Workout of the Day

PARTNER METCON

12-11-10-9-8-7-6-5-4-2-1 Reps of:
Deadlifts
Kipping Pull-Ups

Notes
Partners will alternate complete rounds until each person has performed each rep range working down the ladder to 1. The goal should be unbroken if possible.

Deadlifts
185/155/135/95..

Kipping Pull-Ups
++ Ring or Bar Muscle-Ups (3 reps each round = 36 reps)
+ Chest to Bar Pull-Ups
Kipping Pull-Ups
Banded or Strict Pull-Ups (Full Volume or if needed 3 reps per round = 36 reps)Jumping Pull-Ups

ASSISTANCE

3-4 Sets of:
10 Barbell Roll Outs
20 Bent Over dual DB Rows
:40e Single Arm Kettlebell Hold

Notes
Grind through 3-4 rounds of the assistance work. Focus on control and range of motion on the roll outs and use a weight for the rows that will make 20 reps very hard or impossible to complete in 1 unbroken set. Kettlebell holds should be HEAVY

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CrossFit Group Class Programming Template (WK1/8)

Sign up for Fight Gone Bad 2023 today! There is also a spot to sign up as a captain and a special perk this year is that captains get to pick one other person to be on their team!

SEPTEMBER 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.

DAYS & TIMES

Morning Strength Cycle
This cycle meets at 7:30AM Monday and Wednesday. Your card will be charged immediately for $220, and again at the halfway point.
Begin Date: September 6th, 2023
End Date: October 27th, 2023

Register here!

Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday. Your card will be charged immediately for $330- and again at the halfway point.
Begin Date: September 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. Your card will be charged immediately for $330. and again at the halfway point.
Begin Date: September 6th, 2023
End Date: October 27th, 2023

Register here!

Workout of the Day

STRENGTH

Back Squat
15-15-15

Notes
After a few warm-up sets, attempt three progressive sets of 15 reps resting about 3:00+ between sets. Use a controlled tempo, steady breathing and consistent reps over going as heavy as possible. That being said, your final set should be challenging to get through. A true 15RM is roughly 60% of a 1RM however you may be much lower than that today. If you’re not sure how to approach this, just keep the reps at 15s in your warm-ups and try to get there in around 4-6 TOTAL sets.

METCON

4 Intervals of:
1:00 AMRAP DB Bench Press or Push-Ups
1:00 Rest
1:00 AMRAP Bike Cals
1:00 Rest

Notes
The goal of this workout it so squeeze out 15-25 challenging reps on the pressing exercise each set. If you can perform more than 30 reps increase weight or scale up to ring or deficit push-ups. If you’re doing push-ups you can perform as many strict as you can then transition to your knees for a little more volume.
Keep your eyes on the RPM/Cadence on your bike monitor and give what feels like an 80-85% effort.

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CrossFit Group Class Programming Template (WK1/8)

Welcome to the Front Desk staff Casey!!!! (and hi Charlie!)

ICYMI: NEXT PROGRAMMING CYCLE DETAILS

This 8 week cycle will take us from Monday 8/28 through Sunday 10/22. Fight Gone Bad falls within this cycle on 10/14 which we’ll do some prep on as we approach it.

This cycle will generally bias higher rep barbell work and positional strength. The template below shows you the primary lifts and themes. There will be plenty of upper body pulling and pushing volume seen throughout each week and as well as gymnastics holds.

Monday: Back Squats (Volume and positional)
Tuesday: Hinge (Deadlifts, cleans and snatches)
Wednesday: Pressing (Bench and Shoulder Press)
Thursday: Single Leg strength
Friday: Floater Strength + Grunt
Saturday: Varied
Sunday: Floater Strength + Monostructural

MONDAY
Back Squats. Each week we’ll alternate between higher volume strength work and lower volume position specific work.

Wk1:
A1: BSQ 15-15-15

Wk2:
A1: 1+1/4 BSQ 5-5-5

Wk3:
A1: BSQ 12-12-12

Wk4:
A1: 3′ Pause BSQ 3-3-3

Wk5:
A1: BSQ 10-10-10

Wk6:
A1: 1+1/4 BSQ 3-3-3

Wk7:
A1: 20RM

Wk8:
A1: 3′ Pause BSQ 1-1-1

TUESDAY
Hinging. Expect to see a rotation of deadlifts, power cleans and snatches on Tuesdays as the primary lift OR incorporated into a metcon.

