Workout of the Day

FLOATER STRENGTH

Back Squat
Heavy 1 then, 80% AMRAP

Mid Hang Power Snatch + OHS
1-1-1-1-1

Bench Press
Heavy 1 then, 80% AMRAP

Power Clean
3-3-3-3-3

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 running, squat cleans, kipping pull-ups and burpees.

METCON

4 Intervals of:

2:00 AMRAP
30 Double Unders
15 Kettlebell Swings

2:00 Rest

Notes
Pick up where you left off the prior round. Score is total rounds completed. Move quick and attempt to go unbroken.

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CrossFit Group Class Programming Template (WK3/8)

Coach Whitney holding court at the whiteboard briefing

Double-under Positioning with Dan Bailey

Workout of the Day

SKILL: Handstand Holds

Focus: holding a mature line in your handstand

METCON

AMRAP 30:00
Accumulate 1:00 in a Handstand Hold
10 Calorie Row
Accumulate 1:00 in an L-Sit
10 Calorie Row
Accumulate 1:00 in a Dead hang (or :30 Lock off + :30 deadhang)
10 Calorie Row

Notes
Today we’ll focus on holding mature shapes in the handstand as well as some static gymnastics strength. Move through the circuit at a steady pace. Make the most of each time frame by preserving your balance, stability and form. Your heart rate should be up the whole time, but do not rush through this workout.

Handstands
Prioritize wall facing, modify by body angle or breaking it up unto :20-:30 sets

L-Sit
Should not be unbroken. If you can perform a single or double leg extension, perform :20-:30 there then the remaining time in a tuck hold.

Deadhang
scale by using a low pull-up bar and keeping your feet on a box for the hang and band for the lock off.

Rows
Get your heart rate up a little but don’t sprint them. Count how many strokes 10 rounds take you each round

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CrossFit Group Class Programming Template (WK3/8)

The eye of the storm

CFSBK CrossFit Open Quarterfinalists

Congratulations to the following CFSBKers made the cut for top 25% worldwide in the Open and advance to quarterfinals. You can see which divisions they qualified in here. Quarterfinals which take place in 2 weeks and athletes who opt into the next level of the CrossFit season will be met with MUCH more demanding workouts which can qualify you for semi finals. Good luck to all who choose to compete. We’ll be hosting Saturday throw downs with coach Katie on Saturday 4/20. Come cheer on the creme de la creme! Stay tuned for more details!

Cidney Falk

Ashley Macha

Brett Ferguson

Charles Garrett

Chimene Okere

Dan Calanca

Dan Conroy

Erick Pinto

Heidi Schnappauf

Jeff Horowitz

Jennie KixMiller

Laura Cephus

Matias Friz

Meghan Cahill

Nathan Ratner

Sammuel Auld

Santino Giannini

Sarah Tanner

Stephanie Arabagian

Stephen Fay

Toni Smith

Wendy Feng

Whitney Hubbard

Yu Tian

Workout of the Day

STRENGTH

Bench Press
Heavy 1 then, 80% AMRAP

Notes
In roughly 6-7 total sets, work up to a heavy single on the Bench Press, then take your highest successful 3 rep weight, drop to 80% and perform one AMRAP set. The AMRAP should leave you with 0-1 reps in reserve.

Coaching Focus: Finding your width in the bench press

METCON

Every 3:00 for 5 Sets:
14 DB Renegade Rows
14 DB/KB Reverse Lunges
AMRAP Sit-Ups to 2:00 mark

Notes
Go heavy enough to slow you down but such that you can go mostly unbroken all 5 rounds. +/50/35/25/-

The Rows and Lunges are alternating and 7 per limb. There is no push-up in the burpee. The lunge carry is anyhow.

