Workout of the Day

PARTNER METCON

3 Rounds for Time
Partner A Rows 500m, while Partner B completes KB lunge/hold*
Partner B Rows 500m, while Partner A completes KB lunge/hold
A+B Run 400m Together

Notes:
*Lunge/Hold: While one partner is rowing, the second partner completes 100′ walking lunges, with the KB’s held anyhow, and then continues to hold the KB’s off the ground until the partner on the erg completes 500m.
As an example: Partner B takes 1 minute to complete 100′ walking lunge with KB’s in a mixed front rack / overhead position. Partner B then brings the weight down to farmer hold and keeps them there until Partner A finishes their 500m row, which takes 2 minutes.
At that point, athletes switch places. Then they complete a 400m run together. Repeat for 2 more rounds.

Scaling: If the row or run will take longer than 2:30, scale volume back slightly so you are closer to a 2:00-2:30 effort each round.

STRENGTH

Bench Press
10-8-6-4

Notes:
Use your workout log to guide where to start here. Your rep outs and heavy 5’s from last cycle will be helpful context.
This is 4 progressive work sets, each heavier than the last.

CrossFit Group Class Programming Template (WK2/8)

Are you having as much fun as Daniel Brandon with your training?

FRONT DESK STAFF NEEDED @ CFSBK!

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 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.

Wednesdays- 11am-4:30pm

General availability for coverage.

Email charlie@crossfitsouthbroooklyn.com to apply.

Workout of the Day

STRENGTH

Deadlift
EMOM x 10 Min:
2 Reps @ 85-90% of Week 1’s heavy triple

Notes:
These should be heavy, but executed with your best technique. Don’t rush your set up.
Use your heaviest set of 3 from last week’s lifting to find your weight range today.
If you were not here to deadlift last week, then in the warm-up time work up to something that feels like a 7 or 8/10 RPE for 2 reps.
You may touch and go from the first rep to the second. Control your descent on both reps, rather than dropping from the top.

METCON

EMOM x 15:00
A. 40 sec Bike for Calories
B. 40 sec Alternating DB Squat Snatch
C. 8 V-Ups + 8 Tuck-Ups + 15 sec Hollow Hold

Notes:
Beginner athletes or those with mobility limitations may choose this variation for the snatches: 1 DB Power Snatch+ 1 DB Overhead Squat.

While aiming for a full depth, “below parallel” rep, the squat should be only as low as the athlete can maintain heels on the ground and the supporting elbow locked out. After the squat is complete, alternate to the opposite side.

Use a moderate to heavy load that you can move with good mechanics, consistently.

For “C,” scale back the rep count on v-ups and tuck-ups as needed to maintain quality reps. The work should be completed in 30-40 sec each time. Here is an example of scaling with that in mind: 5 v-ups + 7 tuck ups + 15 sec hollow hold

CrossFit Group Class Programming Template (WK2/8)

Nice and tidy 608 back cor

SIGN UP TO GET TATTOOED AT THE CFSBK ART SHOW JANUARY 20TH

Workout of the Day

FLOATER STRENGTH

A. Back Squat
7-5-3-7

B. Deadlift
EMOM X 10 MIN: 2 reps @ 85-90% of Week 1’s Heavy 3.

C. Bench Press
10-8-6-4

D. Gymnastic Capacity
Option 1 (strength): 5 x 8-12 Banded Strict Pull up
Option 2 (skill/capacity): 7 x 4-8 Kipping CTB or “peak pull” Pull ups

Notes:
Back Squat: Aim to load heavier than last week (8-6-4-8)
Deadlift: You may touch and go the second rep today. If you were not here for week 1, use a recent heavy triple or double to guide your loading. Otherwise, find something that feels like a 7.5-8/10 RPE and work there!
Gymnastics: Choose one of the options based on your current are of opportunity (strength or skill).

