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Thursday 9.14.23

Posted on Wednesday, September 13, 2023

Workout of the Day

STRENGTH

4 Total progressive Sets of:

A1: 12 total 4″ FFE alternating Barbell Reverse Lunges

A2: 1:15 Anchored Sit-Up Hold

Notes
Build up through 1 empty barbell and 4 total progressive supersets. Go heavier than week 1. If you can perform the sit-up hold for 1:00 unbroken begin to add a dumbbell held at the shoulders to increase intensity.

METCON

AMRAP 6:00
12 Sumo Deadlift High Pulls
12 Front Squats

Notes
Try to stay unbroken on each movement. Its going to be a long 6 minutes but you’ve got this!!
Loading suggestions: 95/75/55/45


CrossFit Group Class Programming Template (WK3/8)


Your friend’s CrossFit gym probably doesn’t have their own shoe 😌

Core to Extremity: Sumo Deadlift High Pull

Proper sequencing on the SDHP makes all the difference in the world on how efficient and this difficult this movement will be. Today’s SDHPs are in the medium heavy range and its going to be in your best interest to use your hips to move that weight rather than premature arm pulling. Check out the short video below for some additional explination.

| Filed Under: Workout of the Day

Wednesday 9.13.23

Posted on Tuesday, September 12, 2023

Workout of the Day

METCON

At 0:00
12 Shoulder Presses
12 Burpees
AMRAP Air Bike Cals until the 2:00 mark

At 4:00
12 Shoulder Presses
12 Burpees
AMRAP Air Bike Cals until the 6:00 mark

At 8:00
12 Shoulder Presses
12 Burpees
AMRAP Air Bike Cals until the 10:00 mark

At 12:00
12 Shoulder Presses
12 Burpees
AMRAP Air Bike Cals until the 14:00 mark

At 16:00
12 Shoulder Presses
12 Burpees
AMRAP Air Bike Cals until the 18:00 mark

Notes
The shoulder presses in this workout should be unbroken and challenging. If you hit a wall within a set, transition to push presses to finish out the reps, do not rack the bar and rest. The Presses and Burpees should take you around :45-1:20 each round.
Try to go heavier than week 1 on your presses

ASSISTANCE

3 Progressive sets:
15e Single Arm DB Row (bench supported)
30 Supine Leg Raises + Hip Lifts


CrossFit Group Class Programming Template (WK3/8)


MEL-SIT (get it???)

Fight Gone Bad Team emails have been sent out!

Everyone registered for Fight Gone Bad should have received an email on Tuesday with their team info. Just in case, here is the general info below!

TEAM STUFF
 
Team Name
The first order of business is to decide on a team name. People often play off gym/CrossFit puns or current events/shows that can be used for a theme. Here are some examples from last year. Please have your captain make the final decision and send me the team name by Monday the 18th. Then we highly encourage getting some team outfits together for the big day! The sillier the better!! 
 
Get to know each other!
The top person on your team list is your team captain, they will help get the conversation started and make sure the team is organizing logistics ahead of time. If you’re comfortable, I recommend you share social media accounts or when you all will be at the gym to meet your new teammates!
 
The event will happen on Saturday Oct 14th from roughly 9-11:30am. Friends and family are encouraged to come cheer you on! Teams will be assigned heat times and judging times close to the event.
 
FUNDRAISING STUFF
 
This year will be EASIER than ever to fundraise. No one needs to create any profiles or team pages, all you have to do is send donors to one link where people can select your name from a drop down menu to donate on your behalf. Simple!
 
I’m going to share the link with you below, but the BCHS will update this page shortly with everyone’s names as well as some updates to the copy and photo. They will also provide template emails you can send to friends and family to minimize your workload. We will send all that out once we receive it. Prizes will be awarded for top fundraisers! 
 
Fight Gone Bad 2023 Fundraising link
Finally, if you’re able to provide any additional prizes for this event through your work/networks please let us know! 

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.

Since our founding in 1978 we have helped thousands in crisis achieve independence, and we are ready to help thousands more in the future—until the day that homelessness no longer exists, and until the day that our local communities are as socially rich, racially just, and economically vital as possible.

