Workout of the Day

ASSISTANCE

3-5 Progressive Rounds for Load & Quality
4 Weighted Chin Ups
6-8 ea Contralateral Single Leg RDL
12-16 Alternating Tall Kneeling Rotational Med Ball Slam, 6-8ea
1:00 Row, Bike, or Jog

Notes
Focus your effort on the chin-ups, building to a heavy 4. Whatever variation you’re doing, aim for at least 2 sets at RPE 8/10 +.

Use the other movements as assistance work at a moderate intensity and load, given that you’ve got some heavy lunges on the back end.

Ball: Use a 6, 8, or 10# ball. Focus on power with each rep, trying to break the floor!

Chin Ups
A. 4 Bodyweight
B. 2 Weighted Negatives
C. 2 Negatives
D. 4 Box Pike Assisted

STRENGTH

A1. Back Rack Reverse Lunge
3×6 ea side, across

A2. Seated Bent Over Reverse Fly
3×10-15

Notes
Lunges: Take 2-4 warm up sets and work up to a heavier load than you used in Weeks 1 and 3.

You may re-rack the bar and rest between sides. Up to 30 sec is a good guideline.

Flyes: Keep your spine long, not hunched over. Create a mind-muscle connection to the back of your shoulder joint (rear delt) and the area between your shoulder blades.

CrossFit Group Class Programming Template (WK5/8)

Announcing our 5th Annual “Strong Sets” comedy show!

Get ready to laugh your abs off at our fifth annual comedy show on Friday, May 9th! We’ve assembled an incredible lineup and can’t wait to share this amazing night with our community and their friends. The show, “Strong Sets,” features some of NYC’s top stand-up comedians performing – yep, you guessed it – stand-up comedy! We’re proud to be the only comedy show in the world hosted at a gym, making us officially the strongest comedy show out there. No contest.

Your co-hosts for the evening are the hilarious Courtney Fearrington (Sirius XM) and Maria Heinegg (Bravo), and they’ll be joined by a fantastic roster of comedians guaranteed to leave you in stitches.

Doors: 7:30pm
Show: 8pm
Drinks: BYOB

Purchase a ticket here!

100% of income goes to performers
Full performers list to be released shortly

Workout of the Day

TAX DAY!

2 Rounds of:

AMRAP 5 Min
Bike Calories
*At “3,2,1, Go!” and every minute on the minute, perform 5 Toes to Bar

Rest 3 Min

AMRAP 5 Min
50 Double Unders
9 Burpees

Rest 3 Min

Notes
Take your first round through this at an 80-85% aerobic effort, working hard but in control of your breathing and nowhere close to red-lining. In the second round, our goal is to meet or beat our first scores. Push yourself to the degree your capacity allows. This might be as much mental as it is physical. Can you squeeze out a few more reps on the second go?

TTB:
A. 3-5 Kipping
B. 3 Strict
C. 7 v-ups or tuck-ups

Double Unders:
A. 20-40 reps
B. 30 sec practice
C. 5 DU attempts + 50 single unders

Burpees:
A. 7 full reps
B. 5 full reps + 4 no-push-up
C. 9 no-push-up

CrossFit Group Class Programming Template (WK5/8)

Joey doing a great job keeping his shoulders above the bar in the 1st pull of the clean

The Pulls of the clean?

The olympic lifts can be conceptually segmented into three phases or “pulls”. Each one has a particular range of motion and intent associated with it. Here are the three pulls as they relate to the clean:

First Pull: Controlled, patient lift from the floor to the knees. Focus is on maintaining back tension, balance over midfoot, and keeping your chest over the bar.

Second Pull: From knees to hips. This is where you build speed and power. Keep the bar close, stay connected, and finish tall with a violent extension of the hips, knees, and ankles.

Third Pull: Here is where you change directions to not pull the bar up, but rather pulling yourself under the bar. We’re looking for a quick turnover of the elbows, fast drop into the front rack, and meeting the bar with aggression and stability.

Can you see all three pulls in this slow motion video?

