Workout of the Day

STRENGTH

Every 90 Sec X 4 Sets
2 Power Clean + 2 Push Press

Every 90 Sec X 4 Sets
1 Power Clean + 1 Push Press

Notes
This week we are lifting every 90sec and dropping the reps to doubles and singles!

As last week, take each power clean as a single, resting a few seconds between. If you can demonstrate consistent mechanics on your dip and drive, feel free to cycle the push presses today. Otherwise, reset at the rack position for each rep.

Remember if things start to fall apart, use what you learned in our “wave loading” last cycle. Don’t be afraid to come back down to a lighter load to clean things up before moving on to heavier weight!

METCON

EMOM x 14 min
A. 3 Wall Walks + Max Reps Double Unders
B. Rest

Notes
This EMOM focuses on a mix of strength, coordination and conditioning. The wall walks will challenge your shoulder stamina, so aim for smooth, controlled reps to avoid unnecessary fatigue.

Once you complete your 3 wall walks, quickly transition into double unders – stay relaxed in your wrists and shoulders to mantain efficiency and rhythm. The goal here is maximizing reps while keeping your breathing under control.
Use the rest minute to fully recover, focus on calming your heart rate, and prepare mentally for the next round. Consistency is key!

Wall Walk Scaling
A. 1-2 Full Range of Motion Reps
B. 1-3 Partial ROM
C. 20 Sec Angled Wall Hold

CrossFit Group Class Programming Template (WK6/8)

Joe M with a bonkers 275lb top set from Saturday’s Snatch complex

Tattoo Raffle for Fight Gone Bad!

You know we love to shake things up, so this year for Fight Gone Bad, we’re adding an exciting twist inspired by our resident art show tattooer and all-around favorite person, Jim Gentry. A tattoo raffle fundraiser with Stephen Lim!

Maybe you’ve shared a platform with Stephen during Strength Cycle, or found yourself flat out on the floor next to him after a tough workout. Or perhaps you’ve even been tattooed by him – just like our fearless leader, David! Stephen, an incredibly talented tattoo artist, has partnered with us for this special raffle. He created custom flash and is donating his time, studio space, and ink – all with 100% of the proceeds going to support Brooklyn Community and Housing Services!

This raffle is open to CFSBK members only – you don’t even have to do Fight Gone Bad to participate! Here are the details:

How To Enter: Through our online store, with the Front Desk, or scanning one of our in-house QR codes
Ticket Prices: 1 for $20 or 2 for $30. There’s no limit – you can buy as many as you’d like!
Raffle Dates: The raffle begins 10/8 and will close 10/18
Winners: 4 random winners will be chosen and announced during Fight Gone Bad. If you’re not at FGB we’ll email you
Flash Sheet: Peep our custom flash sheet! Don’t see anything that strikes your skin poking fancy? No problem! Stephen has generously opened his flash books so anything up to $300 can be yours!
Ink: Black only
Scheduling: Calendly! Winners will pick the date from Stephen’s schedule. There will be single-use links for the winners as the work will be done at his studio at the beautiful Yarrow Studio. These will be sent to the winners.

Didn’t win but want something off the flash sheet or his flash books? Connect with Stephen, wonkycube@gmail.com, as he’s happy to work something out.

Workout of the Day

STRENGTH

A1. Back Squat 3×8, building
A2. Incline Dual DB/KB Row 3×8-10 @ 2011 tempo

Notes
Refer back to your notes from Week 2’s squats and aim to go heavier today. Continue to challenge yourself on the rows!

METCON

For Time:
1000m Row
50 Wall Ball Shots
10 Bar Muscle Ups

Notes
Intent <10 min. This workout is designed to challenge both, your cardiovascular endurance and gymnastic coordination under fatigue. The row sets the tone with a demanding start, so pace yourself! Advanced athletes should push hard throughout and potentially aim to go unbroken.

As you transition to wall ball shots, focus on efficient movement and breathing; use your legs to drive the ball up to minimize fatigue in your arms and shoulders. When you get to the BMU, break them into manageable sets if needed to avoid burnout.