PARTNER METCON

10 Rounds For Time
3 Wall Walks
12 DB Suitcase Box Step Overs

*While Partner A completes 1 round of the work above, Partner B is accumulating calories on the erg. Once A completes the wall walks and step overs, athletes will switch places, and B will complete 1 round of the above work while A rows.

Notes:
Both athletes are moving throughout the entire effort today. Partners will trade full rounds of the wall walks and step overs until each athlete has completed 5 rounds.

The “non-working” partner will be rowing. This can be approached as active rest for beginner athletes, and a moderate to higher aerobic effort for intermediate and advanced athletes.

There is a 15 minute cap on the workout.

Wall Walk Scaling:
A. Full ROM, 1-2 reps
B. Partial ROM, 2-3 reps
C. 3 x 10 sec angled hollow body inversion hold
D. 30 sec box piked handstand hold

CrossFit Group Class Programming Template (WK2/8)

Sheryl being a straight up G on the DB Bench Press

Open Gym Extended AM Hours! 5am weekdays & 6am weekends!

Effective immediately, members will have access to Open Gym through the right hand door at 608, from 5am on weekdays and from 6am on the weekend. Please email cfsbkfrontdesk@gmail.com to get an invite to download the app that will allow you access. This will be available on request only.

Rules/Procedures

1. Please always reserve your spot in Open Gym. Front Desk will come by to check you in once they arrive.
2. If you are not coming during off- hours, please check in at the Front Desk before working out.
3. Please turn on all of the lights, the Big Ass fan(green button) and heat if needed. do not adjust the thermostat; just switch to ‘heat’. In summer, please open the roll-up gates for air circulation. Please close these gates if you are the last one to leave. Scissor gates MUST BE locked and secured before closing the roll-up gates.
4. The iPad passcode is 0608.
5. We cannot share the wifi password as the door may not work and the cameras may crash if members are using the wifi- sorry!
6. Please be mindful of your space usage and limit your footprint to one rack/station.
7. Please keep your bags and belongings on the shelves by the bathrooms, not on the gym floor or in the shower rooms.
8. The wall timers are for staff use only- we have stopwatches by the stairs which you can use or you can use your phone/own timer.
9. Please put away all equipment used and clean up your station before you leave! As David says, “This is not a frat house!!!”

Workout of the Day

STRENGTH

Back Squat
7-5-3-7

Notes:
We have 1 less rep in each work set today compared to week 1. Aim to use heavier loads on each set than what you did last week.

With this “wave” loading, the intent is that we complete 4 challenging work sets, increasing load from the first to second, and second to third. It should feel like you have 1-2 reps “in reserve,” but no more than that. Aim to go heavier on that final set than the first!
Here’s an example of how an athlete might approach today’s lifting:
Warm Up Sets (2-4): 45×10, 95×7, 115×3
Work Sets (4): 135×7, 150×5, 160×3, 145×7

METCON

For Time
21-18-15-12-9 Reps Each:
Ring Rows
Seated DB Strict Press
KB Swing

Notes:
Choose a foot placement for the ring rows and loading on the DB’s and KB’s such that the round of 21 is in 2-3 sets. If you can do it unbroken, it’s too easy/light. If you can only do 5 at a time from the get-go, it’s too hard/heavy.

Fight for virtuosity with your ring rows: put your feet in the same place each time and resist the urge to “kip” or drive the hips up before you pull. Maintain a strong plank position and put all the work into your back and arms.

CrossFit Group Class Programming Template (WK2/8)

Nicole’s perfect pistols pew pew

This Sunday: Knee Strength, Stability & Range of Motion Seminar

Knee Strength, Stability, and Range of Motion Seminar with Coach Brett

After a few years of significant knee pain, constant swelling, and not being able to do Box Jumps/Cleans/Jump Rope/etc, I started following a knee program recommended to me by a physical therapist that I respect. I spent the last 5 years practicing and training the movements to strengthen the connective tissue (calves, anterior tibialis, quads, hamstrings) around my knees. My knees are now stronger than ever AND have more controlled range of motion than I have had previously. It was a long road, but I’m now doing Cleans, Box Jumps, Double Unders and even Pistols(!) again! In this Seminar I’d like to share with you what I’ve learned to help you get out of knee pain, to break through your squat plateaus, or simply help you move through everyday life in a more confident way.

