Workout of the Day

STRENGTH

Pull-Ups
4 Sets x 5 Reps

Notes
After a coach led specific warm-up, you’ll perform 4 sets of 5 repetitions using one or a combination of the following options:

Weighted Pull-Ups 
Bodyweight Pull-Ups 
Box Pike Self Assisted 
Strict Negatives 
Feet on floor/box Self Assisted 
(no bands this cycle!)

If you came on Saturday and are sore from the kipping pull-ups you can perform 3×8-10e three point DB Rows instead.

Try to perform the same version of the movement across all 5 sets. If you begin to hit a wall, you can perform “cluster sets” with the same or an easier version. For example, someone doing may perform

Set 1: 5 Reps at BW+15lbs
Set 2: 5 Reps at BW+15lbs
Set 3: 4 Reps at BW+15lbs, then 1 rep of BW +15
Set 4: 3 Reps at BW+15lbs, then 2 reps at BW

METCON

10 Rounds for time of:
6 Deadlifts
12 Push-Ups
Rest 1:00

Notes
Focus on perfect positions on both movements today. As the push-up volume accumulates, don’t lose your midline tension or short your range of motion.

Deadlifts
Unbroken and medium/heavy.
+/225/185/155/135/95/-

Push-Ups`
(+) Ring or Deficit Push-Ups
12/9/6 mature push-ups
12 Elevated Push-Ups

CrossFit Group Class Programming Template (WK2/7)

Sara K just hit her one-year anniversary since graduating from Foundations! Like so many, she came into CrossFit South Brooklyn curious but cautious. She kept showing up, things started making more sense, movements felt more familiar, and the community was super welcoming. Before long, she realized it was actually really fun (even though it’s still so hard!). Cheers to Sara and everyone else who sticks it out whether you’re at one week, one year or 10+ years!

Workout of the Day

FLOATER STRENGTH

A: Pull-Ups 5×3 Across
-or- Ring Muscle-Ups 5 sets of 1-5 Reps
B: Shoulder Press 3×10-12 Across
C: Back Squat 3×10-12 Across
D: Power Clean or Deadlift 1-1-1-1-1

Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have Pull-Ups, Deadlifts and Push-Ups.

The Ring Muscle-Up option is a continuation from the focus work we did last cycle. We won’t review all the progressions but if this is a skill you feel inclined to continue working on you can use floater strength this cycle to continue your work on this coveted movement.

PARTNER METCON

AMRAP 12:00
12 Sandbag Over Shoulders
120 Double Unders

Notes
Partners alternate every rep on the sandbag over shoulders (6 each) and the partition double unders as desired.

Double Unders
Full Volume (60 each)
1/2 Volume (30 each)
1.5x Single Unders (90 each)

CrossFit Group Class Programming Template (WK1/7)

Everett with his 2nd attempt Deadlift during CrossFit Total held at the conclusion of Coach Jeremy’s most recent Strength Cycle. He went on to hit a PR 405lbs in his next and final attempt!

Get Stronger

Whether you’re brand-new to lifting, have experience but struggle to surpass a plateau, or are simply looking to focus on barbell strength, this program may be for you! Join Coach Jeremy for an 8-week Strength Cycle that meets 2–3 times per week and focuses on developing strength in the back squat, bench press, press, deadlift, and chin-ups

Morning Strength Cycle
This cycle meets at 7:30AM Monday, Wednesday and Friday.

End Date: December 20th

Register here!

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

Begin Date: November 6th
End Date: December 20th

Register here!

Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.

Begin Date: November 6th
End Date: December 20th

Register here!

Workout of the Day

GYMNASTICS SKILL

4 Rounds for Quality of:
1:00/:45/:30 Handstand Hold
1:00 AMRAP Hollow Rocks
1:00 Arch Hold

METCON

6-9-12-15-12-9-6 Reps For time of:
Dumbbell Thrusters
Kipping Pull-Ups

Notes
In total, this couplet contains 69 reps of each movement in an ascending and descending ladder. Try to keep your foot on the gas and go as unbroken as possible.

