Workout of the Day

SKILL

Strict Ring Muscle Ups

Notes:
In the words of 2008 Olympic Gymnast Dave Durante, today is an opportunity “…to slow down, take a step back, refine each movement and appreciate the proper learning curve for gymnastics skills… Every skill develops on a continuum, and small improvementshave incredible value and transferability to other skills.”

Be patient, focus on the process, and have fun with a high level movement we don’t see too frequently in group class!

METCON

EMOM x 5 Rounds
A. 1-3 Ring Muscle Ups*
B. 11/9 Calorie bike @ 90%
C. Rest

Notes:
The intent for the workout is two-fold:
1. to practice a tough, but technically sound variation of the ring muscle up, so you are building good mechanics and consistency; or choosing the ring row/dip variation to continue to build strength
2. to work at a very hard effort on the bike, rather than pacing it out to maintain a steady aerobic effort; while not an all out effort, each of the 5 rounds should be a high intensity output for you

Athletes who are extremely strong on the bike and comfortable on the rings may choose to scale up one or both movements to challenge their capacity!

*Scaling:
A. 1-3 Strict RMU
B. 1-3 Kipping RMU (If you already executed strict reps in the skill portion today)
C. 3-5 Low Ring Transitions
D. 5 Ring Pull Ups OR Ring Rows (tough angle) + 5 Strict Dips (Ring, Matador, or Bench)

CrossFit Group Class Programming Template (WK1/2)

Coach Brett post air bike test

Start 2023 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

STRENGTH

A. Overhead Squat
3-3-3-3

B. Hang (Squat) Snatch
Every 90 sec x 8 sets: 1 rep

Notes:
OHS
If you are new to or struggle with this lift, consider working with a light barbell and adding a 3 sec down tempo to focus on your mechanics, mobility, and stability.

H Snatch
Focus on consistency and troubleshooting one element of your lift today. If things are feeling great push it otherwise just get in some quality volume in.

METCON

8 Tabata Intervals of:
a. Air Squats
b. Hollow Hold

Notes:
Can you hit 20 quality air squats every round?
*1 round = 20 sec work / 10 sec rest
*Complete 8 rounds, 4 of each movement, alternating movements each round

CrossFit Group Class Programming Template (WK1/2)

Meeting of the minds

Holiday Schedule

Sunday 12/24

CrossFit Group: 8/9/10/11
Open Gym: 8-11

12pm CrossFit class cancelled
9am Pilates cancelled

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

The Overhead Squat in under 2:00

Workout of the Day

METCON

AMRAP 6:00
10 Dual KB/DB Suitcase Deadlifts
10 Push ups
10 Kipping Toes to bar

Rest 3 min

AMRAP 6:00
Row for Calories

Notes:
Intent for the DL/PU/TTB AMRAP is unbroken. Scale load/reps as needed to keep your intensity high for these 6 minutes!!

ASSISTANCE

4 Sets
10-10-10-AMRAP Single Arm DB Row
10 Erg Hamstring Curls @ 3011 tempo
1:00 Sandbag Bear Hug Hold

CrossFit Group Class Programming Template (WK1/2)

Sunny with some heavy 135lb Thrusters during last Saturday’s workout.

1/14/24: 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

STRENGTH

Turkish Get Up

Notes
Work up to a heavy single with a DB or KB

PARTNER METCON

AMRAP 20:00
25′ DB Overhead Walking lunges
5 Strict Pull ups
25′ DB Overhead Walking lunges
10 Burpees

Notes:
Partners alternate full rounds of work.

Lunges: Hold 2 dumbbells overhead. Choose a load you can stabilize and keep locked out in good position.

Pull Up Scaling:
A. 5 strict, focusing on “peak pull,” meaning get as high as you can on each rep
B. 1 strict + 4 banded (if you have at least 1, do it!)
C. 5 banded strict
D. 5 Foot-assisted — on box/rig as shown or with barbell across a rack

CrossFit Group Class Programming Template (WK1/2)

Coach Brett mid Turkish Get-Up

Friday 1/5/24: Harper Hour Returns with a focus on Handstand Walking!

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

METCON

7 rounds for time:
7 deadlifts
7 hang power cleans
7 front squats

Rest 1:00 between rounds.

Notes:
This is a CF.com workout from 12/4/23.

Advanced lifters should choose a challenging load and aim to complete each round as one unbroken set. The competition loads listed for this workout were 155/105 Intermediate and beginner lifters should choose a moderate weight they’re comfortable cycling hang power cleans on, and plan to break movements up in order to stay organized as fatigue sets in. And there’s some good advice from the original post:

“Fast in this triplet means efficient. You can’t rush this load if you struggle to have control over the basic elements of each movement: Bar path, upper-back engagement, and for the cleans, proper turnover mechanics. To set yourself up for success, move cleanly on the deadlifts (pun intended), be snappy when receiving the bar in the cleans, and keep your weight in your heels on the front squats.”

