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.

Workout of the Day

STRENGTH

Every 2 Min X 4 Sets
3 Power Clean + 3 Push Press

Every 2 Min X 4 Sets
2 Power Clean + 2 Push Press

Notes
Back to push presses! Continue to refine your technique today.

Complete the power clean as singles, resting a few seconds between. From your third power clean, continue into the 3 push presses, either resetting at the shoulder or cycling from overhead if you are consistent in your dip mechanics. Focusing on a smooth, vertical dip with the weight in mid-foot for each rep.

METCON

Buy In: 25/20 Cal Bike

3 Rounds for Time:
10 Handstand Push Ups
3 Hang Power Cleans @ 185/125/85#

Buy Out: 400m Run

Notes:
Intent < 10 min

The bike and run are intended to be efforts of < 2:15, working at a tough pace. Scale accordingly to keep the intent of the workout.

The hang power clean should be heavy, as there are only 9 total reps in the workout. Choose something that challenges your technique and strength.

HSPU may be strict or kipping. Prerequisite to perform kipping reps is 1 strict rep to the same range of motion. Choose a rep scheme that you can complete in 1-3 sets, within about 45 seconds per round.

HSPU Scaling
A. 6-8 HSPU
B. 6-10 Box Piked HSPU
C. 10 DB Z Press

CrossFit Group Class Programming Template (WK5/8)

Liz M appreciation post! Liz is a longtime CFSBKer and front desk staffer who works hard behind the desk to make sure members are taken care of. She also works so hard in class always moving well, lifting impressive weights and being a friend to all. We love Liz!!!

Scaling the Handstand Push-Up

Workout of the Day

STRENGTH

A1. Back Squat 3×10, building
A2. Three Point DB Row, 6-10 ea @ 2011 tempo

Notes
Look back at your notes from the previous few weeks. As long as you’re feeling recovered and nourished, go a bit heavier today than you did in week 1 for the same rep scheme.

For longer sets like this, find the balance of breathing and bracing to support good movement. Don’t rush through the set. Be deliberate.

Use a @2011 tempo on the rows: 2 seconds down, no pause at bottom, 1 sec squeeze up, 1 sec pause at top. Try the next heavier DB today and see what happens!!

ASSISTANCE

4-5 Rounds for Quality
1:00 Jump Rope Practice
8 Strict Toes to Bar
6-8 ea Plate Loaded Lateral Box Step Down

Notes
This is a quality-based workout, so the emphasis is on technique and control, not speed or intensity. Move mindfully to develop skill, strength and coordination.

For the jump rope practice, work on something you suck at! Double Unders or Crossovers are both great options today

Toes to Bar Scaling
A. 8 Strict Toes to Rings
B. 8 Strict Knees to Elbows
C. 8 Incline Toes to Bar

CrossFit Group Class Programming Template (WK5/8)

Big congrats to Yu and Will on their marriage!!

Fight Gone Bad Sponsors Wanted!

We’re looking for additional sponsors for Fight Gone Bad this year. Any items, coupon codes, services offered or anything you can think of that we might use to help support our top donors and event winners would be appreciated! Please contact JB at cfsbkcommunity@gmail.com if you have something to offer or ideas/connections etc. Thank you!!

Workout of the Day

FLOATER STRENGTH

A. Back Squat 4×4, Building

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

C. Strict Press 4×4, Building

D. Bench Press 4×4, Building

Notes
Tomorrow we have back squats, DB rows, jump rope, strict toes to bar, and single leg work.

Clean and Jerk Complex: Aim to do 1 set about every 2 minutes. Power cleans are not touch and go; complete them as singles, resting a few seconds between. From your third power clean, continue into 3 push jerks, focusing on a smooth, vertical dip with the weight in mid-foot for each rep. The intention is to increase 2.5 – 5% from last week.

METCON

AMRAP 15:00
Sandbag pick + high pull x 5
Run 270 M
SA Farmer’s Carry 80 ft/side*
Run 130 M
Sandbag carry 2 laps** (160 ft)
Run 130 M

Notes:
Go heavy on the sandbag picks and carries. Farmer’s should be moderately heavy (think back to what you did two handed last weekend, and increase on that slightly), *down and back gym length on each arm. The runs should be short and intense. Sandbag carries down back gym length x2.

CrossFit Group Class Programming Template (WK4/8)

Happy 40th Birthday Coach Brett!!!!

Defining Fitness

What does it mean to be fit? What is the definition of fitness? Check out veteran CrossFit seminar staff and friend of CFSBK Denise Thomas explain!

Workout of the Day

SKILL: Rope Climbs

WEAR LONG SOCKS AND/OR PANTS TODAY

METCON

EMOM x 28 MIN
A. 12/9/6 Cal Bike
B. 1-3 Rope Climbs (15′)
C. 15/12/9 Cal Row
D. 40 sec Floater Exercise:

-Goblet Reverse Lunges
-Burpees
-Sit Ups

Notes
The intent for today is sustainable, quality effort for the full 28 minutes.

You should be able to finish each “station” by the 40 sec mark consistently so you have time to recover and transition. Scale accordingly on any and all movements!

A good guideline is to start your first round at what feels like an 80% effort — not a conversational pace, but nowhere near redline/threshold. Hold those rep counts for a few rounds, and then if possible increase in the later rounds. Otherwise, hold steady.

