Workout of the Day

FLOATER STRENGTH

Back Squat
8-8-8-8

Snatch
2-2-2-2-2

Bench Press
8-12 reps x 4 Sets

Power Clean
3-3-3

Notes
Choose one lift and potentially a second dumbbell, kettlebell or body weight movement for a superset to round out your week. Tomorrow we have Front Squats, Burpees and hanging leg raises

METCON

5 Rounds for time of:
10 DB Snatches, left arm
25 Double Unders
10 DB Snatches, right arm
25 Double Unders

Notes
This is similar to a workout we performed on week 2 of this cycle. Jump rope ninjas should scale up to unbroken sets.

Double Unders
(+) Mandatory unbroken sets (if you trip before 25 you need to start back at 0 on that set)
Volume: 25/15/10/5
Singles: 40 reps

DB Snatches
+/50/35/20

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CrossFit Group Class Programming Template (WK7/8)

Want a free membership + hourly rate? Join our Front Desk!

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 shift we are looking to fill is below, so before applying, please make sure this fits with your schedule.

Friday: 5:45am-12pm

General availability for coverage.

Email charlie@crossfitsouthbroooklyn.com to apply.

Workout of the Day

AMRAP 24:00
Run 400m
Floater Exercise
16 Box Jumps or Step-Ups
Row 16/12 Calories

Floater Options
12-16 Kipping Pull-Ups
12-16 Kipping Toes to Bars

Notes
Today’s longer aerobic workout has a lot of options to customize your training today while preserving the stimulus for everyone. Move at a steady pace the entire workout with a push in what you think your last round will be.

Pull-Ups
12-16 kipping
8-12 banded/strict

Toes 2 Bars
12-16 Kipping/partial ROM
6-12 Hanging Leg raises (as straight as possible)
12-16 Anchored Sit-Ups

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CrossFit Group Class Programming Template (WK7/8)

Text and interview by Julie Barnard
Let’s give a big congratulations to our May Member of the Month, Jackie Wong! Hailing from Brooklyn, Jackie started CrossFit in 2017 in Long Island City and found his way to CFSBK after moving back to his home borough. It didn’t take him long to realize he’d found the perfect community – his first Saturday class was packed, the music was loud, the sweat was sweating, and the energy was through the roof.

Jackie’s fitness goals are all about getting stronger and faster. While he enjoys workouts with rowing, squat cleans, pull-ups, and push-ups, he’s not as thrilled about wall balls, burpees, and wall walks. Even so, he recently completed the CrossFit Open Rx, proving he’s always up for a challenge.

What makes Jackie truly special is his enthusiasm and positive energy, which in turn makes CFSBK shine. His advice to new members? Don’t be afraid to finish last; don’t hesitate to push yourself beyond your comfort zone. Congrats once again, Jackie! We’re so happy to have you under our roof.

Name (and any nicknames)
Jackie but never Jack. Some friends call me Jacks.

Where were you born, and where did you grow up?
I was born and raised in Brooklyn, NY with a brief stint in Queens but we don’t talk about that.

How long have you been CrossFitting, and how did you arrive at CFSBK?
I started CrossFit in 2017 at a box in LIC. When I moved back to Brooklyn, I was anxious to find another gym I would like. CFSBK was the second gym I checked out and dropped in on a Saturday group class. It was full, the music was loud and the sweat was sweating.

Who was your first gym friend?
My first CFSBK friend was Jen Kim who I first met in group class and then continued our friendship in Active Recovery on Saturday. Hopefully she isn’t sick of me yet.

Was there a particular coach or class that made you feel like you were part of the CFSBK community?
During one of coach Whit’s warm ups, we were doing some drills across the gym: run, jog, skip, etc… She told us to “walk on our heels” and my body immediately went on my toes as in “high heels.” Whit corrected me and said “your other heels.” We all had a good laugh!

What are your current fitness goals?
Getting stronger and faster. Turns out, it’s hard to do both!

Program your nightmare workout

4 rounds for time:
400m run
30 wall balls
20 burpees
5 wall walks

Program your dream workout

AMRAP 20:00 minute:
500m row
10 Squat cleans
15 Pull-ups
20 push-up

Favorite and least favorite lift
Favorite: Squats because every day is leg day
Least: Burpees

What keeps you coming back to CFSBK?
CFSBK has something for everyone and has created an inclusive community which I love. The environment is welcoming and fun despite the tough badass skulls.

