Workout of the Day

FLOATER STRENGTH

A. Back Squat 3×8, Building
B. 2 Power Clean and 2 Push Press x 6-8 sets
C. Sumo Deadlift 4×5, Building
D. Bench Press 3×8, Building

Notes
Tomorrow we have back squats, DB rows, running, chin ups, and pistols.

Clean and Push Press Complex: Aim to do 1 set about every 2 minutes. Complete power cleans as singles, resting a few seconds between. If you’re feeling dialed in after 4 sets, feel free to do 1 power clean + 1 push press and build heavier in load.

PARTNER METCON

For Time:
10-20-30-40-30-20-10 Double Unders
1-2-3-4-3-2-1 Sandbag Pick Ups

Notes
Intent <10 min

Alternate full rounds with a partner. Each person does the work listed, as such:

Partner A 10 DU’s + 1 Sandbag Pick Up
Partner B 10 + 1
Partner A 20 DU’s + 2 Sandbag Pick Ups
Partner B 20 + 2
Etc.

DUs Scaling
A. 5-10-15-20-15-10-5
B. 20-30 sec practice per round

CrossFit Group Class Programming Template (WK6/8)

Daniel R with a great low bar back squat setup

Sunday 10.27.24: Wim Hof Method Fundamentals Workshop

Put yourself in the expert hands of a certified WHM Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure & Commitment.

Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.

Learn more and register here
use code twenty for 20% off

Workout of the Day

On a continuously running clock:

On the 0:00
1-2-3-4-5-6-7-8-9-10 Reps for Time of:
Pull-ups
Front Squats

On the 10:00
21-15-9 Reps for Time of:
Toes-to-bars
Hang Power Cleans

On the 20:00
3 Rounds for Time of:
15 Burpees
10 Thrusters

Notes
The intent here is three high intensity efforts, with plus-or-minus equal rest time to recharge your battery before the next, so about 4-6 min per workout.

Barbell weight: 95/65/45#. It should be relatively light; a weight you could do for 10+ reps unbroken on all three movements.

These pieces should not turn into long slogs. Remove ego and scale the movement complexity, load, and/or volume of work in each section to achieve the intended stimulus.

Pull Up Scaling
A. Strict x 1-1-2-2-3-3-4-4-5-5
B. Jumping Pull Ups

TTB Scaling
A. 12-9-6 Kipping TTB
B. 9-7-5 Strict TTB
C. 21-15-9 Partial Range of Motion (Hanging Leg Raise)
D. 12-9-6 Partial ROM (HLR)

Burpee Scaling
A. 10 Burpees
B. 15 No Push Up Burpees

CrossFit Group Class Programming Template (WK6/8)

 

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Fight Gone Bad Updates

Schedule
We are ONE WEEK away from Fight Gone Bad 2024. Everyone’s heat and judging assignments have been published and can be found on the FGB 2024 Scoreboard. Everyone’s assignments are staggered enough so that you have time to warm-up or cool down between your judging and workout assignments. Doors will open at 8am and the awards ceremony and group picture will take place shortly after the final heat around 11:30. The whole event will be roughly two and a half hours so please hang around to cheer, judge and participate in the group picture at the end!

Workout Options & Notes
Below are the standard options for each exercise we’ll have prestaged. If you need any additional substitutions let the MC know day of and we’ll take care of it! We will have prizes for the top three men’s and women’s Rx’d performances. To be eligible for these prizes you’ll need to perform all the movements in the corresponding A or B category. Otherwise, you can mix and match based on your abilities and will be ranked in the scaled division. Given the team size, each team will have at least 2 people starting at the same station who are not using the same equipment. Having someone doing all the A movements paired with someone doing all the B or C movements will accommodate this. Everyone will rest at the same time.

Wall Ball
A: 20lbs to 10′ target
B: 14lbs to 9′ target
C: 10lbs to 9′ target

DB Alternating Snatch
A: 50lb DB
B: 35lb DB
C: 20lb DB

Box Jump Overs
A: 24″ Box
B: 20″ Box
C: 20″ (Step Overs)

Shoulder to Overheads (out of rack)
A: 95lb Barbell
B: 65lb Barbell
C: 45lb Barbell

2 Rowing Machines per team

Fundraising
As of posting we are just over $7,000 raised for Brooklyn Community Housing and Services and we think we can DOUBLE THAT in this final week! This is your call to send those emails/texts/social media posts out and raise $ for a great cause. As a reminder, EVERYONE who raises $100 or more will receive a free pair of R.A.D. R-1 Runners ($150 value). Our goal was for everyone to raise at LEAST $10, so don’t be shy about donating to yourself or a teammate to make this happen.

FIGHT GONE BAD FUNDRAISING TIPS

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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

METCON

AMRAP 18 Min
24/20/16 Cal Row
18/14/10 Cal Bike
270m Run
1:00 Weighted Forearm Plank

Notes
Intent 3+ Rounds. Adjust rep schemes on the row and bike such that they are sub 2 min efforts.

