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.

Workout of the Day

STRENGTH

High Hang Power Snatch
+
Mid Hang Power Snatch
+
OHS

Notes
Work up to a medium heavy and technically proficient weight on the complex. Try to go a little heavier than last week’s complex.

Coaching Focus: The overhead position while snatching/overhead squatting

PARTNER METCON

10 Alternating Rounds for time of:
12 Deadlifts
8 Push Presses
6 Strict Chin-Ups

Notes
Alternate full rounds with your partner until each person has completed 5 rounds. Each round should take you around :45-1:30 with the total time on this workout around 10-14 minutes.

Deadlifts/Push Press
Use the same barbell and choose a weight that will allow you to perform all the deadlifts and most or all of the push-presses unbroken.
+/135/115/95/75/55

Chins
Perform 6 total reps, even if that is a hybrid of strict and kipping or banded.

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CrossFit Group Class Programming Template (WK2/8)

Sarah working at rotational press at Mythic Strength last Sunday

Mat Fraser’s 315 Snatch

Some fitsporation before today’s lifts. Here is the GOAT Mat Fraser snatching a lifetime PR 315lb snatch while training for the 2014 CrossFit Games. Mat was a competative olympic weightlifter prior to starting CrossFit.

Workout of the Day

STRENGTH

Back Squat
Heavy 3 then, 85% AMRAP

Notes
In roughly 6 total sets, work up to a heavy 3 on the Back Squat, then take your highest successful 3 rep weight, drop to 85% and perform 1 AMRAP set. The AMRAP should leave you with 1-2 reps in reserve. Do not go to failure.

Example
Use the first 18:00 to work up to the heavy triple, then the remaining 4:00 to do the AMRAP.
45×10
1. 95×3
2. 115×3
3. 135×3
4. 145×3
5. 155×3
6. 160×3
AMRAP 135×8

Coaching Focus: Bar placement during high bar back squats

METCON

EMOM 16:00
A: :45 Cal Bike
B: :45 Burpees or Push-Ups

Notes
This should be challenging but sustainable. Choose a rep range that will allow you to stay mostly consistent across the whole workout and only sort of make you feel like you’re dying. If you choose push-ups, keep your form consistent. Aim for at least 6-10+++ per round. 20+ is doable for every round if you got it hoss.

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CrossFit Group Class Programming Template (WK2/8)

Chimene going to war with 24.3

Note from JB about 40,000 sq feet of Prospect Park greenspace planned to be paved over.

Workout of the Day

Sandbag Work

Pick + Carry down + back (100 ft), Drop.
Pick + Extension “load” x 6 reps.
Rest 2-3 minutes. 6 rounds.

Sub Max Carry: After your last round, you will rest 90 seconds, then perform 3 down and back gym length carries.

Notes
Technique focus
Carry: Keep bag high, control your turn, accelerate. It’s a “run” not a walk.

Pick + Extension: Pull the bag as high as possible on each rep.
You can start light and work up to a heavier bag for the final two rounds, or stay moderate the whole time.

Unilateral + Locomotive Strength

DB Twist Press x 6 reps/side
1 Hand Farmer’s Carry 100 ft ea/side
Sled Push down, Drag Back, 100 ft.

Notes
Performed in a circuit, aim for 4-5 heavy rounds, work until time runs out, take approx 45-60 sec rest between rounds.

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CrossFit Group Class Programming Template (WK1/8)

What is Mythic Strength?

Today is our first 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

METCON

5 Rounds for time of:
21 Air Squats
15 Kipping Toes to Bars
9 Power Cleans +/155/135/95/75/…
Rest 1:00

Notes
Start today’s workout at a smooth pace that you could sustain for up to 3 rounds in a row. In each rest period, focus on slowing down your exhales and returning as close to baseline as possible. Then, aim to increase your effort and hold pace or get a bit faster as the rounds go on.

Choose a barbell load that you could cycle for a few reps if desired, though working efficiently through quick singles is a fair approach for today.

Toes to Bar should be achievable in 1-3 sets, so scale volume or modify movement as needed.

Scaling:
A. 6-12 kipping TTB
B. 6-8 strict TTB
C. 12-15 kipping leg raises/knee raises
D. 15 Sit Ups

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CrossFit Group Class Programming Template (WK1/8)

Coaches Erick, Katie and David’s first round of todays workout. Despite coming out out, David had the slowest total time of 14:14 (womp womp)

Tomorrow @ CFSBK: WIM HOF METHOD SEMINAR

Put yourself in the expert hands of a certified WHM Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure & Commitment.

Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.

The program generally kicks off with an introduction to the Wim Hof Method, and always includes a breathing session and an (optional) ice bath. At the end there is ample room for reflection, and the Instructor is there to answer questions throughout the workshop.

Instructors have their own specializations, and there is some variation across the individual workshops. A detailed overview of the day is sent out upon registration.

If you have no prior experience with cold exposure, we recommend you finish your showers cold in the days leading up to the workshop. This may be overwhelming at first, but just try to relax, focus on your breath, and bring it into a controlled, steady rhythm.

Who is this workshop for? This workshop is suitable for everyone, but does require a basic level of health. Out of precaution, we advise against participation during pregnancy, or if you are epileptic. People with cardiovascular issues, or any other serious health conditions should always consult a medical professional before starting the Wim Hof Method.

 

Workout of the Day

FLOATER STRENGTH

Back Squat
Heavy 5 then, 90% AMRAP

High Hang Power Snatch
2-2-2-2-2

Bench Press
Heavy 5 then, 90% AMRAP

Deadlift
5-5-5 (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 power cleans, toes to bars and air squats.

METCON

AMRAP 15:00
400m Run
10 Handstand Push-Ups or Strict Barbell Presses

Notes
Athlete’s choice on which movement you want to do today! The HSPU/Barbell Press should be done in 1-3 sets. Load and/or scale accordingly. Bike sub for running = 1200-1600m, or about .75-1 miles.

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CrossFit Group Class Programming Template (WK1/8)

Updated Cancellation/RSVP Policies for Group Classes at CFSBK

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

METCON

For Time:
60 Calorie Row
30 Box Jump Overs or Burpees
30 Cal Air Bike

Notes
Push each segment here, especially on the bike! If your row will take you longer than 5 minutes, scale the calorie count back (ex. 55 or 50 reps).

SKILL & STRENGTH

Kipping Pull-Ups (mature top position)

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: Toe Assisted Pull Ups x 3-5 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! Make the toe assisted reps tough!

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CrossFit Group Class Programming Template (WK1/8)

Anna going chest to bar during 24.3 with Coach Brett judging

ALL PHOTOS FROM FRIDAY NIGHT LIGHTS

In case you missed it, here are all the photo sets from each of our three Friday Night Lights events. There are a ton of great shots in there by two talented photographers RJ at Red Shoes Media and Justin at Tamane Photography

24.1 CFSBK X R.A.D
Red Shoes Media Photoset
Tamane Photography

24.2 “Aloha”
Red Shoes Media Photoset

24.3 “David”
Red Shoes Media Photoset

Workout of the Day

STRENGTH

Bench Press
Heavy 5 then, 90% AMRAP

Notes
In roughly 6 total sets, work up to a heavy 5 on the Bench Press, then take your highest successful 5 rep weight, drop to 90% and perform 1 AMRAP set. The AMRAP should leave you with 0-2 reps in reserve.

Coaching Focus: Today we’ll discuss spotting technique and etiquette

METCON

5 Rounds for time of:
10 Bent Over DB Rows
12 DB Walking Lunges
270m Run

Notes
Use the same Dumbbells or Kettlebells for the rows and lunges. They should both be steady and unbroken, if you want to push, push on the run.
+/50s/35s/20s

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CrossFit Group Class Programming Template (WK1/8)

Mythic Strength with Cara Claymore!

We’re so excited to introduce a special guest coach Cara Claymore and her Mythic Strength class which she’ll be running for all Sunday classes this cycle!

Mythic Strength is a strongman and old school lifting inspired strength performance class for conjuring muscle, amplifying power and moving well. Carry, drag & hoist odd objects, move heavy loads dynamically, and learn fun new skills. Lift like a legend. Get mythically strong.

Bio
Cara Claymore is a strength coach, personal cultivation strategist, and filmmaker/artist whose work focuses on the cultivation of the individual through meaningful challenge.

A battle with depression in her early 20s lead her to lifting and discovering the sport of strongman.

With 29 strength competitions behind her, ranging from strongman, weightlifting, and highland games, Cara has racked up thousands of hours training, coaching, competing and learning.

She competed and placed at the national level in strongman (2018, 2020), and has trained and competed with elite strongman athletes and coaches over the last decade.

She worked as a personal trainer & strength coach from 2014 to 2021, took a hiatus to direct her first feature film, then re-entered coaching in 2023.