Thank you all, excited for this year!!!

| Filed Under: Workout of the Day

Tuesday 9.12.23

Posted on Monday, September 11, 2023

Workout of the Day

STRENGTH

Turkish Get-Up
1-1-1-1-1

Notes
In 5 total sets, work up to a heavy single TGU on each arm. Start at a medium heavy weight and perform one rep on each side. Try to add weight every set. You should be able to perform each weight on both arms EXCEPT for the last set, where you can try a weight you can probably only hit on your dominant side. You will always be a little asymmetrical, have some fun on that last set and go for it!

METCON

5 Rounds for time of:
30 Double Unders
20 DB Deadlifts +/50s/35s/20s
10 Kipping Pull-Ups

Notes
Plow through the triplet attempting to perform everything unbroken. This should take you less than 15 minutes.

Double Under Options
30/20/10 Reps
60 Single Unders

Pull-Up Options
+ CTB
10 Kipping
5 Strict
10 Banded or Ring Rows


CrossFit Group Class Programming Template (WK3/8)


Coach Lizzie doesnt care if you’re a toddler or you’re her son… you’re gonna WORK FOR IT

Party at CFSBK this weekend!

Hey Everyone! Coach K HarpZ here. For those who don’t know, I’ll be getting married in late October to the very tall & handsome Open Gym ginger of 608, Danny Calanca! We are inviting YOU to come celebrate our wedding early with us!

When: Saturday, September 16th from 7:30-11:30
Where: 597 Degraw street aka CFSBK!
What: Games and mingling from 7:30-9pm, Karaoke from 9-11pm hosted by the one and only @karaoketremendous !
Why: Why not?!?

Note: Bring your own beverages! Some alcohol and non alcoholic drinks will be provided just in case. But not enough to go around! This event will be our gift to you, so please do not come bearing gifts! Bring good vibes (and of course anything you’d like to drink) only! <3

| Filed Under: Workout of the Day

Monday 9.11.23

Posted on Sunday, September 10, 2023

Workout of the Day

STRENGTH

Back Squat
12-12-12

Notes
See if you can start your first work set at your heaviest weight from week one’s 15s (8/28) and make two jumps after that.

After a few warm-up sets, attempt three progressive sets of 12 reps resting about 3:00+ between sets. Use a controlled tempo, steady breathing and consistent reps over going as heavy as possible. That being said, your final set should be challenging to get through. A true 12RM is roughly 65% of a 1RM however you may be much lower than that today. If you’re not sure how to approach this, just keep the reps at 12s in your warm-ups and try to get there in around 4-6 TOTAL sets.

PARTNER METCON

For Time:
200 Push-Ups
100 Kipping Toes to Bars
50 Weighted Step-Overs

Notes
Work through this triplet “chipper” style, completing all the push-ups before moving onto the toes to bars. Divide the work between you and your partner as desired.

T2B Options:
Kipping T2B
Hanging leg/knee raises
Sit-Ups or Tuck-Ups


CrossFit Group Class Programming Template (WK3/8)


Love to see it, coaches Brett, Whit, Katie and Erick taking class together

How to do Toes to Bars

| Filed Under: Workout of the Day

Sunday 9.10.23

Posted on Saturday, September 9, 2023

Workout of the Day

FLOATER STRENGTH

Back Squat
12-12-12

Hang Power Snatch
1-1-1-1-1-1-1

Bench Press or Press
15-15-15-15

Power or Squat Clean
3-3-3-3-3

Notes
Choose a lift to finish out your training week. Tomorrow we have back squats and bench press

METCON

For Time:
10 Cal Row (or Air Bike)
50 Double Unders
15 Cal Row
50 Double Unders
20 Cal Row
50 Double Unders
25 Cal Row
50 Double Unders
30 Cal Row
50 Double Unders
35 Cal Row
50 Double Unders

Notes
There is a hard 15:00 cap on this workout. Can you smoke it!?

Calorie Options:
A: 10/15/20/25/30/35 cals (135 cals)
B: 8/12/16/20/24/28 cals (108 cals)


CrossFit Group Class Programming Template (WK2/8)


Welcome recent Foundations grads, Nick Drex and Gabe!

