Workout of the Day

METCON

AMRAP 18 Min
24/20/16 Cal Row
18/14/10 Cal Bike
270m Run
1:00 Weighted Forearm Plank

Notes
Intent 3+ Rounds. Adjust rep schemes on the row and bike such that they are sub 2 min efforts.

Scale to an unweighted plank if you cannot hold for a minute straight under fatigue. Scale up option = 30 sec unbroken L-Sit.

STRENGTH

A1. Sumo Deadlift 4×5, Building
A2. DB Strict press 3×10

Notes
If you were here in week 2, refer back to your sumo deadlift loads and see if you can beat those numbers today.

Superset back and forth between the movements. Work up to something that feels like an RPE 8/10 or more for both lifts by the third set!

CrossFit Group Class Programming Template (WK6/8)

Tate the great hitting a power clean while keeping to club dress code

CFSBK Dogs wanted for next Pupstarz Rescue/CFSBK Calendar

Would you like your dog to be featured in the 2025 CFSBK x Pupstarz calendar? Please take a high resolution and stylish picture of your pup at the gym and email to charlie@crossfitsouthbrooklyn.com by October 20th for consideration. Please only send one picture and include your dog’s name, birthday and age.

Workout of the Day

FLOATER STRENGTH

A. Back Squat 3×8, Building
B. 2 Power Clean and 2 Push Press x 6-8 sets
C. 1-3 Strict Ring Muscle Ups x 4-6 sets
D. Sumo Deadlift 4×5, Building

Notes
Tomorrow we have sumo deadlifts, DB strict pressing, plus rowing, biking, running, and planks.

Clean and Push Press Complex: Aim to do 1 set about every 2 minutes. Complete power cleans as singles, resting a few seconds between. If you’re feeling dialed in after 4 sets, feel free to do 1 power clean + 1 push press and build heavier in load.

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

PARTNER METCON

8 Rounds for Time
6 DB Bench Press, heavy
12 Med Ball Abmat Sit Ups @ 20/14/10#
16 Box Jumps Overs @ 24/20/16″

Notes
Alternate full rounds with a partner, 4 each, 8 total.

Intent is < 2:00 per round. Scale accordingly.

Work hard, stay focused on your box jump overs, cheer your partner on, and don’t listen to that voice that tells you to slow down when you get tired.

Box Jump Over Scaling
*first, scale height of box, then…
A. 12 Box Jump Overs
B. 16 Box Step Overs

CrossFit Group Class Programming Template (WK6/8)

Warning, if you see these ladies in class (Maria, Emily and Jax) do not mess with them! They are very big and tough and scary.

Final Free Dynamic Movement sessions with JMD this Saturday

Loooooooooong time CFSBK JMD (pictured above) will be hosting FREE movement sessions for CFSBK members! Each session will have a different focus. This Saturday will be the final class offered!

Sessions are from 1:15pm-2:30pm and free for CFSBK members, limited to 10 slots and folks are encouraged to sign up for all three sessions.

October 12th: Sight. steady gaze, tracking, peripheral vision, convergence and divergence, differentiating between movement of the head/neck and eyes
Register Here!

What will we be doing?

During these 75 minute sessions we will engage with a variety of games, drills, tasks, and partner scenarios.  Generally speaking, the goal of these activities will be less about “getting good at them” and more about extracting awareness, skills and insights that we can absorb into our bodies and carry with us into other moments of our life.

Our time together will be informed by the world of ‘‘movement practice”.

What is a movement practice?

There are many ways to answer this question.  Below are a few ideas from people and communities that have inspired and informed my practice:

“A movement practice is a comprehensive approach to physical activity that aims to develop the body and the mind harmoniously.” – APECO movement school

“The goal is to be strong, supple, expressive, coordinated, to develop movement intelligence, and ultimately to thrive in any physical situation.” Republic of Movement

Who am I?

My name is John. I am not a movement teacher. (I am a kindergarten teacher.) I have maintained a daily movement practice for the past seven years. I was a student of Frank Powers and Roseanne Serpico for several years. I now study with Marcello Palozzo.  I was introduced to the world of strength and conditioning in my late twenties by David, Chris and Shane. CFSBK stand up!

Workout of the Day

STRENGTH

Strict Ring Muscle Ups
4-6 sets x 1-3 Reps

Notes
Continue to build on what you’ve been learning and practicing so far this cycle.

Athletes who are proficient with dips and in the false grip pull up with rings to chest are good candidates to attempt a muscle up with or without assistance. If you’re still working on the foundations of false grip strength, overall pulling strength, and ring dips, then you’ll get more benefit out of spending time with one of the other scaling options. Find the most challenging option for you that allows full ranges of motion.