Can you share a memorable experience or achievement from your time at CFSBK?
I did the Crossfit Open Rx this year for the first time. It wasn’t pretty but I’m so glad that I challenged myself!

What do you think “success” means? How do you define it in your own life?
Success to me means being proud of the effort you put into something whether or not you achieve it. Putting in the work and being true to myself.

Ask me about that time I….
Fans thought I was a K-pop star while in Paris…

What are you recommending right now?
Espresso by Sabrina Carpenter. It’s going to be the song of the summer.

What are you up to when you’re not at 597 (or 608) Degraw Street, and do you have any hobbies?
Recently I have been exploring movement outside of the gym, and started taking some ballet classes.

If you could have any superpower for just one day, but you get to choose the superpower and when you activate it, what would you choose and when would you use it?
I would teleport to Japan to get fresh sushi for dinner, and go dancing in Berlin but make it back in time for group class.

Any advice for new CFSBKers?
Don’t be afraid to finish last in a workout because if you are not questioning your life, you’re not doing it right. And go heavier than you think you can or want to.

Workout of the Day

STRENGTH

Every 4:00 for 4 Progressive Sets
8-12 Bench Press
16 DB Walking Lunges

Notes
This couplet should take about 1:30 or so. Stay within the rep scheme and unbroken on the bench but push the weight. Same for lunges, challenge yourself on loading. 16 total reps, 8 per leg.

ASSISTANCE

3 Progressive Sets of:
12-16 DB Pull Overs
8e Single Leg RDLs

Notes
The final two sets of this should be very challenging. Use an upright for support if your balance prevents you from going heavy on the RDLs. Support will allow you to control your hip position, go heavier, and get more out of the movement as the weight increases.

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CrossFit Group Class Programming Template (WK7/8)

Every person here for their own reasons, but everyone working together, supporting each other, for us all to be the best version of ourselves

🤸‍♀️Register for May UpsideDown Class Series 🤸‍♀️

This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at CrossFit. Come advance your capabilities through this inversion work deep dive. Experienced hand balancers and new students are equally challenged and welcome. There is no age limit, or weight limit. Please bring an open mind, patience, and the ability to touch the floor! Pet photos are also encouraged.

The Upside Down Class Series meets once a week for four weeks and are offered at two levels:

May Beginners Series
Beginner level is either for repeat students looking to expand their basics or for new students to learn the appropriate foundations for the intermediate class.

Mondays 5/13-6/2 5:30-6:30pm
Sign up here!

May Intermediate Series
Intermediate level is for students who have worked on foundations with Coach SuzanneMichelle previously and would like to progress further.

Mondays 5/13-6/26:30-7:30pm
Sign up here!

Workout of the Day

STRENGTH

Take 12 minutes to work up to a submax heavy single on the Snatch

Notes
These can be squat or power snatches depending on your comfort level and soreness. Compare to last week’s snatches.

Coaching Focus: Bailing Snatches

METCON

5 Rounds for time of:
5 Power Snatches
10 Chin-Ups
Run 270m

Notes
Power Snatches
should be on the medium/heavy end. Heavier than last week’s 1:00 intervals if you were here. They should be performed as 5 singles and you should not be missing reps here.

Chin-Ups
These should be completed in 1-3 sets per round. Assist some or all reps with a band or self assisted reps.

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CrossFit Group Class Programming Template (WK7/8)

ChrisA (still an active member!) and David doing a partner stretch in 2009 when we were still in the Brooklyn Lyceum

Next Friday, April 10th! Strong Sets Comedy show at CFSBK!!!

Get ready to laugh your abs off at our fourth annual comedy show on Friday, May 10th! 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.

Here’s the lowdown:

• Doors open at 7:30 pm
• Show starts at 8 pm
• Tickets are $15 – grab them here!

Oh, and it’s BYOB, so feel free to bring your favorite drinks. Get ready for a night of great comedy and even better company. We can’t wait to see you there!

Workout of the Day

Every 5:00 x 5 Rounds

8 Back Squats

AMRAP to 2:30 mark:
16 DB Push Presses
36 Double Unders

Notes
Perform 8 heavy back squats followed by the couplet until the 2:30 cap each round. Your squats may be progressive or across, but they should be hard and unbroken.