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CrossFit Group Class Programming Template (WK3/8)

The couple that Short Circuits together… Rainer and Holle being cute during class

Own your Health with Nicole Carroll

On Feb. 3, 2024, hundreds of CrossFit affiliate owners, coaches, and healthcare professionals gathered in Austin, Texas, and online for the CrossFit for Health Summit, presented by GORUCK.
CrossFit thought leaders led panel discussions on fitness, performance, and the hard work of health, while renowned experts shared cutting-edge research on longevity, mental and metabolic health, and chronic disease — and how the CrossFit community has the power to transform the landscape of it all.

It starts with education — the “core of CrossFit’s identity,” as CrossFit Chief Brand Officer Nicole Carroll said in her opening remarks.

CHAPTERS

00:00–04:50 – A brand built on education.

04:52–08:07 – Measurability, transparency, and experimentation.

08:09–10:57 – Beyond the mechanics of the CrossFit methodology.

11:00–13:06 – A glimpse of the magic of CrossFit: Patti’s story.

13:07–20:24 – CrossFit is “a miracle of physiology and community.”

20:25–21:52 – Continuing CrossFit’s legacy of health education.

Workout of the Day

STRENGTH

Mid Hang Power Snatch
+
OHS

Notes
Try to go heavier than last week’s complex while moving with control and exceptional technique.

PARTNER METCON

10-9-8-7-6-5-4-3-2-1 Alternating Reps of:
Deadlifts
Chin-Ups

Notes
Partner A performs 10 Deadlifts & 10 Chin-ups, then partner B performs 10 & 10. Continue this pattern down the ladder. Move at a deliberate and steady pace, focus more on the weight being a little heavier and the chin-ups being complete and controlled than you and your partner’s total time to completion. This workout totals 55 reps of each exercise, per person.

Deadlifts
Touch & Go, mostly unbroken but heavy enough to be challenging. +/225/185/155/-

Chin-Ups
Perform the full volume, use bands for some or all of the sets if you need it. Self assisted or Ring Rows can also be performed at full volume.
A dumbbell can be added between the legs to increase the difficulty

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CrossFit Group Class Programming Template (WK3/8)

Congrats to 13 years at CFSBK Keith Walter!

Congratulations to Keith on hitting 13 years at CFSBK today! Below are some of his reflections on this long and amazing journey. 

To the staff of CFSBK,
As I quickly approach my 13th year at CFSBK I wanted to drop y’all a note to reflect and thank you for all that you have done not just for me but for the community.

It was a Saturday morning. April 2, 2011 when I walked through the giant gate that greets us all every time we arrive. It was a very different looking space but the vibe was certainly the same. The gate was not painted with the skull and bones… No assault bikes, a few ergs, two lifting platforms in front of what is now where the med balls are and just the welded racks up front, a giant wrestling mat to stretch and foam roll on occupied the front. There was no giant ass fan, no disco ball or fancy lights, just a lot of tattooed, muscle bulging, fire breathers and people that also were not who you thought were typical looking crossfitters. That was the first glimpse of not everything is how you think it is. Crossfit had not exploded quite yet into the mass media and gained that reputation so many people think when you tell them you do CrossFit. “That’s a cult, Why would you ever do that many burpees, You’re only going to get hurt… etc.”

Coach Shane was my (at the time called on-ramp) Coach with Fox hopping in every now and then. 6 weeks 3 times a week (capped) of on-ramp is a far cry from how new members get introduced to crossfit now but at the time I think it was a great way to help stamp out egos that can get in your way to achieving much in crossfit at the beginning as well as learn proper techniques and form for lifts. The first WOD was run 270m 21/15/9 air squats, push ups and ring rows with a 270M run at the end with the reminder that Murph was coming up next month. With notes on proper form for a squat and engaging the lats and shoulders for ring rows. A work out that was brutal at the time would transform into almost a warm up for me now.

Looking back at my notes to a 95 pound back squat and 55 pound DT workout I am amazed at where I am now today. The only things in my life I have continuously done longer are snowboarding and painting. The gym has also allowed me to continue to do both by staying fit and strong enough to still snowboard for 5 days straight at my age and its yearly art show to give me something to aim for to finish a painting by.

