Workout of the Day

Partner Workout

12 Rounds for time of:
12/9 Cal Air Bike
9 Power Cleans
6 Front Squats
3 Push Jerks

Notes
In this workout each partner will complete 6 rounds for a total of 12 rounds.

Flow
Partner A will complete 12/9 cals on the bike before moving onto the barbell complex. Once partner A finishes the bike, partner B can start in on their 12 calories so that the two partners will be working at the same time. Once Partner A finishes their first round of the complex they can move directly back to the bike while partner B starts the barbell complex. The workout is complete when partner B finishes their 6th barbell complex.

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CrossFit Group Class Programming Template (WK4/6)

Harper Hour participants post Butterfly Pull-Up tutorial!!

CrossFit is for Anybody

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LONELINESS IS MAKING YOU SICK. CROSSFIT CAN HELP.

Workout of the Day

FLOATER STRENGTH

Shoulder Press
6 progressive sets of 3-6 Reps

Back Squat
Heavy 5 then, 80% AMRAP

Deadlift
3-3-3-3-3

Bench Press
Heavy 5 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 Air Bike, Power Cleans, Front Squats and Jerks.

METCON

AMRAP 9:00
18 Sit-Ups or 9 Kipping Toes to Bars
16 Burpees
12 Kettlebell Swings

Notes
Try to keep moving on this triplet! Kettlebell should be heavy and unbroken. Choose the midline movement that will give you the best stimulus for your abilities and preferences.

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CrossFit Group Class Programming Template (WK4/6)

Range & Resilience Clinic on 12/9

Spend a few hours deep-diving with Coach Whit into the world of mobility training. Whether you have some current known flexibility or mobility limitations, nagging discomfort in your joints, perhaps find yourself telling people you’re “just getting old,” OR you simply want to learn some new things and have a good sweaty time on a Saturday afternoon… this clinic is for you!

The weekly R&R class I teach is built on the principles I learned in the Functional Range Conditioning (FRC) certification several years ago. When the gym was shut down during COVID and both motivation and equipment were hard to come by, I developed an at-home practice with what I had learned. Some of the results were astonishing to me – like I could all of a sudden finally do high quality pistol squats on my weak left side that had always struggled, without having done a pistol squat in 6 months. But the biggest thing is that I just felt great. I wanted to share that potential with other people, and the R&R weekly class was born!

This clinic will incorporate lecture, demonstration, and lots of practicals/movement (read: hard work). We’ll go over the basics of mobility training and you will leave understanding more about:

• The fundamental movements of our joints and language to talk about them
• What is FRC?
• CARs (Controlled Articular Rotations), and how to do them effectively
• The differences between flexibility and mobility, why they’re important, and how to change them over time
• The current state of your own joints; we’ll be focusing on hips, shoulders, and spine!
• How all this relates to our training and fitness

Human beings are meant to be athletic, powerful, mobile, and resilient. Unfortunately, our modern lifestyles have shuttled us towards feeling stiff instead of buttery. Fragile instead of agile. Weightlifting, gymnastics, and aerobic training (see: CrossFit!) have profound effects on our metabolic health, muscle mass, bone density, and cardiovascular fitness, amongst other important things.

The foundation of those modalities is our movement capacity and quality. Incorporating the principles of FRC allows us to train our individual joints, which are the building blocks of those bigger movements we perform in and outside the gym. Don’t take my word for it! Here’s a line straight from the CrossFit Journal:

“A limited range of motion reduces work capacity and is indicative of a missing component of fitness.”

Specific, high quality mobility training has the potential to build you a better foundation for all the fun stuff you want to do. You don’t have to accept feeling stiff, tight, and borderline injured a lot of the time. You don’t have to normalize struggling in your daily life or having your “back go out” every six months. Change doesn’t happen overnight, and it will take work, but there are solutions if we make a start. I’d love for you to join me!

Date: December 9, 2023
Time: 1:15 PM to 3:45 PM

Register Here!

