Workout of the Day

STRENGTH

Back Squat
4 Sets x 6-8 Reps

Notes
In no more than 8 total sets (not including empty barbell) work up through what feel like 4 challenging sets while staying within the rep range. Work sets may be progressive or across based on how you’re feeling. Aim to keep about 2 reps in reserve. Use a 20X2 Tempo as best you can.

PARTNER METCON

8 Rounds for time of:
Bike 10/8 Cals
10 Burpees
Double KB or DB Front Rack Walking Lunges 48′

Notes
Partner A will perform all three movements before partner B starts in on the bike. Alternate complete rounds until each person has completed 4 rounds.

CrossFit Group Class Programming Template (WK1/7)

Coach Brett coaching the first classes of 2022!

WIM HOF METHOD RETURNS TO CFSBK This Sunday!

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2022 CROSSFIT GAMES SEASON GUIDELINES

Workout of the Day

STRENGTH

Segment Power Clean + Push or Split Jerk
5 sets x 2 reps

Notes
1 Rep = performing a SPC followed by a Jerk, dropping (or lowering) the bar and then repeating the sequence one more time. Work up to a challenging but technically sound load.
Focus on maintaining body tension and creating speed when going from the pause to the rack delivery. Make sure to hold and stabilize the jerk receiving position before finishing the lift.

METCON

AMRAP 12:00
5 Push Presses
7 Kipping Pull-Ups
30 Double Unders

Notes
Can you break 10 rounds?
PP: Should be medium heavy but remain unbroken for the whole workout. (+/135/115/95/75/45/-)
KPU: (+) Chest to Bar / 7 Kipping / 5-7 Strict or Banded / 7 Jumping or Ring Row
DU: 30 DU/ 20 DU / 10 DU / 10 DU counting misses / 60 SU Jump rope should take 30-45 seconds per round.

CrossFit Group Class Programming Template (WK1/7)

Big thanks to everyone who came out to spend the start of 2022 with CFSBK at our Yoga and Meditation event hosted by Sasha S and Lizzie D!

Get 1 on 1 Support with your Nutrition

The beginning of the year is always a great time to reevaluate your goals and progress. Nutrition is the foundation to any healthy lifestyle and the linchpin in your performance and aesthetic goals. If you’ve been struggling to be consistent, consider working 1 on 1 with one of our Precision Nutrition coaches who are dedicated to creating individualized, sustainable and progressive lifestyle changes that will set you up for long term success with your nutrition.

You can reach out to any of the coaches below who are open to taking on new clients. If you’ve been riding the same nutrition rollercoaster time and time again, why not get some support and leverage the experience and accountability of a coach.

Lauren Snisky: lauren@crossfitsouthbrooklyn.com
Brett Ferguson: brett@crossfitsouthbrooklyn.com
Whitney Hubbard: Whitney@crossfitsouthbrooklyn.com

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GoPro: Top 10 Epic Sends 

Workout of the Day

STRENGTH

A1: DB Pause Bench Press
3×8-12

A2: Single Arm Farmer’s Carry
3×160’e

Notes
Perform 3 progressively more challenging sets on each exercise. Your final set should not be a grind.

METCON

AMRAP 12:00
6 SA DB Hang Power Clean + Push Press (L)
6 SA DB Hang Power Clean + Push Press (R)
6 Kipping Toes to Bars
12 Push-Ups

Notes
Kipping T2B: 6 kipping / 6 Strict / 12 Sit-Ups
Push-Ups: 12 strict / 6-8 strict / Banded, elevated or knee push-ups

CrossFit Group Class Programming Template (WK1/7)

Next Training Cycle 1/3-2/20

This seven week cycle will take us up to the first week of the CrossFit Open which starts the week of 2/21. Below are some elements to make note of and the weekly template.

– Return of Snatching on Wednesdays
– Weekly alternating programming format M-F
– CrossFit Open Workouts
– StrongFit/Gymnastic bias Sundays
– Upper Body Pulling work spread through week
– Supplemental bodybuilding exercises as cash outs when time permits.

MONDAY
Clean and Jerk

WK1: Complex
WK2: Mixed Modal
WK3: Complex
WK4: Mixed Modal
WK5: Complex
WK6: Mixed Modal
WK7: Complex

+ Alternating weekly between a straight barbell complex bias and C+J inclusion in a mixed modal format.