I have met so many amazing people from so many different walks of life. Some are dear friends, others I hope will grow into them. I have also lost people as well during this journey be it sickness or suicide. All of these experiences reinforced the importance of working out and staying healthy both physically and mentally. I have changed several jobs, I have lived through a pandemic and a few romantic relationships and the gym has always been my rock, my place of focus and where I work on myself to be better. I am forever grateful and humbled by everyone I see putting in hard effort day in and out in class with me. It really is inspiring to see so many people trying to be better than they were. I am in awe of the strength and effort of people I see at the gym. It inspires me to keep showing up and trying to be better.

Thank you to all the coaches that are here now and have moved on. I am thankful for all you do for us and taught us. Your stewardship over our fitness and growth, your kindness along with your humor. I am always amazed at how great the staff has been and the community it fosters at CFSBK.

Once again, Thank you.
Keith

Workout of the Day

STRENGTH

Back Squat
Heavy 1 then, 80% AMRAP

Notes
In roughly 6-7 total sets, work up to a heavy single on the Back Squat, then take your highest successful 1 rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 1-3 reps in reserve. Do not go to failure and aim for 7-12+ reps in the rep out.

45lb Barbell x10
95×5
115×3
135×2
155×1
175×1
190×1
195×1

155×14

Coaching Focus: Rest periods

METCON

“Fran”

21-15-9 Reps for time of:
Thrusters
Kipping Pull-Ups

Notes
April Fools. Could you imagine 🤢

Actually This

In 12:00 perform an ascending ladder of 8-10-12-14-16-18… reps of:
Row or Bike Calories
Burpees

Notes
Reset the monitor at the top of every round. Try to find a pace that allows you to move continuously for 12:00, pick up the pace in the final 4:00.

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CrossFit Group Class Programming Template (WK3/8)

Interview and text by Julie Barnard

We’re delighted to announce Nora Ritchie as our April Member of the Month! Her CrossFit journey began with a chance discovery of CFSBK in January 2019. Starting with Short Circuit classes, she gradually transitioned to CrossFit, finding her groove and a supportive community. Despite a hiatus due to Covid, Nora returned in 2022, diving deeper into CrossFit and Short Circuit classes.

What draws Nora back to CFSBK? It’s the camaraderie, the lively atmosphere, our excellent coaches, and, last but definitely not least, the friendly dogs. Over time, she’s grown more confident, forged lasting friendships, and found her sanctuary at the gym. Congratulations, Nora! Thank you for infusing CrossFit South Brooklyn with joy and positivity. Your presence brightens our space and uplifts us all.

Name (and any nicknames)
Nora. In high school, everyone called me Ritchieeeee. Because of a credit card mishap, my college friends call me Nopa. My nieces call me Norna 🙂

Where were you born, and where did you grow up?
I was born in Albany, NY and grew up there.

How long have you been CrossFitting, and how did you arrive at CFSBK?
I found CFSBK from a random Google search online! I did Foundations back in January of 2019 with David and Whit! I was too nervous initially to do any Crossfit classes so I started doing morning Short Circuit classes with Brett and got the bug. I slowly started doing more Crossfit classes at the end of 2019 and then Covid hit! I took a hiatus and then came back in 2022 doing mostly Short Circuit Classes. This past year or so (or longer?) I transitioned to doing a lot more Crossfit. I’ve been a lot more consistent and I absolutely love it.

What are your current fitness goals?
Improve my conditioning and endurance & step up my nutrition game.
Master wall walks and eventually handstand push-ups.

What keeps you coming back to CFSBK?
The people, the energy, the wonderful coaches, the cute dogs. I was initially somewhat shy in group classes but over the years I’ve made so many friends and I feel so comfortable here. More than anything, I feel like when I consistently come to the gym it transfers to other parts of my life. I feel like I can handle anything! This place has been a game changer for my spirit and sense of self. It’s my happy place.

