Workout of the Day

STRENGTH

Back Squat
8-6-4-8

Notes:
We will use “wave” loading for our squats this cycle. 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 2 reps or so “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, 85×6, 105×2-4
Work Sets (4): 125×8, 135×6, 145×4, 130×8

METCON

AMRAP 10:00
5 Strict Pull Ups
10 Alt Plate Overhead Reverse Lunges (5ea)
25 Double Unders

Notes:
Start your year off right with this straightforward triplet! Choose a challenging but sustainable variation on the pull ups and a heavy weight you can stabilize overhead on the lunges. Start smooth and finish strong!

Pull Up Scaling
A. Volume: 2-4 strict/round
B. 1 Strict + 4 Banded
C. 5 Banded Strict
D. 5 Foot Assisted Strict (with a box under a pull up bar OR bar across the rack)

Double Under Scaling
A. Volume: 15-20/round
B. DU Practice x 30 sec/round
C. Alt Foot Step Jump Rope x 40 reps
D. Single Unders x 40 reps

CrossFit Group Class Programming Template (WK1/8)

Whether today feels like a fresh start, or just another day to you we want to remind you about the concept of being relentless. Relentless does not mean perfect, it means that you keep getting up and moving forward. In our case, its towards the things in life that bring you health and happiness. Anticipate and embrace difficult tasks and times ahead. Celebrate every accomplishment no matter how small and keep moving towards your north star. One day at a time, one decision at a time. We’ll be here every day in 2024 to help you. 

First Programming Cycle of 2024

Workout of the Day

STRENGTH

EOMOM x 16 min (8 sets)
2 Power Snatches

Notes:
These are not touch and go reps; athletes will bail and reset from the floor after the first lift.
Newer athletes should plan to work at a light to moderate load to practice consistent mechanics.
More advanced athletes can plan to work up in weight across the 8 sets toward a heavy double, technique allowing.

ASSISTANCE

4-5 Progressive Sets:
8-12 Snatch Grip Bent Over Rows
30 sec ea Adductor Side Plank
45 sec Dual KB Front Rack Hold/Carry

CrossFit Group Class Programming Template (WK2/2)

 

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Workout of the Day

SKILL/STRENGTH

Single Leg Squats (Pistols)

PARTNER METCON

4 Rounds For Time
30/22 Cal row
20 DB Bench Press
10/8 Cal bike
16 Alternating Pistols

Notes:
– There is a 32 min cap on the workout.
– You go, I go style: Partner A rows, then Partner B rows. A bench press, B bench press, etc.
– So partners are going through 4 rounds together as a team, with each athlete taking turns doing the full amount of work written on each movement.

Row: Should be achievable in 1:20-1:40. Scale volume as needed.
Bench press: Moderately heavy, done in about 2 sets when fresh.
Bike: Should be achievable in 1 min or less. Scale volume as needed.
Pistol: Choose a challenging variation that allows you to move with good mechanics and consistency through your most complete range of motion possible.

Pistol Scaling:
A. Volume: 10-12 alt/round of full movement
B. With hand assist: grabbing the toes
C. Box Pistol
D. Pistol with toes on calf/ankle
E. Single Leg squat to bench/box, with optional plate counterbalance

CrossFit Group Class Programming Template (WK2/2)

Charlie and Kelly representing CFSBK at a CrossFit competition in 2016

Starting Strength Cycles

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters. The cycle will wrap up with a CrossFit Total on February 25th.

DAYS & TIMES

Morning Strength Cycle
This cycle meets at 7:30AM Monday and Wednesday.
Begin Date: January 3rd, 2024
End Date: February 23rd, 2024

Register here! SOLD OUT

Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday.

Begin Date: January 3rd, 2024
End Date: February 23rd, 2024

Register here!

Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.
Begin Date: January 3rd, 2024
End Date: February 23rd, 2024

Register here!