Who is this Seminar for?
Tired of knee pain when you move? Plateauing on strength gains with your squats? Have a feeling of dread or fear when you see Wall Balls or Jump Rope programmed in Group Class? Looking for a daily routine to keep your knees active? Want to jump higher? Want to simply be able to keep doing the things you love to do without stiff joints getting in the way? Are you shaking your head, thinking, “If you had my knees, you’d understand…”? I thought that too. If you answered “Yes” to any of those questions….this seminar is for you.

What you can expect
We’ll spend three hours together going through all of the movements in the program to make sure you have a proper understanding of progression and execution. I’ll take you through a full workout for your knees, starting with assessment, muscle activation, range of motion work, strength work, finally finishing with some mobility. We’ll go through detailed progressions to take you from where you are to start building those bulletproof knees. You’ll leave with a specific plan on how to advance toward a greater PAIN FREE range of motion and how to systematically add load to the movements.

Date/Cost
The Knee Seminar will take place on Sunday, January 14th from 2:00pm to 5:00pm. The cost of the seminar is $100. Space will be limited to ensure that all participants receive the attention and detailed instruction that they deserve. If the cost of this Seminar is prohibitive to your participation, please reach out to me to discuss – brett@crossfitsouthbrooklyn. com

REGISTER HERE!

Workout of the Day

FLOATER STRENGTH

A. Back Squat
7-5-3-7 
(This is tomorrow’s rep scheme)

B. Deadlift
Heavy 3, then AMRAP @ 85%

C. Strength Superset:
C1. 4 x 8-12 Dual DB Prone Row
C2. 4 x 8-10 ea side FFE Reverse Lunge (Goblet, Front Rack, or Suitcase)

D. Gymnastic Strength Superset:
D1. 5 x 5-10 Strict Handstand Push Ups (wall facing, wall supported, box piked, box piked from knees, or floor piked)
D2. 5 x 5-10 Strict Toes to Bar (or as high as possible)

Notes:
Deadlift: The heavy 3 is dead stop. The AMRAP set may be touch and go.

For the gymnastic superset, choose a method of HSPU that you can control through full range of motion (head to floor). As a further scaling option, athletes may elect to complete 10 DB Z Presses.

METCON

AMRAP 5 Min
12 Cal Row
10 Alt DB Hang Muscle Snatch

Rest 3 Min

AMRAP 5 Min
40 Alternating Foot Step or 20 Crossover Jump Rope
8 Kipping Pull ups

Notes:
Athletes may elect to sub a 10 calorie bike for the row today.
Choose a moderately heavy load for the snatch that you can muscle rather than power snatch. Today is a good day to work on your transitions / hand-off of the DB from one rep to the next. 10 alt/5ea.

For the jump rope, choose a skill to work on. Adjust volume as needed so you are spending about 30-45 sec on the rope each round.

Pull up Scaling:
A. volume: 4-8
B. 4 strict + 8 beat swings
C. 4 banded strict + 8 beat swings (no band)

CrossFit Group Class Programming Template (WK1/8)

Rachel and Super Karl being super cute

NEW, OLD, & EXPECTING DADS MEETUP

Are you a new dad? Are you going to be a new dad? Were you once a new dad and have so much knowledge and insight to share with those new to the dad game?

Do we have the thing for you!

Tong and Coach Grant are starting a Dad’s group.

Join fellow CFSBKers to have a beer and build community around fatherhood! (Anyone is welcome–non-CFSBKers, non-Dads.)

When: 4-8pm on Friday, Jan 19th
Where: Three’s Brewing (333 Douglass)
LINK: ADD TO CALENDAR

Workout of the Day

STRENGTH

Power Clean
1-1-1-1-1

Notes:
Work up to a heavy single in about 5 attempts. This will not necessarily be a PR day… just get some heavy weight moving and work on your technique!
Beginner athletes may choose to work on doubles or triples instead of singles, but keep these as separate reps, not touch and go.