DB Thrusters
50/35/20/-

Kipping Pull-Up Options
(+) Chest to Bar Kipping
Full volume Kipping
3-6-9-12-9-6-3 Kipping, Strict or banded
Jumping Pull-Ups or Ring Rows

CrossFit Group Class Programming Template (WK1/7)

The 7am regulars holding it down

Saturday 11.16.24 Harness Your E! Power Workshop with Dr. Katie Rose Hejtmanek

Seminar Description:
Want to learn how to leverage the performance enhancing capacities of estrogen (E2)? Interested in knowing how estrogen changes across the life cycle and how to navigate these changes? Harness Your E! Power provides insights into the role of estrogen in the body. Participants discover ways estrogen supports everyday function as well as how to leverage it for sport and physical performance. The workshop also examines what this means when the body produces less E2 (AKA perimenopause, as early as mid-30s). The workshop includes research from kinesiology, neuroscience, medical science, biology, biochemistry, and the social sciences into a workshop designed to:

1) create a space to discuss various estrogen cycles
2) help make sense of available research on estrogen
3) provide strategies for navigating various cycle changes, especially for women aged 30+.

Participants will learn how to apply this research to perform well and feel good. Join us to demystify the taboo around E!

About the presenter:
The workshop is led by Katie Rose Hejtmanek, PhD a professor of anthropology with over twenty years of research and teaching experience. She has studied mental health treatment, strength sports, fitness regimens (including CrossFit), gym culture, and wellbeing during COVID-19. Her current work is two-fold: 1) conducting cutting-edge research on female athlete performance and recovery and 2) leveraging insights from that research to help women over 30 feel good through various cycles.

Cost: $75
Date: November 16, 2024
Time: 2:00 PM to 4:00 PM
including presentation, small group discussion, and Q&A.

Register Here!

Workout of the Day

FLOATER STRENGTH

A: Pull-Ups 3×8-10 Across
-or- Ring Muscle-Ups 4-7 sets of 1-5 Reps
B: Shoulder Press 3×10-12 Across
C: Back Squat 3×10-12 Across
D: Power Clean 1-1-1-1-1

Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have Dumbbell Thrusters and Kipping Pull-Ups plus some gymnastics conditioning.

The Ring Muscle-Up option is a continuation from the focus work we did last cycle. We won’t review all the progressions but if this is a skill you feel inclined to continue working on you can use floater strength this cycle to continue your work on this coveted movement.

METCON

AMRAP 8:00
21 Kettlebell Swings
15 Box Jumps
9 Reps Floater Exercise

Floater Options:
Kipping Pull-Ups
Burpees
Calories, Bike

Notes
This short triplet should be a high intensity effort where you don’t stop moving. Choose the floater option that makes sense for you!

CrossFit Group Class Programming Template (WK1/7)

Welcome to the Front Desk: Justin B!

We’ve got a few new hires to the front desk we’d like to formally introduce. Please welcome Justin when you see him behind the desk and here are a few things you might not know about them!

– I’m born and raised in Brooklyn, and have yet to live in another city.
– I’m a big fan of techno (the harder, the better) and enjoy going to raves. If I moved to Europe, Berlin would be home.
– I love and have been eating spicy foods since I was young. I once played “Hot Ones” with friends and beat the tie breaker by eating spoonfuls of “Da Bomb” mixed with “The Last Dab XXX”. It took my lucky number, 4.
– Started at CFSBK September 2022

Workout of the Day

STRENGTH

Power Clean
Heavy Triple

Notes
Take 12 minutes to work up to up to a heavy triple power clean, dropping each rep from the top and taking no more than 5-10 seconds between reps. The intent today is not to max out.

PARTNER METCON

20 Rounds for time of:
3 Power Cleans
9 Burpees

Notes
Partners alternate complete rounds until each partner has completed 10.
– Use about 80-90% of your top set on the Power Cleans from the strength segment for the metcon. You should be able to hit three singles at a deliberate pace and with consistent technique for all 10 rounds.
– Modify the burpees to no push-up or 6 reps if needed.

CrossFit Group Class Programming Template (WK1/7)

Chappell (Yana) and Raygun (Yu) hanging at the gym

Wear a costume today, get a free item from the fridge!

Don’t be a stick in the mud! Its HALLOWEEN!!!!! Wear a costume to the gym and get a free item from the fridge.

How to Power Clean / Step by step

This is a great and concise explanation of the power clean. Check it out before class today!

Workout of the Day

STRENGTH

Back Squat
3×10-12 Across

Notes
Perform 3-4 progressive warm-up sets followed by three sets of 10-12 reps at the same weight. Leave 2-3 reps in reserve. After your final set, plan next week’s squats. You could add reps if you weren’t hitting 12, or you could add weight and perform the same reps.

PARTNER METCON

10 Rounds for time:
9/6 Strict Toes to Bars
12/9 Calorie Bike

Notes
Alternate complete rounds with your partner until each person has performed 5 rounds for a total of 10. Coaches Katie and David completed this in 12:40.
– For the Toes to Bars, control your tempo and try to keep your elbows and knees as straight as you can. Modify them by bending the knees, performing less ROM or having your partner assist you.
– The bike efforts should feel like 80% intensity. Hard but sustainable efforts.

