CrossFit South Brooklyn

Established 2007

Monday 10.21.24

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Workout of the Day

STRENGTH

A1. Back Squat 4×4
A2. Incline Dual DB/KB Row 3×6-8 @ 2011 tempo

Notes
You made it to the final week of the cycle! Build across the sets if you’re not sure where to start OR aim for 4×4 at or a bit heavier than your heaviest set of 6 last week. Either way, aim to work around an 8 or 9/10 RPE today. Your bar speed will likely slow down on some reps if the weight is appropriately heavy!

Go heavy on your rows and create a mind-muscle connection to your lats and back muscles; don’t just pull from the hands and arms. Hold the tempo!

METCON

AMRAP 10 MIN
14 Alternating DB Suitcase Reverse Lunges @ 50/35/20# ea
28 Double Unders
10 Push Ups

Notes
Intent 3-5 rounds. The lunge weight should be relatively heavy, something you can hang on to unbroken or 2 sets consistently. Scale the load or to bodyweight as needed.

With only 10 minutes, it’s essential to be efficient in transitions and maintain a consistent rhythm to maximize your reps.

As you progress, you’ll start to feel the burn in your legs from the lunges and the fatigue setting in from the double unders. Your heart rate will be high, and you might start to feel a bit breathless. Focus on maintaining form as you feel the challenge intensify.

DU Scaling
A. 10-20 DU
B. 20-30 Sec practice per round

Push Up Scaling
A. 6 Push Ups
B. 10 Elevated Push Ups

CrossFit Group Class Programming Template (WK8/8)

Fight Gone Bad Results: $32,316 Raised!

Thank you SO much to everyone involved in making our 15th annual Fight Gone Bad a huge success! We raised an INCREDIBLE $32,316.69 with 77 CFSBKers contributing to the total. The costumes were perfect (see yesterday’s post), the vibes were immaculate and most importantly the community came together for a great cause.

To see the full scoreboard including scores, fundraising and prizes, check out the FGB 2024 Scoreboard.

Top 10 Fundraisers
Tong Galaxy $6,305.68
Charles Smith $3,885.95
Richard Greenspan $3,581.37
David Osorio $1,957.72
Andrew Cohen $2,025.90
Karl-Henry Cesar $1,044.73
Katherine Akiko Day $896.95
Brett Ferguson $787.51
Jackie Wong $636.76
Jared Klett $569.91

Top 6 Men’s Rx’d Scores
Jeff Horowitz 325
Tong Galaxy 317
Dan Calanca 311
Sam Auld 304
Chimene Okere 304
Keaton Wetzel 283

Top 6 Women’s Rx’d Scores
Toni Smith 345
Stephanie Arabagian 325
Katie Harper 319
Ashley Macha 285
Cidney Falk 248
Yu Tian 227

Sunday 10.20.24

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Workout of the Day

FLOATER STRENGTH

A. Back Squat 3×8, Building
B. 2 Power Cleans and 2 Split Jerks x 6-8 sets
C. Deadlift 10-8-6-4
D. Bench Press 3×6, Building

Notes:
Tomorrow we have back squats, rows, lunges, double unders, and push ups.

Clean and Jerk Complex: Aim to do 1 set about every 2 minutes. Complete power cleans as singles, resting a few seconds between. If it’s been a while since you’ve done split jerks, use your time today to dial in your footwork and accuracy without worrying too much about the load.

PARTNER METCON

AMRAP 16 MIN
12 Abmat Sit Ups
120′ Sandbag Bearhug Carry
*While 1 partner completes 1 round of work, the second partner is biking for calories.

Notes:
In this workout, both partners will be working the entire time. Find a steady groove in the first quarter so you can work hard across all 16 minutes and keep your transitions tight.

Your goal is to finish as many rounds as possible while also getting as many bike calories as you can as a team!

Choose a heavy bag that you’ll be able to carry for 120′ unbroken.