Keep transitions smooth but use them to catch your breath, and remember that goal is steady, consistent effort to finish strong.

BMU Scaling
A. 5-7 BMU
B. 15 Chest to Bar Pull Ups + 10 Dips*
C. 15 Jumping Chest to Bar Pull Ups + 10 Push Ups
*Dips can be matador, parallette, or bench

CrossFit Group Class Programming Template (WK6/8)

Fred reminding us that ITS NOT A PHASE!!!!!

We’re hiring for Front Desk Staff for Fridays

CFSBK is looking for new talent to staff the Front Desk. Responsibilities include handling inquiries from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, On top of an hourly wage, FD staff will also receive a comped membership. We are looking for someone who can keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).
We will be interviewing ASAP and hiring a new staff member for immediate training. The shifts we are looking to fill are below, so before applying, please make sure this fits with your schedule

Tuesday: 4:30pm-7:45pm  No longer needed!
Friday: 12pm-7:30pm

General availability for coverage.

Email charlie@crossfitsouthbroooklyn.com to apply.

Workout of the Day

FLOATER STRENGTH

A. Back Squat 3×10, Building

B. 3 Power Clean and 3 Push Press x 6-8 sets

C. Bench Press 3×10, Building

D. Deadlift, Heavy 3

Notes:
Tomorrow we have back squats, DB rows, rowing, wall balls, and bar muscle ups.

Clean and Push Press Complex: Aim to do 1 set about every 2 minutes. Complete power cleans as singles, resting a few seconds between. From your third clean, continue into 3 push presses, focusing on a smooth, vertical dip with the weight in mid-foot for each rep.

METCON

AMRAP 20 Min
400m Run
20/16/12 Calorie Bike
20 Burpees
80′ Dual KB Front Rack Carry (24/16/12kg each hand)

Notes
Intent is 3+ rounds.

This is an aerobic grind with a little grunt work built in. Set your pace as something you think you could hold for more like 30-40 minutes straight if you needed to. If you get to the back half of the workout feeling fresh, then go ahead and rev the engine!

Utilize your scaling options so your first round of work does not take longer than 6:30.

Scaling Option A
270m Run
12-16 Calorie Bike
16 Burpees
80′ Carry (scale weight)

Scaling Option B
270m Brisk Walk
12 Calorie Bike
20 No Push Up, No Jump Burpees
80′ Carry (scale weight)

CrossFit Group Class Programming Template (WK5/8)

Some come for the fitness, some come for the pups

Charlie Running for Team for Kids

On November 3rd, I’ll be running my second NYC marathon. I’m running with Team for Kids, a team of adult runners who raise funds in support of New York Road Runners youth and community programs. Your donation will help empower youth and communities to develop and encourage healthy habits via running.

Together, we can help communities across the country to live healthier, more active lives. To donate, just click here or if it’s easier, Venmo @Charlie-Nagle.

I have until Wednesday October 9th to reach my fundraising goal and I am SO close- no amount is too small.

Thank you again to all who have already donated in support of this great cause. This community has been incredible and so supportive.

Our finish line is active kids, healthier lives, and stronger communities through running!

💚💚💚 Charlie

Workout of the Day

STRENGTH

2 (Squat) Snatches + 1 Overhead Squat

Notes
Take 15 minutes to work on the above complex. The snatches can be done as singles, resetting from the floor.

Start with light loads that allow you to focus on power, speed, coordination, accuracy, and balance. If all that’s consistent, then build in weight.

PARTNER METCON

60-40-20 Reps For Time of:
Alternating Dumbbell Snatches (50/35/20#)
Single Arm Dumbbell Thrusters
Calorie Row

Notes
Intent < 20 min

Partners accumulate the rep counts listed as a team for each movement before moving on to the next. Round 1 is 30 reps per person, per movement. Divide the work into small sets as desired.

Example:

Partner A 10 alternating snatches
Partner B 10 alternating snatches
x 3 sets = 30 each, 60 total

Partner A 5 SA DB Thrusters – L
Partner B 5 SA DB Thrusters – L

Partner A 5 SA DB Thrusters – R
Partner B 5 SA DB Thrusters – R
x 3 sets = 30 each partner (15 each arm!), 60 total reps as a team

And so on…
Once the round of 60 is complete, athletes complete 40 reps of everything (20 each partner), and then finish with the round of 20.