Scale to an unweighted plank if you cannot hold for a minute straight under fatigue. Scale up option = 30 sec unbroken L-Sit.

STRENGTH

A1. Sumo Deadlift 4×5, Building
A2. DB Strict press 3×10

Notes
If you were here in week 2, refer back to your sumo deadlift loads and see if you can beat those numbers today.

Superset back and forth between the movements. Work up to something that feels like an RPE 8/10 or more for both lifts by the third set!

CrossFit Group Class Programming Template (WK6/8)

Tate the great hitting a power clean while keeping to club dress code

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 high resolution and stylish 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.

Workout of the Day

FLOATER STRENGTH

A. Back Squat 3×8, Building
B. 2 Power Clean and 2 Push Press x 6-8 sets
C. 1-3 Strict Ring Muscle Ups x 4-6 sets
D. Sumo Deadlift 4×5, Building

Notes
Tomorrow we have sumo deadlifts, DB strict pressing, plus rowing, biking, running, and planks.

Clean and Push Press Complex: Aim to do 1 set about every 2 minutes. Complete power cleans as singles, resting a few seconds between. If you’re feeling dialed in after 4 sets, feel free to do 1 power clean + 1 push press and build heavier in load.

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

PARTNER METCON

8 Rounds for Time
6 DB Bench Press, heavy
12 Med Ball Abmat Sit Ups @ 20/14/10#
16 Box Jumps Overs @ 24/20/16″

Notes
Alternate full rounds with a partner, 4 each, 8 total.

Intent is < 2:00 per round. Scale accordingly.

Work hard, stay focused on your box jump overs, cheer your partner on, and don’t listen to that voice that tells you to slow down when you get tired.

Box Jump Over Scaling
*first, scale height of box, then…
A. 12 Box Jump Overs
B. 16 Box Step Overs

CrossFit Group Class Programming Template (WK6/8)

Warning, if you see these ladies in class (Maria, Emily and Jax) do not mess with them! They are very big and tough and scary.

Final Free Dynamic Movement sessions with JMD this Saturday

Loooooooooong time CFSBK JMD (pictured above) will be hosting FREE movement sessions for CFSBK members! Each session will have a different focus. This Saturday will be the final class offered!

Sessions are from 1:15pm-2:30pm and free for CFSBK members, limited to 10 slots and folks are encouraged to sign up for all three sessions.

October 12th: Sight. steady gaze, tracking, peripheral vision, convergence and divergence, differentiating between movement of the head/neck and eyes
Register Here!

What will we be doing?

During these 75 minute sessions we will engage with a variety of games, drills, tasks, and partner scenarios.  Generally speaking, the goal of these activities will be less about “getting good at them” and more about extracting awareness, skills and insights that we can absorb into our bodies and carry with us into other moments of our life.

Our time together will be informed by the world of ‘‘movement practice”.

What is a movement practice?

There are many ways to answer this question.  Below are a few ideas from people and communities that have inspired and informed my practice:

“A movement practice is a comprehensive approach to physical activity that aims to develop the body and the mind harmoniously.” – APECO movement school

“The goal is to be strong, supple, expressive, coordinated, to develop movement intelligence, and ultimately to thrive in any physical situation.” Republic of Movement

Who am I?

My name is John. I am not a movement teacher. (I am a kindergarten teacher.) I have maintained a daily movement practice for the past seven years. I was a student of Frank Powers and Roseanne Serpico for several years. I now study with Marcello Palozzo.  I was introduced to the world of strength and conditioning in my late twenties by David, Chris and Shane. CFSBK stand up!

Workout of the Day

STRENGTH

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

Notes
Continue to build on what you’ve been learning and practicing so far this cycle.

Athletes who are proficient with dips and in the false grip pull up with rings to chest are good candidates to attempt a muscle up with or without assistance. If you’re still working on the foundations of false grip strength, overall pulling strength, and ring dips, then you’ll get more benefit out of spending time with one of the other scaling options. Find the most challenging option for you that allows full ranges of motion.

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!

ASSISTANCE

3-5 Rounds for Quality:
10 ea DB Suitcase Box Step Ups
20 Alternating Seated Pike Overs*
10-15 Seated DB Reverse Flyes

*scale to single leg pike overs as needed, 10 each

CrossFit Group Class Programming Template (WK6/8)

Coach David doing some strict Muscle-Ups during Floater Strength in last Thursdays 12pm group class

A RAD Gift for Fight Gone Bad Fundraisers

We are so excited to announce that are BFFs at RAD have decided to help our fundraising push and will gift a pair of Black/Gum bottom RAD Runners to EVERYONE who raises $100 or more for BCHS. We are SO humbled by this generous offer. It’s a win/win for everyone, raise money for an incredible cause AND get a pair of the comfiest and coolest shoes on the planet.

FIGHT GONE BAD FUNDRAISING TIPS

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