Workout of the Day

STRENGTH

A1. Bench Press 3×4-6
A2. Three Point DB Row 3×8-12 ea

Notes
Bench Press: Take 3-4 progressive warm up sets before your work sets. Leave 0-1 Reps in Reserve today.

On both exercises, aim to go heavier or get more reps than in Week 6. If you haven’t tried the next DB weight up… today’s the day, friend!!!

Rest about 45-60 sec after bench press, and about 1-2 minutes after rows.

METCON

3 Intervals for Max Reps

In 2:00, complete:
75 Double Unders
Max Reps Burpee Pull-Ups

Rest 2:00 after Each Interval

Notes
Heart rate will be high, but we’ve got full rest today between each interval. With 6 total minutes of work, you need to push your pace from the beginning on this one.

Double Unders: Cap at 1:00 of effort/round
A. 60 DU
B. 1:00 Practice

Burpee Pull-Ups: Use a rig that is just above your reach when you stand underneath it with arms extended overhead. During the rep, you may jump as high as you’d like, and may do a strict or kipping pull up to get chin over the bar.

BPU Scale: AMRAP in remaining time of the following complex: 1 Rep = [3 Burpees + 3 Jumping Pull-ups from a box]

CrossFit Group Class Programming Template (WK8/8)

A tale of new Boxes with Coach Brett

Shout out to coach Brett for all the amazing work he continues to do around the gym to make things better for our entire community!

Workout of the Day

STRENGTH, PART 1

Every 2:30 min x 8 Sets
Sets 1-2: 30 Sec Bike + 4 Snatches
Sets 3-4: 30 Sec Bike + 3 Snatches
Sets 5-6: 30 Sec Bike + 2 Snatches
Sets 7-8: 30 Sec Bike + 1 Snatch

Notes
Snatches may be Power OR Squat. Athlete’s choice!

This is the same structure from Week 5, when we did this with Cleans. This will feel metabolically taxing, but ideally you’ll get more rest as you complete less reps, so you can continue to recharge your battery for the heavier sets! Try to find a “just-hard-enough” effort on the bike to challenge your lifting. If you were here in Week 5, refer back to your calorie counts / notes to help you.

Newer lifters: Start light and aim to build a bit across the 8 sets.

Int & Adv: Suggested loading below, or use your notes from this cycle to guide you.
2 sets @ 50-60%
2 sets @ 60-70%
2 sets @ 70-80%
2 sets @ 80-90%+

If you miss a lift, repeat or decrease load and wave up again.

STRENGTH, PART 2

Back Squat
3×4-6, Building or Across

Notes
Aim to add load or reps to what you did in Week 6! These should be tough sets, with no more than 1 rep in reserve.

Focus on creating as much speed as possible out of the bottom of your squat.

CrossFit Group Class Programming Template (WK8/8)

Claire Bear and Asha on DB Snatches, a move we would put money on that we’re gonna see in the Open

Join CFSBKer Tong G on March 5th to Organize with Indivisible Brooklyn

CFSBK stable Tong G is inviting his fellow CFSBKers to join him on March 5th for some political action. Check out the info below!

Workout of the Day

Every 3 Min x 5 Rounds
8 Alt Renegade Rows
8 Alt DB Front Rack Reverse Lunge
Max Reps Shuttle Run up to 1:30 mark

Notes
Intent: Heavy weight that you can slog through both movements without having to break them up. You should have at least 30 sec for shuttle runs per round, if not more.

DB: 50/35/20# ea hand. The movements are 8 reps total, 4 ea side.

1 Rep of the Shuttle Run = 20′ down + 20′ back (40′ total).

Goal is to work at a consistent, challenging pace for consistent scores across the rounds (+/- a shuttle run or two).

ASSISTANCE

2 Rounds to Failure
Max Reps Supinated Grip DB Bicep Curls
Rest 1 min
Max Reps Single DB Overhead Tricep Extension
Rest 1 min

Notes
Take a warm up round to suss out a weight you can get at least 10 reps on each movement.

Then complete 2 rounds as written, going all the way to failure on each movement, each round. Don’t hold back.

It’s normal/expected to have some attrition on the second round!

*If you’re feeling beat up from Saturday’s pull-up heavy WOD, skip the curls and choose a core movement instead for 15-20 reps (v-ups, tuck ups, sit-ups).

CrossFit Group Class Programming Template (WK8/8)

So much room for activities in Open Gym!

In case you didn’t notice

The blog has been set to post at 5pm the night prior. This was in response to some suggestions in the feedback form we sent out to members in January. The intent was to give people more time to see the workout and plan their week.