CrossFit Group Class Programming Template (WK7/8)

Nate, Nicole, Justin, Miriam, Coach Brett and Greg 


Tong, Eileen, Heather, Lizzie, Keith and Georgia


Will, Jacob, Eric, Kelly, Josh and Kelley


Justin, Harry, Yana and Brad


Jared, Andrew, Ben, Nora, Mikey, Ashley and Danny


Zach, Bernhard, Steph, Sam, Andrew and Cidney


Toni, James, Peter, Rob, Asha, Adam and Tristan


Nate, Robson, Blake, Adam, Jackie and Rebeca


Keaton, Coach Katie, Lee, Danny, Coach David, Vini, Karina


Will, Trisha, Karl, Yu, Chris, Lauren and Sophia


Mimi, Kevin, Katherine, Charles, Jax and Billie


Lester, Jeff, Sara, Cathy, Richard and Chimene

Fight Gone Bad 2024 “Brooklyn Edition”

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3 Rounds For Total Reps of:
1:00 Wall Ball Shots 
1:00 Alternating Dumbbell Snatch 
1:00 Box Jump Overs 
1:00 Shoulder to Overhead 
1:00 Row, calories
1:00 Rest

Notes
Perform 1 minute of work at each of the 5 stations, moving immediately to the next station after 1 minute. The clock does not reset or stop between exercises. A one-minute break is allowed before repeating each round. One point is given for each rep or calorie. Each team member will start at a different station and rest at the same time. Teams with 6 members will have two people start on the same station, but they will use different equipment (e.g., separate barbells, med balls).

Wall Ball
A: 20lbs to 10′ target
B: 14lbs to 9′ target
C: 10lbs to 9′ target

DB Alternating Snatch
A: 50lb DB
B: 35lb DB
C: 20lb DB

Box Jump Overs
A: 24″ Box
B: 20″ Box
C: 20″ (Step Overs)

Shoulder to Overheads (out of rack)
A: 95lb Barbell
B: 65lb Barbell
C: 45lb Barbell

2 Rowing Machines per team

CrossFit Group Class Programming Template (WK7/8)

Today is the day! As of posting, we’ve raised over $27,900 for Brooklyn Community Housing and Services.  What an incredible feat! Thank you so much to everyone who raised money for this event. Fundraising will continue until the start of the final heat at 11:05am at which point we’ll lock in leaderboard for our top fundraiser prizes. All the information you need is below, we can’t wait to see all your best costumes!

Fight Gone Bad 2024 Fundraising link

Event Schedule

Everyone’s heat and judging assignments have been published and can be found on the FGB 2024 Scoreboard. Everyone’s assignments are staggered enough so that you have time to warm-up or cool down between your judging and workout assignments. Doors will open at 8am and the awards ceremony and group picture will take place shortly after the final heat around 11:30. The whole event will be roughly two and a half hours so please hang around to cheer, judge and participate in the group picture at the end!

Prizes & Sponsors

Fundraisers

1st Place
RAD Trainer & Runner ($290 value)
Pavise Sunscreen courtesy Weiser Dermatology ($150 value)
Hungry Ghost Gift Card ($50 value)
90-Minute Rolfing Session with Miriam Levin ($250 value)
Masala Mama Product
Neurotoxin Treatment courtesy Tribeca Med Spa ($500 Value)
Private Upside Down/Arial Class + a friend with Coach Suzanne-Michele ($230 value)
Cafe Grumpy Product ($30 value)

2nd Place
RAD Trainer & Runner ($290 value)
60-Minute Massage with Leah Decesare LMT ($125 value)
Masala Mama Product
VI Chemical Peel courtesy Tribeca Med Spa ($400 Value)
Private Upside Down/Arial Class + a friend with Coach Suzanne-Michele ($230 value)
Cafe Grumpy Product ($30 value)
Superfine Gift Card ($50 Value)

3rd Place
RAD Trainer & Runner ($290 value)
60-Minute Massage with Leah Decesare LMT ($125 value)
Masala Mama Product
CFSBK Socks (PRICELESS)
Cafe Grumpy Product ($30 value)
Superfine Gift Card ($50 Value)

4th, 5th & 6th Places
RAD Trainer & Runner ($290 value)
60-Minute Massage with Leah Decesare LMT ($125 value)
Masala Mama Product
Cafe Grumpy Product ($30 value)
**4th Place Will Also Receive: Superfine Gift Card ($50 Value)

Women’s & Men’s Top 3 Rx’d Scores

1st Place
RAD Trainer ($150 value)
Skinceuticals Sunscreen OR Pavise Sunscreen courtesy Weiser Dermatology ($150 value)
Hungry Ghost Gift Card ($50 value)
Shake Shack Gift Card ($50 value)
Cafe Grumpy Product

