Workout of the Day

FLOATER STRENGTH

A. Back Squat 3×10, Building

B. 3 Power Clean and 3 Push Press x 6-8 sets

C. Bench Press 3×10, Building

D. Deadlift, Heavy 3

Notes:
Tomorrow we have back squats, DB rows, rowing, wall balls, and bar muscle ups.

Clean and Push Press Complex: Aim to do 1 set about every 2 minutes. Complete power cleans as singles, resting a few seconds between. From your third clean, continue into 3 push presses, focusing on a smooth, vertical dip with the weight in mid-foot for each rep.

METCON

AMRAP 20 Min
400m Run
20/16/12 Calorie Bike
20 Burpees
80′ Dual KB Front Rack Carry (24/16/12kg each hand)

Notes
Intent is 3+ rounds.

This is an aerobic grind with a little grunt work built in. Set your pace as something you think you could hold for more like 30-40 minutes straight if you needed to. If you get to the back half of the workout feeling fresh, then go ahead and rev the engine!

Utilize your scaling options so your first round of work does not take longer than 6:30.

Scaling Option A
270m Run
12-16 Calorie Bike
16 Burpees
80′ Carry (scale weight)

Scaling Option B
270m Brisk Walk
12 Calorie Bike
20 No Push Up, No Jump Burpees
80′ Carry (scale weight)

CrossFit Group Class Programming Template (WK5/8)

Some come for the fitness, some come for the pups

Charlie Running for Team for Kids

On November 3rd, I’ll be running my second NYC marathon. I’m running with Team for Kids, a team of adult runners who raise funds in support of New York Road Runners youth and community programs. Your donation will help empower youth and communities to develop and encourage healthy habits via running.

Together, we can help communities across the country to live healthier, more active lives. To donate, just click here or if it’s easier, Venmo @Charlie-Nagle.

I have until Wednesday October 9th to reach my fundraising goal and I am SO close- no amount is too small.

Thank you again to all who have already donated in support of this great cause. This community has been incredible and so supportive.

Our finish line is active kids, healthier lives, and stronger communities through running!

💚💚💚 Charlie

Workout of the Day

STRENGTH

2 (Squat) Snatches + 1 Overhead Squat

Notes
Take 15 minutes to work on the above complex. The snatches can be done as singles, resetting from the floor.

Start with light loads that allow you to focus on power, speed, coordination, accuracy, and balance. If all that’s consistent, then build in weight.

PARTNER METCON

60-40-20 Reps For Time of:
Alternating Dumbbell Snatches (50/35/20#)
Single Arm Dumbbell Thrusters
Calorie Row

Notes
Intent < 20 min

Partners accumulate the rep counts listed as a team for each movement before moving on to the next. Round 1 is 30 reps per person, per movement. Divide the work into small sets as desired.

Example:

Partner A 10 alternating snatches
Partner B 10 alternating snatches
x 3 sets = 30 each, 60 total

Partner A 5 SA DB Thrusters – L
Partner B 5 SA DB Thrusters – L

Partner A 5 SA DB Thrusters – R
Partner B 5 SA DB Thrusters – R
x 3 sets = 30 each partner (15 each arm!), 60 total reps as a team

And so on…
Once the round of 60 is complete, athletes complete 40 reps of everything (20 each partner), and then finish with the round of 20.

Scale the load of the DB today such that you can complete at least 10 snatches and 5 SA DB thrusters at a time.

If the 60 calorie row is tracking to take your team longer than 5 minutes, consider scaling the reps back slightly (54-36-18).

CrossFit Group Class Programming Template (WK5/8)

The power between Katie and Danny is UNBELIEVABLE.

FIGHT GONE BAD FUNDRAISING TIPS

TEMPLATE MESSAGE:

Workout of the Day

STRENGTH

Deadlift, Heavy 3

Notes
Work up to a heavy triple in 18 min. This is intended to be upwards of RPE 9/10, but all of your lifts should still be technically sound. You may reset on the floor for reach rep or go touch and go, whichever you prefer.

METCON

For Time:

2 Rounds of:
12 Kipping Pull Ups
50 Unbroken Single Unders

2 Rounds of:
8 Chest to Bar Pull Ups
50 Double Unders

Notes
Intent < 7 min

This is intended to be quick and dirty. Scale the volume or complexity of movement today to achieve the stimulus.

As prescribed, the single unders are unbroken. This is an opportunity to check in on your foundations (and not take yourself too seriously if you miss)!