ASSISTANCE

EMOM x 12 min
A. L-Sit x 20-30 sec accumulated
B. DB Side Plank x 20 sec each
C. Cross Body V Up x 12-16 alt

Notes:
For the L-sit, plan to accumulate upwards of 30 sec in a tough variation of the movement for you. In other words, choose a scaling option that you cannot or can just barely hang on to for 30 sec unbroken: straight legs with toes above hips, straight legs parallel, single leg, both knees tucked, tucked and raised up on benches/boxes, etc.

CrossFit Group Class Programming Template (WK1/2)

Welcome to our final Foundations grads of 2023, Rion, Stefan, David and Dylan!

Final Chance to get your 2024 Dogs of CFSBK Calendar!

Want to spend 12 months with some of the best pups from your favorite gym? Today is the last day to get these calendars! 100% of the profit from these calendars goes to Pupstarz Rescue, our favorite and member run dog rescue.

Workout of the Day

FLOATER STRENGTH

Push Jerk
1-1-1-1-1

Back Squat
Heavy 1 then, 80% AMRAP

Snatch
1-1-1-1-1

Bench Press
Heavy 1 then, 80% AMRAP

Shoulder Press
Heavy 1 then, 80% AMRAP

Notes
Choose a lift that corresponds to what you’ve missed this week. If you’ve hit all these lifts you can order off the menu. Feel free to superset this with a DB/KB/BW exercise. Tomorrow we have a DL/HPC/FSQ complex.

METCON

16:00 AMRAP
32 Tuck-Ups
16 (total) Gorilla Rows
Run 270m

Notes
Challenge yourself to go unbroken on the Tuck-Ups, HEAVY on the Gorilla Rows and fast on the run!

CrossFit Group Class Programming Template (WK6/6)

Georgia from Fit55 hosted a potluck for her classmates in the program last weekend. We love it!!

1/14/24: 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

5 Rounds for time of
21 Calorie Row
15 Burpees
9 CTB Kipping Pull-Ups
6 Thrusters

Notes
The final Saturday workout of the cycle and its a doozy! This workout should take most folks between 18-24 minutes to complete. Try to really push hard on your final round. BECOME INTENSITY.

Pull-Ups
9 CTB
9 Kipping
6 Strict
9 Banded

Thrusters
HEAVY! unbroken or in two sets per round.
+/135/115/95/75/-

CrossFit Group Class Programming Template (WK6/6)

(Most) of CFSBK’s staff together at Palo Santo for our end of year dinner celebrating everyone’s hard work!

Floater Cycle Starting this Monday through Dec 31st

We interrupt your regularly scheduled programming for… a mini Floater Cycle to close out 2023! For the next two weeks, we’ll let go of our lifting progressions and see a bit more variance and skill work to take us through the end of the year. It will still be the CrossFit program you know and love — constantly varied, functional movements, performed at relatively high intensity — so keep showing up and working hard!

Workout of the Day

FLOATER STRENGTH

Push Jerk
1-1-1-1-1

Back Squat
Heavy 1 then, 80% AMRAP

Snatch
1-1-1-1-1

Bench Press
Heavy 1 then, 80% AMRAP

Notes
Choose a lift that corresponds to what you’ve missed this week. If you’ve hit all these lifts you can order off the menu. Feel free to superset this with a DB/KB/BW exercise. Tomorrow we have Rowing and Thrusters.

METCON

EMOM 16:00
A: :40 Farmer’s Carry
B: :40 DB Pull Overs
C: :40 Sandbag/Medball/Goblet Reverse Lunges
D: 1:00 Rest

Notes
Move methodically through each station using challenging weights. The Pull Overs and lunges should get you about 12-18 total reps per round.

CrossFit Group Class Programming Template (WK6/6)

December Member of the Month… the dogs of CFSBK!! With Hawk taking the spotlight in honor of them all

Dogs have been an important part of CFSBK from day one and it’s no secret that the affection and devotion we have for our furry friends knows no bounds. In recognition of those that have scampered across our threshold over the years, clearly contributing to our culture and values, we wanted to end the year celebrating a very good boy in honor of all of them. For our December Member of the Month we shine the spotlight on our unofficial Director of Customer Service: Hawk! Hawk comes to us by way of Tennessee where he was a pandemic rescue from Friends with Four Paws, an incredible organization that pairs humans with a new furry buddy. From the first day he was on our floor, and each day thereafter, Hawk has been the biggest love bug we know. He will bully you in the nicest way possible to give his head a scratch, showing off those big hopeful eyes for some play time as well. He’s been known to run like a whirlwind around the floor, leaping upon boxes and following cues that may one day enter him into a certain famous dog event. This sweet maniac is made of joy and sleeps all day at home to save his energy just for us. We adore you Hawk! Congratulations and thank you for all the light and love you’ve given us since bouncing through our doors.

Name (and any nicknames)
Hawk, The Hawkster, Baby Boy, Cutie, Sweet Boy, Treats, Down, Don’t You Dare Hawk, and No.

Where were you born, and where did you grow up?
I’m from Tennessee! I was born in a very warm place and there were gentle hands that were kind to me. Friends with Four Paws made sure I was safe until my human **SNEEZE** adopted me. I’m currently growing up in Brooklyn romping around wherever I’m led and sometimes where I’m not. [*Translation: The amazing Chris Fong!]