Only 2 spots left for 25.1 Friday Night Lights 🏴‍☠️

FRIDAY NIGHT LIGHTS

Every Friday (2/28, 3/7, 3/14) starting at 5pm we’ll run four 30 minute heats of the Open workout in 597. This is a more festive approach to the Open where we light up the space, break out the discoball and encourage folks to come watch. It’s a lot of fun! Check out the themes for each week below to join the party.

Spectators are highly encouraged! Come cheer on your fellow community members as they get after these workouts!

Note that your heat start time means that’s when we’ll review the standards and start your workout. All warm-ups will be DIY in 608 before your heat. We also ask that after you perform your workout (and recover) you help judge someone from the next heat. Volunteer judges from folks watching are also extremely appreciated!!

Register for FNLs here for free!

🏴‍☠️ 25.1 Theme– Pirates of CrossFit South Brooklyn 🏴‍☠️

Arrrr you ready for the Open? Set sail for Week 1, where we embrace the high seas, the heavy lifts, and the lawless pirate life. Dress up as a swashbuckler, sea captain, parrot or rock our very pirate-coded SBK skull and bones gear. Eye patches, bandanas, and sea shanties encouraged. Plunder the workout, then toast with your crew post workout!

Register for the 2025 CrossFit Open here

Workout of the Day

FLOATER STRENGTH

A. Bench Press, 3×4-6
B. Back Squat, 3×4-6
C. (2 Squat Cleans + 2-4 Front Squats) x 4-6 Sets
D. Strict Press, 3×6-10
E. Deadlift, 3×4-6

Notes
Tomorrow we have renegade rows, lunges, shuttle runs, and a bi/tri cashout!

ABDE lifts are the same rep schemes as last week. The lifts can be sets across or building.

Clean Complex: Use prior weeks as guidance on loading. Start moderate and build as you’re able across the sets. If you fail a rep, come back down in load and “wave” up again.

METCON

For Time
40/32 Cal Row
40 Push Ups
40/32 Cal Bike
40 Sit Ups

Notes
Intent < 14 min

Row and Bike < 3:00 each. Scale rep counts back if needed.

Chip, chip, chip away at this one! Maintain virtuosity and full ranges of motion in your bodyweight movements as you fatigue.

Push Up Scaling: RX is appropriate if you can do 8+ reps unbroken when fresh.
A. 30 Push Ups
B. 40 Elevated
C. 30 Elevated

*If scaling to elevated, choose a height you can do about 6-8 reps when fresh. If you can do more than that at once, it’s too easy.

CrossFit Group Class Programming Template (WK7/8)

Work hard with kind people

Free Intro Classes at CFSBK

Here’s another throwback video where we talk about the free intro class we USED to run every Sunday at CFSBK. While we no longer offer this class as we’ve slowed down intake of new members, its still insightful on our philosophy of giving folks their first taste of CrossFit, the CFSBK way.

Workout of the Day

PARTNER METCON

4 Rounds (2ea)
10 Kipping Pull Ups
20 Double Unders
10 Thrusters (95/65/45#)

4 Rounds (2ea)
8 Chest to Bar Pull Ups
20 Double Unders
8 Thrusters (115/75/55#)

4 Rounds (2ea)
6 Bar Muscle Ups
20 Double Unders
6 Thrusters (135/85/65#)

Notes
Intent < 22 min.

Partners alternate full rounds of work. In each section, each partner does 2 rounds, adding up to 4 total as a team.

In this workout, the gymnastics get more advanced and the barbell weight increases as fatigue accumulates. Choose variations that will progressively challenge you, appropriate to your skill level and tolerances today!

Gymnastics: Pick 3 movements along the list below. If you prefer, you could also just stick with one skill you are aiming to build your efficiency on (for example: chin over bar kipping pull-ups).

Ring Rows
Jumping Pull Ups
Band Assisted Strict Pull Ups
Strict Pull Ups
Kipping Pull Ups
Strict Chest to Bar Pull Ups
Kipping CTB Pull Ups
Bar Muscle Ups

DU Scaling:
A. 20 sec practice/round
B. 30 Single Unders

Thrusters: Choose progressively heavier loading for each section that you can complete in 1-2 sets.

CrossFit Group Class Programming Template (WK7/8)

Marissa trucking through last Saturdays AMRAP Chipper

FRANTASY LAND

Need some fitsporation for Saturday’s workout? Check out these two meat robots, Rich Froning and James Hobart take on “Frantasy Land”

For time:
21-15-9 reps of:
95-lb. thrusters
Pull-ups

15-12-9 reps of:
115-lb. thrusters
Chest-to-bar pull-ups

12-9-6 reps of:
135-lb. thrusters
Bar muscle-ups