Scaling:
A. Partner/Coach Assisted RMU
B. 3 Ring Turnover Drill + 3-5 Dips*
C. 3 False Grip Ring Pull Ups + 3-5 Dips
D. 3 Foot Assisted Ring Pull Up + 3-5 Dips
*All dips are on a 2011 tempo. They can be done on the rings, matador, or parallettes!

ASSISTANCE

3-5 Rounds for Quality:
10 ea DB Suitcase Box Step Ups
20 Alternating Seated Pike Overs*
10-15 Seated DB Reverse Flyes

*scale to single leg pike overs as needed, 10 each

CrossFit Group Class Programming Template (WK6/8)

Coach David doing some strict Muscle-Ups during Floater Strength in last Thursdays 12pm group class

A RAD Gift for Fight Gone Bad Fundraisers

We are so excited to announce that are BFFs at RAD have decided to help our fundraising push and will gift a pair of Black/Gum bottom RAD Runners to EVERYONE who raises $100 or more for BCHS. We are SO humbled by this generous offer. It’s a win/win for everyone, raise money for an incredible cause AND get a pair of the comfiest and coolest shoes on the planet.

FIGHT GONE BAD FUNDRAISING TIPS

TEMPLATE MESSAGE:

Workout of the Day

STRENGTH

Every 90 Sec X 4 Sets
2 Power Clean + 2 Push Press

Every 90 Sec X 4 Sets
1 Power Clean + 1 Push Press

Notes
This week we are lifting every 90sec and dropping the reps to doubles and singles!

As last week, take each power clean as a single, resting a few seconds between. If you can demonstrate consistent mechanics on your dip and drive, feel free to cycle the push presses today. Otherwise, reset at the rack position for each rep.

Remember if things start to fall apart, use what you learned in our “wave loading” last cycle. Don’t be afraid to come back down to a lighter load to clean things up before moving on to heavier weight!

METCON

EMOM x 14 min
A. 3 Wall Walks + Max Reps Double Unders
B. Rest

Notes
This EMOM focuses on a mix of strength, coordination and conditioning. The wall walks will challenge your shoulder stamina, so aim for smooth, controlled reps to avoid unnecessary fatigue.

Once you complete your 3 wall walks, quickly transition into double unders – stay relaxed in your wrists and shoulders to mantain efficiency and rhythm. The goal here is maximizing reps while keeping your breathing under control.
Use the rest minute to fully recover, focus on calming your heart rate, and prepare mentally for the next round. Consistency is key!

Wall Walk Scaling
A. 1-2 Full Range of Motion Reps
B. 1-3 Partial ROM
C. 20 Sec Angled Wall Hold

CrossFit Group Class Programming Template (WK6/8)

Joe M with a bonkers 275lb top set from Saturday’s Snatch complex

Tattoo Raffle for Fight Gone Bad!

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.

Workout of the Day

STRENGTH

A1. Back Squat 3×8, building
A2. Incline Dual DB/KB Row 3×8-10 @ 2011 tempo

Notes
Refer back to your notes from Week 2’s squats and aim to go heavier today. Continue to challenge yourself on the rows!

METCON

For Time:
1000m Row
50 Wall Ball Shots
10 Bar Muscle Ups

Notes
Intent <10 min. This workout is designed to challenge both, your cardiovascular endurance and gymnastic coordination under fatigue. The row sets the tone with a demanding start, so pace yourself! Advanced athletes should push hard throughout and potentially aim to go unbroken.

As you transition to wall ball shots, focus on efficient movement and breathing; use your legs to drive the ball up to minimize fatigue in your arms and shoulders. When you get to the BMU, break them into manageable sets if needed to avoid burnout.

Keep transitions smooth but use them to catch your breath, and remember that goal is steady, consistent effort to finish strong.

BMU Scaling
A. 5-7 BMU
B. 15 Chest to Bar Pull Ups + 10 Dips*
C. 15 Jumping Chest to Bar Pull Ups + 10 Push Ups
*Dips can be matador, parallette, or bench

CrossFit Group Class Programming Template (WK6/8)

Fred reminding us that ITS NOT A PHASE!!!!!

We’re hiring for Front Desk Staff for Fridays

CFSBK is looking for new talent to staff the Front Desk. Responsibilities include handling inquiries from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, On top of an hourly wage, FD staff will also receive a comped membership. We are looking for someone who can keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).
We will be interviewing ASAP and hiring a new staff member for immediate training. The shifts we are looking to fill are below, so before applying, please make sure this fits with your schedule

Tuesday: 4:30pm-7:45pm  No longer needed!
Friday: 12pm-7:30pm

General availability for coverage.

Email charlie@crossfitsouthbroooklyn.com to apply.