Workout of the Day

STRENGTH

Power Clean
1-1-1-1-1

Notes:
Work up to a heavy single in about 5 attempts. This will not necessarily be a PR day… just get some heavy weight moving and work on your technique!
Beginner athletes may choose to work on doubles or triples instead of singles, but keep these as separate reps, not touch and go.

PARTNER METCON

10 Rounds for Time
6 Power Cleans @ 80%
30 Wall Ball Shots

Notes:
Partners will move through the rounds together, accumulating the workload listed. Split the work evenly, though you may choose how to strategize each round. One simple strategy would be to trade singles on the barbell and then do sets of 15 each on Wall Ball.

So, teams will do 6 reps total (3 reps each athlete) of power cleans before moving on to the wall and doing 30 reps total (15 each) with the ball. 10 rounds like that!

For the power clean, use about 80% of your heaviest single from today, though you can adjust as technique and experience allow. The weight should feel on the moderate side of heavy.

CrossFit Group Class Programming Template (WK1/8)

The CFSBK Community Art Show is on January 20th from 6:30-10pm. Check out the video for details on it and how to win a free personal training session via the DIORAMA-RAMA

Front Desk Staff Needed @ CFSBK!

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 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 shift we are looking to fill is below, so before applying, please make sure this fits with your schedule.

Wednesdays- 11am-4:30pm

General availability for coverage.

Email charlie@crossfitsouthbroooklyn.com to apply.

Workout of the Day

EMOM x 10:00
A. 8-12 Kipping Toes-to-Bars
B. 30 sec Bike

(Rest 5 min)

EMOM x 10:00
A. 8-12 Strict Handstand Push-Ups
B. 30 sec Bike

Notes:
The intent for today’s workout is to do some lightly to moderately fatigued gymnastics capacity work. For most athletes, the bike efforts should be sustainable and aerobic.

Plan to choose a movement within the skill progression that you can execute with excellent mechanics and consistency. If/as the movement breaks down, use the whole minute to keep accumulating good reps as needed, possibly breaking things up into smaller sets, and/or move along the scaling continuum to a movement you can continue to practice well.

If you already move with virtuosity in these gymnastics exercises, then add a layer of intensity by dialing up your bike efforts and ride that threshold line!

CrossFit Group Class Programming Template (WK1/8)

January 2024 Member of the Month: Lee Savage!

As we kick off this new year, it’s an absolute pleasure to shine the spotlight on Lee Savage, our well-deserving January Member of the Month! Lee has been a beacon of positivity, camaraderie, and inspiration to our CFSBK family since joining in 2020. Despite the challenges that year brought, his presence and enthusiasm have had a profound impact on our collective experience.

A friendly and approachable nature has made Lee a cornerstone of our community. Whether it’s welcoming newcomers with a warm smile or cheering on fellow members during challenging workouts, Lee’s positive energy is contagious and creates an environment where everyone feels valued and supported.

As we step into 2024, we extend our congratulations to Lee. Your presence has made our community stronger and here’s to another year of friendship, fitness, and all the wonderful qualities you bring to us. Cheers to you, Lee!

Name (and any nicknames)
Lee Savage (Dadlee)

Where were you born, and where did you grow up?
I was born in Madison Wisconsin but grew up in the northern suburbs of Chicago until I left for Providence Rhode Island for college and have been on the East Coast ever since.

How long have you been CrossFitting, and how did you arrive at CFSBK?
I have been doing CrossFit for 7 years in February. I started at CrossFit Virtuosity in Williamsburg but transferred to CSFBK when my family moved to Park Slope in 2020 during the pandemic. It was strange to start at a new gym when we were working out in boxes and masks but it was wonderful to be part of this community as things started to return to a new normal.

What are your current fitness goals?
I am mostly just trying to maintain my current level of fitness and continue to build strength for as long as possible. I am proud that I have learned so many new movements over the past few years. When I started at CFSBK in 2020 I didn’t have solid double unders, strict HSPUs, or Ring Muscle ups. I am still working on freestanding handstand holds and handstand walks!

