Workout of the Day

10 Rounds for max Burpees

In 1:30 perform:
7 Kipping Pull-Ups
9 Power Cleans
AMRAP Burpees

Rest 1:30

Notes
This is a high volume interval workout with a 1:1 work to rest ratio. Choose a pull-up and power clean variant that will allow you to perform most or all of the rounds unbroken or such that you get at least :30 of burpees each round. Your score is the total number of burpees you’ve completed.

Kipping Pull-Ups
Full volume:70 Reps
Volume Scale: 4-7 reps
Movement Scale
Strict or banded 4+ reps
Jumping or Ring Rows: 7 Reps

Power Cleans
Should be medium weight and touch and go reps
Full Volume: 90 reps
Weight suggestions +/115/95/75/55
Technique mod: Deadlifts

CrossFit Group Class Programming Template (WK6/8)

Asha and Joy rocking out during Fight Gone Bad 2015. Fight Gone Bad 2023 is 1 week away!!!

WHO DOES FIGHT GONE BAD ACTUALLY BENEFIT?

The short video below showcases some of the real people and represent so many more that benefit from the work of Brooklyn Community Housing & Services. People who need support getting back on their feet with dignity and necessary resources. If you’re on a Fight Gone Bad team, remember that we keep this event free and ask that everyone donate at least $30 to themselves or a teammate. If you’re not doing Fight Gone Bad, this is a great way to support a fellow CFSBKer who is! We have 80 people registered for the event, so show them and the greater Brooklyn community some love!

DONATE HERE!

Workout of the Day

ASSISTANCE

3-4 Rounds
270m Tandem Farmer/Sandbag Carry
20-30 Synchro Tuck-Ups

Notes
With a partner walk 270m. One partner will hold a sandbag while the other holds a pair of Dumbbells or Kettlebells. Partners may switch implements as desired during the carry. When you both return, perform 20-30 unbroken and synchro tuck-ups then head right back outside.

FLOATER STRENGTH

1+1/4 Back Squat
3-3-3-3-3

Shoulder or Bench Press
10-10-10-10-10

Deadlift or Clean
1-1-1-1-1

Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week. Tomorrow we have Power Cleans, burpees and pull-ups

CrossFit Group Class Programming Template (WK6/8)

Katie and Danny are getting married later this month!

Fight Gone Bad Fundraising Update

Workout of the Day

3 Intervals of:

AMRAP 4:00
6 Push Jerks
12 Total Alternating Pistols
24 Double Unders

4:00 Rest

Notes
Aim to get about 2-3 rounds per AMRAP. Challenge yourself on the jerk and try something new with the pistol options.

Push Jerks
Will come out of the rack
Heavy and unbroken 135/115/95/75/55…
Modify to Push Press for flexibility, stability or experience level considerations

Pistols
Use one of the versions we cover in class today.
Modify down to 8 total reps if needed
This should feel like a pistol workout

Double Unders
24/12 Double Unders
36/24 Single Unders

CrossFit Group Class Programming Template (WK6/8)

Two of the many friendly faces of CFSBK, Toni and Jenn

Scaling the Pistol

Workout of the Day

METCON

From 0-4:00:
10 Bench Presses
30/25 Cal Bike

From 4:00-8:00
10 Bench Presses
25/20 Cal Bike

From 8:00-12:00
10 Bench Presses
20/15 Cal Bike

From 12:00-16:00
10 Bench Presses
15/10 Cal Bike

From 16:00-20:00
10 Bench Presses
10/10 Cal Bike

Notes
This workout is a repeat of week 2 except with 10 reps on the bench instead of 15. The weight on the bar should stay the same and be around 60-65% of a 1RM if you have one. Most of the rounds should be unbroken but 2-3 sets in the later rounds is acceptable. Rack the bar 2 reps before failure at any point in the workout. Watch your cadence/RPMs on the bike and aim to increase that number every round. Every bike interval should take you less than 2:00 to complete, adjust volume as needed.