2nd Place
RAD Trainer ($150 value)
Shake Shack Gift Card ($50 value)
Fitaid Beanie
Cafe Grumpy Product

3rd Place
RAD Trainer ($150 value)
Threes Brewing Gift Card ($50 value)
Cafe Grumpy Product
Megababe Anti-Chafing Stick via Steph Arabagian ($15 value)
Cafe Grumpy Product ($30 value)

Best Dressed Teams

1st Place
10 class CFSBK Punch cards ($250 value) + Fit Aid

2nd & 3rd Place
CFSBK Hat and Shirt of your choice (PRICELESS) + Fit Aid

Tattoo Raffle

Maybe you’ve shared a platform with Stephen Lim during Strength Cycle, he’s checked you in at the front desk or found yourself flat out on the floor next to him after a tough workout. Or perhaps you’ve even been tattooed by him – just like our fearless leader, David! Stephen, an incredibly talented tattoo artist, has partnered with us for this special raffle. He created custom flash and is donating his time, studio space, and ink – all with 100% of the proceeds going to support Brooklyn Community and Housing Services!

This raffle is open to CFSBK members only – you don’t even have to do Fight Gone Bad to participate! Here are the details:

How To Enter: Through our online store, with the Front Desk, or scanning one of our in-house QR codes
Ticket Prices: 1 for $20 or 2 for $30. There’s no limit – you can buy as many as you’d like!
Raffle Dates: The raffle begins 10/8 and will close 10/18
Winners: 4 random winners will be chosen and announced during Fight Gone Bad. If you’re not at FGB we’ll email you
Flash Sheet: Peep our custom flash sheet! Don’t see anything that strikes your skin poking fancy? No problem! Stephen has generously opened his flash books so anything up to $300 can be yours!
Ink: Black only
Scheduling: Calendly! Winners will pick the date from Stephen’s schedule. There will be single-use links for the winners as the work will be done at his studio at the beautiful Yarrow Studio. These will be sent to the winners.

Didn’t win but want something off the flash sheet or his flash books? Connect with Stephen, wonkycube@gmail.com, as he’s happy to work something out.

Friday 10.18.24

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Workout of the Day

STRENGTH

Deadlift
10-8-6-4

Notes
If you’re participating in Fight Gone Bad tomorrow, keep all your work sets around RPE 7/10 today, focused on quality movement and bar speed on ascent, rather than load.

If you’re resting tomorrow, then work a bit heavier on the RPE scale, with maybe just 1-2 reps in reserve on the later sets.

ASSISTANCE

3-5 Rounds for Quality
5-7 ea Bird Dog Row
20 sec ea Adductor Side Plank
100′ ea KB Mixed Rack/Suitcase Carry
700m Bike or 270m Run

Notes
Use moderate loads for the rows and carries that allow you to focus on stability and position.

CrossFit Group Class Programming Template (WK7/8)


Philip benching under the watchful eye of Seth.

Over 24,000$ Raised for Brooklyn Community Housing & Services

As of posting, the CFSBK community has rallied and raised $24,000.04 for Brooklyn Community Housing and Services! Absolutely incredible and it’s likely this number will rise throughout the day. This is your last call to get those fundraising emails out. As a reminder, EVERYONE who raises $100 or more will receive a free pair of R.A.D. R-1 Runners ($150 value). Our goal was for everyone to raise at LEAST $10, so don’t be shy about donating to yourself or a teammate to make this happen. Not participating in the event but want to support it? Make a donation to any one of your favorite gym buddies (roster under “event schedule”) using the link below:

Fight Gone Bad 2024 Fundraising link

Event Schedule

Everyone’s heat and judging assignments have been published and can be found on the FGB 2024 Scoreboard. Everyone’s assignments are staggered enough so that you have time to warm-up or cool down between your judging and workout assignments. Doors will open at 8am and the awards ceremony and group picture will take place shortly after the final heat around 11:30. The whole event will be roughly two and a half hours so please hang around to cheer, judge and participate in the group picture at the end!