Scale the load of the DB today such that you can complete at least 10 snatches and 5 SA DB thrusters at a time.

If the 60 calorie row is tracking to take your team longer than 5 minutes, consider scaling the reps back slightly (54-36-18).

CrossFit Group Class Programming Template (WK5/8)

The power between Katie and Danny is UNBELIEVABLE.

FIGHT GONE BAD FUNDRAISING TIPS

TEMPLATE MESSAGE:

Workout of the Day

STRENGTH

Deadlift, Heavy 3

Notes
Work up to a heavy triple in 18 min. This is intended to be upwards of RPE 9/10, but all of your lifts should still be technically sound. You may reset on the floor for reach rep or go touch and go, whichever you prefer.

METCON

For Time:

2 Rounds of:
12 Kipping Pull Ups
50 Unbroken Single Unders

2 Rounds of:
8 Chest to Bar Pull Ups
50 Double Unders

Notes
Intent < 7 min

This is intended to be quick and dirty. Scale the volume or complexity of movement today to achieve the stimulus.

As prescribed, the single unders are unbroken. This is an opportunity to check in on your foundations (and not take yourself too seriously if you miss)!

Scaling Option A
2 Rounds
6 Pull Ups – Strict or Kip
50 Unbroken Single Unders
2 Rounds
4 CTB Pull Ups – Strict or Kip
25 Double Unders

Scaling Option B
2 Rounds
12 Foot Assisted Pull Ups
50 Single Unders
2 Rounds
8 Foot Assisted Chest to Bar Pull Ups
20 Double Unders (Count your attempts as well as successful reps)

CrossFit Group Class Programming Template (WK5/8)

Throwback picture to baby Herschel getting ready to deadlift heavy at CFSBK

CFSBK Dogs wanted for next Pupstarz Rescue/CFSBK Calendar

Would you like your dog to be featured in the 2025 CFSBK x Pupstarz calendar? Please take a picture of your pup at the gym and email to charlie@crossfitsouthbrooklyn.com by October 20th for consideration. Please only send one picture and include your dog’s name, birthday and age.

We’re hiring for Front Desk Staff!

CFSBK is looking for new talent to staff the Front Desk. Responsibilities include handling inquiries from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, On top of an hourly wage, FD staff will also receive a comped membership. We are looking for someone who can keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).
We will be interviewing ASAP and hiring a new staff member for immediate training. The shifts we are looking to fill are below, so before applying, please make sure this fits with your schedule

Tuesday: 4:30pm-7:45pm
Friday: 12pm-7:30pm

General availability for coverage.

Email charlie@crossfitsouthbroooklyn.com to apply.

Workout of the Day

FLOATER STRENGTH

A. Back Squat 3×10, Building

B. 3 Power Clean and 3 Push Press x 6-8 sets

C. Strict Ring Muscle Ups 1-3 reps x 4-6 sets

D. Deadlift, Heavy 3

Notes:
Tomorrow we have heavy deadlifts, plus pull ups and double unders in the metcon.

Clean and Push Press Complex: Aim to do 1 set about every 2 minutes. Complete power cleans as singles, resting a few seconds between. From your third clean, continue into 3 push presses, focusing on a smooth, vertical dip with the weight in mid-foot for each rep.

Muscle Ups: Refer back to yesterday’s program for scaling and progression options!

METCON

AMRAP 16 MIN
12/9/6 Cal Bike
20 Tuck Ups
130m Run
80′ Sandbag Carry (100/75/50#)

Notes
Intent is 3-5+ Rounds. There’s not much interference in this workout, so aim to keep your transitions as tight as possible and get right to work on the next piece.

The bike effort should be under 1 minute; scale accordingly.

80′ = 4 x 20′ segments between far lines in the gym

CrossFit Group Class Programming Template (WK5/8)

Daniel G taking his fitness to new heights!

