Workout of the Day

5 rounds for load and times:
8 Bench Press
Row 500m

Transition to the row once you’re done with the bench. Rest as needed between rounds, we recommend 3-5+ minutes. 

Notes
Today’s workout is a couplet in which your score per round is how heavy you lifted and your 500m times. Each set is ideally unbroken on the bench press but if you end up having to break it up just complete the 8 in however many sets needed then drop weight for the next round. Each row should be a full effort 500.

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Programming Template: Week 5/6

Amy with our new logo on the front desk. David’s mom got him this for his birthday😄

The Bench Press

This 5 minute video covers the exact method we recommend and teach for the bench press.

Workout of the Day

STRENGTH

Overhead Squat
3-3-3-3-3

Notes
Work up to a heavy triple on the OHS. Prioritize stability and range of motion above loading if this movement is difficult for you.

ASSISTANCE

3 Sets NFT:
12-16 Heavy Walking Lunges
6-12 Strict HSPUs or DB Z Presses

If you didn’t come yesterday you can substitute 3×3-5 hard Chin-Ups for the lunges or pressing

Notes
Superset two exercises and work up through 3 progressive sets of the assistance. Rest as needed between exercises.

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Programming Template: Week 5/6

Judy and Will having a little chat mid partner workout

The Overhead Squat with Greg Everett

Workout of the Day

PARTNER METCON

12 Rounds for time
12 Wall Ball Shots
12 Kipping Pull-Ups
12 Box Jump Overs 24″/20″

(+) 30/25/20 lb Medball

Notes
Partners alternate complete round until each person has performed 6. Each round should take between 1:30-2:00 with the entire workout taking around 18-24′

Pull-Ups
12/10/8/6 Kipping
8/6/4 Strict or Banded
12 Ring Rows or Self Assisted

ASSISTANCE

Choose 1-2 exercises:
DB Bent Over Rows 3×8-12
DB Reverse Lunges 3×12-16
DB Shoulder Press 3×8-12
Abs of choice 3 sets

Notes
Round out your week with some floater assistance work. Tomorrow we have OHS, lunges and DB Shoulder Press. Wednesday is Bench Press and Rowing

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Programming Template: Week 5/6

Sara G kicking ass and taking names on a Saturday

This Friday: Tin Slingers with R.A.D!

This ain’t a call out for the light-hearted. Part-timers tune out. We’re talking to the bar bendin. Max Repping. Tin Slingers. RAD is coming back to CFSBK for a fun partner throwdown with food, drinks, prizes, a DJ, Emcee, and some of the best CrossFit athletes in the world. This is a free MM/FF partner workout.

WITH SPECIAL GUESTS DANIELLE BRANDON, JOSH BRIDGES, JAY CROUCH, AND MADDIE STURT.

Athletes Register Here

Only one person from your team of 2 needs to register on eventbrite.

Athletes Register for free here! 

Spectators Register Here

All spectators NEED to register as well. This includes all CFSBK members and staff who would like to attend the event.

Spectators register for free here

Workout of the Day

STRENGTH

Single Arm DB Row
5×8-12

Notes
Work up through 5 progressive sets. The last set or two should be taken to failure. Only match the reps of your weaker arm.

METCON

EMOM 20:00
A: :45 Row, bike or ski erg
B: :45 Burpees

Notes
Goal is to stay consistent. This should feel aerobic and sustainable. If you want to burn it down wait for the last 2-3 rounds.

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Programming Template: Week 4/6

Mara, KLove and Claire 

Register for Fight Gone Bad 2026!

Saturday 10.31.25 🎃 from 8:30-12pm

Since 2009, Fight Gone Bad has been one of CrossFit South Brooklyn’s most beloved community traditions—part grueling workout, part costume party, and all heart. Each year around Halloween, teams come together to sweat, get weird, and raise money for local causes that make Brooklyn stronger. Over the years, we’ve raised more than $520,000 for charity, and in 2026 we’re once again answering the call to serve our community by supporting Brooklyn Community Housing & Services.