Program your nightmare workout

For time:
Run 1 mile
50-ft. right-arm dumbbell overhead lunge
50-ft. left-arm dumbbell overhead lunge
20 burpee over bar
16 calorie bike
Run 1 mile

Program your dream workout

EMOM for 20 minutes.
Alternate between burpees and clean/push jerk every minute.
6 burpees
1 Power Clean + 1 Push Jerk

If you had a walk out song what would it be?
Beyonce – Diva (Homecoming Live)

Favorite and least favorite lift
Favorite lift – Hard to pick! Power Clean or Deadlift
Least favorite lift – Back squat

Ask me about that time I… sang at a music festival in Europe.

What are you recommending right now?
Years ago I came across Whitney Houston’s first-ever TV appearance on YouTube. She was 19 years old and sang the song “Home” on the Merv Griffin Show. Her performance is unreal. She was a total unknown at the time. After her performance Merv says “You won’t forget that name. Whitney Houston.” And of course we didn’t! I watch the video anytime I need a kick in the ass.

What are you up to when you’re not at 597 (or 608) Degraw Street, and do you have any hobbies?
Hiking, reading, going on spontaneous trips.

Any advice for new CFSBKers?
Challenge yourself to go a little harder than you think you can. You’ll be surprised. (I give this advice to myself as well!)

Workout of the Day

MYTHIC STRENGTH with Coach Cara Claymore

Farmer’s Walks
Pick and carry 40 ft, put down, turn around, re-pick, come back 40 ft (down and back gym length).

At the end of walk, hold handles for 10 sec count before putting down.

4 Rounds
Rest approx 2-3 min.

At the end of 4th & final round, Complete your last walk, re-pick, and hold for max time (Aim for 30 count).

Focus: slow controlled walk and picks. Work up to weight that challenges your grip.

Circus” DB & Sandbag Superset
4 rounds
Light bag Pick + Extension x 6 reps
Medium Dumbbell 3 Reps /side
Rest 1 min-90 sec

Shoulder Finisher (Optional/If there’s time)
Lateral “Crucifix” raises 50 cumulative reps

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CrossFit Group Class Programming Template (WK2/8)

That’s a Good Rep for Justin!

ICYMI: What is Mythic Strength?

Today is our 2nd of 8 weeks of Mythic Strength with Coach Cara on Sundays this cycle. Here is an overview of the program! Get mythically strong!

Mything Strength are Strongman inspired workouts programmed by strongwoman Cara Claymore. We will be cultivating:

• Loaded locomotion (moving weight from A to B)
• Grip strength
• Asymmetrical strength (unilateral loading, rotational loading)
• Trunk strength (anti-rotation, rotation, flexion)

We’ll build these capacities through sandbag carries and loads, farmer’s walks, single arm “Circus” dumbbell, as well as secondary lifts targeting stability and rotation. This work will feature a delicious challenge of aerobic demand within strength expression – strongman style.

The weeks will alternate between two primary formats, with slight variation each week. The secondary work on each day will support the primary work from the alternate day, so even if you miss a week; you’re covered. You’ll be able to build on these skills over the 8 weeks.

Day 1:
Sandbag: Pick, carry, and load.
This work challenges the entire body in an incredibly fun, demanding and practical way. The loading of the hips, spine, and back in flexion and extension cultivates powerful performance.
Getting good at flinging around hundreds of pounds of sand = confidence. It’s science.

Secondary work will feature rotational strength and overhead work, and varied weighted locomotion and trunk work.

Day 2:
Farmer’s Walk: Pick, walk, and challenge grip. The farmer’s walk is one of the ultimate tools for full body strength. It challenges grip, back, arms, hips, and trunk with savage thoroughness. Personally, few other movements yield such brutal yet satisfying efficacy.