Workout of the Day

STRENGTH (A)

Every 90 seconds for 12 sets, complete (18 minutes):

Advanced
Power Clean and Push Jerk Waves (% of Clean 1 RM)

1) 1 rep at 70%
2) 1 rep at 75%
3) 1 rep at 80%

4) 1 rep at 75%
5) 1 rep at 80%
6) 1 rep at 85%

7) 1 rep at 80%
8) 1 rep at 85%
9) 1 rep at 90%

10) 1 rep at 85%
11) 1 rep at 90%
12) 1 rep at 95%

Example (163# 1 RM)
114#, 122#, 130#
122#, 130#, 138#
130#, 138#, 146#
138#, 146#, 154#

Beginner
1 Power Clean and Push Jerk (every 2-3 sets, increase weight)

Notes
This week the Advanced rep scheme waves up heavy singles. The goal remains the same: MAKE lifts! Adjust your numbers as needed to have a successful day and improve your technique one rep at a time.

The Beginner rep scheme is the same as it has been, but this week we encourage you to increase weights more frequently to work up to some heavier attempts.

STRENGTH (B)

B1. Clean Deadlift, 3×3, building
B2. Tall Kneeling Alternating DB Press, 3×12-20 alt @ 20X1 tempo, building or across

Notes
The Clean Deadlift should match the positions, posture and balance of the first pull of our Clean. If you were here last week, go a bit heavier or do sets across at your top weight from last week.

If you are limited by clean technique relative to your conventional deadlift, you may need to use a heavier percentage to train strength here. Regardless, choose weights you can perform with proper positioning. If you can shrug or high pull the weight, it’s too light!

The press variation is the same movement as Week 2. Refer back to your notes for loading guidance. Hold the tempo. Aim for at least 2 sets that feel like 8/10 RPE or harder.

CrossFit Group Class Programming Template (WK5/8)

A lovely mix of veteran and new CFSBKers at 10am class this Saturday

2019 CrossFit Games- Women’s Clean event

Want a little fitsporation? Check out this event from the 2019 CrossFit Games before today’s cleans.

Workout of the Day

FLOATER STRENGTH

A. Power Clean and Push Jerk, 6-9 sets x 2 reps
B. Back Rack Reverse Lunge, 3×6-8ea
C. Front Squat, 4×3-5
D. Bench, 4×3-5
E. Deadlift, 4×3-5

Notes
Tomorrow we have power clean and push jerks, clean deadlifts, and presses.

C&J: Start light and build in weight or use Monday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.

Lunges: Aim to increase weight from what you did last week.

Squat/BenchDeadlift: This is our second week with this scheme, so aim to increase load or reps per set. At least two of your work sets should be at least an 8/10 RPE.

Athletes can superset their main lift with another bodyweight or DB/KB movement.

METCON

AMRAP 15 Min
270m Run
10 Burpees
Floater movement (pick one):
a. 10 DB Thrusters
b. 10 Kipping or 5 Strict Pull Ups
c. 12 Box Jumps
d. 15 KB Swings

Notes
Use the above options to choose your own adventure and round out your training week!

Intent: 4-6+ Rounds

Run <1:30. Scale to 130m.

Burpee Scale
A. 7 full reps
B. 5 full reps + 5 no-push-up reps

For the floater movement, choose moderate loads and variations that you can perform unbroken.

CrossFit Group Class Programming Template (WK4/8)

The extremely talented Liz updating our events board

CFSBK Events

There’s always something around the corner at CFSBK. We push individual events on the blog but you always see the full list of events, clinics and fun stuff we’ve got brewing on our Events Page.

Workout of the Day

“Jackie”

For Time
1000m Row
50 Thrusters (45/35#)
30 Pull-Ups

Notes
Intent <10 min

Today’s workout is a classic CrossFit benchmark. If you’ve done this workout previously, look back at your score. The last time we programmed this appears to be 3/26/2018!

Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups to crank out large sets that test your conditioning.

Row: If this will take longer than 4:40 (holding a 2:20/500m split), consider scaling back to 800m.

Thrusters: Complete in 1-3 sets. Scale to a lighter barbell as needed (22/15#).

Pull-Ups:
A. 20 Kipping
B. 15-20 Strict
C. 15 Box Pike Foot Assist
D. 30 Ring Rows

CrossFit Group Class Programming Template (WK4/8)

 Jackie Pro

0

Workout of the Day

FLOATER STRENGTH

A. Power Clean and Push Jerk, 6-9 sets x 2 reps
B. Back Rack Reverse Lunge, 3×6-8ea
C. Front Squat, 4×3-5
D. Bench, 4×3-5
E. Deadlift, 4×3-5

Notes
Tomorrow we have rowing, thrusters, and kipping pull-ups.

C&J: Start light and build in weight or use Monday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.