Scaling Option A
2 Rounds
6 Pull Ups – Strict or Kip
50 Unbroken Single Unders
2 Rounds
4 CTB Pull Ups – Strict or Kip
25 Double Unders

Scaling Option B
2 Rounds
12 Foot Assisted Pull Ups
50 Single Unders
2 Rounds
8 Foot Assisted Chest to Bar Pull Ups
20 Double Unders (Count your attempts as well as successful reps)

CrossFit Group Class Programming Template (WK5/8)

Throwback picture to baby Herschel getting ready to deadlift heavy at CFSBK

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 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.

We’re hiring for Front Desk Staff!

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
Friday: 12pm-7:30pm

General availability for coverage.

Email charlie@crossfitsouthbroooklyn.com to apply.

Workout of the Day

FLOATER STRENGTH

A. Back Squat 3×10, Building

B. 3 Power Clean and 3 Push Press x 6-8 sets

C. Strict Ring Muscle Ups 1-3 reps x 4-6 sets

D. Deadlift, Heavy 3

Notes:
Tomorrow we have heavy deadlifts, plus pull ups and double unders in the metcon.

Clean and Push Press Complex: Aim to do 1 set about every 2 minutes. Complete power cleans as singles, resting a few seconds between. From your third clean, continue into 3 push presses, focusing on a smooth, vertical dip with the weight in mid-foot for each rep.

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

METCON

AMRAP 16 MIN
12/9/6 Cal Bike
20 Tuck Ups
130m Run
80′ Sandbag Carry (100/75/50#)

Notes
Intent is 3-5+ Rounds. There’s not much interference in this workout, so aim to keep your transitions as tight as possible and get right to work on the next piece.

The bike effort should be under 1 minute; scale accordingly.

80′ = 4 x 20′ segments between far lines in the gym

CrossFit Group Class Programming Template (WK5/8)

Daniel G taking his fitness to new heights!

Fight Gone Bad Team Names

FGB team names are due!!. If your team captain has not contacted JB yet please do ASAP at cfsbkcommunity@gmail.com. This year the top three best dressed teams are going to receive a RAD prize!

You can always check the Fight Gone Bad 2024 Scoreboard to see: team info, fundraising reports, event schedule and the live scoreboard.

Team 1: DEADLIFT vs PULLVERINE
Team 2: WHAT WE DO IN THE CFSBK SHADOWS
Team 3: PUMPED PONY CLUB
Team 4: BIG ELLIE ENERGY
Team 5: 2 RING CIRCUS
Team 6: OOPS I PR’ed AGAIN
Team 7: THE RAYGUNZ
Team 8: FLEX IN THE CITY 
Team 9: THE GYMNASTICS RINGS OF POWER
Team 10: YES CHEF
Team 11: THE CHALKING DEAD
Team 12: UNITED LIFTS OF CFSBK

FUNDRAISING

While some folks knock it out of the park, our goal is for every person who signs up to raise or donate at least $10 and contribute to the spirit of Fight Gone Bad. To raise money, all you have to do is share the link below with friends and family. It will ask them to write your name in so you can receive credit for the donation. We will provide some fundraising resources via email and on the blog.

Fight Gone Bad 2024 Fundraising link

About the Benefactor
BCHS is committed to ending homelessness in Brooklyn. We provide safe and clean supportive housing each year for more than 1,000 formerly homeless and at-risk women, children and men, and help them learn how to live productively and independently with dignity and hope.

Workout of the Day

STRENGTH

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

Notes
After spending the first four weeks of the cycle exploring false grip pull ups, supports/holds, and dips on the rings, today we’ll have an opportunity to potentially put it together.

Athletes who are proficient with dips and a “rings-to-chest” false grip pull up are good candidates to attempt a muscle up with or without assistance today! If you’re still working on the foundations of false grip strength, overall pulling strength, and ring dips, then you’ll get more training benefit out of spending time with one of the other scaling options.

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!

METCON

3 Intervals of 2:30 On / 2:30 Off:
20 Bench Press (95/65/45#)
20 Goblet Squat (24/16/12kg)
Max Row for Meters in remaining time

Notes
Choose weights that you can complete both movements unbroken for all three sets. Bench Press, suggeseted ~35-45% of 1RM. You should have several reps in the tank on your first round!

Start at about an 80-85% aerobic effort on the row — working hard, but not red-lining — and aim to beat your meters rowed on each subsequent interval. Use what you learned in the previous cycle about your row pacing to guide you. Throw the kitchen sink at it in your final round.

CrossFit Group Class Programming Template (WK5/8)

October Members of the Month: Leo, Phil, and Banksy!