PARTNER METCON

10 Rounds for Time
6 Power Cleans @ 80%
30 Wall Ball Shots

Notes:
Partners will move through the rounds together, accumulating the workload listed. Split the work evenly, though you may choose how to strategize each round. One simple strategy would be to trade singles on the barbell and then do sets of 15 each on Wall Ball.

So, teams will do 6 reps total (3 reps each athlete) of power cleans before moving on to the wall and doing 30 reps total (15 each) with the ball. 10 rounds like that!

For the power clean, use about 80% of your heaviest single from today, though you can adjust as technique and experience allow. The weight should feel on the moderate side of heavy.

CrossFit Group Class Programming Template (WK1/8)

The CFSBK Community Art Show is on January 20th from 6:30-10pm. Check out the video for details on it and how to win a free personal training session via the DIORAMA-RAMA

Front Desk Staff Needed @ CFSBK!

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 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.

Wednesdays- 11am-4:30pm

General availability for coverage.

Email charlie@crossfitsouthbroooklyn.com to apply.

Workout of the Day

EMOM x 10:00
A. 8-12 Kipping Toes-to-Bars
B. 30 sec Bike

(Rest 5 min)

EMOM x 10:00
A. 8-12 Strict Handstand Push-Ups
B. 30 sec Bike

Notes:
The intent for today’s workout is to do some lightly to moderately fatigued gymnastics capacity work. For most athletes, the bike efforts should be sustainable and aerobic.

Plan to choose a movement within the skill progression that you can execute with excellent mechanics and consistency. If/as the movement breaks down, use the whole minute to keep accumulating good reps as needed, possibly breaking things up into smaller sets, and/or move along the scaling continuum to a movement you can continue to practice well.

If you already move with virtuosity in these gymnastics exercises, then add a layer of intensity by dialing up your bike efforts and ride that threshold line!

CrossFit Group Class Programming Template (WK1/8)

January 2024 Member of the Month: Lee Savage!

As we kick off this new year, it’s an absolute pleasure to shine the spotlight on Lee Savage, our well-deserving January Member of the Month! Lee has been a beacon of positivity, camaraderie, and inspiration to our CFSBK family since joining in 2020. Despite the challenges that year brought, his presence and enthusiasm have had a profound impact on our collective experience.

A friendly and approachable nature has made Lee a cornerstone of our community. Whether it’s welcoming newcomers with a warm smile or cheering on fellow members during challenging workouts, Lee’s positive energy is contagious and creates an environment where everyone feels valued and supported.

As we step into 2024, we extend our congratulations to Lee. Your presence has made our community stronger and here’s to another year of friendship, fitness, and all the wonderful qualities you bring to us. Cheers to you, Lee!

Name (and any nicknames)
Lee Savage (Dadlee)

Where were you born, and where did you grow up?
I was born in Madison Wisconsin but grew up in the northern suburbs of Chicago until I left for Providence Rhode Island for college and have been on the East Coast ever since.

How long have you been CrossFitting, and how did you arrive at CFSBK?
I have been doing CrossFit for 7 years in February. I started at CrossFit Virtuosity in Williamsburg but transferred to CSFBK when my family moved to Park Slope in 2020 during the pandemic. It was strange to start at a new gym when we were working out in boxes and masks but it was wonderful to be part of this community as things started to return to a new normal.

What are your current fitness goals?
I am mostly just trying to maintain my current level of fitness and continue to build strength for as long as possible. I am proud that I have learned so many new movements over the past few years. When I started at CFSBK in 2020 I didn’t have solid double unders, strict HSPUs, or Ring Muscle ups. I am still working on freestanding handstand holds and handstand walks!

What keeps you coming back to CFSBK?
The supportive community, the versatile programming and the best coaches in the world!

Program your nightmare workout
Basically Fran or anything super high intensity with a heavy barbell.