Lunges: Aim to increase weight from what you did last week.

Squat/BenchDeadlift: This is our second week with this scheme, so aim to increase load or reps per set. At least two of your work sets should be at least an 8/10 RPE.

Athletes can superset their main lift with another bodyweight or DB/KB movement.

METCON

EMOM x 9 MIN
A. Max Reps Double Unders
B. 50 Sec Sandbag Hold
C. Rest

Notes
If you have more than 10 double unders in a row, use today to dial in your breathing mechanics, using slow, purposeful exhales to keep a steady, relaxed tempo to your breath.

Use a heavy bag!

CrossFit Group Class Programming Template (WK4/8)

We all fam in the club

Sunday, June 1st: Strength & Pride Powerlifting Event

A Queer Trans Strength Powerlifting Event and Fundraiser! 

Hosted by barbell and strength-training collective QueerTransStrengthNYC at CrossFit South Brooklyn, Strength and Pride offers a platform for amateur queer and trans athletes to show off their gains in the three powerlifting events: back squat, bench press and deadlift! This event is a pride celebration and strength exhibition, to raise funds for a good cause!  There will be no age/gender/weight categories. Meet t-shirt size guide available here: https://econo-graphics. com/bbrshirtsizing.jpg

Event Date: June 1, 2025

Register here!

Workout of the Day

STRENGTH

1 Snatch Pull + 1 Power Snatch x 6-8 Sets

Notes
Today, we’ll use the snatch pull as part of a lifting complex to “prime” the movement we want to create in the full lift. After the pull, reset completely for the power snatch. These are not touch and go reps.

METCON

For Time
9-7-5 Reps Each of:
Power Snatches @ 135/95/65#
Ring Dips

Notes
Intent < 6 min. This is a low volume workout (42 total reps), so choose a load and dip variation that challenges you. If you’re a ninja at both of these movements… send it!

Barbell: moderately heavy load you can complete steady singles with, ~70-80% of a power snatch 1RM. *Do not bail bars with 5 or 10# plates from overhead. Use a lighter barbell with heavier plates, for example 65# = 15# bar (white tape) + 25# plates on each side.

Ring dip: full volume is appropriate if you can complete the round of 9 in 1-3 sets. If scaling, choose a tough variation that forces you to break things up at least once.

Dip Scaling
A. 7-5-3 or 5-4-3
B. Matador
C. Toe Assist Ring
D. Toe-Assisted Box

CrossFit Group Class Programming Template (WK4/8)

Kevin and Herve doing a partner workout 🖤

The Snatch Pull

To help improve your understanding and execution, watch the video and/or read through the full description linked above of the snatch pull. Here’s a valuable snippet that clarifies the actions we’re looking to create:

Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once at lower to mid-thigh, open the hips explosively while driving vertically with the legs even harder to accelerate maximally.

Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual snatch. Here we want to focus on vertical power and balance.

As the legs and hips finish extending, shrug up and back and bend the elbows slightly to actively keep the bar against the body through the extended position—at no point should it move away.

Workout of the Day

STRENGTH

A1. ATG Split Squat, 4 x 5 ea @ 3011 tempo
A2. Three Point DB Row, 4 x 8-10 ea

Notes
Use a warm up first set to dial in proper set up and tempo, then add load. Both movements can be building or across. Look back at your training notes for guidance.

ATG split squat: Goal is a vertical torso, relatively straight back leg, and full contact between hamstring and calf of front leg at the bottom of the rep. Some athletes will need to elevate their front foot to achieve this or even allow their heel to lift slightly. Athletes can load suitcase or goblet style this week!

Rows: Heavy! Aim for two of your work sets to feel like RPE 9/10. Leave 0-1 reps in reserve.

Rest up to 30 sec between sides and up to 1 min between exercises today.

TEAM METCON

In teams of 3, complete 12 total rounds of:
15 Abmat Sit-Ups
15 Sec Bike Sprint for Max Watts

Notes
Alternate full rounds with your teammates, 12 total, 4 each.

The goal of today is to hit the highest power output possible on each bike sprint. Keep your eyes open and go as hard as you can. Legend has it gym member Paul Glenn has hit over 1600 watts!

CrossFit Group Class Programming Template (WK4/8)

A recent Diapers & Dumbbells post class group shot with baby wrangler, coach Noodles. We used a dumbbell stand in for moms that didn’t bring their baby to class 😆

Saturday, April 26th: Kipping Pull-Up Efficiency Clinic

Register here!

