Workout of the Day

STRENGTH

A1. Back Squat
3×6

A2. DB Bench Press
3×6-8 @ 3111 tempo

Notes:
BSQ: If you were here last week, aim to go heavier than your 8’s. You can build in weight again OR go sets across.

Example:
Week 1: 145×8, 155×8, 165×8
Week 2: 3×6 @ 175#

DB Bench Press tempo is 3 seconds down, 1 second full stop pause resisting gravity at the bottom, then drive up and reset. Aim to find a good sensation of stretch across your chest at the bottom of each rep.

METCON

4 Intervals of:

AMRAP 2 min
12 Hand Release Push Ups
15/12/9 Calorie Row
Max Reps DB Suitcase Box Step Overs in remaining time

*Rest 1 min between Intervals

Notes
Intent is that the push ups + row takes you no more than 1:30 so you have at least 30 seconds per round to do step overs. Scale the volume of work or push up difficulty accordingly. On the step overs, use your outside leg to step up. You do not need to stand all the way up on the box. Choose a weight you can move at a good pace without having to stop.

Push Up Scaling:
A. 6-10 Hand Release
B. 10 Elevated (challenging in 1-2 sets)

Step Overs:
Height: 24/20/16″
Weight: 40/25/17.5# DB in each hand

---

CrossFit Group Class Programming Template (WK2/8)

New Role & Promotion @ CFSBK

CFSBK is proud to announce that coach Whitney has been promoted to a new role at the gym called the Director of Training. Whitney first walked through CFSBK’s doors in 2009 and has seen and done it all from member, to front desk staffer, to coach and now our DOT. Her professionalism and passion for coaching is evident to everyone who’s worked with her and we couldn’t be more excited to have her in this role. Please join us in congratulating coach Whit on this promotion!

The Director of Training role will spearhead three critical areas that contribute to the ongoing success of CFSBK:

1. Onboarding: Through organized processes, we’ll ensure new coaches integrate smoothly into our gym culture while utilizing their unique voice.
2. Group Class Programming: While Coach Whit won’t write every cycle, part of the role will be to orchestrate and shape the class program across the calendar year.0
3. Coach Development and Continuing Education: Central to this role is the cultivation of a learning culture. By investing time and energy into the professional growth of everyone on the coaching staff, we’ll continue to develop our skills and elevate the member experience.

Workout of the Day

STRENGTH

Push Press
3 x 8-10, Across or Building

Notes
This is the same rep scheme we saw last week, so see if you can make some quantitative and/or qualitative progress. Here is one example:

Week 1:
65×10, 75×10, 85×8

Week 2, aim for:
75×10, 85×10, 90×8-10

PARTNER METCON

AMRAP 12 MIN
3 Bar Muscle Ups
6 Box Jumps 30/24/20″

Notes
Partners alternate full rounds.

Use a higher box than you usually would, but one that still feels safe for you. It is mandatory to step down from the box today or use your hands for an assisted hop down. Do not bound off this higher box. If a 4″ change in box height feels like too much, then try adding a 45# plate to the top of your usual box, which adds 2″.

BMU Scaling:
A. 1-3 BMU
B. 3 CTB Kipping Pull Ups + 3 Dips (Matador, Bench, or Parallette)
C. 3 Strict Pull Ups + 3 Dips (as above)
D. 3 Foot Assisted Pull Ups + 3 Dips (as above)

---

CrossFit Group Class Programming Template (WK2/8)

A beautiful pillow made by our own Amy Muckerman from one of the old Tokembi shirts we printed. Stay tuned for a new shirt design from another CFSBK artist coming up!

Memorial Day Murph: An Origin Story

Learn more about out 17th annual Memorial Day Murph event and sign up for a heat here!

Workout of the Day

Mythic Strength

Farmer’s Carry “Fatback”Pick handles, deadlift x 3 reps.
Carry 40 ft, repick, carry back 40 ft. Come to complete stop, deadlift x 3 reps.
3 setsProgressively heavier (small weight jumps).
Rest 2 – 3min.

Partner Work
Bent DB Row 8 Reps
DB Reverse Flye 12 Reps
Weighted High Plank – 20 seconds
Weighted Horse Stance – 30 sec or less

While Partner A rows and flyers, Partner B holds a Horse stance for duration OR 30 seconds*. When A finishes their flyes, B will help them place the weight for their plank, and watch the clock. Then switch. Both rest additional 30 seconds, then repeat.4 rounds.

*If A takes longer than 30 seconds to finish the rows and flyes, rest

Notes:

Farmers – No more than 3 warm up sets.Focus on ab bracing, and controlling the negative on your deadlifts. Start at 50% of your top set from two weeks ago. If unsure/don’t have that number use this formula:Take a deadlift number you can rep for 10, divide it in half, and that’s your weight per hand. Ie, if you can do 155 lbs for an 10 reps, round down, and make your first work set 75 lbs/hand.

