Workout of the Day

METCON

Every 4:00 x 5 Rounds perform:
10 Bench Presses
18 Kettlebell Swings
AMRAP Double Unders to the 2:00 mark

Rest 2:00

Notes
Ideally the Bench Press is unbroken but you may need to break it into two sets or even do a drop set in the later rounds. The Kettlebell Swings should be challenging but unbroken every round. Do Double Unders or Double Under attempts in the remaining time.

ASSISTANCE

3 Progressive Sets of:
8-12e SA DB Row

Notes
Work up to a top set of Single Arm DB Rows. Really challenge yourself to go heavy on these!

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CrossFit Group Class Programming Template (WK2/2)

Mikey Hawk and JB getting into the true spirit of Halloween… FUN!

New Starting Strength Cycles begin next Monday! Get STRONG!

Want to get (a lot) stronger? Our Starting Strength Barbell Club is an opportunity to spend 7 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. Classes will not run for Thanksgiving week so the price will reflect this.

DAYS & TIMES

Morning Strength Cycle
This cycle meets at 7:30AM Monday and Wednesday.
Begin Date: November 6th, 2023
End Date: December 22nd, 2023

Register here!

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

Begin Date: November 6th, 2023
End Date: October 27th, 2023

Register here!

Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.
Begin Date: November 6th, 2023
End Date: October 27th, 2023

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

ASSISTANCE

3 Progressive sets of:

A1: DB Pull Overs
12-16 Reps

A2: Supine Leg Raises + Hip Lifts
30 Reps

Notes
Round 1 should feel like a warm-up, round 2 should be challenging and round 3 should be VERY hard. If you hit the top end reps in round 3 and have more in the tank KEEP GOING. The hardest reps are the most important reps.

METCON

“Run for your life!”

3 Rounds for time of:
800m Run
30 Wall Ball Shots

Notes
Do these movements scare you? Good! It’s Halloween after all! This workout will be around 15-20 minutes for most folks. Try to run hard on the workout and see if you can go unbroken on the wall ball.

The runs should take around 3:45-4:15 for most folks. Modify the distance to 550m if needed.

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CrossFit Group Class Programming Template (WK2/2)

Sunny representing Legends of the Hidden CFSBK at Fight Gone Bad. Don’t be afraid to wear a costume today!!!

Unbroken Karen

90 Wall Ball shots might feel like a lot, but if it makes you feel any better, many people do “Karen” unbroken! That’s 150 reps without the ball stopping. This takes a tremendous amount of capacity and grit. Channel some of that to try and hit all 3 sets today unbroken! A big key is to BREATH while you wall ball and focus in your squat mechanics.

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How to eat for health and fitness CrossFit

Workout of the Day

METCON 1

“Power 11.3”

AMRAP 5:00
1 Power Clean
1 Jerk

Notes
This workout was part of the CrossFit Open in 2011 however the cleans were full squat cleans. The competition loads for 11.3 were 165/105 and should be loads the challenge and slow you down, but still allow you to perform the movement correctly and consistently for the 5 minutes. In the classic version, world class athletes were performing 35-45 Clean and Jerks. Aim for a weight that will get you roughly 20-25+ reps. Remember, 1 power clean + 1 Jerk = 1 round. If you miss a jerk, you’ll have to clean the bar again however that rep won’t count towards your score.

METCON 2

EMOM 15:00
3 Kipping Pull-Ups
6 Burpees

Notes
Every minute perform 3 Kipping Pull-Ups followed by 6 Burpees. Your work intervals should take you around :30 or less. If you’re a burpee ninja you can scale the volume per round up to 9 reps. You can also scale the pull-ups to chest to bar for an extra challenge.

Modify the pull-ups to 1-3 strict or banded OR 3 jumping Chest to Bar pull-ups.

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CrossFit Group Class Programming Template (WK2/2)

Welcome new Foundations grads Miles, Kevin, Ashwin and Sara!

11.3

CrossFit Open workout 11.3 means that in 2011 this was the 3rd event in the CrossFit Open. Check out this demo back from 12 years ago!