ASSISTANCE

2-3 Progressive sets of:
A1: 20-30 Supine Leg Raises + Hip Lifts
A2: Floater

Floater Options
– SA DB Bent Over Rows (8-20 Reps)
– Heavy Goblet Squats (10-15 Reps)

Notes
Perform the Leg Raises and one of the floater options for 2-3 progressive sets.

CrossFit Group Class Programming Template (WK6/8)

Welcome recent Foundations grads Rish, Ingrid and Hannah!

JOIN REGISTERED DIETITIAN LAURA GERATY AT HER NEXT FREE NUTRITION SEMINAR FOR
THE CFSBK COMMUNITY!

Gentle Nutrition: Nutrition without Diet Culture BS

Can good nutrition exist without food rules? Yes, but the truth is, to eat a little healthier we
need to chill out around food. In this lunchtime webinar, we’ll discuss what nutrition looks like
outside of the lens of restriction, differentiate between gentle nutrition and diet culture’s
version of nutrition, put nutrition’s impact on health into perspective and introduce a new
framework for thinking about healthy eating. You’ll walk away with a better understanding of
your body’s hierarchy of nutrition needs, evidence-based guidelines for what makes up healthy
eating patterns, and a few concrete examples of what eating well might look like. Come with
questions and/or feel free to send them to laura@whatweeat.nyc beforehand to make sure
they are addressed.

When: Wednesday, October 11th at noon.
Register in advance here.

After registering, you will receive a confirmation email containing information about joining the
meeting. Laura will send out a recording to all who registered shortly after the seminar is over
so no worries if you can’t make it live.

Laura Geraty, MS, RD, LDN
Laura Geraty is a weight-neutral registered dietitian, certified Intuitive Eating counselor,
personal chef and chef instructor based in Brooklyn. She earned her master’s in nutrition
communication at Tufts University’s Friedman School of Nutrition and completed her dietetic
training at Beth Israel Deaconess Medical Center, both in Boston, Massachusetts. Laura began
her nutrition career working as an outpatient dietitian at Boston Medical Center before moving
to New York where she transitioned to private practice. When not working with clients, you will
find Laura at one of our many neighborhood playgrounds with her two small kids, cooking in
her kitchen, or walking through Prospect Park.

Workout of the Day

SKILL: Handstands

METCON

AMRAP 20:00
270m Run
8 Strict Handstand Push-Ups
16 Sumo Deadlift High Pulls

Notes
Get after this 20 minute AMRAP! Try to get 6-8+ Rounds.

SDHP: 95/75/55/35
HSPU Options:
8 Strict
8 Kipping or partial ROM
8 Box Piked HSPU
12 DB Shoulder Presses*

*if you start to fail within a set transition to push presses

CrossFit Group Class Programming Template (WK6/8)

Want to improve your hand and head stands? Check out the UpsideDown Class!!!

This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at CrossFit. Come advance your capabilities through this inversion work deep dive. students will be given tasks according to their level- ie experienced hand balancers are and new students are equally challenged and welcome. There is no age limit, no weight limit, and no prerequisites other than an open mind, patience, and the ability to touch the floor.

Wednesday’s at 10 and 11am

Fight Gone Bad Fundraising Total

We’re up to $7,527.92 raised for the BHCS!!!! Amazing work everyone lets keep it going!!!!

Workout of the Day

STRENGTH

1+1/4 Back Squat
3-3-3-3-3

Notes
Work up to a challenging but submax set of 1+1/4 squats. Only go as heavy as you can maintain good positioning on. If you were here week 2 go heavier than those 5s.

METCON

AMRAP 6:00
2-4-6-8-10-12-14-16… Reps
DB or KB Front Squats
Kipping Pull-Up

Notes
Choose version of these exercises that allow you keep moving most of the 6:00.
DB weight recommendations: 50/35/20

Pull-Up Options
(+) CTB or 1-2-3 Muscle-Ups
2-4-6.. KPU
1-2-3.. KPU, strict or banded
2-4-6 Jumping Pull-Up

CrossFit Group Class Programming Template (WK6/8)

A CFSBK family tableau

Some R.A.D. Prizes for Fight Gone Bad!

