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Wednesday 4.7.21

Posted on Wednesday, April 7, 2021

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm


Today’s Programming

STRENGTH

A1: SA Seated DB Press
3×8-10

A2: FFE Reverse Goblet Lunge
3×8-10e

Notes:
Perform 3 Work sets of each exercise, alternating between movements.

METCON

Every 3:00 for 5 sets perform:
50-75 Double Unders
10 Unbroken Barbell Push Presses

Notes:
Push Presses can be taken out of a rack and weight on the bar may be progressive or static. Aim to get around 60-90 seconds of rest within the 3:00 windows.

Jump Rope:
A+ 75 Double Unders
A: 50 Double Unders
B: 30 Double Unders
C: 1:00 Max Alt 2 step or Single Unders

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
10 BTN Strict Press
10ea PVC Leg Swings
10 Lateral Burpees over PVC

– Use a PVC, broom stick or any other house hold item that works!

Strength

A1: Single Arm Seated DB Press
4 x 8 -12 Reps Each

A2: FFE Goblet Reverse Lunge
4 x 8-12 Reps Each

A3. Single Arm Front Rack Carry
4 x :30 Each

METCON

Every 3:00 for 5 sets perform:
50 Low Box Lateral Runners
10ea Single Arm Push Presses

Notes:
If the Lateral Runners are a challenge, you can perform Low Box Runners counting one foot for reps. You can also opt to replace them with 50 Double Unders, 50 AFT, or 100 Single Unders if you have a Jump Rope.

Untitled
Elaina with perfect form on banded chins. When you use bands always prioritize enough assistance to create a mature top position.

Congrats to Katie Harper, Toni Smith, Carissa Mueller and Danny Calanca for qualifying for the quarterfinals!!


2021 Individual Quarterfinals Competition Details

| Filed Under: Workout of the Day

Tuesday 4.6.21

Posted on Tuesday, April 6, 2021

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am


Today’s Programming

STRENGTH

Romanian Deadlift
3×6-10

Notes:
Work up to three sets of 6-10 reps on the Romanian Deadlift. This exercise is essentially a pure expression of loaded hip hinging.

METCON

4 Rounds of:
Row 250m
5 Strict Pull-Ups
15 Kettlebell Swings
25 Sit-Ups

Rest 2:00

Notes:
Try to keep a high but sustainable intensity each round. Each movement should be unbroken, with the exception of the strict Pull-Ups which can be 2 sets if needed. Otherwise scale the voume back to 3 reps, use bands or self assisted pull-ups.

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds:
6 YTWs
6ea Sprinter Skip
12 Quadruped Shoulder Taps

Strength

A1. DB Stiff – Leg Single – Leg Deadlift
4 x 8 – 10 Reps Each

A2. Single Arm DB Torso Rows
4 x 8 – 12 Reps Each

A3. Star Plank
4 x :30 Each

Conditioning

AMRAP 12:00
30 Seal Jacks
10 KB/DB Swings
15 Sit Ups


Gene loves fitness mixed with a hint of danger.


Stiff Legged Deadlift vs Romanian Deadlift Alan Thrall

| Filed Under: Workout of the Day

Monday 4.5.21

Posted on Monday, April 5, 2021

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm


Today’s Programming

STRENGTH

A1: Front Squat
3×3

B1: Bench Press
3×8-10

Notes:
Take 30-35 minutes to work through both exercises. Start with the Front Squats then move directly into the Bench Press.

METCON

Tabata Mash-Up
A: Burpees
B: Air Squats

Notes:
Perform 16 total rounds (8 each) of :20 on :10 off alternating between Burpees and Air Squats. *

CrossFit Group Class Programming Template

CFSBK @ Home

Warm Up

2 – 3 Rounds of:
10 Alt Scorpion Stretches
5 Push Ups
10 Alt Cossack Squats

Strength

A1. Goblet Squat @2221
4 x 8 – 12 Reps

A2. Single Arm Glute Bridge DB Bench Press
4 x 8 – 12 Reps Each

A3. Rotational Swings
4 x 14 – 20 Alt Reps

METCON

Tabata Mash-Up
A: Burpees
B: Air Squats

Notes:
Perform 16 total rounds (8 each) of :20 on :10 off alternating between Burpees and Air Squats.


It’s so hard to get more than one person in a photo these days! Here we finally got 4!! Behold the CFSBK armada with Neil, Kris, Morgan and Baron

Programming this week

This week’s movement template will look like this:

Monday: Squat / Horizontal Push
Tuesday: Hinge / Pulling
Wednesday: Single Leg / Overhead Push
Thursday: Skill (Kipping Toes 2 Bars) optional KB Snatches in workout.
Friday: Squat / Horizontal Push
Saturday: Hinge / Pulling
Sunday: Single Leg / Overhead Push


Would You Jump In to Stop an Assault? NYT

| Filed Under: Workout of the Day

Sunday 4.4.21 Easter 🐰

Posted on Sunday, April 4, 2021

CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am


Today’s Programming

STRENGTH

3 Sets of:
A1: 65m Single Arm Farmer’s Carry
A2: 16 Seated Theraband Reverse Flys

Notes:
65m means you walk to 3rd ave OR Homage Skate Park carrying your KB/DB/Farmer’s carry handle with one arm, and then switch arms on the way back.

METCON

AMRAP 18:00
Run 270m
6 Kipping Pull-Ups
8 OH Reverse Lunges L
8 OH Reverse Lunges R

Notes:
Run: Row 270m
Pull-ups: 6 Kipping, 4-6 strict or banded, 8 ring rows
Lunge: If OH mobiilty is a factor hold your implement at the front rack. The same arm that is holding the weight is the leg that is stepping back each rep.

CrossFit Group Class Programming Template


Michelle Z in the zone.


The Title IX Loophole That Hurts NCAA Women’s Teams – The Atlantic

| Filed Under: Workout of the Day

Saturday 4.3.21

Posted on Saturday, April 3, 2021

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am


Today’s Programming

METCON

AMRAP 12:00
6 Push-Ups or Ring Push-Ups
6 Box Jumps
6e DB Hang Muscle Clean

Rest 6:00

12:00 to establish

1 Deadlift
1 Power Clean
1 Hang Power Clean
*Optional 1 Jerk*

Notes:
Move at a steady and sustainable pace for the first AMRAP focusing on perfect positions and controlled tempo on your push-ups.
For the second segment, this is your chance at redemption from 21.4! If you didn’t come in on Friday and you would like to add the Jerk to this complex, go for it. Within the 12:00, aim to make 3-5 attempts at the complex. Focus on perfect positions and control over how much weight is on the bar.

CrossFit Group Class Programming Template

CFSBK @ Home

METCON

AMRAP 12:00
6 Push-Ups
12 Air Squats
6e DB Hang Muscle Clean

Rest 6:00

AMRAP 12:00
6ea Single Arm Burpee Deadlifts
12 Gate Swings
12 Alt DB/KB Snatches


What physical strength/fitness means to me, by Coach Lynsey

Movement has always been something that defines me. Whether it be throwing myself around the living room as a toddler, attending dance classes every day of the week as an adolescent, or being a professional Dancer, Teacher and Coach. It’s how I learn, how I communicate, and it makes me happy. Physical Strength and Fitness means fulfillment, happiness and longevity. I don’t need or have to be the best Dancer, CrossFitter or Exerciser to feel value, but I focus on strength and fitness to nurture a passion for movement for myself and others, and to age with confidence and capability.


Iconic East Village venue The Pyramid Club will not be reopening after year long PAUSE – EV Grieve

| Filed Under: Workout of the Day

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