The Pursuit of Excellence with Greg Glassman CrossFit Journal

| Filed Under: Workout of the Day

Saturday 9.9.23

Posted on Friday, September 8, 2023

Workout of the Day

Every 3:00 x 10 Rounds
3 Squat Cleans
4-6 Strict Chin-Ups
8-12 Push-Ups

Notes
Each round should be completed in around 1:15-2:00, adjust volume on the calisthenics and weight on the bar to achieve this.

Squat Cleans should be heavy, steady singles completed in :30 or less. 185/155/135/95/…
Each bodyweight movement should be completed in 1-3 sets. Individualize volume for your capacity, even if that means scaling up.

Chin-Up Options
+ 4-6 Strict CTB
4-6 Strict
6-8 Kipping
6-8 Banded, self assisted or ring rows


CrossFit Group Class Programming Template (WK2/8)

Untitled
4x CrossFit Games Athlete Dani Speegle getting after some Front Squats at CFSBK

Today is the last day to sign up for Fight Gone Bad!

We are 6 weeks away from Fight Gone Bad on 10/14 benefitting BCHS Brooklyn Community Housing and Services and today is the LAST DAY to get on a team!! Register for free with the link below or at the front desk today!

Why should you do Fight Gone Bad? It’s this simple:

  1. Hang with your gym besties!
  2. Meet some new cool CFSBKers!
  3. Have an excuse to dress up and be silly!
  4. Get to do a terrible workout and support a great cause!
  5. Potentially win some very cool prizes!

How does it work?

We will group registrants into teams of 5-6 people. Each team will pick a team name and plan on how to workout in style with their best costumes. You’ll be assigned a heat time as well as a judging time the day of. You and your teammates will throw down together at the same time of another team. Each team captain will also set up a fundraising page (we will make a main fundraising page that everyone can just join) and their team will raise funds. Prizes will be available for top fundraisers, best costumes and more!

SIGN UP TODAY OR BE LAME FOREVER!

| Filed Under: Workout of the Day

Friday 9.8.23

Posted on Thursday, September 7, 2023

Workout of the Day

ASSISTANCE

4 Rounds hard effort of:
2x Alternating 50′ Single Arm Farmer’s Carry
3x (:10 work / :20-:30 rest) L-Sit Hold
Bike 1:00 or Jog 270m

Notes
The L-Sit should be a HARD effort for :10, such that you feel like you need the :20-:30 rest before your next set. if you feel like you could have kept going much longer scale up to a more challenging progression.
For the farmer’s carry, keep an upright posture and move at a slow and steady pace each 50′ lap.

FLOATER STRENGTH

1+1/4 Back Squat
5-5-5
*superset with kipping or strict pull-ups

Hang Power Snatch
1-1-1-1-1
*superset with DB pull overs

Bench Press
15-15-15
*superset with 20/15 cal bike

Squat or Power Clean
3-3-3-3-3
*superset with DB press or HSPUs

Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week. Tomorrow we have heavy squat cleans, chin-ups and push-ups.


CrossFit Group Class Programming Template (WK2/8)


It do be like that sometimes.

Kapuna

| Filed Under: Workout of the Day

Thursday 9.7.23

Posted on Wednesday, September 6, 2023

Workout of the Day

ASSISTANCE

3 Rounds for Quality:
1:00 JR Alt 2 Step or Crossovers

8-12 Hinge Ring Rows
:30e Bottom of Lunge Hold
20 total Box Pike shoulder Taps (or :30 hold)

METCON

Every 3:00 for 6 Total rounds perform:
10/6 Strict Handstand Push-Ups

12 DB Weighted Lunges
36 Double Unders

Notes
Each round should take you around 1:30.
For the lunges, If even 50/35s are easy for you, go heavier dammit. These should be unbroken every round but the harder they are the more you’ll get out of them.

For the HSPUs, each round should be completed in 1-2 sets. Max 3 in the final rounds. If your intervals start to extend well beyond 1:45 because of this, scale volume or difficulty down.