How long have you been working out with us, and how did you arrive at CFSBK?
It was cold and windy and a long time ago **WOOF** [*Translation: March 2017]

What are your current fitness goals?
I’m a certified siesta specialist and snoozing savant and my goal is to add being a disciple of dreaming as well. I’m also working on my balancing skills so I can open the treats drawer at home. The Upside Down Class has been helping me work on this skill, and I really recommend it!

What keeps you coming back to CFSBK?
Treats, skritches, and belly rubs, playing with my friends. If you ask nicely maybe you could have belly rubs too!

Program your nightmare workout
An AMRAP Downward Dog with no treats.

Program your dream workout
NFT being buried in sand at the beach and napping the day away.

Favorite and least favorite lift
Favorite: Being lifted into the car for adventures. Least Favorite: Being lifted into the tub for a bath.

What are you recommending right now?
For movies I love Isle of Dogs, Frankenweenie, and John Wick. Videos of birds. Chasing birds. Cheese. Long walks because they make my second dinner and third nap really nice. OMG treats OMG

What are you up to when you’re not at 597 Degraw Street, and do you have any hobbies?
When I’m not here at my job, I like to **BARKBARKBARK** [*Translation: sleepeatsleepeatwalkwalkwalkeatsleep] rest up for all my hobbies! I’m into running, swimming, jumping, sniffing, eating, rolling, lounging, playing, posing, and socializing.

Any advice for new members?
Don’t worry about anything, it’s easy to feel comfortable here. You can run and jump, lick people, get lots of pets, and chase your tail. I really love to chase my tail. It’s very waggy. SQUIRREL

Want to support Hawk and his furry friends? buy the 2024 Dogs of CFSBK calendar benefitting Pupstarz Rescue

Workout of the Day

STRENGTH

Bench Press
Heavy 1 then, 80% AMRAP

Notes
This is the 2nd Heavy 1 then AMRAP Bench Press exposure this cycle. We performed the same workout week 3 which if you were here, you should reference. Ways to see improvement from week 3 would be any one or combination of the following attributes:

Quantitative improvements
– Getting a heavier weight on your heavy 1
– Getting more reps on your AMRAP at the same weight as week 3
– Performing the AMRAP at a higher weight than week 3

Qualitative improvements
– Technique feels better
– Same weights feel lighter

In roughly 5 total sets, work up to a heavy 1 on the Bench Press, then take your highest successful 1 rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 0-1 reps in reserve.

ASSISTANCE

4 Rounds of:
A1: Single Arm 3 Point Row
8-8-8-AMRAP

A2: Barbell Roll Outs
4×8-12

A3: Floater Exercise

Options:
– Double Unders: 65 reps in as few sets as possible or 1:30 Double Under Practice
– 20/16 Cals Air Bike
– 12-16 Goblet Squats

Notes
Work through 4 progressively challenging sets of each movement.
Tomorrow we have Farmer’s Carries, Pull Overs and Lunges after Floater strength.

CrossFit Group Class Programming Template (WK6/6)

A whole range of emotions happening here.
Jackie, Matt, Anna and Mikey in the foreground at Fight Gone Bad 2023

GYM CLOSED THURSDAY EVENING

This Thursday the gym will be closing at 4:30pm for our end of year staff appreciation dinner at Palo Santo. Morning classes will be on as normal as well as Open Gym 6am-4:30pm. We appreciate your understanding!!

CFSBK by the numbers

How big is CFSBK’s staff? Here’s how things shake out currently:

Owner 1
General Manager 1
Front Desk 9
Coaches 10
Coverage only coaches 2
Specialty instructors/practitioners 4
Maintenance/cleaning 4

That’s 31 unique people that are currently employed in some way at CFSBK! It takes a small army to make this happen and we’re going to acknowledge all their hard work tonight!

Workout of the Day

Every 3:00 for 10 Sets Perform
65 Double Unders
1/2-3 Power Snatches

Notes
This workout is a semi-repeat from week 3 where we did this for 7 rounds @ 50 double unders and 3 power snatches. Today the rounds have been increased to 10, the double under volume increased to 65 and the power snatches dropped to one rep.
Each interval should take you no longer than 1:30 to complete.

Jump Rope
If you cannot perform 65 Double Unders in about a minute or less, perform AMRAP Double or Single Unders for 1:00 every round.

Power Snatches
These may increase in weight through the workout but ideally you find a top weight that you end up performing multiple sets at towards the end.
The option for 2-3 reps is for folks who are not going as heavy for technical reasons and can benefit from a little more volume.

CrossFit Group Class Programming Template (WK6/6)

Last weekend coach David attended a “Between the Ears” seminar on psychological tolerance. The seminar covered topics around what is tolerance and strategies to develop it in members, as well as knowing when to pull back. You may see some influence from this seminar on Saturday’s workout!

Visual Guide to Snatching

Here is a cool video that points out some key elements of the set up and 3 pulls of the Snatch. Check it out and focus on 1-2 things you might take into your training today!