmooney for a half day camp designed to refresh and learn efficient movement patterns for commonly used movements in the Open. We will do this in a fun, partner workout format, allowing everyone to work on their version of the movement and then apply what we discussed in a workout. Fit for all levels!

This is a FREE event however registrants MUST be active CFSBK members AND registered for the 2024 CrossFit Open.

Register for camp here!

Day breakdown

1:30 – 3:15

•  Workout 1 (workout plus lift) movement breakdowns and practice.
• Workout 1 completion.
• Workout 1 debrief.

3:15 – 3:45 

• Snack break and QA on any questions around movements or Open

4-5:30

• Workout 2 (skill workout/gymnastics) movement breakdowns and practice.
• Workout 2 completion.
• Workout 2 debrief and any other questions.

About Coach Cody

Workout of the Day

STRENGTH

Back Squat
7-5-3-7

Notes:
This is the same rep scheme as Week 2. Refer back to your notes to guide loading today. If you hit this exposure the first time around, aim for all or most of the sets to be heavier!

METCON

Every 3 min x 4 Rounds
3 Bar Muscle Ups
6 DB Hang (Squat) Cleans
Max Calorie Row until 1:40 mark of each round

Notes:
In today’s metcon, you’ll work for 1:40, rest for 1:20. Your first rowing effort should be a challenging effort that you think you could sustain for several minutes without rest, rather than a true “max.” Then in subsequent rounds, aim to meet or beat your calorie count.

Suggested weight for the DB’s is 50#/35#/20#, but don’t let that limit you! Choose something that will be a TOUGH set of 6, and focus on your technique. Keep the DB’s close to the sides of the body, rather than swinging them out front.

BMU Scaling:
A. 1-2 BMU
B. 6 CTB Kipping Pull Ups
C. 3 Strict Pull Ups + 3 Dips (matador, parallette, bench)

CrossFit Group Class Programming Template (WK6/8)

Why do we handstand at CrossFit? Read this 2004 CrossFit Journal article on the very topic by Greg Glassman

42 CFSBKers Registered for the Open so far!

What is the Open?
The Open is the first phase in the CrossFit competitive season consisting of three workouts programmed over three weeks. The vast majority of people participating in the Open are doing it for fun, to be part of the global community, to celebrate their affiliate and/or to challenge themselves. The best in the world do it to qualify for the next levels of competition which eventually lead to the CrossFit Games. One workout is released each week with three versions to choose from (“Rx’d” “Scaled” and “Foundations”) so that ANYONE regardless of ability or experience can participate. This is the one time a year everyone in the global CrossFit community comes together to celebrate fitness and throw down as one. It’s not uncommon for over 300k people to participate in the open!!

How does it work?
The first thing you need to do is register at CrossFit.com and make sure to put CrossFit South Brooklyn as your home affiliate. Through the three weeks of competition we’ll program the Open workout in group classes every Saturday as well as a special Friday Night Lights version if you want a little more fanfare around the event. This is a great opportunity to lean into the spirit of competition and “nerd out” on a workout much more than you typically would!

CFSBK’s Open Roster (so far!)
Stephanie Arabagian
Laura Berk
jacinto Bonilla
Shawn Campbell
Ashima Chitre
Sheryl Cohen
Dan Conroy
Cidney Falk
Wendy Feng
Brett Ferguson
Rayon Forde
Omar Francis
Cole Francum
Carolanne Fried
Joshua Gallagher
Carlos Gomez
Maria Heinegg
Jeff Horowitz
Rachel Hsiung
Olena Knyzhnyk
Cathy Kolcun
Yana Kuzmina
Michael Liben
Melodie Mair
Garrick Meyers
Ashley Monaghan
Gerry Mullany
Danny Nieves-Kim
Chimene Okere
David Osorio
Lee Pedinoff
Hung Quach
Lee Savage
Jon Schwartz
Joseph Sinchak
Charles Smith
Kellam Tougias
John-Luke Venables
Keith Walter
Dave Weber
Jackie Wong
Jennifer Wuotinen

Workout of the Day

FLOATER STRENGTH

A. Back Squat
7-5-3-7

Notes:
This is tomorrow’s rep scheme, which was the same as Week 2’s program. Refer back to your notes over the past few weeks to guide yourself on loading today. If you hit this exposure the first time around, aim for all or most of the sets to be heavier!

B. Deadlift
Every 2 min x 5 sets: 8 reps

Notes:
Refer back to week 3, where we had 5 sets of 6 reps, and use the same weight or something close. Each of these should be a challenging unbroken set, an RPE of 8/10.

C. Strength Superset
C1. SA KB Front Rack Reverse Lunge: 4 x 6-8ea, not alternating
C2. Strict Chin Up: 4 x 5

Notes:
If 5 strict chin ups is no problem, add weight. If you have 1-2 bodyweight reps, do them, and then continue your set with a band to get 5 total reps. Otherwise, banded chin ups or negatives (4 x 2-3) are a good option.

D. Bench Press
6-6-6-6

Notes:
We are not bench pressing this week in the program, so if you’re coming M/T/W/TH, then this is the option fo you! If you did last week’s 5’s, aim to use similar weights and squeak out an extra rep on each set.

METCON

8 Rounds For Time:
8 Ring Rows
8 Burpee Box Jumps

Notes:
Choose a foot placement for your ring rows such that it’s a tough, unbroken set of 8 reps to start. Keep your feet in the same place each round, and break them up if needed! Keep your tight plank position and do not “kip” with the hips.

CrossFit Group Class Programming Template (WK5/8)

Yasmin blasting trices during yesterday’s assistance work