“Circus” Dumbbell: A one arm, heavy dumbbell clean & press(jerk) is a classic strongman move with origins in the sports performing arts heritage. Being able to put heavy weight overhead with just ONE hand also means developing incredibly strong stabilizers in the entire body. Plus, it looks cool, and it’s fun as hell. Need I say more?

Secondary work will feature more endurance focus sandbag work.

See you there! Cara

Workout of the Day

AMRAP 20:00
10 DB Step-Overs (full extension)
10 DB Push Presses
10 Kipping Pull-Ups

Notes
This workout is grippy and long. Coaches David and Erick tested it yesterday w/ 40lb DBs and both were in the 9th round when the 20 minutes was up.

Step Over/Push Press
Use the same Dumbbells for the step overs and push presses. Go heavy, but still at a weight you can get through most of the workout unbroken.
+/40/25/20

Pull-Ups
This can easily be a high volume pull-up workout with 60-80+ reps in 20:00. Take the time to properly grab the bar when you set up and use hand protection if you have it. We sell single use hand protection grips for $2 at the front desk. Choose a version below that will allow you to complete most of the rounds either unbroken or in 2-3 quick sets max.

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

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CrossFit Group Class Programming Template (WK2/8)

Welcome new Foundations grads Rob, Suman, Stacey and Jolene. This was the final cycle booked before we’ve temporarily closed new memberships!

Updated Cancellation/RSVP Policies for Group Classes now in effect

Here is a repost of our recent announcement regarding the updated policies around cancellations/no shows. At CFSBK, ensuring all members have access to our classes is a top priority. However, with many of our classes reaching capacity, late cancellations and no-shows consistently obstruct others from participating.

To address this issue, effective March 29th, 2024, we’re implementing updates to our cancellation policies. These changes are intended to foster accountability and consideration within our community, while also promoting more equitable access to classes for all members. Effective March 29th, 2024, members who fail to attend or cancel an RSVP’d class before the cancellation deadline will automatically incur a $15 fee and forfeit their class. This includes members who arrive after our 10 minute grace period at the start of class.

Cancellation Deadlines

6am-9am classes- 10 hours before class start time

10am- 7:30pm classes- 5 hours before class start time

Emergency Credit

Once per quarter the gym will allow for one emergency credit per member to be used which will allow them to receive a $15 credit on their next bill and recoup their class. To use this credit members must contact charlie@crossfitsouthbrooklyn.com within one week of their missed class. A reason will not be required. Credits do not roll over quarterly.

Transferring to a different class same day

If you cancel your class after the cancellation deadline you will still incur the penalty but can transfer into an uncapped class within the same day without having two classes pulled. Please contact the front desk to request a transfer. 

Rolling Reservations for legacy members

We are also going to be offering a limited number of rolling class reservations to our members who have been with us for 5 or more years. This means these members will be able to have their registration pre-booked into a few classes automatically. We’re doing this as a thank you for their extended loyalty to CFSBK. The same cancellation policy applies to these classes as well. The availability of these is limited per class to maintain accessibility of class enrollment to all members.

Thank you to all for your understanding and cooperation

David & Charlie

Workout of the Day

FLOATER STRENGTH

Back Squat
Heavy 3 then, 85% AMRAP

Mid Hang Power Snatch
2-2-2-2-2

Bench Press
Heavy 3 then, 85% AMRAP

Deadlift
3-3-3 (Touch & Go Reps)

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 kipping pull-ups, DB Push Presses, step overs and burpees.

METCON

5 Rounds for time of:
10 DB Hang Muscle Cleans, left arm
20 Double Unders
10 DB Hang Muscle Cleans, right arm
20 Double Unders

Notes
This workout should take around 7-10 minutes with all movements attempted to be performed unbroken.

