Workout of the Day

STRENGTH

Single Arm DB Row
5×8-12

Notes
Work up through 5 progressive sets. The last set or two should be taken to failure. Only match the reps of your weaker arm.

METCON

EMOM 20:00
A: :45 Row, bike or ski erg
B: :45 Burpees

Notes
Goal is to stay consistent. This should feel aerobic and sustainable. If you want to burn it down wait for the last 2-3 rounds.

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Programming Template: Week 4/6

Mara, KLove and Claire 

Register for Fight Gone Bad 2026!

Saturday 10.31.25 🎃 from 8:30-12pm

Since 2009, Fight Gone Bad has been one of CrossFit South Brooklyn’s most beloved community traditions—part grueling workout, part costume party, and all heart. Each year around Halloween, teams come together to sweat, get weird, and raise money for local causes that make Brooklyn stronger. Over the years, we’ve raised more than $520,000 for charity, and in 2026 we’re once again answering the call to serve our community by supporting Brooklyn Community Housing & Services.

Register here for $20 (Mandatory)

100% of your purchase goes to BCH&S

Register a team (Optional)

Like last year, teams of up to 7 people may form a team together. Just put everyone’s name on your team into the spreadsheet above. Teams with less than 7 people may have additional people added to your team. Everyone who registers will be placed on a team regardless so no stress!

Workout of the Day

For Time:
100 Double Unders
5 Clean and Jerks 205/135/95
75 Double Unders
5 Clean and Jerks 185/125/85
50 Double Unders
5 Clean and Jerks 165/115/75

Notes
Today’s workout is a potent couplet of double unders and clean and jerks. This workout should be a 6-10 minute effort. For barbell loading, consider using somewhere around 80%, 75% and 70% (or lighter) of your best clean and jerk. Today’s cleans are intended to be full squat cleans and we’ll have plenty of time before the workout to warm-up the lifts.

Additional C&J Options
205/185/165
185/165/145
165/145/135
155/135/115
135/125/105
115/95/85
95/85/75
85/75/65
…

Jump Rope
100/75/50
75/50/25
50/25/15

150/125/100 Single Unders

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Programming Template: Week 4/6

Darin throwing around 155 in last weekend’s birthday workout

Today’s Workout Demo

Today’s workout is a CrossFit.com workout. Watch Brooke Ence and Jon Pera get after it at “The Ranch”, home of the original CrossFit Games

Workout of the Day

FLOATER STRENGTH

Choose one exercise
– Bench Press 3-3-3-3-3
– Back Squat 3-3-3 85% rep out
– Power Snatch 3-3-3-3-3
– Off menu order

Notes
Tomorrow we have Squat Clean and Jerks and Double Unders

PARTNER METCON

6 Rounds for time of:
16 Anchored Weighted Sit-Ups 40/30/20
16 Kipping Pull-Ups

(+) 8 Bar Muscle-Ups

Notes
Short and sweet today. Partners alternate full rounds until each person has completed 3.

Kipping Pull-Ups
16/12/8 Kipping
10/8 Strict or Banded
16 Jumping Pull-Ups

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Programming Template: Week 4/6

Learn more and register here!!!

Anchored Weighted Sit-Ups

Workout of the Day

METCON

For Time:
25 power snatches 75/55/35
25-calorie Air bike
25 power snatches
25-calorie Air bike
25 power snatches

Notes
Today is a variation on the hero workout “Randy“. The snatches should be light and completed in 1-3 sets per round with minimal rest. Aim for a 9-14 minute workout. Try to push hard on this one.

ASSISTANCE

DB Bench Press
3×8-12

Notes
Perform 1 BW warm-up followed by 3 very challenging sets. Try to hit failure on your 3rd set.

If you’re benched out from this week you can perform chin-ups or DB Presses instead. Just know we have kipping pull-ups on Friday and Jerks on Saturday.

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Programming Template: Week 4/6

Vano warming up his deadlifts from last Thursday’s heavy triples

🦊 Sunday 10/11: “Lady Fox” Memorial workout and community gathering 🦊

Join us on Sunday 10/11 for a very special day commemorating the life and legacy of Jessica Fox. This event will take place on Jess’ birthday. There will be an optional workout, fundraiser for her favorite animal sanctuary, tacos and ice cream as well as group meditation led by Chris Fox plus more TBA. The event will take place from 2-5pm. If you plan on attending please RSVP below by Friday 9/25 so we have an accurate headcount for food.

Workout of the Day

STRENGTH

Back Squat
3-3-3
85% AMRAP

Notes
Perform 4-5 warm-ups followed by three work sets finding a heavy triple for the day. Then take 85% of your top set and perform an AMRAP. This should put you somewhere around 6-10 reps on your final set. Cap your AMRAP around 10-12 reps.

Example:

Warm-up sets:
45×10
75×8
95×5
115×3

Work sets
135×3
140×3
145×3
125×9

PARTNER METCON

In 12:00
270m Run
Max Distance Row

Notes
One partner starts on the run while the other starts on the erg. Everytime a partner comes back from the run switch places. Score is total meters rowed at the end of 12:00

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Programming Template: Week 4/6

Register for Fight Gone Bad 2026!

Saturday 10.31.25 🎃 from 8:30-12pm

Since 2009, Fight Gone Bad has been one of CrossFit South Brooklyn’s most beloved community traditions—part grueling workout, part costume party, and all heart. Each year around Halloween, teams come together to sweat, get weird, and raise money for local causes that make Brooklyn stronger. Over the years, we’ve raised more than $520,000 for charity, and in 2026 we’re once again answering the call to serve our community by supporting Brooklyn Community Housing & Services.

Register here for $20 (Mandatory)

100% of your purchase goes to BCH&S

Register a team (Optional)

Like last year, teams of up to 7 people may form a team together. Just put everyone’s name on your team into the spreadsheet above. Teams with less than 7 people may have additional people added to your team. Everyone who registers will be placed on a team regardless so no stress!