Fight Gone Bad Team Names

FGB team names are due!!. If your team captain has not contacted JB yet please do ASAP at cfsbkcommunity@gmail.com. This year the top three best dressed teams are going to receive a RAD prize!

You can always check the Fight Gone Bad 2024 Scoreboard to see: team info, fundraising reports, event schedule and the live scoreboard.

Team 1: DEADLIFT vs PULLVERINE
Team 2: WHAT WE DO IN THE CFSBK SHADOWS
Team 3: PUMPED PONY CLUB
Team 4: BIG ELLIE ENERGY
Team 5: 2 RING CIRCUS
Team 6: OOPS I PR’ed AGAIN
Team 7: THE RAYGUNZ
Team 8: FLEX IN THE CITY 
Team 9: THE GYMNASTICS RINGS OF POWER
Team 10: YES CHEF
Team 11: THE CHALKING DEAD
Team 12: UNITED LIFTS OF CFSBK

FUNDRAISING

While some folks knock it out of the park, our goal is for every person who signs up to raise or donate at least $10 and contribute to the spirit of Fight Gone Bad. To raise money, all you have to do is share the link below with friends and family. It will ask them to write your name in so you can receive credit for the donation. We will provide some fundraising resources via email and on the blog.

Fight Gone Bad 2024 Fundraising link

About the Benefactor
BCHS is committed to ending homelessness in Brooklyn. We provide safe and clean supportive housing each year for more than 1,000 formerly homeless and at-risk women, children and men, and help them learn how to live productively and independently with dignity and hope.

Workout of the Day

STRENGTH

Strict Ring Muscle Ups
4-6 sets x 1-3 Reps

Notes
After spending the first four weeks of the cycle exploring false grip pull ups, supports/holds, and dips on the rings, today we’ll have an opportunity to potentially put it together.

Athletes who are proficient with dips and a “rings-to-chest” false grip pull up are good candidates to attempt a muscle up with or without assistance today! If you’re still working on the foundations of false grip strength, overall pulling strength, and ring dips, then you’ll get more training benefit out of spending time with one of the other scaling options.

Scaling:
A. Partner/Coach Assisted RMU
B. 3 Ring Turnover Drill + 3-5 Dips*
C. 3 False Grip Ring Pull Ups + 3-5 Dips
D. 3 Foot Assisted Ring Pull Up + 3-5 Dips
*All dips are on a 2011 tempo. They can be done on the rings, matador, or parallettes!

METCON

3 Intervals of 2:30 On / 2:30 Off:
20 Bench Press (95/65/45#)
20 Goblet Squat (24/16/12kg)
Max Row for Meters in remaining time

Notes
Choose weights that you can complete both movements unbroken for all three sets. Bench Press, suggeseted ~35-45% of 1RM. You should have several reps in the tank on your first round!

Start at about an 80-85% aerobic effort on the row — working hard, but not red-lining — and aim to beat your meters rowed on each subsequent interval. Use what you learned in the previous cycle about your row pacing to guide you. Throw the kitchen sink at it in your final round.

CrossFit Group Class Programming Template (WK5/8)

October Members of the Month: Leo, Phil, and Banksy!

Just like school, our Member of the Month feature is back in session. This October, we’re thrilled to spotlight a dynamic trio: Leo, Phil, and their adorable pup, Banksy! Since joining CFSBK in 2014, Leo and Phil have become integral parts of our community. They arrive to class with smiles and are ready to support both new and seasoned members alike. Their dedication shines through in their active participation at events and the positive energy they bring to our gym.

And then there’s Banksy! Much like Prince, Banksy possesses a delightful duality in his personality. Whether he’s sweet enough to make you pancakes or giving you that classic side-eye, he has a unique way of winning hearts all around.

With their diverse backgrounds and shared commitment to fitness they truly embody the spirit of CFSBK. Congratulations Leo, Phil, and Banksy!