Workout Details

Below are the standard options for each exercise we’ll have prestaged. If you need any additional substitutions let the MC know day of and we’ll take care of it! We will have prizes for the top three men’s and women’s Rx’d performances. To be eligible for these prizes you’ll need to perform all the movements in the corresponding A or B category. Otherwise, you can mix and match based on your abilities and will be ranked in the scaled division. Given the team size, each team will have at least 2 people starting at the same station who are not using the same equipment. Having someone doing all the A movements paired with someone doing all the B or C movements will accommodate this. Everyone will rest at the same time.

3 Rounds For Total Reps of:
1:00 Wall Ball Shots 
1:00 Alternating Dumbbell Snatch 
1:00 Box Jump Overs 
1:00 Shoulder to Overhead 
1:00 Row, calories
1:00 Rest

How do you perform the workout “Fight Gone Bad”?
Perform 1 minute of work at each of the 5 stations, moving immediately to the next station after 1 minute. The clock does not reset or stop between exercises. A one-minute break is allowed before repeating each round. One point is given for each rep or calorie. Each team member will start at a different station and rest at the same time. Teams with 6 members will have two people start on the same station, but they will use different equipment (e.g., separate barbells, med balls).

Wall Ball
A: 20lbs to 10′ target
B: 14lbs to 9′ target
C: 10lbs to 9′ target

DB Alternating Snatch
A: 50lb DB
B: 35lb DB
C: 20lb DB

Box Jump Overs
A: 24″ Box
B: 20″ Box
C: 20″ (Step Overs)

Shoulder to Overheads (out of rack)
A: 95lb Barbell
B: 65lb Barbell
C: 45lb Barbell

2 Rowing Machines per team

Prizes & Sponsors

Fundraisers

1st Place
RAD Trainer & Runner ($290 value)
Pavise Sunscreen courtesy Weiser Dermatology ($150 value)
Hungry Ghost Gift Card ($50 value)
90-Minute Rolfing Session with Miriam Levin ($250 value)
Masala Mama Product
Neurotoxin Treatment courtesy FaceByCaitNYC ($500 Value)
Private Upside Down/Arial Class + a friend with Coach Suzanne-Michele ($230 value)
Cafe Grumpy Product ($30 value)

2nd Place
RAD Trainer & Runner ($290 value)
60-Minute Massage with Leah Decesare LMT ($125 value)
Masala Mama Product
VI Chemical Peel courtesy FaceByCaitNYC ($400 Value)
Private Upside Down/Arial Class + a friend with Coach Suzanne-Michele ($230 value)
Cafe Grumpy Product ($30 value)
Superfine Gift Card ($50 Value)

3rd Place
RAD Trainer & Runner ($290 value)
60-Minute Massage with Leah Decesare LMT ($125 value)
Masala Mama Product
CFSBK Socks (PRICELESS)
Cafe Grumpy Product ($30 value)
Superfine Gift Card ($50 Value)

4th, 5th & 6th Places
RAD Trainer & Runner ($290 value)
60-Minute Massage with Leah Decesare LMT ($125 value)
Masala Mama Product
Cafe Grumpy Product ($30 value)
**4th Place Will Also Receive: Superfine Gift Card ($50 Value)

Women’s & Men’s Top 3 Rx’d Scores

1st Place
RAD Trainer ($150 value)
Skinceuticals Sunscreen courtesy of FaceByCaitNYC ($50 value) OR Pavise Sunscreen courtesy Weiser Dermatology ($150 value)
Hungry Ghost Gift Card ($50 value)
Shake Shack Gift Card ($50 value)
Cafe Grumpy Product

2nd Place
RAD Trainer ($150 value)
Shake Shack Gift Card ($50 value)
Fitaid Beanie
Cafe Grumpy Product

3rd Place
RAD Trainer ($150 value)
Threes Brewing Gift Card ($50 value)
Cafe Grumpy Product
Megababe Anti-Chafing Stick via Steph Arabagian ($15 value)
Cafe Grumpy Product ($30 value)

Best Dressed Teams

1st Place
10 class CFSBK Punch cards ($250 value) + Fit Aid

2nd & 3rd Place
CFSBK Hat and Shirt of your choice (PRICELESS) + Fit Aid

Tattoo Raffle

Maybe you’ve shared a platform with Stephen Lim during Strength Cycle, he’s checked you in at the front desk or found yourself flat out on the floor next to him after a tough workout. Or perhaps you’ve even been tattooed by him – just like our fearless leader, David! Stephen, an incredibly talented tattoo artist, has partnered with us for this special raffle. He created custom flash and is donating his time, studio space, and ink – all with 100% of the proceeds going to support Brooklyn Community and Housing Services!