TUESDAY
Barbell Squat Strength

WK1: BSQ 6-8 Reps x 4 Sets
WK2: FSQ 1-2 Reps x 7 Sets
WK3: BSQ 4-6 Reps x 4 Sets
WK4: FSQ 3-4 Reps x 5 Sets
WK5: BSQ 3-4 Reps x 5 Sets
WK6: FSQ 6-8 Reps x 4 Sets
WK7: BSQ 1-2 Reps x 7 Sets

+ BSQ and FSQ alternate weekly
+ All reps with 20X2 Tempo
+ No Missing all cycle
+ Work sets are progressive unless you feel like you’ve hit your limit for the rep range, then can transition to across for remaining sets.

WEDNESDAY
Snatch

WK1: Complex
WK2: Mixed Modal
WK3: Complex
WK4: Mixed Modal
WK5: Complex
WK6: Mixed Modal
WK7: Complex

+ Alternating weekly between a straight barbell complex bias and Snatch inclusion in a mixed modal format.
+ Consistent use of Burgener Warm-Up protocol
+ Some CrossFit Open workouts included in Mixed Modal days

THURSDAY
Pressing Strength

WK1: Horizontal
WK2: Overhead
WK3: Horizontal
WK4: Overhead
WK5: Horizontal
WK6: Overhead
WK7: Horizontal

+ Alternating between horizontal (bench press, push-ups etc) and Overhead (Press, Push Press, HSPU etc)

FRIDAY
Deadlift

WK1: Mixed Modal
WK2: Rack Deadlift
WK3: Mixed Modal
WK4: Deficit Deadlift
WK5: Mixed Modal
WK6: Banded Deadlift
WK7: Mixed Modal

+ Alternating weekly between conventional deadlifts used in mixed model workouts and Deadlift variants as straight lifts.
+ Overhead versus horizontal pressing options based on which days you’ve come.

SATURDAY
Squat + Pressing Bias

WK1: Overhead
WK2: Horizontal
WK3: Overhead
WK4: Horizontal
WK5: Overhead
WK6: Horizontal
WK7: Overhead

+ Squat archetype movement bias (thrusters, air squats, wall ball, back squats, cleans etc)
+ Alternating between horizontal (bench press, push-ups etc) and Overhead (Press, Push Press, HSPU etc). Thursday and Saturday biases alternate weekly.

SUNDAY
Grunt + Gymnastics

StrongFit style medley including movements like sandbag carries and cleans, farmer’s walks, rope climbs, bear crawls, sled work, holds etc.

Workout of the Day

PARTNER METCON

AMRAP 30:00
20 Wall Ball Shots
22 Double Unders

20/16 Calorie Row
22 Double Unders

20 Kettlebell Swings
22 Double Unders

Notes
Partner A completes the first couplet (WB/DU) followed by Partner B completing the first couplet. Then partner A moves onto the second couplet (Row/DU) etc.
JR: 22 DU / 11 DU / 22 Alt 2 / 44 SU

CrossFit Group Class Programming Template (WK2/2)

Hope you’re all recovered from last night and ready to start 2022 with a bang!

CFSBK New Years Day Yoga and Meditation Event Today!

We’re so looking forward to seeing everyone at 9am today for our New Years Day Yoga and Meditation event hosted by Sasha and Lizzie!
This is free for CFSBK members, (and is sold out!) however we ask that participants and members in general consider making a contribution to CFSBK’er Janet U’s Go Fund Me to help with her medical bills. Read more about what’s going on with Janet on our 12.16/21 post.

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58.8m (192ft) High Dive World Record Full Version

Workout of the Day

METCON

AMRAP 20:21
10 Calorie Air Bike
9 Burpees
8 Box Jumps
7 Goblet Squats
6 DB Power Snatches (total)
5 Bar Muscle-Ups or Pull-Ups
4 Deadlifts
3 Hang Power Cleans
2 Front Squats
1 Shoulder to Overhead

Notes
Happy New Year Ya’ll <3

CrossFit Group Class Programming Template (WK2/2)

Take a trip down memory lane with this 2021 album featuring a few shots from every month this year.

What a year it’s been! Looking back over these photos, we’re so grateful to have been able to maintain the spirit and sense of community CFSBK has been known for over these last 14 years (with some modifications along the way).  At the start of the 2021 we weren’t sure how this year would go; if we would be able to run our traditional events, how many members would continue to come back, what would happen with the pandemic and how it would effect what we’ve built over all these years. In retrospect, we were able to do all that and so much more with the help of our incredible staff and amazing members. We trained, laughed, struggled and succeeded together. We experienced tragedy and healed together. Through the course of the year, something we heard time and time again was how important CFSBK was for you all to maintain your sense of normalcy, stability and community on top of your fitness. How, no matter what was going on in the world, you could show up, get a great workout, high five some friends and leave with a smile on your face and sense of accomplishment. We are so happy to be that place for all you and look forward to continuing that legacy in 2022. Happy new year, y’all.