What keeps you coming back to CFSBK?
The supportive community, the versatile programming and the best coaches in the world!

Program your nightmare workout
Basically Fran or anything super high intensity with a heavy barbell.

Program your dream workout
I tend to like a chipper workout where I can find a reasonable pace or a partner workout with an equal amount of work/rest. So I would program a long AMRAP or partner workout with some of my favorite movements: pistols, power cleans, bar muscle-ups and rope climbs

If you had a walk out song what would it be?
Cold Rock A Party – MC Lyte

Favorite and least favorite lift
Favorite: Power Clean
Least Favorite: Thruster

Ask me about that time I…
designed the set for a new broadway musical and it was cancelled the day before we were scheduled to start technical rehearsals in the theater. Come see the model of the set at the CFSBK Art Show!

What are you recommending right now?
Whatever ads are targeting me on instagram (follow me @savageel and/or @leesavadedesign for recommendations!)

What are you up to when you’re not at 597 (or 608) Degraw Street, and do you have any hobbies?
I can usually be found at my design studio down 3rd avenue at The Old American Can Factory working on upcoming projects or at Rutgers, Mason Gross School of the Arts in New Brunswick NJ where I tech scenic design to the next generation of theater artists. Beyond that I am spending time with my Husband Brian, our 9 year old son Lincoln and 15 year old terrier Watson. If I manage to find some spare time I like to cook and I’m usually watching genre movies and television shows (sci-fi/fantasy/super-hero), going to the theater or the gym (ha!).

Any advice for new CFSBKers?
Just show up whether you like the workout or not. Getting to the gym is sometimes the hardest part. Come up with a consistent routine or class schedule. You will start to see the same faces and build relationships with the coaches and class-mates that will keep you accountable.

And our final question, what should we look for in a future member of the month?
I love learning about members that I don’t typically see in AM group classes and more than anything I think MOTM is a wonderful opportunity to spotlight the diversity of the community.

Workout of the Day

STRENGTH

3-5 Progressive Sets:
A1. Dual DB Prone Row x 8-12
A2. ATG Split Squat x 8-10 ea

Notes:
Rest as needed between the movements, likely around a minute.

ATG Split Squats should start at bodyweight so athletes can sort out all the points of performance first, including the height at which to raise the front foot. If 8-10 ea side is no problem, then the movement may be loaded goblet, front rack, or suitcase style.

ATG Split Squat Points of Performance:
1. Squat on one leg (the front leg is doing almost all of the work here)
2. Hamstring covers calf
3. Front heel in contact with the floor throughout
4. Back knee stays off the floor
5. Chest stays upright, does not drop forward

METCON

AMRAP 4:00
12 Kettlebell Swings
6 Burpee Box Jumps

Notes:
Don’t pace it. Full send. See what you can do!

CASH OUT

4 rounds, don’t put the weights down!
20 sec Overhead Hold
20 sec Front Rack Hold
20 sec Farmer Hold

Notes:
Athletes may use KB’s or DB’s for the holds, ideally one set is used throughout the workout.
Do not interlace your fingers or clasp hands on the front rack hold.

CrossFit Group Class Programming Template (WK1/8)

Farmer Jerry with two happy CSA members yesterday

Join our CSA with Herondale Farms

For over 10 years CFSBK has hosted a CSA with our great friends at Herondale Farm in upstate NY. Two of our coaches even got married on the farm! Every month you can get 10, 15 or 20lb monthly shares with pick-up right at the gym. This is a phenomenal way to support local farmers and ecosystems while getting high quality local meat to support your health goals.