Name (and any nicknames)
L: Leo D. (LD, just Leo)
P: Phil D. No nicknames.
B: Banksy, Sir Paul Banks, Banks

Where were you born, and where did you grow up?
L: Born in Kyiv, Ukraine (then USSR), NY transplant, grew up in Rockland County, NY
P: Born in Hudson County, New Jersey and raised in Bergen County.
B: Tennessee born and raised, NY transplant, with eternal gratitude to PupStarz Rescue!!

How long have you been CrossFitting, and how did you arrive at CFSBK?
L/P: We just hit 10-years!! We first dragged each other to Foundations–no fitness, shaking with terror–on September 2, 2014. We’d just quit smoking, gotten off the couch, and started running, but we knew we’d stop running when the weather turned cold. Needed something year-round, so… CrossFit?
B: I just hit 2-years!! I walked in, like wtf??

What are your current fitness goals?
P/L: Maintaining a consistent level of strength and mobility for as long as possible. In our first Foundations class, Coach Chris Fox started the class by squatting and saying, “This position should be available to you.” It stuck.
B: Maintaining a consistent, plant-free diet, maximum scritches.

What keeps you coming back to CFSBK?
L: The Coaches–always warm, welcoming, knowledgeable, and coming with some god forsaken new movement to keep things interesting. 10 years in, I still learn something new in every class.
P: The community. Duh.
B: Mostly a six-foot leash. But also shout out 7am friends like Hawk, Mozzie, Marlowe, Vinnie, Chewy, Zelda, and Penny (when she can be bothered).

Program your nightmare workout
L: “DT” in a Boat. Or any combination of thrusters anything. Thrusters: why?
P: 400m walking lunges.
B: Ruh?

Program your dream workout
L: Cindy!
P: 5 rounds, every 5 minutes: 10 bench press, 250m row.
B: Marrow bone until collapse.

Favorite and least favorite lift
L: Favorite: Power Clean; Least Favorite: Deadlift
P: Favorite: Clean + Jerk; Least Favorite: Barbell Lunges (Anything Lunges)
B: Favorite: Marrow Bone; Least Favorite: Ball–what is ball?.

Can you share a memorable experience or achievement from your time at CrossFit South Brooklyn?
L: All the first times: lifting a 45lb bar out of the stand (it was so heavy!!), cycling kipping pullups and double unders, Fight Gone Bad.
P: The first post-lockdown workout in the park with David and Jess Fox. What a relief to be back!
B: Woof!?

What do you think “success” means? How do you define it in your own life?
L: Gratitude for health, stability, and community.
P: I’m succeeding when I’m happy, and trying not to take things too seriously.
B: Marrow Bone, Sleep, Marrow Bone, repeat.

Ask me about that time I (or we)….
B: Ran off into 500 acres of wilderness just for kicks.
L/P: Met on the street on our first day of law school… or chased Banksy through 500 acres of wilderness.

What are you recommending right now?
L/P: TV: Slow Horses (Apple), English Teacher (FX); Music: Vampire Weekend, “Only God Was Above Us”; Cindy Lee, “Diamond Jubilee”; Theater: Oh Mary!; Books: “Long Island Compromise,” Taffy Brodesser-Akner.
B: Getting outside. Scritches. Bacon.

How do you spend your time when you’re not at CFSBK, and do you have any hobbies?
L/P: Friends, music shows (shoutout to NYC for all the amazing music!!), being sore/recovering from CFSBK.
B: Sleeping.

Any advice for new CFSBKers?
L/P: The hardest part is showing up. Just get yourself to the gym.

What’s the best decision you’ve ever made (besides joining CrossFit South Brooklyn)?
B: Shacking up with these two.
L: Shacking up with these two.
P: Shacking up with these two.

Workout of the Day

STRENGTH

Every 2 Min X 4 Sets
3 Power Clean + 3 Push Press

Every 2 Min X 4 Sets
2 Power Clean + 2 Push Press

Notes
Back to push presses! Continue to refine your technique today.

Complete the power clean as singles, resting a few seconds between. From your third power clean, continue into the 3 push presses, either resetting at the shoulder or cycling from overhead if you are consistent in your dip mechanics. Focusing on a smooth, vertical dip with the weight in mid-foot for each rep.