For the floater exercise, choose something that corresponds to your needs based on what you have/haven’t done this week.

We have 5 ropes available for use, so in full classes, a few athletes may need to trade off reps with a buddy.

Rope Climb Scaling:
A. 1-2 Partial Height Rope Climbs
B. 2 Supine to Stand Rope Climbs
C. 3-5 Chin Ups (Strict or Foot Assist) + 10 Tuck Ups

CrossFit Group Class Programming Template (WK4/8)

When a multi year CrossFit Games athlete is your judge in the open…

Today! Free Dynamic Movement sessions with JMD!

Loooooooooong time CFSBK JMD (pictured above) will be hosting FREE movement sessions for CFSBK members! Each session will have a different focus.  However, there will be crossover from week to week.  Folks are encouraged to attend all three sessions.  However, if you can only make it to one, that works too.September 28th: Balance. dynamic and stationary. absorbing input, two feet, one foot
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

Similar to CrossFit, there are entry points for people of all abilities.Take a look at the instagram accounts linked above and below for a visual sense of the kinds of work we will be engaging with.

Marcello Palozzo

Movement Practice Paris

Republic of Movement

APECO Movement School

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

A1. Strict Press 4×4
A2. Seated Good Morning 4×8-10 @ 3011 tempo

Notes
Superset the two movements, resting about a minute between each. You may build in weight on both exercises; your last two sets of pressing should be at least an 8/10 on the RPE scale.

We will use DB or KB loading for the good mornings, with the weight held either behind the neck or in front, goblet style. Focus on a true hip hinge, with a rigid trunk and long reach of your spine out across the room as you descend.

METCON

3 Rounds, Each For Time
18 DB Push Press @ 50/35/20#
24 Box Jump Overs @ 24/20/16″
30 KB Swings @ 32/24/16kg
Rest 1:00 between rounds

Notes
Intent < 13 min total, or no more than 3:30/round. Scale as needed.

The minute of rest will go by quickly on this one (similarly to how it does in Fight Gone Bad… get excited!), so choose your pace wisely on round 1 and don’t rush your transitions.

Once you finish that first round, commit to your effort and use your rest period to get calm, focused, and ready to attack again.

The push press and KB should both be relatively heavy. Use a weight that you might need to break up the reps into a couple of sets.

For safety, it’s recommended that all athletes step down from the top of the box.

Box Jump Over Scaling Options
A. 18 Box Jump Overs @ 24/20/16″
B. 24 Box Step Overs

CrossFit Group Class Programming Template (WK4/8)

A Happy Place

Seated Good Mornings

From Catalyst Athletics:

Notes
The seated good morning does not need to be loaded extremely heavily to be effective. Focus on an active and aggressive arch of the back and full range of motion and don’t push the loading past what allows this perfect movement and position. It can be done allowing the back to round, but this should be reserved only for very experienced lifters with healthy backs.

Purpose
The seated good morning primarily strengthens the isometric position of the back arch used in the snatch, clean, squat and related exercises to improve the lifter’s stability, power transfer and safety. Secondarily, it strengthens the glutes and hamstrings, and can improve hip extensor flexibility. The seated good morning is somewhat more specific to the squat position than to the pulling position like the conventional good morning. It can also be used during times of injury as an alternative to the conventional good morning and pulling exercises.

Programming
Sets of 5-8 reps are most common, but can be taken up as high as 12-15 reps, especially for a prehab/rehab application. Weights can usually be 20-40% of the lifter’s best back squat.

Workout of the Day

FLOATER STRENGTH

A. Back Squat 4×4

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

C1. 4 x 4-8 Tempo Ring Dips @ 3011
C2. 4 x 30 Sec Hanging L-Sit

D. Strict Press 4×4

E. Bench Press 4×4

Notes
Tomorrow we have strict press, good mornings, push press, box jumps, and kb swings!

Clean and Jerk Complex: Aim to do 1 set about every 2 minutes. Power cleans are not touch and go; complete them as singles, resting a few seconds between. From your third power clean, continue into 3 push jerks, focusing on a smooth, vertical dip with the weight in mid-foot for each rep. The intention is to increase 2.5 – 5% from last week.

Gymnastic Supseret: Refer back to yesterday’s program for scaling and progression options!

METCON

AMRAP 8 MIN
2-4-6-8-10-etc. Front Squats @ 155/105/75#
10-20-30-40-50-etc. Double Unders

Notes
The intent for today is to use a moderate load for the front squat that you can comfortably clean from the floor and complete upwards of 10 reps unbroken when fresh. If you’re not sure what to use, a general guideline is about 50-60% of a 1 rep max.

In your squats, fight to maintain vertical bar path and an upright torso, which will help you to be efficient as you fatigue.

DU Scaling
A. 5-10-15-20-25-etc.
B. 2-4-6-8-10-etc.
C. 20-30 sec of practice each round

CrossFit Group Class Programming Template (WK4/8)

Might as well smile through the discomfort

Over 70 CFSBKers signed up for Fight Gone Bad

Everyone registered for FGB2024 should have received an email yesterday with info on their teammates and event details. If you did not receive this please email JB at” cfsbkcommunity@gmail.com. Team names are due by Wednesday 10/2.

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

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.