We raise healthy and happy animals. We use no hormones or antibiotics. Our chickens and pigs are a seasonal business—from spring through late fall—to ensure that they have grass as a big part of their diet. As soon as the chickens have feathers they are living outside in the paddocks surrounding the barns, gleaning a great deal of nutrition from the pasture. The pigs are always outside rooting up marginal fields or woodlots. And the cows and lambs graze the fields as long as the grass is standing, after which they enjoy the alfalfa baleage and hay that we put up for supplemental winter-feed.

Learn more and sign up for the CSA here

Workout of the Day

STRENGTH

Deadlift
Heavy 3, then AMRAP @ 85%

Notes:
The heavy triple should be executed as three dead stop reps, resetting on the floor for each rep. The AMRAP set can be touch and go, and athletes should leave a solid 2-3 reps in reserve.

PARTNER METCON

AMRAP 12:00
15/12 Calorie Row (partner holds a passive or active bar hang)
12 Med Ball Sit Ups (partner holds the bottom of a goblet squat)

Notes:
Partners will alternate movements as follows to complete rounds together:
Partner A rows, while partner B “hangs out!”
Partner B rows, while partner A is hanging.
A completes 12 sit ups, while B is in the bottom of a squat.
B completes 12 sit ups, while A is in the bottom of a squat.

Scaling:
Athletes can break from the hang or squat as needed, but their partner will need to cease their work accumulation!

Bar Hang: Use light foot support underneath the pull up bar if needed to accumulate time

Squat: Execute an air squat hold or rack-assisted squat hold if needed to maintain a full depth, mature squat position.

CrossFit Group Class Programming Template (WK1/8)

CFSBK Coaching alum Brittany during the 2019 CrossFit Open

Hips and shoulders rise together in the deadlift

Great video talking about the segment angles in deadlift and how to maintain them.

Workout of the Day

FLOATER STRENGTH

A. Back Squat
8-6-4-8

B. Deadlift
Heavy 3, then AMRAP @ 85%

C. Strength Superset:
C1. 3 x 8-12 Dual DB Prone Row
C2. 3 x 8-10 ea side FFE Reverse Lunge (Goblet, Front Rack, or Suitcase)

D. Gymnastic Strength Superset:
D1. 5 x 5-10 Strict Handstand Push Ups (wall facing, wall supported, box piked, box piked from knees, or floor piked)
D2. 5 x 5-10 Strict Toes to Bar (or as high as possible)

Notes:
For the gymnastic superset, choose a method of HSPU that you can control through full range of motion (head to floor). As a further scaling option, athletes may elect to complete 10 DB Z Presses.

PARTNER METCON

For Time:
100 Push Jerks

*Every minute on the minute, starting at 0:00, athlete completes 6 shuttle run segments (20′). Both feet and one hand must touch the floor behind the 20′ marker on each run.

Notes:
Partners will alternate working each minute and accumulate 100 reps total between them. The partner finishing the work must tag the partner starting the next minute of effort.

0:00 – Partner A completes 6 shuttle runs, and then completes as many push jerks as possible until 1:00, then tags partner B!
1:00 – Partner B completes 6 shuttle runs + AMRAP push jerks.

Continue alternating 1 minute of work until 100 total reps are complete.
Barbells will come out of the racks. Loading should be moderately heavy, and athletes should be able to perform 10 unbroken reps when fresh.

CrossFit Group Class Programming Template (WK1/8)

Lots of work this weekend in 597. New ropes, fresh rings, new projector and SO SO much dust gone.

Learn to Handstand walk this Friday at Harper Hour

Competition curious? Looking for something to do on a Friday night? Come join Coach Katie at 608 Degraw for HARPER HOUR! Whether you’re a well seasoned CrossFitter, interested in the idea of taking on your very first competition, or just looking to have a little FUN with friends, YOURE INVITED!

What: A 75 minute competition seminar for the well seasoned and/or aspiring CrossFit competitor! The first portion of the hour will be dedicated to fine tuning skills that may appear on the competition floor (gymnastics, strongman, barbell cycling etc). Strategy will be discussed on how to approach higher level mixed modal pieces, as well as team communication with synchronized movements. We will then execute what has been learned with a partner workout! Beers (or La Croixs) at a local watering hole to follow if you would like to socialize for longer!