DB Rows – Heavy
DB Flyes – Moderate, keep these very strictStretch back, forearms, glutes, hammies
Horse Stance – straight arms hanging down, holding the same DBs you rowed with

---

CrossFit Group Class Programming Template (WK1/8)

LB and Matt chill post workout yesterday

Jules King — Unstoppable With Parkinson’s and CrossFit

Workout of the Day

STRENGTH

Close Grip Bench Press
3 x 8, building

Notes
After 2-3 warm up sets, take 3 progressive work sets with the close grip variation. Grip is hands directly at or slightly inside shoulder distance.

PARTNER METCON

8 Rounds For Time
20′ DB Front Rack Walking Lunge
8 Kipping Toes to Bar
20′ DB Front Rack Walking Lunge
8 Burpees

Notes
Athletes alternate full rounds, 4 each, 8 total.

Each individual round should be about 1:30-2:15. Scale loading, reps, or movements accordingly.

DBs: 50/35/20# ea hand

TTB scale
A. 4-6 kipping
B. 4 strict
C. 8 kipping partial range of motion
D. 12 sit ups

Burpees
A. 4 with push up + 4 no-push up
B. 8 no push up

---

CrossFit Group Class Programming Template (WK1/8)

Suzy, Renaldo and Lago on the Grill at Murph last year. Want to volunteer this year??? Contact us!

Murph 2024 at CrossFit South Brooklyn

This year will be our 17th annual Memorial Day “Murph” event! As always, we’ll be running heats of this workout all morning as well as grilling and having a great time with the CFSBK community. Check out all the details below!

The workout:

For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed.
If you’ve got a 14/20-lb vest or body armor, wear it.

Scaling: We will provide several modified versions of Murph which you can choose from to get a challenging but appropriate experience. While this workout will be challenging, the event is completely inclusive and everyone will be able to participate regardless of ability.

Logistics: We’ll be running heats every half hour alternating between 597 and 608. Warm-up is DIY and at your start time a coach will take you through a whiteboard brief and then start your heat. Sign up for a heat here! Please contact us if you have someone who is not a member that is interested in doing Murph.

Grilling and Potluck

Grilling: We’re looking for a few people to help work the grill. You’ll need to be on site from around 9am to 1pm. We’ll need help working the grills, setting up tables and being on top of the food components of the event. We provide the grill, tools and meat. If you’re interested in helping on the grill please contact JB: cfsbkcommunity@gmail.com
Potluck: The gym will provide all the meats (vegan options as well), bread, condiments, cutlery as well as some beer and seltzer water. Members are asked to bring a side for the potluck. Put yourself down for a side/snack on this google form. 

Who was “Murph” and our benefactor K9s for Warriors

Memorial Day recognizes the human cost of war. We perform this workout to reflect upon the realities and ultimate sacrifices service members have made while serving in the United States Armed Forces. For some additional context about this event check out these reflections about Memorial Day Murph from CFSBK coaching alumni Noah Abbott.

This workout is dedicated to United States Navy Lieutenant Michael Murphy who perished in 2005 during combat in Afghanistan. Michael Murphy was posthumously awarded the medal of honor and purple heart for his service. He was also CrossFitter who created this workout which he originally called “Body Armor” because he would perform it with his body armor vest that would be worn during deployment. This workout was later renamed “Murph” in his honor and is performed all over the country and beyond on Memorial Day.

Murph is a free event and we request that members make a donation on behalf of team CFSBK to K9s for Warriors which trains service dogs for veterans suffering from PTSD.

Workout of the Day

FLOATER STRENGTH

A. Push Press, 3×8-10
B. Back Squat 3×8, building / SA DB Row 3 x 8-12 ea
C. Clean Pull + Mid Hang Clean, 6x(1+2)
D. Close Grip Bench Press, 3×8, building

Notes
Choose a lift that rounds out your week! Option to superset with a bodyweight or DB/KB movement.

PARTNER METCON

AMRAP 5:00
8 DB Strict Press (50/35/20# ea hand)
8/6/4 Bike Calories

Rest 3 min

AMRAP 5:00
8 Ring Rows
8 Shuttle Runs (20′)

Notes
Partners alternate full rounds. Keep a hot pace on the bike and shuttle runs, and keep your transitions tight. Intent is 3 rounds each! Can you get more?

Choose a DB weight that will have you flirting with the line of doing your 8 reps unbroken. It should feel significantly heavy from the beginning of the workout.

Put your feet in the same place each time for ring rows. Keep them strict and resist the urge to use momentum or kip from your hips.

1 shuttle run = 1 “pass” from one outer line to the other. So each round is 8 one-way passes, 4 “down-and-backs.” Both feet and 1 hand touch the ground beyond the line at each turnaround.

---

CrossFit Group Class Programming Template (WK1/8)