CrossFit Group Class Programming Template (WK1/7)

Last week’s Strength Cycle graduates after their CrossFit Total
Top: Lu, Everett, Coach Jeremy, Brad, Ryan, Rumman and Chris
Bottom: Shawn, Rachel, Clio (Coach Jeremy’s daughter) Kelly and Erin

Sign up for Strength Cycle with Coach Jeremy!

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 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. Your card will be charged immediately for $250. The second installment of $250 will be charged to the card on file automatically in 4 weeks. This cycle is priced at the 6 week rate because of a short break on Thanksgiving Week. NY tax of 4.5% will added to all purchases.

Whether you are brand-new to lifting, someone with experience who has struggled to surpass a plateau, or just looking to try something different, by taking the time to focus exclusively on the lifts that support almost ever other activity you do inside (and outside) the gym, you will gain confidence and enhance your performance.

DAYS & TIMES

Morning Strength Cycle
This cycle meets at 7:30AM Monday, Wednesday and Friday.

End Date: December 20th

Register here!

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

Begin Date: November 6th
End Date: December 20th

Register here!

Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.

Begin Date: November 6th
End Date: December 20th

Register here!

The Strict Toes to Bar

Today’s partner workout has strict toes to bars in it. Despite today’s workout being “for time”, focus on controlled and slow toes to bars every rep. Even if your range of motion begins to erode slightly. Lots of EFFORT every rep.

Workout of the Day

STRENGTH

Shoulder Press
3×10-12 Across

Notes
Perform 3-4 progressive warm-up sets followed by three sets of 10-12 reps at the same weight. Leave 2-3 reps in reserve. This volume on the shoulder press will add up quickly, so be conservative with your weight selection. If needed, adjust weight so you can hit at least 10 unbroken reps each set.

METCON

4 Rounds for time of:
270m Run
16 Renegade Rows
12 WTD Box Step Overs

Notes
– The Renegade Rows are 8 reps per arm and no push-ups
– Each rep on the Step-Overs should come to full knee and hip extension
– Try to use the same Dumbbells for each movement
– Run fast

Back Squats tomorrow, if you’re coming we recommend 16 box jump overs instead of the step-overs.

CrossFit Group Class Programming Template (WK1/7)

Welcome to the Front Desk: Claire R

We’ve got a few new hires to the front desk we’d like to formally introduce. First of is Claire aka “Claire Bear” who recently came aboard team CFSBK. Please welcome her when you see her behind the desk and here are a few things you might not know about her!

Workout of the Day

STRENGTH

Pull-Ups
5 Sets x 3 Reps

Notes
After a coach led specific warm-up, you’ll perform 5 sets of 3 repetitions using one or a combination of the following options:

Weighted Pull-Ups
Bodyweight Pull-Ups
Box Pike Self Assisted
Strict Negatives
Feet on floor/box Self Assisted
(no bands this cycle!)

Try to perform the same version of the movement across all 5 sets. If you begin to hit a wall, you can perform “cluster sets” with the same or an easier version. For example, someone doing bodyweight may perform

Set 1: 3 Reps at BW
Set 2: 3 Reps at BW
Set 3: 2 Reps at BW, quick rest then 1 more rep at BW
Set 4: 1 Rep at BW + 2 Box Piked Self Assisted Reps
Set 5: 3 Box Piked Self Assisted

METCON

EMOM 16:00 / 4 Rounds:
A: :45 AMRAP Calorie Row
B: :45 AMRAP Matador Dips
C: :45 AMRAP KB or DB Front Rack Walking Lunges
D: Rest

Notes
Work for :45 followed by :15 transition for all 4 intervals.

Dip Options:
(+) 12/9/6 Ring Dips
Matador Dips
Banded Matador Dips
Box Dips with foot assistance

CrossFit Group Class Programming Template (WK1/7)

Coaches Nadja and Colin Robinson getting their DB Snatches in before sunrise

Programming Biases Monday 10/28* – Sunday 12/15

This 7 week cycle will take us close to the end of the year. Check out the video above for an overview and additional context for this cycle.

Weekly Biases

Monday: Strict Pull-Ups + 2nd segment
Tuesday: Shoulder Press + 2nd segment
Wednesday: Back Squat + 2nd segment
Thursday: Varied
Friday: Floater / Ring Muscle-Up + 2nd segment
Saturday: Varied
Sunday: Floater / Ring Muscle-Up + 2nd segment

Monday: Strict Pull-Ups

We will gradually add volume over 7 weeks. Choose a pull-up variation that makes sense for the given day’s rep and set scheme. If you begin to hit a wall, you can perform “cluster sets” with the same or an easier version or the exercise. For example, someone doing bodyweight may perform a combo of weighted and strict pull-ups to get their final reps completed.

