Workout of the Day

METCON

Every 2:00 x 10 Rounds
6 Strict CTB Chin-Ups
9 Burpee Box Jump Overs 24″/20″

Notes
The Chin-Ups and Burpee Box Jump Overs should be completed in a minute or less. In order to accomplish this the chin-ups need to be completed unbroken or in maximum 2 quick sets. You may also need to treat the Burpee Box Jump Overs as an AMRAP to the 1:00 mark. The goal is to try and be consistent each round.

Chin-Ups
6/3 Chin-Ups
6 Kipping pull-ups
6 Banded Chin-Ups
6 Self Assisted or Ring Rows

ASSISTANCE

3 Progressive sets of:
8-12 DB Pull Overs

and/or

16 DB Reverse Lunges (if you didn’t come yesterday)

Notes
It only works if its hard.

Programming Template: Week 4/6

We had a great turnout for our birthday party/member appreciation night. There are more pictures from Saturday in our Flickr

Burpee Box Jump Overs

Today’s BBJOs need to be completed very quickly in order to finish within the minute. Coach David was able to perform every round in today’s workout in :51 by using the fastest version shown in the video below.

Workout of the Day

STRENGTH

Bench Press
3-3-3-3-3

Notes
In roughly 5-8 total sets work up to a heavy triple on the bench press. Below is an example of what today could look like.

45×10
95×5
115×3
135×3
155×3
165×3
175×3

METCON

Every 2:00 x 5 Sets
10 Strict Toes to Bars
10 Weighted Reverse Lunges

Notes
Each interval should take you roughly 1:00 to complete. This workout will tax your grip stength, mid line and legs. There isn’t a huge cardio respiratory element to today’s metcon, but it should still feel like WORK.

Lunges
Hold two dumbbells suitcase style, go heavy. If 50s/35s arent very challenging for 10 reps… go heavier.

Toes to Bars
An unbroken set of T2B will take :30 or less. Try to spend no more than :45 on the bar each round. Scale reps, range of motion or the movement to meet your abilities.

10/7 Strict
10 Kipping
10 Hanging Leg Raises
10+ V-ups

Programming Template: Week 4/6

RAD Returns to CFSBK on 10/2

R.A.D TIN SLINGERS @ CFSBK on 10/2

This ain’t a call out for the light-hearted. Part-timers tune out. We’re talking to the bar bendin. Max Repping. Tin Slingers. RAD is coming back to CFSBK for a fun partner throwdown with food, drinks, prizes, a DJ, Emcee, and some of the best CrossFit athletes in the world. This is a free MM/FF partner workout.

CROSSFIT SOUTH BROOKLYN
ON OCTOBER 2ND AT 6 PM.

WITH SPECIAL GUESTS DANIELLE BRANDON, JOSH BRIDGES, JAY CROUCH, AND MADDIE STURT.

Workout:

14 Minute AMRAP, with a Partner:
Buy in (1:1): 3-6-9-12-15
Power Clean (135/95#)
Burpee over Bar

With remaining time:
Max Clean (each partner)
Score – Partner 1 heaviest clean + Partner 2 heaviest clean Clean (each partner)

Food, drink and prizes powered by R.A.D®

Register for free here! (only one person per team needs to register)

Workout of the Day

METCON

For Time
20-18-16-14-12-10-8-6-4-2 Calories, Each Partner
Bike, Row, or Ski

Notes
compare to 4.3.26
In this workout, athletes will trade intervals on one machine.

Partner A completes 20 calories, then Partner B completes 20 calories. Partner A comes back in for 18, Partner B 18, etc. all the way until 2 calories each. Reset the monitor back to zero every round.

ASSISTANCE

Choose one exercise
– Strict Pull-Ups 3x max
– Push-Ups 3x max
– Dips 3x max
– Goblet Squats 3×8-12
– Off menu order

Notes
Perform three or more sets on one of the exercises. Aim for at LEAST 8 reps per round. If you can do more than 12 you need to make it harder.

Tomorrow we have power cleans, push-ups and air squats

Programming Template: Week 3/6

Welcome Foundations grads Jack,Erika, Adam and Han!