Our besties at R.A.D. Global have offered some incredible prizes for Fight Gone Bad fundraising and spirit this year! Huge thanks to Ben and the team at R.A.D for always having our back and supporting the CFSBK community!

Top 5 Fundraisers will recieve
One pair of RAD Trainers
One pair of RAD Runners
One RAD T-shirt

Best Dressed team
One pair of RAD Trainers or Runners each

Stay tuned for even more awesome prizes from our sponsors.

We’ll send out an updated fundraising report later today to participants!

Want to support your favorite CFSBKer? Take a minute and…

DONATE HERE!

Workout of the Day

FLOATER STRENGTH

1+1/4 Back Squat
3-3-3-3-3

Shoulder or Bench Press
10-10-10-10-10

6 Deadlifts
3 Hang Power Cleans
1 Jerk

4″ FFE alternating Barbell Reverse Lunges
10-10-10-10 (total)

Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week. Tomorrow we have Squats and kipping pull-ups.

PARTNER METCON

AMRAP 12:00
10/8 Calorie Bike
30 Double Unders

Notes
Partners alternate complete rounds for 12 minutes. The double unders should take you around :30 or less. Scale down by 5 reps to achieve this or perform 45 single unders.

CrossFit Group Class Programming Template (WK5/8)

Michael is here for a month from France and can be found piping in group classes and open gym

Workout of the Day

Ascending “Heavy DT” Complex

At 0:00, 3:00 and 6:00 perform one unbroken complex of:
9 Deadlifts
6 Hang Power Cleans
3 Push Jerks

At 9:00, 12:00 and 15:00 perform one unbroken complex of:
6 Deadlifts
3 Hang Power Cleans
1 Push Jerk

At 18:00, 21:00 and 24:00 perform one unbroken complex of:
1 Deadlift
1 Hang Power Clean
1 Push Jerk

Notes
In week 1 we performed an interval “DT” complex at full volume (12/9/6) on a 3:00 clock. Today, we have three progressive rep schemes that should allow you to add a little weight every set.

CrossFit Group Class Programming Template (WK5/8)

Coaches Erick and Brett getting after a partner workout a few weeks ago

Fight Gone Bad Fundraising Update

We’ve received 45 donations so far and have raised $4,822 so far! BCHS will send us updates on fundraising every Monday and Thursday. We will communicate through a document sent to participants so they can keep track on who has contributed to their efforts! Amazing start!!! Remember to get on your closest friends and family and send those emails.

FIGHT GONE BAD FUNDRAISING TIPS

TEMPLATE MESSAGE:

Workout of the Day

FLOATER STRENGTH

Back Squat
10-10-10

Shoulder or Bench Press
10-10-10-10-10

Touch & Go Deadlift or Clean
2-2-2-2-2

4″ FFE alternating Barbell Reverse Lunges
10-10-10-10 (total)

Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week. Tomorrow we have Deadlifts, Hang Power Cleans and Jerks.

METCON

3 Rounds For Max Reps:
1:00 Row, Calories
1:00 Rest
1:00 Sandbag Squats or Cleans
1:00 Rest

Notes
Fight Gone Badders should pay attention to what kinds of cals they can rack up in a minute of rowing with rest on either end. Move steadily on the sandbag. This should feel like rowing and manual labor.

CrossFit Group Class Programming Template (WK5/8)

Join Registered Dietitian Laura Geraty at her next free nutrition seminar for
the CFSBK community!