Program your dream workout
I tend to like a chipper workout where I can find a reasonable pace or a partner workout with an equal amount of work/rest. So I would program a long AMRAP or partner workout with some of my favorite movements: pistols, power cleans, bar muscle-ups and rope climbs

If you had a walk out song what would it be?
Cold Rock A Party – MC Lyte

Favorite and least favorite lift
Favorite: Power Clean
Least Favorite: Thruster

Ask me about that time I…
designed the set for a new broadway musical and it was cancelled the day before we were scheduled to start technical rehearsals in the theater. Come see the model of the set at the CFSBK Art Show!

What are you recommending right now?
Whatever ads are targeting me on instagram (follow me @savageel and/or @leesavadedesign for recommendations!)

What are you up to when you’re not at 597 (or 608) Degraw Street, and do you have any hobbies?
I can usually be found at my design studio down 3rd avenue at The Old American Can Factory working on upcoming projects or at Rutgers, Mason Gross School of the Arts in New Brunswick NJ where I tech scenic design to the next generation of theater artists. Beyond that I am spending time with my Husband Brian, our 9 year old son Lincoln and 15 year old terrier Watson. If I manage to find some spare time I like to cook and I’m usually watching genre movies and television shows (sci-fi/fantasy/super-hero), going to the theater or the gym (ha!).

Any advice for new CFSBKers?
Just show up whether you like the workout or not. Getting to the gym is sometimes the hardest part. Come up with a consistent routine or class schedule. You will start to see the same faces and build relationships with the coaches and class-mates that will keep you accountable.

And our final question, what should we look for in a future member of the month?
I love learning about members that I don’t typically see in AM group classes and more than anything I think MOTM is a wonderful opportunity to spotlight the diversity of the community.

Workout of the Day

STRENGTH

3-5 Progressive Sets:
A1. Dual DB Prone Row x 8-12
A2. ATG Split Squat x 8-10 ea

Notes:
Rest as needed between the movements, likely around a minute.

ATG Split Squats should start at bodyweight so athletes can sort out all the points of performance first, including the height at which to raise the front foot. If 8-10 ea side is no problem, then the movement may be loaded goblet, front rack, or suitcase style.

ATG Split Squat Points of Performance:
1. Squat on one leg (the front leg is doing almost all of the work here)
2. Hamstring covers calf
3. Front heel in contact with the floor throughout
4. Back knee stays off the floor
5. Chest stays upright, does not drop forward

METCON

AMRAP 4:00
12 Kettlebell Swings
6 Burpee Box Jumps

Notes:
Don’t pace it. Full send. See what you can do!

CASH OUT

4 rounds, don’t put the weights down!
20 sec Overhead Hold
20 sec Front Rack Hold
20 sec Farmer Hold

Notes:
Athletes may use KB’s or DB’s for the holds, ideally one set is used throughout the workout.
Do not interlace your fingers or clasp hands on the front rack hold.

CrossFit Group Class Programming Template (WK1/8)

Farmer Jerry with two happy CSA members yesterday

Join our CSA with Herondale Farms

For over 10 years CFSBK has hosted a CSA with our great friends at Herondale Farm in upstate NY. Two of our coaches even got married on the farm! Every month you can get 10, 15 or 20lb monthly shares with pick-up right at the gym. This is a phenomenal way to support local farmers and ecosystems while getting high quality local meat to support your health goals.

We raise healthy and happy animals. We use no hormones or antibiotics. Our chickens and pigs are a seasonal business—from spring through late fall—to ensure that they have grass as a big part of their diet. As soon as the chickens have feathers they are living outside in the paddocks surrounding the barns, gleaning a great deal of nutrition from the pasture. The pigs are always outside rooting up marginal fields or woodlots. And the cows and lambs graze the fields as long as the grass is standing, after which they enjoy the alfalfa baleage and hay that we put up for supplemental winter-feed.