Workout of the Day

FLOATER STRENGTH

Push Press
3-3-3-1-1

Front Squat
8-8-8-8-8

Hang Power Clean
3-3-3-1-1-1

Dumbbell Bench Press or Press
20-20-20

Notes
Choose a lift that corresponds to what you’ve missed this week. If you’d like choose a second bodyweight, DB or KB exercise to superset your primary lift with. Tomorrow we have clean and jerks, kipping pull-ups and burpees.

METCON

EMOM 12:00
A: :40 AMRAP Wall Ball Shots
B: :40 AMRAP Double Unders
C: :40 AMRAP Sit-Ups

Notes
Try to find a steady flow as you work through :40 on :20 off for 12 minutes. Aim for consistent and sustainable rep outputs each round.

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CrossFit Group Class Programming Template (WK1/2)

Here is a shot from Coach Katie’s wedding with everyone in attendance that met through CFSBK. (Katie E, Toni and David were not there at this moment so were poorly edited in later) This photo represents the power of community and finding people in your life that uplift you and also like to lift with you. In this photo alone Katie and Dan are one of three married couples that met at the gym. There are also lifelong friendships full of wonderful memories, lots of sweat and chalk, personal hardships and victories and everything in between. So great seeing these people travel from all over to celebrate coach Katie and Dan. 

Workout of the Day

5 Intervals of:

From 0-1:30
20 DB Bench Presses

From 1:30-3:00
16 Weighted Step Overs

From 3:00-5:00
20/16 Calorie Row or Bike

Notes
Bench Press
Each round should be performed in 1-3 sets. Rounds 1-2 unbroken ideally.

WTD Step Overs
These should be completed unbroken or with one short rest if you need to get your grip back. Make these hard for you, don’t just use the same weights you typically use for these.

Row
Build intensity through the 5 rounds. So round 1 should feel like a good effort but not a sprint, rounds 4 and 5 should make you dig deep.

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CrossFit Group Class Programming Template (WK1/2)

Coach Erick hard charging as always

Modified Schedule Today

We’ve cancelled the 8am CrossFit and 9am Short Circuit classes today because we’re short on staff! It’s a big weekend with one of our veteran coaches Katie Harper getting married to fellow CFSBKer Danny Calanca and other folks away. Check our IG to see pics from the wedding! Thank you to the coaches on site working extra time this week and sorry for the inconvenience to members.

Workout of the Day

SKILL: Hang Power Snatch

STRENGTH

E2MOM x 8 Sets
1-3 Hang Power Snatches

Notes
Every two minutes perform 1-3 Snatches. Ideally you start this at triples then transition to singles or doubles as the weight increases.

ASSISTANCE

3 Progressive sets of:
12-20 Hammer Curls
30 Tuck-Ups or Hollow Rocks
Floater Exercise

Floater Options
12 Goblet Squats
12 Double KB Deadlifts

Notes
Perform three total progressive sets on this assistance work. The hammer curls and tuck-ups should feel near or to failure on the third set. The squats or deadlifts should just be very hard but you’re not going to fail.
Tomorrow we have bench press and step overs.

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CrossFit Group Class Programming Template (WK1/2)

CFSBK Hall of Famer Joy M circa 2012. You can still catch Joy these days at the 6am CrossFit class and Open Gym. (shot by Asta F, another legend!)

The Hang Power Snatch

Today we’ll take the first portion of class to deep dive into Hang Power Snatch technique before moving onto the lifting. Take a moment to watch the short video below to help prime yourself on today’s focus movement.

Workout of the Day

PARTNER METCON

12 Rounds for time of:
8 Front Squats
60 Double Unders
16 (total) No Push-Up Renegade Rows

Notes
Partners alternate full rounds until 12 total have been completed. Each round should take you around 2-2:30

Front Squats
Taken out of rack, should be heavy and challenging but all 8 should be unbroken.
+/155/135/95/75/-

Renegade Rows
8 per arm. HEAVY!! +/50/35/20

Jump Rope
60/40/20 Double Unders
90/60 Single Unders

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CrossFit Group Class Programming Template (WK1/2)

Happy CFSBKers during the whiteboard brief

The PM UpsideDown Class series starts tonight and there is still space!