Gentle Nutrition: Nutrition without Diet Culture BS

Can good nutrition exist without food rules? Yes, but the truth is, to eat a little healthier we
need to chill out around food. In this lunchtime webinar, we’ll discuss what nutrition looks like
outside of the lens of restriction, differentiate between gentle nutrition and diet culture’s
version of nutrition, put nutrition’s impact on health into perspective and introduce a new
framework for thinking about healthy eating. You’ll walk away with a better understanding of
your body’s hierarchy of nutrition needs, evidence-based guidelines for what makes up healthy
eating patterns, and a few concrete examples of what eating well might look like. Come with
questions and/or feel free to send them to laura@whatweeat.nyc beforehand to make sure
they are addressed.

When: Wednesday, October 4 at noon.
Register in advance here.

After registering, you will receive a confirmation email containing information about joining the
meeting. Laura will send out a recording to all who registered shortly after the seminar is over
so no worries if you can’t make it live.

Laura Geraty, MS, RD, LDN
Laura Geraty is a weight-neutral registered dietitian, certified Intuitive Eating counselor,
personal chef and chef instructor based in Brooklyn. She earned her master’s in nutrition
communication at Tufts University’s Friedman School of Nutrition and completed her dietetic
training at Beth Israel Deaconess Medical Center, both in Boston, Massachusetts. Laura began
her nutrition career working as an outpatient dietitian at Boston Medical Center before moving
to New York where she transitioned to private practice. When not working with clients, you will
find Laura at one of our many neighborhood playgrounds with her two small kids, cooking in
her kitchen, or walking through Prospect Park.

Workout of the Day

STRENGTH

4 Total progressive Sets of:

A1: 10 total 4″ FFE alternating Barbell Reverse Lunges

A2: Accumulate 1:00 in an L-Sit

Notes
Build up through 1 empty barbell and 4 total progressive supersets. Go heavier than week 3.

The L-Sit variant you use should allow you to perform ~:15-:30 holds. If you can hold a position for more than :35 move onto the next progression

METCON

AMRAP 5:00
25 Double Unders or 15 sit-Ups
5 Burpees to target

Notes
We performed this workout with double unders on 9.19.21 and the top score was just over 9 rounds (however there was no target requirement).

If you have double unders but 25 will take you longer than 1 minute, scale down by 5 reps until your volume takes you roughly :30. Otherwise, perform 35 Single Unders. Remove the push-up from the burpee to modify its intensity. Choose the sit-ups if you prefer to, for whatever reason.

CrossFit Group Class Programming Template (WK5/8)

Sunny workin those DELTs post metcon

10 Lessons from the 10 year mark

The following article was written 6 years ago around our 10 year anniversary. They’re still all true, so here they are again. 

CrossFit South Brooklyn’s 10-year anniversary is this month and as it approaches, I’ve been thinking about many things I’ve learned in my 10 years of owning an affiliate. 10 of them are below…

1. Treat your employees the way you would want to be treated.

I started my career at a globo-gym in Manhattan, where I learned that the fitness industry has a high turnover rate. When I hired my first coach at CFSBK, I was determined to reverse that trend. 10 years in, we are fortunate to have had very little turnover. I believe this is largely because we’ve tried to create a work environment and compensation structure that enables coaches to plant their roots and view being a CrossFit coach as a career and not a side job. It is important to have an open dialogue with your employees about their financial needs and what the gym can realistically do for them, and to help them think through steps to creating additional revenue streams if they are interested and motivated.

I am pleased to say I would want to work at CFSBK, knowing I would be able to pay my bills and live a comfortable life. It should be obvious, but this is important on so many levels, not least because it’s near impossible to cultivate a community when employees are constantly jumping ship after one year. People rarely up and quit any job suddenly; it’s a process of degradation. If you don’t treat your employees well, why should they go the extra mile in any situation? They’ll feel put out and taken advantage of—which, trust me, will be felt by gym members.

2. Remember that you’re in the customer service industry.

CrossFit gyms are often known for being a bit informal, rough around the edges, and scrappy. These qualities are great and drew me to CrossFit in the first place, but it’s important to remember that if you want to do what you love and keep your doors open, you must pay attention to customer service. Cultivate the mindset that you have the privilege of serving the people that walk through your doors—not the other way around.