Register here for $20 (Mandatory)

100% of your purchase goes to BCH&S

Register a team (Optional)

Like last year, teams of up to 7 people may form a team together. Just put everyone’s name on your team into the spreadsheet above. Teams with less than 7 people may have additional people added to your team. Everyone who registers will be placed on a team regardless so no stress!

Workout of the Day

For Time:
100 Double Unders
5 Clean and Jerks 205/135/95
75 Double Unders
5 Clean and Jerks 185/125/85
50 Double Unders
5 Clean and Jerks 165/115/75

Notes
Today’s workout is a potent couplet of double unders and clean and jerks. This workout should be a 6-10 minute effort. For barbell loading, consider using somewhere around 80%, 75% and 70% (or lighter) of your best clean and jerk. Today’s cleans are intended to be full squat cleans and we’ll have plenty of time before the workout to warm-up the lifts.

Additional C&J Options
205/185/165
185/165/145
165/145/135
155/135/115
135/125/105
115/95/85
95/85/75
85/75/65
…

Jump Rope
100/75/50
75/50/25
50/25/15

150/125/100 Single Unders

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Programming Template: Week 4/6

Darin throwing around 155 in last weekend’s birthday workout

Today’s Workout Demo

Today’s workout is a CrossFit.com workout. Watch Brooke Ence and Jon Pera get after it at “The Ranch”, home of the original CrossFit Games

Workout of the Day

FLOATER STRENGTH

Choose one exercise
– Bench Press 3-3-3-3-3
– Back Squat 3-3-3 85% rep out
– Power Snatch 3-3-3-3-3
– Off menu order

Notes
Tomorrow we have Squat Clean and Jerks and Double Unders

PARTNER METCON

6 Rounds for time of:
16 Anchored Weighted Sit-Ups 40/30/20
16 Kipping Pull-Ups

(+) 8 Bar Muscle-Ups

Notes
Short and sweet today. Partners alternate full rounds until each person has completed 3.

Kipping Pull-Ups
16/12/8 Kipping
10/8 Strict or Banded
16 Jumping Pull-Ups

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Programming Template: Week 4/6

Learn more and register here!!!

Anchored Weighted Sit-Ups

Workout of the Day

METCON

For Time:
25 power snatches 75/55/35
25-calorie Air bike
25 power snatches
25-calorie Air bike
25 power snatches

Notes
Today is a variation on the hero workout “Randy“. The snatches should be light and completed in 1-3 sets per round with minimal rest. Aim for a 9-14 minute workout. Try to push hard on this one.

ASSISTANCE

DB Bench Press
3×8-12

Notes
Perform 1 BW warm-up followed by 3 very challenging sets. Try to hit failure on your 3rd set.

If you’re benched out from this week you can perform chin-ups or DB Presses instead. Just know we have kipping pull-ups on Friday and Jerks on Saturday.

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Programming Template: Week 4/6

Vano warming up his deadlifts from last Thursday’s heavy triples

🦊 Sunday 10/11: “Lady Fox” Memorial workout and community gathering 🦊

Join us on Sunday 10/11 for a very special day commemorating the life and legacy of Jessica Fox. This event will take place on Jess’ birthday. There will be an optional workout, fundraiser for her favorite animal sanctuary, tacos and ice cream as well as group meditation led by Chris Fox plus more TBA. The event will take place from 2-5pm. If you plan on attending please RSVP below by Friday 9/25 so we have an accurate headcount for food.

Workout of the Day

STRENGTH

Back Squat
3-3-3
85% AMRAP

Notes
Perform 4-5 warm-ups followed by three work sets finding a heavy triple for the day. Then take 85% of your top set and perform an AMRAP. This should put you somewhere around 6-10 reps on your final set. Cap your AMRAP around 10-12 reps.

Example:

Warm-up sets:
45×10
75×8
95×5
115×3

Work sets
135×3
140×3
145×3
125×9

PARTNER METCON

In 12:00
270m Run
Max Distance Row

Notes
One partner starts on the run while the other starts on the erg. Everytime a partner comes back from the run switch places. Score is total meters rowed at the end of 12:00

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Programming Template: Week 4/6

Register for Fight Gone Bad 2026!