Workout of the Day

On a running clock…

0:00-6:00
3 Rounds for Time
6 Strict CTB pull ups
6 Box Jumps (High: 30/24/20″)
8 V-Ups

6:00-12:00
3 Rounds for Time
8 Kipping CTB pull up
8 Box Jump Overs (Standard: 24/20/16″)
12 Tuck ups

12:00-18:00
3 Rounds for Time
10 Kipping pull up
10 Box Jumps (Standard)
16 Anchored Sit ups

18:00-24:00
3 min Bike for Max Distance
-OR-
550m Run for Time

Notes:

The intent for each section of the workout is that it’s completed in the 2:30-3:30 range. In other words, each round  is about 1 minute of work. Adjust the rep counts and/or scale the difficulty of each movement so that this is achievable for the first three sections of the workout.

For the box, section A should be at a height a bit beyond your comfort zone. You might add a 45# plate to the box you typically use. Another way to achieve this is by completing a tall box jump, landing as high as possible. For section B and C use your “regular” box.

For the monostructural movement at the end, pick your poison and empty the tank!

Pull-up Scaling

Start with a difficult strict variation, and then choose 2 progressively “easier” variations at a volume you can move through on each section. Here are some examples:

Athlete can do strict and kipping pull ups, but not strict CTB yet:
A. 3-6 strict banded CTB B. 4-6 kipping CTB, or “peak pull” as high as possible C. 8-10 kipping

Athlete can do strict pull ups, but is not kipping yet:
A. 3-6 strict pull ups (chin over or CTB)  B. 3 strict chin over bar + 6 kip swings C. 10 jumping CTB pull ups

Athlete is working towards strict pull ups:
A. 3-6 strict banded CTB B. 4-8 jumping CTB pull ups C. 10 jumping pull ups

CrossFit Group Class Programming Template (WK2/2)

Rickke setting up for some Front Squats in 2013. Have you ever read our statement of inclusion anti-oppression and inclusion? This was penned by Rickke!

Workout of the Day

STRENGTH

Thruster
1-1-1-1-1

Notes:
Work up to a heavy single Thruster.
Barbell starts on the floor today. Athletes can complete a Squat Clean Thruster -OR- Power Clean the weight to the shoulders, get set and braced, and then complete the thruster.
Rather than finding a heavy single, beginner athletes may choose to do triples (3-3-3-3), working at slightly lighter loads and improving their technique and efficiency.

METCON

E2MOM x 10 min
5 Thrusters @ 75% , into…
Max reps lateral burpees over bar until 1:00 mark

Notes:
In 1 minute, athletes will complete 5 heavy thrusters, directly into as many burpees over the bar as possible. Rest until the next even minute.
Use about 75% of the heavy single you worked up to today. Adjust load as needed according to your skill, technique, and tolerance. This should still feel like a relatively heavy weight.
You may squat clean the first rep, as long as full depth is achieved.

CrossFit Group Class Programming Template (WK2/2)

Jake with a great front rack for a thruster. Notice that the bar is on his shoulders like a front squat while maintaining a closed grip. The Thruster rack (like the jerk and the push press) is halfway between a strict press and front squat rack. Check out the video that discusses the difference between the clean/front squat rack and the jerk rack, which is what we’ll use today in the Thruster.

Workout of the Day

METCON

AMRAP 2-2-2 Minutes
50 Double Unders
Max Calorie Bike in remaining time
*Rest 2 min between rounds

Notes:
The intent for today is to have at least 1 minute per round on the bike, with a very strong effort. You have equal work to rest today, so really go for it on each round and push your intensity. There’s very little risk to going “too hard” on the bike in this case!

The Double Unders will be about 30 sec or less for unbroken athletes. Those who are still building the skill should take no more than 50 seconds on the rope so you can transition to the bike for the intended time.