Workout of the Day

STRENGTH

Bench Press
Heavy 5 then, 80% AMRAP

Notes
This is the 2nd Heavy 5 then AMRAP Bench Press exposure this cycle. We performed the same workout week 1 which if you were here, you should reference. Ways to see improvement from week 1 would be any one or combination of the following attributes:

Quantitative improvements
– Getting a heavier weight on your heavy 5
– Getting more reps on your AMRAP at the same weight as week 1
– Performing the AMRAP at a higher weight than week 1

Qualitative improvements
– Technique feels better
– Same weights feel lighter

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

METCON

EMOM 12:00
A: :45 Calorie Row
B: :45 Floater Exercise

Floater Options
– Push-Ups
– Strict Pull-Ups
– Sit-Ups
– Goblet Reverse Lunges

Notes
Alternate between exercises each minute until you’ve performed each one 6 times. Try to be consistent as possible with the row intervals and choose a floater exercise that rounds out your training week.
For the Push-Ups aim to get 10-20+ per round and the pull-ups would likely be around 4-8+ per round, The Lunges and Sit-Ups will be around 14-20 reps.

Floater
Choose the exercise that corresponds to the day you did not or will not come to the gym this week. Below are days we programmed the same or similar movement patterns. Do what makes sense for you!
– Push-Ups (Friday)
– Strict Pull-Ups (Wednesday)
– Sit-Ups (Friday)
– Goblet Reverse Lunges (Tuesday)

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CrossFit Group Class Programming Template (WK4/6)

Exclusive Concert Alert for CFSBK Members!

We’ve got some exciting news to share! Our very own CFSBK member, the two-time Grammy Winner Clay Ross (far right in picture), is unveiling a brand-new album and project at the iconic Joe’s Pub. This is a unique opportunity to experience Clay’s award-winning group up close and personal.

📅 Date: February 10th ⏰ Time: 7 PM 📍 Venue: Joe’s Pub

Why You Shouldn’t Miss It?

🎤 Intimate Experience: Joe’s Pub provides a cozy and personal ambiance perfect for enjoying live music.
🏆 Award-Winning Talent: Clay Ross, a 2x Grammy-winning artist, is known for his electrifying performances and unique musical style. This concert also features Grammy-winning Indian Classical Vocalist, Falu Shah.
🎟️ Limited Tickets: The space is intimate, which means limited seating. It’s a once-in-a-lifetime kind of night!
Exclusive CFSBK Member Benefit: We’re thrilled to give our CFSBK members an exclusive head start to grab these tickets before the public announcement next week.

🔗 Get Your Tickets before they’re available to the public here!

Don’t miss out on this incredible evening of music and community. Let’s support our own and enjoy a night filled with great tunes and vibes!

Check it out and be part of this special night! 🎶

Workout of the Day

Every 3:00 x 10 Rounds
3 Deadlifts
6 Strict Pull-Ups
AMRAP Bike Cals to 1:30 mark

Notes
This 30 minute workout will take you through 30 heavy deadlifts and 60 strict pull-ups followed by an air bike effort to finish out the interval.

Deadlifts (30 reps)
These should be heavy and unbroken but most importantly, back extension should be maintained for all reps. If you find yourself unable to be consistent with your technique as the rounds progress, drop weight.
Recommended loading ranges would be: 315/275/185/155/-

Strict Pull-Ups (60 reps)
Complete no less than 6 reps per round. If this this is easy for you, add a Dumbbell between the feet or thighs for additional loading. Otherwise perform a banded pull-up or a 6-8 Self Assisted pull-ups.
These may be comleted in 1-3 sets per round.

Air Bike
Find a challenging but sustainable RPM/Cadence you can hold for the bike intervals. We don’t recommend an all out sprint, but it should get your heart rate up and draw a sweat.

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CrossFit Group Class Programming Template (WK4/6)

Wim Hof Method seminar this Sunday at CFSBK

This Sunday, December 3rd from 2-6pm you can 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.

Register here

Use discount code CFSBK !

