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.

Workout of the Day

STRENGTH

Deadlift
3-3-3

Notes
Perform 3-4 warm-up sets followed by 3 progressive or consistent heavy triples. Today’s triples are touch and go.

METCON

4 Rounds of:

In 2:00 perform:
20 Wall Ball Shots
10 Ring Rows
AMRAP Shuttle Runs -or- Burpees to 2:00 mark

Rest 2:00

Notes
This should be roughly 1:00 to complete the wall balls and ring rows and about 1:00 for the AMRAP movement. Choose whichever AMRAP movement compliments your training week best.

Programming Template: Week 3/6

A wall ball only counts if its alllll the way down. Be like Safia and break parallel

🎂 Saturday 9/19: CFSBK’s 19th Birthday & Member appreciation night 🎂

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

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!