Scaling:
A. 20-40 DU’s
B. 40-50 sec double under practice
C. 50-70 Alt Foot Steps
D. 50-70 Single Unders

STRENGTH

4 Progressive Sets
A1. 12-20 alt SA KB Gorilla Row (6-10 ea)
A2. 20-24 alt SA Supinated Cross Front Raise (10-12 ea)
A3. 12-20 alt Pike Overs (6-20 ea)
A4. Floater Option (pick one):

-10 DB Goblet Squats 
-10 Dual DB Romanian Deadlifts
-6-10 ea side DB Goblet Box Step Ups, not alternating
-6-10 Strict Dips (ring, matador, parallette, or bench)

Notes:
Work up to heavy loads and challenging variations here across the 4 sets. If you are physically capable of hitting the top rep count on a movement, go up in weight on the next round. Rest as needed between movements.

Choose a floater movement that makes sense based on your class attendance. Your coach can help you with that!

CrossFit Group Class Programming Template (WK2/2)

This shoe and sock combo 🤩

A new way to work Muscle Ups

Check out this double band set up by veteran CrossFit coach and gymnastics instructor Lauri Galassi.

Workout of the Day

METCON

For Time
15-12-9-6-3 reps each:
Deadlift
Ring Dip

Notes:
The barbell should be on the moderate side of heavy for you, with the set of 15 reps completed in 1-3 sets. This might be anywhere from 50-65% of a 1 rep max, depending on the athlete. (225/185/155/125/95…etc.)

The first round of your ring dip variation should also be achievable in 1-3 sets.

Ring Dip Scaling:
A. Volume: 10-8-6-4-2 (30 reps instead of 45) or 9-7-5-3-1 (25 reps)
B. Banded, full volume or scaled volume as above; Pre-requisite =15 sec ring support hold and 5 sec bottom of ring dip support hold
C. Matador Dips, full or scaled volume
D. Parallette Dips
E. Bench Dips

ASSISTANCE

3-4 Progressive sets of:
A1. 1:00 Active Bar Hang, or :30 ea side Single Arm Hang, accumulate time as needed
A2. 30 sec ea side Tall Kneeling Pallof Hold
A3. Floater movement (pick one):

Floater Options
-6-8 ea side DB Suitcase Reverse Lunge (if you missed Sunday and Monday)
-8-12 Lying DB Tricep Extensions @ 2021 tempo
-8-12 Supinated DB Bicep Curls @ 21×1 tempo

CrossFit Group Class Programming Template (WK2/2)

Nora enjoying some holiday cookies made by Cydney and Sarah!

START 2024 WITH THE GIFT OF STRENGTH

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 8 weeks working with a Starting Strength Certified coach developing your strength with the basic barbell lifts: Back Squat, Overhead Press, Bench Press and Deadlift, as well as some assistance exercises like Chin-Ups and Rows. Classes are 90 minutes long and 2-3x per week. Registration for each cycle is capped to provide lots of movement feedback and individualized programming from your coach and to foster great camaraderie with your fellow lifters. The cycle will wrap up with a CrossFit Total on February 25th.

DAYS & TIMES

Morning Strength Cycle
This cycle meets at 7:30AM Monday and Wednesday.
Begin Date: January 3rd, 2024
End Date: February 23rd, 2024

Register here!

Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday.

Begin Date: January 3rd, 2024
End Date: February 23rd, 2024

Register here!

Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.
Begin Date: January 3rd, 2024
End Date: February 23rd, 2024

Register here!

ELIGIBILITY

No prior fitness experience is required, only a desire to get stronger! Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, this class is right for you! Additional questions may be directed to Coach Jeremy via Jeremy@CrossFitSouthBrooklyn.com

Workout of the Day

The 12 Rounds of Fitness!