It should be the standard that you and rest of staff go the extra mile regularly for the members. Treat people with respect, empathy, patience and professionalism. Make a service mindset your default and that will trickle down to every person, from long-time members to newbies and visitors. Ask yourself and your coaches: Do we work harder when there’s “that guy” in class that we don’t like or that isn’t easily coached, or do we get frustrated and sort of ignore them? Did we follow up with that person who emailed us a question? A million small actions build up to have a big effect. Owners and coaches alike should always take the time to introduce themselves to visitors, stay a few minutes late to work with a member on their double-unders, and do all the little things that make the gym a happy place. Remember: a restaurant with the best food but shitty servers will still go out of business.

3. Diversifying your offerings enables your gym to grow and increases member retention.

When you create multiple avenues for a wide array of people to join your gym, you will build a more dynamic and inclusive community. Diversity of offerings not only brings in new people, but also keeps your longtime members engaged and makes your gym a one-stop shop for everyone’s fitness needs. The beauty of CrossFit is its infinite scalability and the corollary physical disciplines associated with it. Start a Strongman class! Introduce a gymnastics class, or ask that person you know who teaches yoga to come teach for you. At CFSBK, we recently started two new programs: a Diapers & Dumbbells class for new parents, and a Fit 55+ class for CrossFitters over the age of 55. Both classes bring an exciting new population through our doors. (We will be writing more on ITA about these classes soon!)

I am also very much of the mindset that a successful community gym is a family-friendly gym. There are few things I love more than seeing multiple generations from kids to grandparents training together at the gym. I think a great test is: If your parents walked into your gym and wanted to sign up, would there be a place for them? If there’s no one over 40 at your gym, I think that’s a problem. In its best iteration, CrossFit provides fitness for everybody and every body. There’s something innately enriching about having a diverse population at the gym, and it changes the culture for the better.

Personal training is another way to bring a wider range of people into the gym. People often think CrossFit is synonymous with the group class experience, and while that may be the classic CrossFit experience, it’s just one experience and there are plenty of people who don’t want to take group classes. We’ve found that people sign up for personal training for a variety of reasons—sometimes they are intimidated by group classes and need to get more comfortable before joining but most just aren’t interested in the group dynamic, and that’s okay.

It’s also useful to think about it from a business perspective: Personal training is a standard service in the fitness industry at large and having that option brings in people who can afford it and want it. It also helps your coaches supplement their salaries (see Lesson #1) and makes them better as coaches, because when you’re training one person for an hour over an extended period, you are wholly responsible for every element of their fitness, from writing their program and movement correction to helping them reach their specific goals.

4. Clean your fucking gym.

I don’t care who your hot-shot coaches are, if your gym is dirty, your gym sucks. As many of you know, Greg Glassman has a simple way of determining the quality of intent behind your gym—the cleanliness of your bathrooms. When I walk into a gym and see crusty rowers with dust on them, equipment haphazardly organized or that’s out of order, my first thought is, “These people don’t care.” If you want to have a professional, mature gym, that people enjoy being at, you have to keep it clean. Even when I was renting space hourly at the Brooklyn Lyceum and had to bring out our equipment from storage before each class, I made sure to arrive early to line everything up perfectly and clean up the area we were using before class. Everyone notices attention to detail.

One of the most common things I hear from CFSBK members who drop in at other gyms is how grateful they are that we keep the gym spotless, use labeling systems for all the equipment, and keep our bathrooms and showers shiny and tidy. This is really, really, really important—especially if you’re charging more than the cheap globo-gym down the street with a full-time cleaning crew.

5. Stay true to your roots.

I’ve been hearing cynics talk about the “End of CrossFit” too many years now, and the importance of rebranding to separate yourself from the CrossFit brand. While everyone should do what they believe in, I often find this approach to be based in cynicism, which is cheap and easy. 10 years in, most people walk through our doors due to a combination of their curiosity about CrossFit and the reputation we’ve created for our affiliate.