METCON

Buy In: 25/20 Cal Bike

3 Rounds for Time:
10 Handstand Push Ups
3 Hang Power Cleans @ 185/125/85#

Buy Out: 400m Run

Notes:
Intent < 10 min

The bike and run are intended to be efforts of < 2:15, working at a tough pace. Scale accordingly to keep the intent of the workout.

The hang power clean should be heavy, as there are only 9 total reps in the workout. Choose something that challenges your technique and strength.

HSPU may be strict or kipping. Prerequisite to perform kipping reps is 1 strict rep to the same range of motion. Choose a rep scheme that you can complete in 1-3 sets, within about 45 seconds per round.

HSPU Scaling
A. 6-8 HSPU
B. 6-10 Box Piked HSPU
C. 10 DB Z Press

CrossFit Group Class Programming Template (WK5/8)

Liz M appreciation post! Liz is a longtime CFSBKer and front desk staffer who works hard behind the desk to make sure members are taken care of. She also works so hard in class always moving well, lifting impressive weights and being a friend to all. We love Liz!!!

Scaling the Handstand Push-Up

Workout of the Day

STRENGTH

A1. Back Squat 3×10, building
A2. Three Point DB Row, 6-10 ea @ 2011 tempo

Notes
Look back at your notes from the previous few weeks. As long as you’re feeling recovered and nourished, go a bit heavier today than you did in week 1 for the same rep scheme.

For longer sets like this, find the balance of breathing and bracing to support good movement. Don’t rush through the set. Be deliberate.

Use a @2011 tempo on the rows: 2 seconds down, no pause at bottom, 1 sec squeeze up, 1 sec pause at top. Try the next heavier DB today and see what happens!!

ASSISTANCE

4-5 Rounds for Quality
1:00 Jump Rope Practice
8 Strict Toes to Bar
6-8 ea Plate Loaded Lateral Box Step Down

Notes
This is a quality-based workout, so the emphasis is on technique and control, not speed or intensity. Move mindfully to develop skill, strength and coordination.

For the jump rope practice, work on something you suck at! Double Unders or Crossovers are both great options today 🙂

Toes to Bar Scaling
A. 8 Strict Toes to Rings
B. 8 Strict Knees to Elbows
C. 8 Incline Toes to Bar

CrossFit Group Class Programming Template (WK5/8)

Big congrats to Yu and Will on their marriage!!

Fight Gone Bad Sponsors Wanted!

We’re looking for additional sponsors for Fight Gone Bad this year. Any items, coupon codes, services offered or anything you can think of that we might use to help support our top donors and event winners would be appreciated! Please contact JB at cfsbkcommunity@gmail.com if you have something to offer or ideas/connections etc. Thank you!!

Workout of the Day

FLOATER STRENGTH

A. Back Squat 4×4, Building

B. 3 Power Clean and 3 Push Jerk x 6-8 sets

C. Strict Press 4×4, Building

D. Bench Press 4×4, Building

Notes
Tomorrow we have back squats, DB rows, jump rope, strict toes to bar, and single leg work.

Clean and Jerk Complex: Aim to do 1 set about every 2 minutes. Power cleans are not touch and go; complete them as singles, resting a few seconds between. From your third power clean, continue into 3 push jerks, focusing on a smooth, vertical dip with the weight in mid-foot for each rep. The intention is to increase 2.5 – 5% from last week.

METCON

AMRAP 15:00
Sandbag pick + high pull x 5
Run 270 M
SA Farmer’s Carry 80 ft/side*
Run 130 M
Sandbag carry 2 laps** (160 ft)
Run 130 M

Notes:
Go heavy on the sandbag picks and carries. Farmer’s should be moderately heavy (think back to what you did two handed last weekend, and increase on that slightly), *down and back gym length on each arm. The runs should be short and intense. Sandbag carries down back gym length x2.

CrossFit Group Class Programming Template (WK4/8)

Happy 40th Birthday Coach Brett!!!!

Defining Fitness

What does it mean to be fit? What is the definition of fitness? Check out veteran CrossFit seminar staff and friend of CFSBK Denise Thomas explain!