Workout of the Day

STRENGTH

Back Squat
Heavy 5 then, 80% AMRAP

Notes
This is the 2nd Heavy 5 then AMRAP BSQ exposure this cycle. We performed the same workout week 1 which if you were here, you should reference. Ways to see improvement from week 1 would be any one or combination of the following attributes:

Quantitative improvements
– Getting a heavier weight on your heavy 5
– Getting more reps on your AMRAP at the same weight as week 1
– Performing the AMRAP at a higher weight than week 1

Qualitative improvements
– Technique feels better
– Same weights feel lighter

In roughly 5-6 total sets, work up to a heavy 5 on the Back Squat, then take your highest successful 5 rep weight, drop to 80% and perform 1 AMRAP set. The AMRAP should leave you with 1-2 reps in reserve. Do not go to failure and cap your set at 20 reps which is very likely to hit today.

METCON

AMRAP 16:00:
75 Double Unders
20 Alternating Step-Ups
Floater exercise

Floater Exercise Options
– 20/15/10 Push-Ups
– 8/6 Chin-Ups
– 25 Tuck-Ups

Notes
Double Unders
Should take you less than 1:15 to complete Reduce reps by intervals of 10 reps to hit the mark
Single Unders: 100/75/50

Step-Ups
10 per leg
50s/35s/20s

Floater
Choose the exercise that corresponds to the day you did not or will not come to the gym this week.
Tuck-Ups (Monday)
Chin-Ups (Wednesday)
Push-Ups (Thursday)

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CrossFit Group Class Programming Template (WK4/6)

Welcome new Foundations Grads Mel, Jesse, Joanie and Toure!

Our next 4 week PM UpsideDownClass cycle starts tomorrow!!

Handstands are so cool! Don’t you want to be cool?! Starting tomorrow coach Suzanne-Michelle will be running another 4 week UpsideDown Class PM series where a small group of CFSBKers can spend every Wednesday at 6pm honing their inversion skills and drills. This is a modern approach to hand-balancing that goes well beyond what you’d experience in CrossFit class.

Learn more and register here!

Workout of the Day

STRENGTH

Shoulder Press
6 progressive sets of 3-6 Reps

Notes
Work up through 6 total progressive sets within the 3-6 rep range. Below is an example of what that might look like today. If you hit failure at the 3 rep mark before your 6th set, perform drop sets (less weight) in the remaining sets so you can stay within the rep range. Effort over numbers.

Example:
45×8 (empty bar)
65×6 (easy! could do 12+ reps)
75×6 (medium/easy could do 10+ reps)
95×6 (hard to get 8 but could do 6+ reps)
105×6 (hard! no reps in reserve)
110×5 (hard!! no reps in reserve)
115×3 (hard!!! no reps in reserve)

ASSISTANCE

3 Progressive Sets of:
8-12 Bent Over Barbell Rows
20 Tuck-Ups + 20 Supine Leg Raises & Hip Lifts
20/16 Cal Air Bike

Notes
BO BB Rows
Use the grip variation (supine or prone) that feels better for you. Try to hit failure on your final set.

Midline
Attempt to do this unbroken, go directly from the tuck-ups right into the leg raises without coming off tension.

Bike
This can be a recovery effort or if you’re feeling it push a little harder.

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CrossFit Group Class Programming Template (WK4/6)

#5 Be Kind.

Harper Hour this Friday night!

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 Dec 1, 75 min seminar, from 5pm-6:15pm!
Price: $50 per person
Cap: 10 people

REGISTER HERE!

Workout of the Day

FLOATER STRENGTH

Power Clean + Jerk
3-3-3-3-3

Back Squat
Heavy 1 then, 80% AMRAP

Power Snatch
3-3-3-3-3

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 Shoulder Presses, ab work, biking and Bent Over Rows

PARTNER METCON

For Time
Row 250m (x2)
Row 500m (x2)
Row 750m (x2)
Row 500m (x2)
Row 250m (x2)

Notes
This workout is about a 20 minute interval effort.
Partner A rows 250, then partner B rows 250, Partner A rows 500 etc. Reset the monitor at the start of each transition.

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CrossFit Group Class Programming Template (WK3/6)

NEW UPSIDEDOWN PM SERIES STARTING ON 11/29

Starting on 11/29 we’re launching a new 4 week handstand intensive that will meet on Wednesdays at 6:00pm. This is a great way to really lean into you handstand practice and work with coach Suzanne-Michelle for 4 weeks on progressions specific to yourself.