This raffle is open to CFSBK members only – you don’t even have to do Fight Gone Bad to participate! Here are the details:

How To Enter: Through our online store, with the Front Desk, or scanning one of our in-house QR codes
Ticket Prices: 1 for $20 or 2 for $30. There’s no limit – you can buy as many as you’d like!
Raffle Dates: The raffle begins 10/8 and will close 10/18
Winners: 4 random winners will be chosen and announced during Fight Gone Bad. If you’re not at FGB we’ll email you
Flash Sheet: Peep our custom flash sheet! Don’t see anything that strikes your skin poking fancy? No problem! Stephen has generously opened his flash books so anything up to $300 can be yours!
Ink: Black only
Scheduling: Calendly! Winners will pick the date from Stephen’s schedule. There will be single-use links for the winners as the work will be done at his studio at the beautiful Yarrow Studio. These will be sent to the winners.

Didn’t win but want something off the flash sheet or his flash books? Connect with Stephen, wonkycube@gmail.com, as he’s happy to work something out.

Thursday 10.17.24

Posted on

Workout of the Day

FLOATER STRENGTH

A. Back Squat 3×6, Building
B. 2 Power Cleans and 2 Split Jerks x 6-8 sets
C. 1-3 Strict Ring Muscle Ups x 4-6 sets
D. Deadlift 10-8-6-4

Notes
Tomorrow we have deadlifts plus assistance work (core, carries, cardio).

Clean and Jerk Complex: Aim to do 1 set about every 2 minutes. Complete power cleans as singles, resting a few seconds between. If it’s been a while since you’ve done split jerks, use your time today to dial in your footwork and accuracy without worrying too much about the load.

Muscle Ups: Refer back to yesterday’s program for scaling and progression options!

METCON

AMRAP 5 Min
40 Double Unders
16 Alternating Plate Overhead Reverse Lunges

Rest 3 min

AMRAP 5 Min
200/160m Row
12 Ball Slams

Notes
The intent today 3-5 rounds on each workout. Scale the volume of work or movement complexity as needed to achieve the stimulus.

DU Scaling
A. 20-30 DU
B. 20 Sec practice per round

CrossFit Group Class Programming Template (WK7/8)


Welcome to the Front Desk team, Stephen!! Stephen is also the tattoo artist for the Fight Gone Bad raffle!

Tattoo Raffle for Fight Gone Bad (With Stephen, pictured above!)

You know we love to shake things up, so this year for Fight Gone Bad, we’re adding an exciting twist inspired by our resident art show tattooer and all-around favorite person, Jim Gentry. A tattoo raffle fundraiser with Stephen Lim!

Maybe you’ve shared a platform with Stephen during Strength Cycle, or found yourself flat out on the floor next to him after a tough workout. Or perhaps you’ve even been tattooed by him – just like our fearless leader, David! Stephen, an incredibly talented tattoo artist, has partnered with us for this special raffle. He created custom flash and is donating his time, studio space, and ink – all with 100% of the proceeds going to support Brooklyn Community and Housing Services!

This raffle is open to CFSBK members only – you don’t even have to do Fight Gone Bad to participate! Here are the details:

How To Enter: Through our online store, with the Front Desk, or scanning one of our in-house QR codes
Ticket Prices: 1 for $20 or 2 for $30. There’s no limit – you can buy as many as you’d like!
Raffle Dates: The raffle begins 10/8 and will close 10/18
Winners: 4 random winners will be chosen and announced during Fight Gone Bad. If you’re not at FGB we’ll email you
Flash Sheet: Peep our custom flash sheet! Don’t see anything that strikes your skin poking fancy? No problem! Stephen has generously opened his flash books so anything up to $300 can be yours!
Ink: Black only
Scheduling: Calendly! Winners will pick the date from Stephen’s schedule. There will be single-use links for the winners as the work will be done at his studio at the beautiful Yarrow Studio. These will be sent to the winners.

Didn’t win but want something off the flash sheet or his flash books? Connect with Stephen, wonkycube@gmail.com, as he’s happy to work something out.

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