CrossFit South Brooklyn is a CrossFit gym first and foremost. The beauty of CrossFit affiliation is that it gives you complete freedom to express your vision however you wish. In response to people who tell me to rebrand, I say that without CrossFit, I wouldn’t have made it anywhere near this far. As affiliates, we should all make our gyms the best version of CrossFit that we can and lead by example. Don’t bite the hand that feeds you and give credit where credit is due.

6. Don’t be afraid to get weird.

If the staff feels enabled to have fun and be weird—not inappropriate—it enables your members to be themselves, too. If you walk into a stuffy, chic gym, and no one is being themselves or interacting with each other, you probably won’t have a great time. Or at least, I wouldn’t. It’s important to remember that much of what we do puts our members in a vulnerable state of trying new things and pushing themselves out of their comfort zone both physically and emotionally, and they should feel safe in that vulnerability.

CFSBK’s Question of the Day goes a long way toward achieving this in our classes. In an ideal world, people want to be at your gym as much of their week as possible, but they’re only going to want to do that if they can be themselves. And let’s be honest, we’re all a little weirder than we let on. If you create an environment where people feel free to let their guard down and have fun with their training, you inevitably strengthen their loyalty and connection to your gym.

7. Constantly engage your community.

Being alive in 2017 means you have more options than ever for ways to engage your members. At CFSBK, we do this daily in classes by fostering communication between coaches and members, and members with each other, and outside of classes at community events. But we also try to engage members throughout their days online via our daily blog, Instagram, and Facebook. Engaging your members regularly shows that you care about them and that they have a voice at your affiliate. This dialogue is the difference between a “customer” and a “member” of your community.

There are certain customer service businesses that are transactional in nature. You go to Starbucks in the morning to get your coffee, forget about it when you leave, and don’t think about it until the next morning. But by engaging your members throughout their days and in deeper ways throughout their lives, you create a community that people want to be part of whether they’re working out or just hanging out.

8. Take your own classes. 

I can’t emphasize enough the importance of taking classes regularly at your gym. It’s easy to distance yourself from the real workings of your gym as it gets bigger. But if you own a restaurant, you should want to eat your own food, right? Taking your own classes shows that you believe in what you offer and stand behind your product. If you think your CrossFit group classes are somehow inadequate for you, figure out why and change that.

9. Make the world a better place.

As gym owners and coaches, we are so lucky to work in an environment that has the profound ability to make life-changing positive adaptations for people every single day. Take a moment and realize how fortunate you are to be helping people feel better about themselves. This is a great honor and responsibility. It should be an imperative to be the best you can be to your members—whether you’re in a garage with three regulars or a huge facility with over 1,000. Ask yourself: Is my gym or coaching practice bringing happiness to people’s lives and making their lives better? If the answer is no, you’re doing something wrong.

On top of that, a community of motivated people can create powerful leverage towards meaningful causes. Start fundraisers and charity events, or organize some kind of service work through your gym. The possibilities are endless. Pick 2-4 annual events in which to bring people together for something bigger than the gym. In whatever way you can, leave the world a better place than how you found it.

10. You’re never done, and you never will be.

Never stop working on your business. 10 years in, and I’m still learning. On a weekly basis, there continue to be things I’m trying to make better. At CFSBK, we are fortunate to have a fantastic staff and are mature enough as a business that our operations run smoothly and I can go on vacation and things don’t fall apart. But beyond operations, some affiliate owners are stunned that I still coach. I still coach because I love it, but also because I think it’s important to continue being an employee in your business. It keeps me grounded and I think that contact with our members maintains an important empathy not only with them but with our staff.

You must fall in love with the process if you want to be successful and have longevity in this industry. A gym is not something you build and walk away from. In its best iteration, a gym is a dynamic, vibrant, and inclusive community that improves peoples’ lives and the world around it.