Who: All skill levels are welcome. We just ask that you have enough group classes under your belt to ensure you are able to understand the basic CrossFit language with relative ease.
When: Friday Jan 5th, 75 min seminar, from 5pm-6:15pm!
Price: $50 per person
Cap: 10 people

REGISTER HERE!

Workout of the Day

STRENGTH

Back Squat
8-6-4-8

Notes:
We will use “wave” loading for our squats this cycle. The intent is that we complete 4 challenging work sets, increasing load from the first to second, and second to third. It should feel like you have 2 reps or so “in reserve,” but no more than that. Aim to go heavier on that final set than the first!

Here’s an example of how an athlete might approach today’s lifting:
Warm Up Sets (2-4): 45×10, 85×6, 105×2-4
Work Sets (4): 125×8, 135×6, 145×4, 130×8

METCON

AMRAP 10:00
5 Strict Pull Ups
10 Alt Plate Overhead Reverse Lunges (5ea)
25 Double Unders

Notes:
Start your year off right with this straightforward triplet! Choose a challenging but sustainable variation on the pull ups and a heavy weight you can stabilize overhead on the lunges. Start smooth and finish strong!

Pull Up Scaling
A. Volume: 2-4 strict/round
B. 1 Strict + 4 Banded
C. 5 Banded Strict
D. 5 Foot Assisted Strict (with a box under a pull up bar OR bar across the rack)

Double Under Scaling
A. Volume: 15-20/round
B. DU Practice x 30 sec/round
C. Alt Foot Step Jump Rope x 40 reps
D. Single Unders x 40 reps

CrossFit Group Class Programming Template (WK1/8)

Whether today feels like a fresh start, or just another day to you we want to remind you about the concept of being relentless. Relentless does not mean perfect, it means that you keep getting up and moving forward. In our case, its towards the things in life that bring you health and happiness. Anticipate and embrace difficult tasks and times ahead. Celebrate every accomplishment no matter how small and keep moving towards your north star. One day at a time, one decision at a time. We’ll be here every day in 2024 to help you. 

First Programming Cycle of 2024

Workout of the Day

STRENGTH

EOMOM x 16 min (8 sets)
2 Power Snatches

Notes:
These are not touch and go reps; athletes will bail and reset from the floor after the first lift.
Newer athletes should plan to work at a light to moderate load to practice consistent mechanics.
More advanced athletes can plan to work up in weight across the 8 sets toward a heavy double, technique allowing.

ASSISTANCE

4-5 Progressive Sets:
8-12 Snatch Grip Bent Over Rows
30 sec ea Adductor Side Plank
45 sec Dual KB Front Rack Hold/Carry

CrossFit Group Class Programming Template (WK2/2)

 

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A post shared by CrossFit South Brooklyn (@cfsbk)

Workout of the Day

SKILL/STRENGTH

Single Leg Squats (Pistols)

PARTNER METCON

4 Rounds For Time
30/22 Cal row
20 DB Bench Press
10/8 Cal bike
16 Alternating Pistols

Notes:
– There is a 32 min cap on the workout.
– You go, I go style: Partner A rows, then Partner B rows. A bench press, B bench press, etc.
– So partners are going through 4 rounds together as a team, with each athlete taking turns doing the full amount of work written on each movement.

Row: Should be achievable in 1:20-1:40. Scale volume as needed.
Bench press: Moderately heavy, done in about 2 sets when fresh.
Bike: Should be achievable in 1 min or less. Scale volume as needed.
Pistol: Choose a challenging variation that allows you to move with good mechanics and consistency through your most complete range of motion possible.