Double Unders
This should take around 15-30 seconds at most, scale volume accordingly
36/28/20 Double Unders
44 Single Unders

Push Press
Most rounds should be unbroken but challenging. +/40/30/20/-

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CrossFit Group Class Programming Template (WK7/8)

Albrey on Saturday’s Squat Clean Push-Up couplet

The Dumbbell Push Press

Workout of the Day

“Mythic Strength”

Farmer’s Carry 
Work up to 3 heavy rounds, 40 ft down, 40 ft back. 10 sec hold at end of each 80 ft round. Rest 2-4 minutes between sets.

Sandbag & “Circus” Dumbbell Superset
Light Sandbag Pick + Extension x 5 reps
Medium Dumbbell 4 Reps /side (add Fat Grip if possible)

4 rounds, Rest 1 min – 90 sec between rounds 

Shoulders + Trunk Pump
Straight Leg Sit Ups: 20 reps, minimal rest
Lateral Raises: 30 reps, minimal rest
5 Min time cap.

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CrossFit Group Class Programming Template (WK6/8)

Bo told us that when he started Foundations he could only do three push-ups. Fast forward to yesterday’s workout where he just completed 161 (beautiful!) push-ups in a workout!! Way to go Bo!!!

Front Desk Staff Wanted!!!

Workout of the Day

E2MOM x 12 Rounds
3 Squat Cleans
AMRAP Push-ups to 1:00 mark

Rest 1:00

Notes
This is a high volume push-up workout and a good referential workout for “Murph” coming up on Memorial Day.

Squat Cleans
These should be performed as three singles and comleted in around :15-:20. Recommended loading would be +/155/135/95/75/-

Push-Ups
Choose a push-up variation that will allow you to get at least 8-10 push-ups per round. This can be achieved by using an elevation if needed. You can also consider doing a hybrid set for example performing 3 push-ups from your toes, followed by 5 from your knees if needed.

If you’re an absolute push-up ninja, wear a weighted vest!

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CrossFit Group Class Programming Template (WK6/8)

Coaches David and Erick testing today’s workout.
Coach David’s notes: Finished each round of cleans in about :18, should have gone a little heavier than 135lbs but it got the job done.
Push-ups were: 22-15-12-12-12-12-12-12-12-12-13-11 reps (157 total) Tried to do 8/4 after the 6th round which worked out well.

Strong Sets returns to CFSBK!

Get ready to laugh your abs off at our fourth annual comedy show on Friday, May 10th! 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.

Here’s the lowdown:

• Doors open at 7:30 pm
• Show starts at 8 pm
• Tickets are $15 – grab them here!

Oh, and it’s BYOB, so feel free to bring your favorite drinks. Get ready for a night of great comedy and even better company. We can’t wait to see you there!

Workout of the Day

FLOATER STRENGTH

Back Squat
Heavy 1 then, 80% AMRAP

Bench Press
Heavy 1 then, 80% AMRAP

Shoulder Press
Heavy 1 then, 80% AMRAP

Deadlift
5-5-5

Snatch
1-1-1-1-1

Notes
Choose one lift and potentially a second dumbbell, kettlebell or body weight movement for a superset to round out your week. Tomorrow we have squat cleans and push-ups.

METCON

Every 4:00 for 4 Sets:
Run 400m

Bike sub
1000-1200m Bike

Notes
Build intensity over 4 progressive sets. Use the first 2 sets as about a 70% effort dialing in any mechanics and paying attention to your pacing. Try to push harder on the latter two runs.

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CrossFit Group Class Programming Template (WK6/8)

Quarterfinals Results

The following athletes qualified for and competed in the 2nd stage of the official CrossFit competitive season, quarterfinals. They forged through 4 brutal tests and are listed below in order of worldwide rankings. Some athletes qualified for both the overall division as well as an age group category, others competed in just age group divisions. See below to see how it all shook out and check out our affiliate page for more information

Women’s Division

Whitney Hubbard
Women 3976th
Women (35-39) 798th

Laura Cephus
Women 4427th
Women (35-39) 886th

Stephanie Arabagian
Women 7117th

Ashley Macha
Women 9049th
Women (35-39) 1931st

Sarah Tanner
Women 10665th
Women (35-39) 2323rd

Yu Tian
Women 13913th

Cidney Falk
Women (40-44) 1693rd

Heidi Schnappauf
Women (40-44) 2507th

Jennie KixMiller
Women (65+) 178th

Men’s Division

Matias Friz
Men 582nd

Jeff Horowitz
Men 6147th

Sammuel Auld
Men 6216
Men (35-39) 1236th

Dan Calanca
Men 6252nd
Men (35-39) 1216th

Brett Ferguson
Men 7873rd
Men (35-39) 1588th

Stephen Fay
Men 10058th

Dan Conroy
Men 14640th

Charles Garrett
Men 16554th
Men (40-44) 2854th

Workout of the Day

METCON

4 Rounds for max reps of:
1:00 Bike Calories
1:00 Rest
1:00 Double Unders
1:00 Rest

Notes
Bike, jump, Rinse repeat!