Looking for Cat or Knee sleeves?

Here’s some recent entries from the CFSBK Community Board.

In Search of Cat foster or adopter

CFSBKer: Caitlyn

Description
There are a ton of abandoned and stray friendly cats in my neighborhood, my friends have started a nonprofit and we desperately need fosters to be able to help take in more cats in need. I have one at my house right now that is a perfect angel, and a couple others who are more temperamental but would really open up in their own home if given the chance. Please reach out if you would be willing to give it a try and foster a cat!

Preferred contact method
Email: cld378@nyu.edu; text 207-807-5690

5mm Rehband knee sleeves (Medium) – great condition, free!

CFSBKer: Alex Cook

Description
I’ve used these knee sleeves about a dozen times, but I’ve found they’re a little too big for me and that I also wanted the thicker version (7 mm), so I decided to get a new pair. I’m well past the window of returning these, but they’re in excellent condition (and also perfectly clean since I hand wash them with castile soap), so if you’d like them, let me know! And for context, here’s the fit guide on Rogue’s website: https://www.roguefitness.com/rehband-rx-knee-sleeve-5mm-black

Preferred contact method
Shoot me a text! 917-690-8430

Workout of the Day

CFSBK’s 19th Birthday WOD

Buy in 2007m Air Bike

19 Rounds for time of:
6 Power Cleans
6 Strict HSPU

Cashout 2026m Air Bike

Notes
Its our birthday!!! Lets celebrate with some type 2 fun. Partners complete the buy in and cash out however they’d like.For the couplet, alternate complete rounds until the final round in which each person performs 3/3 before moving to the cashout

Power Clean
155/105
135/95
105/85
…

HSPU
6/4 Strict
6 Kipping
6 Box Piked HSPU
6 DB Heavy DB Push Presses

Programming Template: Week 3/6

 

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🎂 TONIGHT: CFSBK’s 19th Birthday & Member appreciation night 🎂

David is stressed no one is gonna come, prove him wrong and swing by member appreciation night!

We’re turning 19 and want to throw our community a party. We’ll be renting out Evalyn’s Tap House located on Bulter and Nevins near the gym. There will be an open bar and food from 7:30pm-9:30ish. All are welcome!

Workout of the Day

ASSISTANCE

18:00 of effort:
130m Sandbag Carry
5-10 Strict Pull-Ups
1:30 Sit-Ups or plank

Notes
Work through the triplet at a steady pace for 18 minutes. The sandbag carry is anyhow. You can pick one midline movement or alternate each round between sit-ups and plank.

FLOATER STRENGTH

Choose one exercise
– Shoulder Press 3-3-3
– Deadlift 3-3-3
– 3×16 Reverse Lunges

Notes
Tomorrow we have Air Bike, Power Cleans and HSPUs

Programming Template: Week 3/6

Tom, Maya, Lok and Ben going balls to the wall in a metcon

⚡🍁The Mythic Strength Fall Cycle is about to begin!🍁⚡

Date Range: 9/29 – 11/22

Join Coach Clay for an 8 week strongman-inspired strength program designed to build muscle and increase dynamic strength.

You can join for both of the 2 days, or just one day a week.

Tuesdays at 7:30 PM: Build deadlift technique and power, as well as complementary back-and-butt builder moves like the zercher lift. There will also be upper body pressing, making Tuesday a thorough full body strength builder. First class is on 9/29.

Sundays at 1:30 PM: Carry heavy sandbags, drag sleds, and learn to carry your own bodyweight and then some. This cycle will feature a variety of sandbag lifting, farmer’s carries, sled drags and more classic and unconventional strongman-type lifting. First class is on 10/4.

SIGN UP HERE

1 x Week Sundays Or Tuesdays: $444 ($55.5/class)

2 x Week Tuesdays & Sundays: $740 ($46.25/class)

(Both billed in 2 installments).
+
Both options include programming, groupchat support, and personalized recommendations for individual athlete development. It is its own membership, but it can also serve as a complement to group class or other training.
Email or text Coach Clay (caraclaymore @ gmail dot com) / (347)661-6329 with any questions or if you want to chat about how the program may complement your fitness goals.