Just like school, our Member of the Month feature is back in session. This October, we’re thrilled to spotlight a dynamic trio: Leo, Phil, and their adorable pup, Banksy! Since joining CFSBK in 2014, Leo and Phil have become integral parts of our community. They arrive to class with smiles and are ready to support both new and seasoned members alike. Their dedication shines through in their active participation at events and the positive energy they bring to our gym.

And then there’s Banksy! Much like Prince, Banksy possesses a delightful duality in his personality. Whether he’s sweet enough to make you pancakes or giving you that classic side-eye, he has a unique way of winning hearts all around.

With their diverse backgrounds and shared commitment to fitness they truly embody the spirit of CFSBK. Congratulations Leo, Phil, and Banksy!

Name (and any nicknames)
L: Leo D. (LD, just Leo)
P: Phil D. No nicknames.
B: Banksy, Sir Paul Banks, Banks

Where were you born, and where did you grow up?
L: Born in Kyiv, Ukraine (then USSR), NY transplant, grew up in Rockland County, NY
P: Born in Hudson County, New Jersey and raised in Bergen County.
B: Tennessee born and raised, NY transplant, with eternal gratitude to PupStarz Rescue!!

How long have you been CrossFitting, and how did you arrive at CFSBK?
L/P: We just hit 10-years!! We first dragged each other to Foundations–no fitness, shaking with terror–on September 2, 2014. We’d just quit smoking, gotten off the couch, and started running, but we knew we’d stop running when the weather turned cold. Needed something year-round, so… CrossFit?
B: I just hit 2-years!! I walked in, like wtf??

What are your current fitness goals?
P/L: Maintaining a consistent level of strength and mobility for as long as possible. In our first Foundations class, Coach Chris Fox started the class by squatting and saying, “This position should be available to you.” It stuck.
B: Maintaining a consistent, plant-free diet, maximum scritches.

What keeps you coming back to CFSBK?
L: The Coaches–always warm, welcoming, knowledgeable, and coming with some god forsaken new movement to keep things interesting. 10 years in, I still learn something new in every class.
P: The community. Duh.
B: Mostly a six-foot leash. But also shout out 7am friends like Hawk, Mozzie, Marlowe, Vinnie, Chewy, Zelda, and Penny (when she can be bothered).

Program your nightmare workout
L: “DT” in a Boat. Or any combination of thrusters anything. Thrusters: why?
P: 400m walking lunges.
B: Ruh?

Program your dream workout
L: Cindy!
P: 5 rounds, every 5 minutes: 10 bench press, 250m row.
B: Marrow bone until collapse.

Favorite and least favorite lift
L: Favorite: Power Clean; Least Favorite: Deadlift
P: Favorite: Clean + Jerk; Least Favorite: Barbell Lunges (Anything Lunges)
B: Favorite: Marrow Bone; Least Favorite: Ball–what is ball?.

Can you share a memorable experience or achievement from your time at CrossFit South Brooklyn?
L: All the first times: lifting a 45lb bar out of the stand (it was so heavy!!), cycling kipping pullups and double unders, Fight Gone Bad.
P: The first post-lockdown workout in the park with David and Jess Fox. What a relief to be back!
B: Woof!?

What do you think “success” means? How do you define it in your own life?
L: Gratitude for health, stability, and community.
P: I’m succeeding when I’m happy, and trying not to take things too seriously.
B: Marrow Bone, Sleep, Marrow Bone, repeat.

Ask me about that time I (or we)….
B: Ran off into 500 acres of wilderness just for kicks.
L/P: Met on the street on our first day of law school… or chased Banksy through 500 acres of wilderness.

What are you recommending right now?
L/P: TV: Slow Horses (Apple), English Teacher (FX); Music: Vampire Weekend, “Only God Was Above Us”; Cindy Lee, “Diamond Jubilee”; Theater: Oh Mary!; Books: “Long Island Compromise,” Taffy Brodesser-Akner.
B: Getting outside. Scritches. Bacon.

How do you spend your time when you’re not at CFSBK, and do you have any hobbies?
L/P: Friends, music shows (shoutout to NYC for all the amazing music!!), being sore/recovering from CFSBK.
B: Sleeping.

Any advice for new CFSBKers?
L/P: The hardest part is showing up. Just get yourself to the gym.

What’s the best decision you’ve ever made (besides joining CrossFit South Brooklyn)?
B: Shacking up with these two.
L: Shacking up with these two.
P: Shacking up with these two.