Learn more and sign up for the CSA here

Workout of the Day

STRENGTH

Deadlift
Heavy 3, then AMRAP @ 85%

Notes:
The heavy triple should be executed as three dead stop reps, resetting on the floor for each rep. The AMRAP set can be touch and go, and athletes should leave a solid 2-3 reps in reserve.

PARTNER METCON

AMRAP 12:00
15/12 Calorie Row (partner holds a passive or active bar hang)
12 Med Ball Sit Ups (partner holds the bottom of a goblet squat)

Notes:
Partners will alternate movements as follows to complete rounds together:
Partner A rows, while partner B “hangs out!”
Partner B rows, while partner A is hanging.
A completes 12 sit ups, while B is in the bottom of a squat.
B completes 12 sit ups, while A is in the bottom of a squat.

Scaling:
Athletes can break from the hang or squat as needed, but their partner will need to cease their work accumulation!

Bar Hang: Use light foot support underneath the pull up bar if needed to accumulate time

Squat: Execute an air squat hold or rack-assisted squat hold if needed to maintain a full depth, mature squat position.

CrossFit Group Class Programming Template (WK1/8)

CFSBK Coaching alum Brittany during the 2019 CrossFit Open

Hips and shoulders rise together in the deadlift

Great video talking about the segment angles in deadlift and how to maintain them.

Workout of the Day

FLOATER STRENGTH

A. Back Squat
8-6-4-8

B. Deadlift
Heavy 3, then AMRAP @ 85%

C. Strength Superset:
C1. 3 x 8-12 Dual DB Prone Row
C2. 3 x 8-10 ea side FFE Reverse Lunge (Goblet, Front Rack, or Suitcase)

D. Gymnastic Strength Superset:
D1. 5 x 5-10 Strict Handstand Push Ups (wall facing, wall supported, box piked, box piked from knees, or floor piked)
D2. 5 x 5-10 Strict Toes to Bar (or as high as possible)

Notes:
For the gymnastic superset, choose a method of HSPU that you can control through full range of motion (head to floor). As a further scaling option, athletes may elect to complete 10 DB Z Presses.

PARTNER METCON

For Time:
100 Push Jerks

*Every minute on the minute, starting at 0:00, athlete completes 6 shuttle run segments (20′). Both feet and one hand must touch the floor behind the 20′ marker on each run.

Notes:
Partners will alternate working each minute and accumulate 100 reps total between them. The partner finishing the work must tag the partner starting the next minute of effort.

0:00 – Partner A completes 6 shuttle runs, and then completes as many push jerks as possible until 1:00, then tags partner B!
1:00 – Partner B completes 6 shuttle runs + AMRAP push jerks.

Continue alternating 1 minute of work until 100 total reps are complete.
Barbells will come out of the racks. Loading should be moderately heavy, and athletes should be able to perform 10 unbroken reps when fresh.

CrossFit Group Class Programming Template (WK1/8)

Lots of work this weekend in 597. New ropes, fresh rings, new projector and SO SO much dust gone.

Learn to Handstand walk this Friday at Harper Hour

Competition curious? Looking for something to do on a Friday night? Come join Coach Katie at 608 Degraw for HARPER HOUR! Whether you’re a well seasoned CrossFitter, interested in the idea of taking on your very first competition, or just looking to have a little FUN with friends, YOURE INVITED!

What: A 75 minute competition seminar for the well seasoned and/or aspiring CrossFit competitor! The first portion of the hour will be dedicated to fine tuning skills that may appear on the competition floor (gymnastics, strongman, barbell cycling etc). Strategy will be discussed on how to approach higher level mixed modal pieces, as well as team communication with synchronized movements. We will then execute what has been learned with a partner workout! Beers (or La Croixs) at a local watering hole to follow if you would like to socialize for longer!

Who: All skill levels are welcome. We just ask that you have enough group classes under your belt to ensure you are able to understand the basic CrossFit language with relative ease.
When: Friday Jan 5th, 75 min seminar, from 5pm-6:15pm!
Price: $50 per person
Cap: 10 people

REGISTER HERE!