This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at CrossFit. Come advance your capabilities through this inversion work deep dive. students will be given tasks according to their level- ie experienced hand balancers are and new students are equally challenged and welcome. There is no age limit, no weight limit, and no prerequisites other than an open mind, patience, and the ability to touch the floor.

About the Instructor:
Suzanne-Michelle is a Pole Artist, Aerialist, Hand Balancer, and Coach. She attended Berklee College of Music as well as graduating various training programs including the American Academy of Personal Training in Boston, MA. Suzanne-Michelle (Suzy) is a certified pole instructor and trainer with over a decade of teaching experience in all areas. Students can expect individualized constructive criticism on form and flow and a passion for their personal growth. As an instructor, she strives to create an all inclusive, uber positive environment. She would also love to see all of your pet photos.

REGISTER HERE!

Workout of the Day

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 Reps for time of:
Thrusters
Burpees

Notes
This is a high volume workout where you work up and then back down the ladder on the couplet. We’ll take plenty of time today to warm-up these movements and talk about efficiency. Plan for around a challenging 20 +/- minute effort. YOU GOT THIS!!!!

Thrusters
+/95/75/65/45/-

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CrossFit Group Class Programming Template (WK3/6)

Today’s workout in :20

Range & Resilience with Coach Whitney returns next week!

After a 9 month hiatus while Coach Whit and Brett traveled the world, R&R will return to CFSBK on December 2nd. This class will meet in the Annex every Saturday from 9am-10am. Get stoked!

Workout of the Day

FLOATER STRENGTH

Power Clean + Jerk
3-3-3-3-3

Back Squat
Heavy 1 then, 80% AMRAP

Power Snatch
3-3-3-3-3

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 so many Thrusters and Burpees

METCON

4 Rounds for time of:
12 Strict Chin-Ups
24 Kettlebell Swings
400/270m Run

Notes
Chin-Ups
12/10/8 Reps Strict
12/10/8 Banded
12 Ring Rows

Kettlebell Swings
Unbroken or in max 2 sets

Run
Sub 1:45 bike for run

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CrossFit Group Class Programming Template (WK3/6)

Welcome to CrossFit South Brooklyn… entry fee is one belly rub 🙂

FRONT DESK STAFF WANTED!

The employee above isn’t really working out, so we have some openings for the Front Desk if you’re interested. Peep the deets:

Workout of the Day

STRENGTH

Bench Press
Heavy 1 then, 80% AMRAP

Notes
In roughly 5 total sets, work up to a heavy single on the Bench Press, then take your highest successful 3 rep weight, drop to 80% and perform one AMRAP set. The AMRAP should leave you with 0-1 reps in reserve.

METCON

5 Rounds for reps of:
1:00 Sandbag or Goblet Weighted Lunges
1:00 No Push-Up Renegade Rows
1:00 Tuck-Ups, Sit-ups or Kipping Toes to Bars

Notes
Aim for about :50 of work at each station to allow some transition time.

Lunges
These are alternating reverse lunges than can be loaded with a Sandbag or Kettlebell held in front or on the shoulder. It should be heavy enough to slow you down.

Renegade Rows
Go heavy on these and keep the reps even per arms. Recommended loading is 50/35/20

Midline
Choose the exercise you feel like you get the most out of! If you’re doing Kipping Toes to Bars we recommend you pick a rep scheme around 10-15+ reps and aim for conistency each round rather than a true AMRAP set.

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CrossFit Group Class Programming Template (WK3/6)

Coach Steph working through 100 Kipping Pull-Ups

🦃 Holiday Schedule

Thursday November 23rd- Thanksgiving Day
8am CrossFit
9am CrossFit
10am CrossFit
11am CrossFit

Open Gym 8am-12pm

Everything else cancelled

Friday November 24th
6am/7am CrossFit classes cancelled
8am CrossFit
9am Short Circuit
10am CrossFit
11am (extra class)
12pm CrossFit

Open Gym 8am-1pm

4:30pm/5:30pm CrossFit classes cancelled