Starting on 10/25 we’re launching a 4 week handstand intensive that will meet on Wednesdays at 6:30pm. 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

FLOATER STRENGTH

Push Press
3-3-3-1-1

Front Squat
8-8-8-8-8

Hang Power Snatch
3-3-3-1-1-1

Dumbbell Bench Press
20-20-20

Notes
Choose a lift that corresponds to what you’ve missed this week. If you’d like choose a second bodyweight, DB or KB exercise to superset your primary lift with. Tomorrow we have DB Bench Press, Weighted Step Overs and Rowing.

METCON

For Time:
50/40 Cal Air Bike
30 Burpee Box Jump Overs

Notes
This is a simple but tough little workout. Go hard on the bike and then try to keep your intensity up on the box jump overs.

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CrossFit Group Class Programming Template (WK1/2)

Tina Turner (Sarah) and Freddy Mercury (Lee) spotted near the air bikes

TYSON BAGENT – FROM CROSSFIT TO NFL QUARTERBACK

A record-breaking Division II football career, and now the ultimate dream: starting for the Chicago Bears as an undrafted rookie.
On Oct. 22, 2023, Tyson got his first NFL career start and led the team to a 30-12 win over the Las Vegas Raiders.

In addition to breaking a 10-game home losing streak at Soldier Field, the undrafted free agent threw his first career touchdown, completed 21 of 29 passes for 162 yards with no turnovers, and received a game ball from coach Matt Eberflus.

Workout of the Day

STRENGTH

Push Press
3-3-3-1-1

Notes
Work up through through a three sets of heavy triples then two sets of heavy singles on the push press. Dont jerk!!

METCON

AMRAP 12:00
4-8-12-16-20 DB Strict Press*
4-8-12-16-20 Box Jumps
6-12-18-24-30 Kettlebell Swings

Notes
In 12:00 perform 4 presses, 4 box jumps and 6 swings, then perform 8-8-12 reps up the ladder. If you clear 20-20-30 round before 12:00, continue back down the ladder with the next set being 16-16-24.

DB Strict Press
Use two challenging DBs that will allow you to get through the 12 or 16 round performing them as strict presses. You will hit a wall so transition to push presses for those bigger sets. Weight suggestions would be +/35/20/15/-

*This can be scaled up to strict Handstand Push-ups at a 2-4-6-8-10 rep range.

KB
Should be able to get through the 24 round or the entire workout unbroken. These will add up.

Box Jump 24″/20″/16″

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CrossFit Group Class Programming Template (WK1/2)

Bowser (Karl) in training to murder Mario 

From the CrossFit Archives: Annie Sakamoto performs “JT”

Taken in 2007, here is CrossFit pioneer Annie Sakamoto performing the benchmark workout “JT” which is:

21-15-9 Reps for time of:
Handstand Push-Us
Ring Dips
Push-Ups

Push oh push on push!! Watch in awe as Annie plows through it.

Workout of the Day

METCON

For Time:
50/40 Cal Row or Bike
40 Sit-Ups
30 Burpees
20 Kipping Pull-Ups
10 Heavy Wall Ball Shots

45/35 Cal Row or Bike
35 Sit-Ups
25 Burpees
15 Kipping Pull-Ups
10 Heavy Wall Ball Shots

40/30 Cal Row or Bike
30 Sit-Ups
20 Burpees
10 Kipping Pull-Ups
10 Heavy Wall Ball Shot

Notes
For the wall ball, use a heavier ball to a lower target if needed.
For Kipping Pull-ups, perform Jumping pull-ups or ring rows at full volume. Otherwise, strict or banded at half volume.
The first round of rowing should take you between 2:45-3:30.
Bike cals are the same 40/35/30 OR 35/30/25

Programming Note

The following TWO weeks will not follow a preset template. Each week will still see the same balance of movement planes and hard work you all love but there will be more variance to what falls on what days. Fridays and Sundays will still have a Floater Strength option so you can round out your week based on what you’ve missed. Stay tuned for some fun (and tough!) workouts.

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CrossFit Group Class Programming Template (WK1/2)

Coach Erick at the UpsideDown class

Spend 4 weeks developing your handstands with coach Suzanne-Michelle!

Starting on 10/25 we’re launching a 4 week handstand intensive that will meet on Wednesdays at 6:30pm. 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!