Workout of the Day

ASSISTANCE

3 Rounds of:
30 Band Pull Aparts
Floater Exercise

Floater Options
10-12 DB Bench Press
10-12 Goblet Squats
30 Hollow Rocks

METCON

For Distance:
5:00 Row
Rest 1:00
5:00 Bike
Rest 1:00
3:00 Row
Rest 1:00
3:00 Bike
Rest 1:00
1:00 Row
Rest 1:00
1:00 Bike
Rest 1:00
:30 Row
Rest 1:00
:30 Bike

Notes
This workout is for max meters. Gradually increase your intensity as able with the lower time blocks.
CARDIO BABYYYYYY

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CrossFit Group Class Programming Template (WK2/2)

Coach David on Varied Not Random with Pat Sherwood and Adrian Bozman

Workout of the Day

METCON

Every 4:00 x 5 Rounds perform:
10 Bench Presses
18 Kettlebell Swings
AMRAP Double Unders to the 2:00 mark

Rest 2:00

Notes
Ideally the Bench Press is unbroken but you may need to break it into two sets or even do a drop set in the later rounds. The Kettlebell Swings should be challenging but unbroken every round. Do Double Unders or Double Under attempts in the remaining time.

ASSISTANCE

3 Progressive Sets of:
8-12e SA DB Row

Notes
Work up to a top set of Single Arm DB Rows. Really challenge yourself to go heavy on these!

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CrossFit Group Class Programming Template (WK2/2)

Mikey Hawk and JB getting into the true spirit of Halloween… FUN!

New Starting Strength Cycles begin next Monday! Get STRONG!

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 7 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. Classes will not run for Thanksgiving week so the price will reflect this.

DAYS & TIMES

Morning Strength Cycle
This cycle meets at 7:30AM Monday and Wednesday.
Begin Date: November 6th, 2023
End Date: December 22nd, 2023

Register here!

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

Begin Date: November 6th, 2023
End Date: October 27th, 2023

Register here!

Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.
Begin Date: November 6th, 2023
End Date: October 27th, 2023

Register here!

ELIGIBILITY

No prior fitness experience is required, only a desire to get stronger! Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, this class is right for you! Additional questions may be directed to Coach Jeremy via Jeremy@CrossFitSouthBrooklyn.com

Workout of the Day

ASSISTANCE

3 Progressive sets of:

A1: DB Pull Overs
12-16 Reps

A2: Supine Leg Raises + Hip Lifts
30 Reps

Notes
Round 1 should feel like a warm-up, round 2 should be challenging and round 3 should be VERY hard. If you hit the top end reps in round 3 and have more in the tank KEEP GOING. The hardest reps are the most important reps.

METCON

“Run for your life!”

3 Rounds for time of:
800m Run
30 Wall Ball Shots

Notes
Do these movements scare you? Good! It’s Halloween after all! This workout will be around 15-20 minutes for most folks. Try to run hard on the workout and see if you can go unbroken on the wall ball.

The runs should take around 3:45-4:15 for most folks. Modify the distance to 550m if needed.

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CrossFit Group Class Programming Template (WK2/2)

Sunny representing Legends of the Hidden CFSBK at Fight Gone Bad. Don’t be afraid to wear a costume today!!!

Unbroken Karen

90 Wall Ball shots might feel like a lot, but if it makes you feel any better, many people do “Karen” unbroken! That’s 150 reps without the ball stopping. This takes a tremendous amount of capacity and grit. Channel some of that to try and hit all 3 sets today unbroken! A big key is to BREATH while you wall ball and focus in your squat mechanics.

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How to eat for health and fitness CrossFit

Workout of the Day

METCON 1

“Power 11.3”

AMRAP 5:00
1 Power Clean
1 Jerk

Notes
This workout was part of the CrossFit Open in 2011 however the cleans were full squat cleans. The competition loads for 11.3 were 165/105 and should be loads the challenge and slow you down, but still allow you to perform the movement correctly and consistently for the 5 minutes. In the classic version, world class athletes were performing 35-45 Clean and Jerks. Aim for a weight that will get you roughly 20-25+ reps. Remember, 1 power clean + 1 Jerk = 1 round. If you miss a jerk, you’ll have to clean the bar again however that rep won’t count towards your score.

METCON 2

EMOM 15:00
3 Kipping Pull-Ups
6 Burpees

Notes
Every minute perform 3 Kipping Pull-Ups followed by 6 Burpees. Your work intervals should take you around :30 or less. If you’re a burpee ninja you can scale the volume per round up to 9 reps. You can also scale the pull-ups to chest to bar for an extra challenge.

Modify the pull-ups to 1-3 strict or banded OR 3 jumping Chest to Bar pull-ups.

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CrossFit Group Class Programming Template (WK2/2)

Welcome new Foundations grads Miles, Kevin, Ashwin and Sara!

11.3

CrossFit Open workout 11.3 means that in 2011 this was the 3rd event in the CrossFit Open. Check out this demo back from 12 years ago!

Workout of the Day

FLOATER STRENGTH

Push Press
3-3-3-1-1

Front Squat
8-8-8-8-8

Hang Power Clean
3-3-3-1-1-1

Dumbbell Bench Press or Press
20-20-20

Notes
Choose a lift that corresponds to what you’ve missed this week. If you’d like choose a second bodyweight, DB or KB exercise to superset your primary lift with. Tomorrow we have clean and jerks, kipping pull-ups and burpees.

METCON

EMOM 12:00
A: :40 AMRAP Wall Ball Shots
B: :40 AMRAP Double Unders
C: :40 AMRAP Sit-Ups

Notes
Try to find a steady flow as you work through :40 on :20 off for 12 minutes. Aim for consistent and sustainable rep outputs each round.

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CrossFit Group Class Programming Template (WK1/2)

Here is a shot from Coach Katie’s wedding with everyone in attendance that met through CFSBK. (Katie E, Toni and David were not there at this moment so were poorly edited in later) This photo represents the power of community and finding people in your life that uplift you and also like to lift with you. In this photo alone Katie and Dan are one of three married couples that met at the gym. There are also lifelong friendships full of wonderful memories, lots of sweat and chalk, personal hardships and victories and everything in between. So great seeing these people travel from all over to celebrate coach Katie and Dan.