Cleans +/50/35/20

Double Unders
(+) Mandatory unbroken sets (if you trip before 20 you need to start back at 0 on that set)
Volume: 20/15/10/5
Singles: 30 reps

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CrossFit Group Class Programming Template (WK2/8)

Dan C working cruising through thrusters while a slightly more punk rock Coach Brett watches on

DB Hang Muscle Cleans

Today’s Single Arm Dumbbell Hang Muscle Cleans should be performed like the video below (including swag, not including dismount on last rep). The motion should feel mostly like a single arm kettlebell swings with enough follow through to get you to a mature single arm front rack. Go heavy and find your flow on these today!

Workout of the Day

SKILL: Kipping Toes to Bars

Focus: Hip extension Speed

EMOM 12:00 (4 Sets)
A: Kipping Toe to Bar Strength, Skill or Capacity
B: :30 Goblet loaded Squat Hold
C: Rest

T2B Options:
T2B Strength: 5-7 Tempo Incline Bench Toes to Bars
T2B Skill: 10 Kipping Partial ROM
T2B Capacity: 10-20 Unbroken Reps

Notes
Toes 2 Bars
Choose a version that meets you where you’re at. If you can perform 2-3 Strict hanging toes to bars, its time to work the skill. If you can’t get your legs to or very close to the bar while hanging, work the strength option at a controlled tempo. These will add up! If you’re performing the capacity work, stretch your limit but hop off if you begin to lose your rhythm or control.

Squat
Heavy. Active. Deep.

PARTNER METCON

For Time:
Row 200m (x2)
Row 400m (x2)
Row 600m (x2)
Row 400m (x2)
Row 200m (x2)

Notes
Partner A rows 200m, then partner B rows 200m, Partner A rows 400m etc. Reset the monitor at the start of each transition. If you want to beef this up, the non rowing partner can work in sit-ups, planks or leg raises while each interval.

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CrossFit Group Class Programming Template (WK2/8)

Ben and Alex go for a dip last Sunday at the Wim Hof Seminar. Stay tuned for more opportunities to learn about the method, the power of breath work and a little cold exposure.

3 Versions of a Kipping Toes to Bars in Slow Motion

Below are three examples of a kipping toe to bar in slow motion. The first video from CrossFit is the most mature version where the athlete is able to keep their knees almost fully extended at the point their toes touch the bar. This requires more flexibility than the other two which use more of a knee bend or a kick to reach the bar. All versions of these are acceptable technique, as long as you can control your kip swing and stay active through the movement, whichever version works best for you is great.

In this version you can see the athlete tucks their knees into their chest more and has more bend at the knee but still compresses enough to hit the bar.

In this final version, its similar to the prior one but the athlete has more of “kicking” action at the knee to hit the bar.

Workout of the Day

STRENGTH

Bench Press
Heavy 3 then, 80% AMRAP

Notes
In roughly 6 total sets, work up to a heavy 3 on the Bench Press, then take your highest successful 3 rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 0-1 reps in reserve.

Coaching Focus: Shoulder Position in the bench press

ASSISTANCE

3-4 Progressive sets of:
12-16 total Sandbag Reverse Lunges
12-16 DB Pull-Overs
Floater Exercise

Floater Options
1. 32/26 Hollow Rocks or Sit-Ups
2. 12-16 DB Push Presses
3.1:00 Recovery on Bike

Notes
Your first round should feel very easy and each subsequent round should feel more challenging.

Sandbag Lunges
Perform the first 1-2 sets with the bag held in a front bear hug. Sets 3 and 4 can be performed at the shoulder with a heavier bag or held in front.

Pull Overs
Go Heavy on these!

Floater
Choose a movement that speaks to you. Or that you’ve not done something similar so far this week. We have kipping toes to bars tomorrow.

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CrossFit Group Class Programming Template (WK2/8)

Anna putting in the work during Sunday’s Mythic Strength class with Coach Cara

Single Leg Strength and Stability

Thursdays this cycle will have always single leg strength work as part of the programming. Today we’re doing some grunt work with sandbags or heavy dumbbells for the lunges. Focus on preserving your stability and control while using a weight that challenges it. Here is coach David testing today’s workout’s lunges earlier this week.