Pull-Up Options:
Weighted Pull-Ups
Bodyweight Pull-Ups
Box Pike Self Assisted
Strict Negatives
Feet on floor Self Assisted
(no bands this cycle!)

Wk1: 5×3
Wk2: 4×5
Wk3: 3×6-8
Wk4: 3×6-8
Wk5: 3×8-10
Wk6: 3×8-10
Wk7: 5:00 Strict Pull-Up AMRAP (no negatives)

Tuesday Shoulder Press & Wednesday Back Squat

Each week perform 3 work sets at the same weight and reps (across). After your final set, determine what you would modify for next week to make it harder. You can perform more reps at the same weight, you could perform more weight at the same reps or if needed more weight and fewer reps. Your final set should be 2-3 reps away from failure or even (on the press, not squat) hitting failure.

Wk1: 3×10-12
Wk2: 3×10-12
Wk3: 3×8-12
Wk4: 3×8-12
Wk5: 3×6-10
Wk6: 3×6-10
Wk7: 5-5-5 (top set)

Friday & Sunday Floater

Friday and Saturday will provide make-up options for the biased exercises we hit that week. If you really made some progress during last cycle’s ring muscle-ups and want to keep the momentum, you can also work your skills and drills during this segment of class.

Workout of the Day

FLOATER STRENGTH

A. Back Squat 4×4, Building or Across
B. 1 Power Clean and 1 Split Jerk x 6-8 sets
C. Deadlift 4×4, Building or Across
D. Bench Press 4×4, Building or Across

Notes
Tomorrow we have strict pull ups, dips, lunges, and rowing.

• Clean and Jerk Complex: Aim to do 1 set about every 2 minutes. If it’s been a while since you’ve done split jerks, use your time today to dial in your footwork and accuracy without worrying too much about the load.

METCON

For Time:

800m Row
-then-
4 Rounds of:
8 Sandbag Squats
80′ Farmer Carry @ 32/24/16kg ea
-then-
400m Run

Notes
Intent <12 min.

• If the 800m row will take longer than 4 minutes to complete (avg 2:30/500m split), scale to 600m.
• Choose a challenging load for the bag such that you can complete 8 squats unbroken.
• The farmer carry is 80′ total, 4 x 20′ segments across the gym.
• Run at the most uncomfortable pace you can stand. Push yourself across the finish line! Run Substitute: Bike 1200m

CrossFit Group Class Programming Template (WK8/8)

Peter hanging with the homies at CFSBK

Early voting has started in NY!

Hey everyone, a reminder from your pals at CFSBK to go out and VOTE. Polls are now open daily through election day so beat the crowds and perform this important civic and social duty.

Find your registration status as well as polling locations at vote.nyc

Workout of the Day

PARTNER METCON

“The Seven”

7 Rounds For Time
7 Handstand Push-Ups
7 DB Thrusters @ 50/35/20#
7 Knees-to-Elbows
7 Deadlifts @ 245/165/115#
7 Burpees
7 Kettlebell Swings 32/24/16kg
7 Pull-Ups

Notes
Intent < 35 min. See the original workout posting and dedication notes from CrossFit.com

Perform the workout “you go, I go” style, where each athlete completes 7 reps of the movement before moving on to the next exercise:

A performs 7 HSPU, B performs 7 HSPU, A performs 7 Thrusters, B performs 7 Thrusters, etc.

Each round should be completed in under 5 minutes. If you and your partner come in over that time frame in round 1, scale back to 5 reps per round of each movement for the remainder of the workout. The goal is to finish your version of the workout, not to get time-capped!

This is a long, brutal workout that challenges mental toughness alongside physical fitness. Scale the loaded movements to be moderately heavy, not so tough that you can’t go unbroken.

Scale the gymnastics movements so you can complete them unbroken:

HSPUs
A. 3-5 Strict or Kipping
B. 7 Box Piked
C. 7 Push Ups

Knees to Elbows
A. 3-5 Strict or Kipping
B. 7 Partial ROM: As high as possible!
C. 7 Tuck Ups

Pull Ups
A. 3-5 Strict or Kipping
B. 7 Ring Rows

CrossFit Group Class Programming Template (WK8/8)

New Programming Cycle Details 10/25-12/15