Pistol Scaling:
A. Volume: 10-12 alt/round of full movement
B. With hand assist: grabbing the toes
C. Box Pistol
D. Pistol with toes on calf/ankle
E. Single Leg squat to bench/box, with optional plate counterbalance

CrossFit Group Class Programming Template (WK2/2)

Charlie and Kelly representing CFSBK at a CrossFit competition in 2016

Starting Strength Cycles

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters. The cycle will wrap up with a CrossFit Total on February 25th.

DAYS & TIMES

Morning Strength Cycle
This cycle meets at 7:30AM Monday and Wednesday.
Begin Date: January 3rd, 2024
End Date: February 23rd, 2024

Register here! SOLD OUT

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

Begin Date: January 3rd, 2024
End Date: February 23rd, 2024

Register here!

Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.
Begin Date: January 3rd, 2024
End Date: February 23rd, 2024

Register here!

Workout of the Day

On a running clock…

0:00-6:00
3 Rounds for Time
6 Strict CTB pull ups
6 Box Jumps (High: 30/24/20″)
8 V-Ups

6:00-12:00
3 Rounds for Time
8 Kipping CTB pull up
8 Box Jump Overs (Standard: 24/20/16″)
12 Tuck ups

12:00-18:00
3 Rounds for Time
10 Kipping pull up
10 Box Jumps (Standard)
16 Anchored Sit ups

18:00-24:00
3 min Bike for Max Distance
-OR-
550m Run for Time

Notes:

The intent for each section of the workout is that it’s completed in the 2:30-3:30 range. In other words, each round  is about 1 minute of work. Adjust the rep counts and/or scale the difficulty of each movement so that this is achievable for the first three sections of the workout.

For the box, section A should be at a height a bit beyond your comfort zone. You might add a 45# plate to the box you typically use. Another way to achieve this is by completing a tall box jump, landing as high as possible. For section B and C use your “regular” box.

For the monostructural movement at the end, pick your poison and empty the tank!

Pull-up Scaling

Start with a difficult strict variation, and then choose 2 progressively “easier” variations at a volume you can move through on each section. Here are some examples:

Athlete can do strict and kipping pull ups, but not strict CTB yet:
A. 3-6 strict banded CTB B. 4-6 kipping CTB, or “peak pull” as high as possible C. 8-10 kipping

Athlete can do strict pull ups, but is not kipping yet:
A. 3-6 strict pull ups (chin over or CTB)  B. 3 strict chin over bar + 6 kip swings C. 10 jumping CTB pull ups

Athlete is working towards strict pull ups:
A. 3-6 strict banded CTB B. 4-8 jumping CTB pull ups C. 10 jumping pull ups

CrossFit Group Class Programming Template (WK2/2)

Rickke setting up for some Front Squats in 2013. Have you ever read our statement of inclusion anti-oppression and inclusion? This was penned by Rickke!

Workout of the Day

STRENGTH

Thruster
1-1-1-1-1

Notes:
Work up to a heavy single Thruster.
Barbell starts on the floor today. Athletes can complete a Squat Clean Thruster -OR- Power Clean the weight to the shoulders, get set and braced, and then complete the thruster.
Rather than finding a heavy single, beginner athletes may choose to do triples (3-3-3-3), working at slightly lighter loads and improving their technique and efficiency.

METCON

E2MOM x 10 min
5 Thrusters @ 75% , into…
Max reps lateral burpees over bar until 1:00 mark

Notes:
In 1 minute, athletes will complete 5 heavy thrusters, directly into as many burpees over the bar as possible. Rest until the next even minute.
Use about 75% of the heavy single you worked up to today. Adjust load as needed according to your skill, technique, and tolerance. This should still feel like a relatively heavy weight.
You may squat clean the first rep, as long as full depth is achieved.

CrossFit Group Class Programming Template (WK2/2)

Jake with a great front rack for a thruster. Notice that the bar is on his shoulders like a front squat while maintaining a closed grip. The Thruster rack (like the jerk and the push press) is halfway between a strict press and front squat rack. Check out the video that discusses the difference between the clean/front squat rack and the jerk rack, which is what we’ll use today in the Thruster.