Saturday 10.31.25 🎃 from 8:30-12pm

Since 2009, Fight Gone Bad has been one of CrossFit South Brooklyn’s most beloved community traditions—part grueling workout, part costume party, and all heart. Each year around Halloween, teams come together to sweat, get weird, and raise money for local causes that make Brooklyn stronger. Over the years, we’ve raised more than $520,000 for charity, and in 2026 we’re once again answering the call to serve our community by supporting Brooklyn Community Housing & Services.

Register here for $20 (Mandatory)

100% of your purchase goes to BCH&S

Register a team (Optional)

Like last year, teams of up to 7 people may form a team together. Just put everyone’s name on your team into the spreadsheet above. Teams with less than 7 people may have additional people added to your team. Everyone who registers will be placed on a team regardless so no stress!

Workout of the Day

METCON

Every 2:00 x 10 Rounds
6 Strict CTB Chin-Ups
9 Burpee Box Jump Overs 24″/20″

Notes
The Chin-Ups and Burpee Box Jump Overs should be completed in a minute or less. In order to accomplish this the chin-ups need to be completed unbroken or in maximum 2 quick sets. You may also need to treat the Burpee Box Jump Overs as an AMRAP to the 1:00 mark. The goal is to try and be consistent each round.

Chin-Ups
6/3 Chin-Ups
6 Kipping pull-ups
6 Banded Chin-Ups
6 Self Assisted or Ring Rows

ASSISTANCE

3 Progressive sets of:
8-12 DB Pull Overs

and/or

16 DB Reverse Lunges (if you didn’t come yesterday)

Notes
It only works if its hard.

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Programming Template: Week 4/6

We had a great turnout for our birthday party/member appreciation night. There are more pictures from Saturday in our Flickr

Burpee Box Jump Overs

Today’s BBJOs need to be completed very quickly in order to finish within the minute. Coach David was able to perform every round in today’s workout in :51 by using the fastest version shown in the video below.

Workout of the Day

STRENGTH

Bench Press
3-3-3-3-3

Notes
In roughly 5-8 total sets work up to a heavy triple on the bench press. Below is an example of what today could look like.

45×10
95×5
115×3
135×3
155×3
165×3
175×3

METCON

Every 2:00 x 5 Sets
10 Strict Toes to Bars
10 Weighted Reverse Lunges

Notes
Each interval should take you roughly 1:00 to complete. This workout will tax your grip stength, mid line and legs. There isn’t a huge cardio respiratory element to today’s metcon, but it should still feel like WORK.

Lunges
Hold two dumbbells suitcase style, go heavy. If 50s/35s arent very challenging for 10 reps… go heavier.

Toes to Bars
An unbroken set of T2B will take :30 or less. Try to spend no more than :45 on the bar each round. Scale reps, range of motion or the movement to meet your abilities.

10/7 Strict
10 Kipping
10 Hanging Leg Raises
10+ V-ups

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Programming Template: Week 4/6

RAD Returns to CFSBK on 10/2

R.A.D TIN SLINGERS @ CFSBK on 10/2

This ain’t a call out for the light-hearted. Part-timers tune out. We’re talking to the bar bendin. Max Repping. Tin Slingers. RAD is coming back to CFSBK for a fun partner throwdown with food, drinks, prizes, a DJ, Emcee, and some of the best CrossFit athletes in the world. This is a free MM/FF partner workout.

CROSSFIT SOUTH BROOKLYN
ON OCTOBER 2ND AT 6 PM.

WITH SPECIAL GUESTS DANIELLE BRANDON, JOSH BRIDGES, JAY CROUCH, AND MADDIE STURT.

Workout:

14 Minute AMRAP, with a Partner:
Buy in (1:1): 3-6-9-12-15
Power Clean (135/95#)
Burpee over Bar

With remaining time:
Max Clean (each partner)
Score – Partner 1 heaviest clean + Partner 2 heaviest clean Clean (each partner)

Food, drink and prizes powered by R.A.D®

Register for free here! (only one person per team needs to register)