Workout of the Day

4 Rounds For Time:
400m Run
4 Bar Muscle-Ups
20 Goblet Squats @ 24/16/12kg
16 Push Ups

Notes
Intent ~16-22 min

Run fast and move with virtuosity! Maintain your ranges of motion and body positioning on the squats and push ups as you fatigue.

The goblet squat should be a light load you can do unbroken.

If your average round will take longer than about 5:30, scale back the volume or movement complexity on one or multiple movements. Ideas below…

Run:
A. 270m
B. 130m Run + 600m Bike
C. 800-1200m Bike

Bar Muscle Up:
A. 1-3 reps
B. 4 Kipping CTB Pull-Ups
C. 8 Kipping Pull-Ups
C. 4 strict, foot-assist, or band-assist Pull-Ups

Push-ups:
A. 8-12 reps
B. 16 Elevated reps

CrossFit Group Class Programming Template (WK4/8)

Welcome new Foundations Grads (starting top left): Yohta, Sara, Hanson & Ellen (2nd pic) Angelia, Eliza and Grace!

Help Save Cafe Grumpy’s GCS location!

Our friends Chris and Caroline—former Strength Cycle regulars—run Café Grumpy (yep, the awesome cold brew we stock in the fridge).

Their Grand Central location is at risk—the MTA has unexpectedly put their lease up for tender—and they need community support to stay in their space.

Please take a sec to sign their petition: https://chng.it/zPxvWQZccp

Let’s help them stay put.

Workout of the Day

STRENGTH (A)

A. Every 2 minutes for 9 sets, complete (18 minutes):

Advanced
Power Clean and Push Jerk Waves (% of 1 RM)

1) 2 reps at 70%
2) 2 reps at 75%
3) 2 reps at 80%
4) 2 reps at 73%
5) 2 reps at 78%
6) 2 reps at 83%
7) 2 reps at 80%
8) 2 reps at 85%
9) 2 reps at 88%

Example (163# 1 RM)
2×113, 2×123, 2×130
2×118, 2×128, 2×135
2×130, 2×138, 2×143

Beginner
2 Power Clean and Push Jerks
*Every 2-3 sets, increase weight

Notes
This week the Advanced rep scheme changes slightly and you will perform 2 power clean and push jerks every 2 minutes at the same percentages as Week 3. Accumulating an additional rep at higher percentages should help build confidence and consistency as you attempt heavier weights.

The Beginner rep scheme is the same, but this week we encourage you to increase weights more frequently to work up to some heavier weights.

STRENGTH (B)

B1. Clean Deadlift, 3×3, building
B2. Seated Arnold Press, 3×8-12 @ 21×1 tempo, building or across

Notes
The Clean Deadlift should match the positions, posture and balance of the first pull of our Clean. If you were here last week, go a bit heavier or do sets across at your top weight from last week.

If you are limited by clean technique relative to your conventional deadlift, you may need to use a heavier percentage to train strength here. Regardless, choose weights you can perform with proper positioning. If you can shrug or high pull the weight, it’s too light!

The press variation is the same movement as Week 1. Refer back to your notes for loading guidance. Hold the tempo, with 1 sec pauses at bottom and top of each rep. Aim for at least 2 sets that feel like 8/10 RPE or harder. Leave 0-1 reps in reserve.

CrossFit Group Class Programming Template (WK4/8)

Help this stray CFSBK pup find a home!

Yesterday, this sweet boy followed a member into the gym. He had no tags (or chip) and, based on his appearance and smell, had clearly been out for a while. He instantly won all our hearts—so sweet and gentle.

We set him up with a little spot, gave him food and water, and called 311. Animal Care came to pick him up. They’ll assess his health and hold him for 7 days to see if anyone claims him. If not, he’ll be put up for adoption.

We named him “Goblin” (because, of course), and we’d love to see him find a great forever home. If anyone in our community is interested, please let us know!

You’ll need to call Animal Care’s customer service at 212-788-4000, but you’ll also need our Front Desk staffer Andrew’s number—he made the call and it serves as the reference for Goblin.

To get Andrew’s number, you can:

• Ask him directly

• Comment here

• DM us on Instagram

• Email us at crossfitsbk@gmail.com

We’ll connect you with him. Let’s make sure Goblin finds the loving home he deserves! 🐾❤️