Air Bike
intervals should be hard but not all out sprints, you’ll die. Try to push challenging but sustainable numbers on this workout. It should not be pleasant.

Jump Rope
If you can do even 1 double unders, perform as many as you can in the minute. If you have no doubles, you can either make attempts or perform 1 minute single unders with the goal of one unbroken set.

SKILL & STRENGTH

Kipping Pull-Ups

Part 1: EMOM x 8:00 (4 sets):
A: :10-20 Pull-Up Lock Off
B: :30 Hollow Rocks or Hold

Part 2: 5 Sets (about every 2 min):
Choose ONE of the following movements to practice:

A: Top Down Pause Kipping Pull-Ups x 3-5 reps
B: Negatives x 2-3 reps
C: Self (Foot) Assisted Negatives x 2-3 reps

Notes:
If you have 1-3 mature strict pull ups already, then choose option A to practice kipping mechanics today. If you’re building strength towards pull-ups, then choose option B or C! This is the same progression as week 1.

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CrossFit Group Class Programming Template (WK6/8)

Sometimes going to the gym is just chilling with the homies. Caroline, Jen and Jessica take in some sun during quarterfinals

Workout of the Day

METCON

4 Rounds for max reps of:
1:00 Bike Calories
1:00 Rest
1:00 Double Unders
1:00 Rest

Notes
Bike, jump, Rinse repeat!

Air Bike
intervals should be hard but not all out sprints, you’ll die. Try to push challenging but sustainable numbers on this workout. It should not be pleasant.

Jump Rope
If you can do even 1 double unders, perform as many as you can in the minute. If you have no doubles, you can either make attempts or perform 1 minute single unders with the goal of one unbroken set.

SKILL & STRENGTH

Kipping Pull-Ups

Part 1: EMOM x 8:00 (4 sets):
A: :10-20 Pull-Up Lock Off
B: :30 Hollow Rocks or Hold

Part 2: 5 Sets (about every 2 min):
Choose ONE of the following movements to practice:

A: Top Down Pause Kipping Pull-Ups x 3-5 reps
B: Negatives x 2-3 reps
C: Self (Foot) Assisted Negatives x 2-3 reps

Notes:
If you have 1-3 mature strict pull ups already, then choose option A to practice kipping mechanics today. If you’re building strength towards pull-ups, then choose option B or C!

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CrossFit Group Class Programming Template (WK6/8)

Strong Sets returns to CFSBK!

Get ready to laugh your abs off at our fourth annual comedy show on Friday, May 10th! 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.

Here’s the lowdown:

• Doors open at 7:30 pm
• Show starts at 8 pm
• Tickets are $15 – grab them here!

Oh, and it’s BYOB, so feel free to bring your favorite drinks. Get ready for a night of great comedy and even better company. We can’t wait to see you there!

CFSBKer looking for a roommate!

Stephanie A. is searching for a roommate! Let’s help a fellow CFSBK member find someone awesome to take the second bedroom—with its own bath!—in her dreamy apartment.

Here’s what she’s offering: a stunning corner unit with 2 bedrooms and 2 baths, a roomy living area, floor-to-ceiling windows with city views, an open kitchen, and an in-unit washer/dryer. It’s in a downtown Brooklyn high-rise, just a 5-minute walk from several train lines (Jay St Metrotech A/C/F and Dekalb Ave Q/R/B), pet-friendly, and complete with an elevator and full concierge service. Plus, it’s just a short walk to Trader Joe’s!

Steph also has a barbell, Olympic plates, squat rack, and a pull-up bar for anyone to WOD their face-off without leaving the comfort of their home. She is rarely home and is super clean and friendly!

Just email stephanie.arabagian@gmail.com to see photos and chat about the following details: Move-in date is August 20th but confirmation needs to happen by May 20th. The fee to add a roommate is $500, but the monthly rent is $2300 after that for the one bedroom / one bath. She’d love to hear from you!

https://crossfitsouthbrooklyn.com/workout-of-the-day/2024/04/24/11641.html/