HSPU Options
10/6 Strict
10/6 Kipping
10/6 Box Piked
12 DB Shoulder Presses


CrossFit Group Class Programming Template (WK2/8)

3 Days left to sign up for Fight Gone Bad!

We are 6 weeks away from Fight Gone Bad 2023 benefitting BCHS Brooklyn Community Housing and Services Check out the info below and get start thinking up your best puns and concepts for team names/themes!

Saturday 9/9 Final day to sign up for FGB!
Monday 9/11 All teams set
Saturday 10/14 FIGHT GONE BAD!

Why should you do Fight Gone Bad? It’s this simple:

  1. Hang with your gym besties!
  2. Meet some new cool CFSBKers!
  3. Have an excuse to dress up and be silly!
  4. Get to do a terrible workout and support a great cause!
  5. Potentially win some very cool prizes!

How does it work?

We will group registrants into teams of 5-6 people. Each team will pick a team name and plan on how to workout in style with their best costumes. You’ll be assigned a heat time as well as a judging time the day of. You and your teammates will throw down together at the same time of another team. Each team captain will also set up a fundraising page (we will make a main fundraising page that everyone can just join) and their team will raise funds. Prizes will be available for top fundraisers, best costumes and more!

SIGN UP TODAY!

| Filed Under: Workout of the Day

Wednesday 9.6.23

Posted on Tuesday, September 5, 2023

Workout of the Day

METCON

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

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

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

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

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

Notes
This workout is similar to last Wednesdays workout except with two different movements. The weight on the bar should stay the same and be around 50% 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. This one is hard.

ASSISTANCE

Pick TWO exercises from the list below and perform 3 sets progressively challenging sets.

A: Matador Dips (8-20 Reps)
B: SA DB Bent Over Rows (8-20 Reps)
C: Supine Leg Raises + Hip Lifts (15-20 Reps)
D: Heavy Goblet Squats (10-15 Reps)

Notes
Tomorrow we have HSPU, Lunges and Double Unders as well as some gymnastics assistance work.


CrossFit Group Class Programming Template (WK2/8)


CrossFit Games Athlete Alec Smith dropped into noon class yesterday!

Support Charlie’s upcoming NYC Marathon

On November 5th, I will be participating in the NYC Marathon to raise money through Team for Kids for New York Road Runners youth programs. Although it will be a challenge, I will be especially motivated knowing that these funds will benefit such a worthy cause.
Rising New York Road Runners – NYRR’s youth program and events platform – serves more than 240,000 students locally and nationally through free NYRR youth running programs, events, and resources. These programs promote healthy lifestyles and empower youth development via running and character-building programs in schools and community centers nationwide.
My goals are to complete the race in around 4 hours, to finish with a smile on my face, and to meet my personal goal to raise $2620 for Team for Kids. I only have $409 left to go so your donation would mean the world! If you would like to donate, please click here or venmo me @charlie-nagle if it’s easier.

Your donation is fully tax deductible and you will receive an email letter of acknowledgment for your tax records if you go via the link above.

Please join me in supporting this cause and get kids running toward a brighter, healthier future!
Sincerely, 
Charlie

| Filed Under: Workout of the Day

Tuesday 9.5.23

Posted on Monday, September 4, 2023

Workout of the Day

STRENGTH

Hang Snatch
1-1-1-1-1-1-1

Notes
Perform either a hang squat or power snatch working up through seven singles. Goal is to add a little weight to the bar each work set. Move fast!

METCON

Alternating Rep Rounds for Time of:
24-16-8 reps
Dumbbell Deadlifts
6-4-2 reps
Wall walks

Notes
This is a quick workout (3-4 minutes) and should be performed unbroken!
DB Deadlifts 50s/35s/20s
Go partial ROM to modify the wall walks

ASSISTANCE

3 sets of 15-20 Reps
DB Pull Overs


CrossFit Group Class Programming Template (WK1/8)


Some calisthenics fun with wall walks and self-assisted chin-ups

Demo of Today’s Metcon

Here are coaches Erick and David getting after today’s metcon. They performed the workout using 50lb DBs and both finished in 3:06

Untitled

| Filed Under: Workout of the Day

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