Workout of the Day

PARTNER “Grindy”

10 Rounds for time of:
3 Rounds of Cindy
6 Clean and Jerks

Notes
This is a mash-up between two CrossFit benchmark workouts, “Cindy” and “Grace”. Partners will alternate complete rounds until each person has completed 5 full rounds. There is a 35-40 minute cap on this workout so each round should take you about 3:30 or less to complete. If your rounds are hitting the 4 minute mark scale back some volume.

Clean & Jerks
+/135/115/95/75/-
Grace competition loads are 135/95

1 Round of “Cindy” is:
5 Kipping Pull-ups
10 Push-Ups
15 Air Squats

You can modify the volume based on your abilities to this:

3-5 Kipping Pull-ups
6-8 Push-Ups
15 Air Squats (keep at 15 if you can)

or you can modify the movement

2-5 Strict
3-5 Banded
5 Ring Rows

5-10 Knee Push-Ups
5-10 Elevated on box or bench (no rack push-ups)

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CrossFit Group Class Programming Template (WK2/2)

Coach David and Adrian Bozman (director of the CrossFit Games and CrossFit OG) getting after today’s workout in Nashville last week

Workout of the Day

FLOATER

Deadlift
3-3-3-3-3

Bench Press
4 sets x 8-12 reps

Front Squat
3-3-3-3-3

Notes
Choose a lift that best rounds out your training week. Tomorrow we have air squats, push-ups, pull-ups and clean and jerks.

METCON

5 Rounds for time of:
12 total Alternating DB Snatches
16 Box Jumps
20 Sit-Ups or 16/12/8 Kipping Toes-to-Bars

Notes
Blast through this little triplet, try to go unbroken on everything and keep a challenging pace. If you do Toes to Bars, choose a rep range you can mostly do unbroken or in no more than 2 sets per round. Tomorrow we have a lot of Kipping pull-ups so if you’re coming go lower volume today.

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CrossFit Group Class Programming Template (WK2/2)

Short film time at the 2023 CFSBK Art show last January

CFSBK ART SHOW Save the Date!

Our next major gym event will be the 2024 CFSBK Art Show on Saturday, January 13th in the evening. Any artist who know they’ll want to be involved in the show should reach out to JB at cfsbkcommunity@gmail.com. All media types as well as performances are welcome for consideration!

Workout of the Day

ASSISTANCE

3 Rounds of:
30 Band Pull Aparts
Floater Exercise

Floater Options
10-12 DB Bench Press
10-12 Goblet Squats
30 Hollow Rocks

METCON

For Distance:
5:00 Row
Rest 1:00
5:00 Bike
Rest 1:00
3:00 Row
Rest 1:00
3:00 Bike
Rest 1:00
1:00 Row
Rest 1:00
1:00 Bike
Rest 1:00
:30 Row
Rest 1:00
:30 Bike

Notes
This workout is for max meters. Gradually increase your intensity as able with the lower time blocks.
CARDIO BABYYYYYY

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CrossFit Group Class Programming Template (WK2/2)

Coach David on Varied Not Random with Pat Sherwood and Adrian Bozman

Workout of the Day

METCON

Every 4:00 x 5 Rounds perform:
10 Bench Presses
18 Kettlebell Swings
AMRAP Double Unders to the 2:00 mark

Rest 2:00

Notes
Ideally the Bench Press is unbroken but you may need to break it into two sets or even do a drop set in the later rounds. The Kettlebell Swings should be challenging but unbroken every round. Do Double Unders or Double Under attempts in the remaining time.

ASSISTANCE

3 Progressive Sets of:
8-12e SA DB Row

Notes
Work up to a top set of Single Arm DB Rows. Really challenge yourself to go heavy on these!

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CrossFit Group Class Programming Template (WK2/2)

Mikey Hawk and JB getting into the true spirit of Halloween… FUN!

New Starting Strength Cycles begin next Monday! Get STRONG!

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 7 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters. Classes will not run for Thanksgiving week so the price will reflect this.

DAYS & TIMES

Morning Strength Cycle
This cycle meets at 7:30AM Monday and Wednesday.
Begin Date: November 6th, 2023
End Date: December 22nd, 2023

Register here!

Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday.

Begin Date: November 6th, 2023
End Date: October 27th, 2023

Register here!

Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.
Begin Date: November 6th, 2023
End Date: October 27th, 2023

Register here!

ELIGIBILITY

No prior fitness experience is required, only a desire to get stronger! Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, this class is right for you! Additional questions may be directed to Coach Jeremy via Jeremy@CrossFitSouthBrooklyn.com

Workout of the Day

ASSISTANCE

3 Progressive sets of:

A1: DB Pull Overs
12-16 Reps

A2: Supine Leg Raises + Hip Lifts
30 Reps

Notes
Round 1 should feel like a warm-up, round 2 should be challenging and round 3 should be VERY hard. If you hit the top end reps in round 3 and have more in the tank KEEP GOING. The hardest reps are the most important reps.

METCON

“Run for your life!”

3 Rounds for time of:
800m Run
30 Wall Ball Shots

Notes
Do these movements scare you? Good! It’s Halloween after all! This workout will be around 15-20 minutes for most folks. Try to run hard on the workout and see if you can go unbroken on the wall ball.

The runs should take around 3:45-4:15 for most folks. Modify the distance to 550m if needed.

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CrossFit Group Class Programming Template (WK2/2)

Sunny representing Legends of the Hidden CFSBK at Fight Gone Bad. Don’t be afraid to wear a costume today!!!

Unbroken Karen

90 Wall Ball shots might feel like a lot, but if it makes you feel any better, many people do “Karen” unbroken! That’s 150 reps without the ball stopping. This takes a tremendous amount of capacity and grit. Channel some of that to try and hit all 3 sets today unbroken! A big key is to BREATH while you wall ball and focus in your squat mechanics.

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