Workout of the Day

SKILL

Rope Climbs

Notes
Beginner: Review footwork technique with the Coach, as well as options for scaling appropriately.

Intermediate: If you did these recently and know what you need to work on, pick an option from this progression. Accumulate quality reps in time allowed.

A. Partial Height Climbs
B. Supine-to-Stand-to-Supine Climbs (upper body strength bias)
C. Rig Pull-Ups with Rope Footwork (technique/footwork bias)

Advanced: Accumulate a total of 10-15 quality full 15’+ reps, trading off with your fellow athletes and working on efficiency.

PARTNER METCON

AMRAP 16 MIN
200m Run (together)
12 Sandbag Ground-to-Shoulder*
*One partner must perform a handstand hold in order for sandbag reps to add up.

Notes
As the clock starts, teammates will tandem run to 4th avenue and back.

Once inside, Partner A will kick up to a handstand hold. Once A is set, B will perform reps with the sandbag. Then partners switch places.

One round is complete when each athlete has done 6 reps with the bag. Switch as often or as little as you like to accomplish the task before heading back out for the next run.

Communicate with each other, work safely, and have fun!

Handstand Scaling:
A. Back to Wall OR Wall Facing Hold
B. Box Piked Hold
C. Knee on Box Hold
D. Heavy Plate Overhead Hold

CrossFit Group Class Programming Template (WK5/8)

CFSBK, circa February 2010. Coaching alum Jess Fox climbs the ropes in 597 while Samir and Shawn look on. No mats on the floor—just concrete. A random IKEA bed sits in the middle of the gym, surrounded by a hodgepodge of equipment. Far more austere times, but just like today, we trained hard and had fun.

5th Annual Strong Sets Standup 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

FLOATER STRENGTH

A. Power Clean and Push Jerk, 6-9 sets x 2 reps
B. Back Rack Reverse Lunge, 3x6ea
C. Front Squat, 4×2-4
D. Bench, 4×2-4
E. Deadlift, 4×2-4

Notes
Tomorrow we have running, rope climbs, sandbag cleans, and handstands!

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: The rep range is decreased by one rep this week. At least two of your work sets should be RPE 8/10 or higher, with just 1 solid rep left in the tank.

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

METCON

4 Rounds:
2:00 Row for Meters
2:00 Rest

Notes
We last did this workout on 7/16/24.

In full classes, you’ll be partnered up with someone on an erg. Take about 15-30 seconds to transition without stressing. You’ll reset your monitor each round for a fresh count.

If you know your 2K Row pace, use a similar 500m split in your first round. Then aim to sustain or increase your pace a bit each round. For example:

Athlete with a 2000m Row time of 8:36
Avg 500m Split = 2:09
Round 1 @ 2:09, aim for round 2 @ 2:07, round 3 @ 2:05, final round at 2:05 or lower!

CrossFit Group Class Programming Template (WK5/8)

Dutch on the Erg

Pro-Level Rowing Tips with Record Holder Morgan Davis

This great 7:00 video talks about setting up the damper, your foot straps and the basic execution of the rowing stroke. Even if you’ve done this a million times, it’s always beneficial to review the basics.

2 Spots left in our Kipping Pull-Up Efficiency Clinic

Register here!

Workout of the Day

For Time
550m Run
40 DB Hu-Man Makers
550m Run

Notes
Intent < 22 min.

Y’all can thank early-morning member Meghan C. for inspiring this workout, as she loves both running and this dumbbell complex!

Simple on paper, but if we get the loading correctly here, it will be a slog. Don’t get lost in the sauce. Create a mental gameplan or strategy that will help you sustain your effort when things get tough.

Use a whiteboard with hash marks to keep track of your reps and have a visual representation of accomplishing work.

DB: 50/35/20# ea hand. Challenging weight; not so heavy that you sacrifice mechanics or range of motion.

Run: One lap around the block. If you’re building your tolerance to running and/or frequently avoid it, consider scaling to a run/walk…

550m: Run on Degraw/Douglass, Walk on 3rd Ave/4thAve
400m: Alternate between running/walking ~every 30 sec

CrossFit Group Class Programming Template (WK5/8)

Tess is incredible!

Hu-Man Makers

Today’s workout includes 40 reps of the following complex. Check out the video below for a demo and… good luck!

*1 Rep =
1 Push Up
1 Each Side Renegade Row
1 Squat Clean Thruster

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.