12 Rounds For Time, starting with the first movement only and add the subsequent movement in each following round…

1 Wall Walk
2 Burpees
3 DB Thrusters
4 DB Push Press
5 DB Front Squats
6 DB Renegade Rows (total)
7 Sit Ups
8 DB Suitcase Reverse Lunge (total)
9 KB Swings
10 Kipping Knees to Elbows
11 Bike Calories
12 DB Snatches or KB Snatches (total)

Notes:
In round 1 perform 1 wall walk.
In round 2 perform 2 burpees and then one wall walk.
In round 3 perform 3 DB Thrusters, then 2 burpees, then 1 wall walk.
Continue in the same fashion, adding a new exercise each round.

There is a 25 minute time cap on the workout.

As noted above, renegade rows are 6 total alternating, 3 each side, reverse lunges are 8 total, 4 each side, and snatches are 12 total alternating, 6 each side.

Scaling Ideas!
Try to pick a DB weight that you can use for all of the movements. A good challenge would be to see if you can do the rows, squats, push presses, and thrusters in an unbroken complex each time. If you have one movement that is a big limiting factor, then a second set of weights might be appropriate.

Wall Walk: Scale back range of motion to an angled wall hold for 5-10 seconds OR Box Piked Handstand Hold x 10 seconds

Knees to Elbows: Get as close as you can! Knees above hips on each rep is a good goal

CrossFit Group Class Programming Template (WK2/2)

The cutest CFSBK Diorama by front desk legend Liz

HOLIDAY SCHEDULE

Monday 12/25 (Christmas Day)

CrossFit Group: 9/10/11
Open Gym: 9am-12pm

Everything else cancelled

Tuesday 12/26

6am & 7am CrossFit cancelled
Open gym starts at 8am

Otherwise normal schedule on Tuesday

Workout of the Day

STRENGTH

Bench Press
8-6-4-2-2

Notes:
Each set should be progressively heavier as you work up towards a heavy double for the day, not necessarily a 2 rep max! Use your recent rep out sets and heavy singles from this cycle to guide you.

METCON

5 Rounds for Time
7 Kipping Pull Ups
10 DB Suitcase Box Step Overs

Notes:

Box step overs are 10 total reps, 5 ea side. Use a box that puts you at about “parallel” or slightly deeper than that. Athletes do not need to stand up on top of the box; simply get over to the other side. Use a load that allows you to move through 10 reps without stopping.

Pull Up Scaling
A. Scale UP: 7 chest to bar pull ups
B. 7 Kipping
C. 3-4 Strict
D. 1 Strict + 3 Banded Strict
E. 7 Jumping Pull Ups

CrossFit Group Class Programming Template (WK1/2)

Sheryl and Yasmin share a post workout fistbump

Handstand Walk into the new year on 1/5 with 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!

Workout of the Day

AMRAP 24:00
400m Run
6 Strict Handstand Push Ups
3 Squat Cleans

Notes:

Even if you consider yourself a slow runner, today might be the day to battle through 400m intervals, rather than scaling volume. Set your mind to chip away at that distance, step by step.

HSPU Scaling:
A. Scale UP to 6 deficit reps from plates or wall facing reps
B. 3-6 Strict, full ROM
C. 6 Box Piked, full ROM
D. 6 Box Piked from Knees, full ROM
E. 6-8 DB Z Press– HEAVY

The Squat Clean should be a very challenging load for you, completed as bailed singles. In the realm of 75-80% of a 1 rep max is a good starting point, but adjust to your capacity and skill level!

CrossFit Group Class Programming Template (WK1/2)

Do you even art, bro?

Do you make any art as a hobby? Professionally? Can you dance or sing? Are you interested in flexing your creative muscles? If yes to any of these, consider participating or at least attending the 2024 CFSBK Community art show! This is a great opportunity to see the skills of your fellow CFSBKers in what is THE CrossFit/Art event of the year. Each year we have live music, live tattooing and tons of mixed media art from the community for the community! This year we’re even doing a DIORAMA-RAMA where we ask those who are art-curious to make a CrossFit or CFSBK related diorama!!!

If you’re interested, email JB at the address above!!