WEDNESDAY
Weekly alternating between Shoulder and Bench Press. Most of these lifts will be incorporated into a metcon, less so later in the cycle.

Wk1:
A: Shoulder Press 15-15-15

Wk2:
A: Bench Press 15-15-15

Wk3:
A: Shoulder Press 12-12-12

Wk4:
A: Bench Press 12-12-12

Wk5:
A: Shoulder Press 10-10-10

Wk6:
A: Bench Press 10-10-10

Wk7:
A: Shoulder Press 3-3-3

Wk8:
A: Bench Press 3-3-3

THURSDAY
Thursdays will have a single leg strength bias. Alternating weekly between front foot elevated lunges and either pistols, step overs or lunge variants.

Wk1:
A: FFE Back Rack Reverse Lunges 16-16-16-16

Wk2:
A: Pistols, step overs or lunges

Wk3:
A: FFE Back Rack Reverse Lunges 12-12-12-12

Wk4:
A: Pistols, step overs or lunges

Wk5:
A: FFE Back Rack Reverse Lunges 10-10-10-10

Wk6:
A: Pistols, step overs or lunges

Wk7:
A: FFE Back Rack Reverse Lunges 8-8-8-8

Wk8:
A: Pistols, step overs or lunges

FRIDAY
Floater Friday is back with your choice of strength training to round out your week. For the conditioning, we’ll focus on grunt work and alternate between a variety of carries, holds, sled work and DB/KB strength work.

SATURDAY
Varied programming with slight bias towards barbell complexes.

SUNDAY
Floater Sundays! Another opportunity to close out your training week with your choice of strength work to focus on in the first part of class. For our conditioning, we will have a monostructural (bike/run/row/JR) varying between long medium and short efforts as well as a few benchmark distances along the way.

Workout of the Day

25:00 AMRAP for quality:
A1: 1:00 Sled Push

A2: :45 Alternating Lateral Med Slam Balls

A3: :45 Wall Walks

A4: :10-:20 Chin Over Bar Lock Off + AMRAP Strict Chin Ups

Notes
Perform 3-5 sets of the 4 movements. The sled push should not be a maximal effort. You should be able to move continuously for the minute and it should feel like a 75-80% effort.

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CrossFit Group Class Programming Template (WK8/8)

100 Burpees and 2 miles of running. HWPO. Also don’t forget to wipe down your mats after usea 🙂

Workout of the Day

A. For time:
30 Bodyweight Back squats
1000 m Row

Notes
Reduce the load on the back squat in order to complete the 30 reps in 1-3 sets. Watch Rowing Stroke Rate for tips on pacing today’s 1k row.

B. “Annie”
50-40-30-20-10 reps for time of:
Double Unders
Sit-Ups

Notes
This benchmark “Girl” workout is all about the Sit-Ups if your Doubles are dialed in. Anchoring the Sit-Ups is allowed. Scale as needed to half volume on one or both movements, or to 2x Singles as needed.

Also consider the rep scheme 40-30-20-10-5 rep, which works out to 105 reps versus 155 reps which may be more doable.

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CrossFit Group Class Programming Template (WK8/8)

Next Programming Cycle Details

This 8 week cycle will take us from Monday 8/28 through Sunday 10/22. Fight Gone Bad falls within this cycle on 10/14 which we’ll do some prep on as we approach it.

This cycle will generally bias higher rep barbell work and positional strength. The template below shows you the primary lifts and themes. There will be plenty of upper body pulling and pushing volume seen throughout each week and as well as gymnastics holds.

Monday: Back Squats (Volume and positional)
Tuesday: Hinge (Deadlifts, cleans and snatches)
Wednesday: Pressing (Bench and Shoulder Press)
Thursday: Single Leg strength
Friday: Floater Strength + Grunt
Saturday: Varied
Sunday: Floater Strength + Monostructural

MONDAY
Back Squats. Each week we’ll alternate between higher volume strength work and lower volume position specific work.

Wk1:
A1: BSQ 15-15-15

Wk2:
A1: 1+1/4 BSQ 5-5-5

Wk3:
A1: BSQ 12-12-12

Wk4:
A1: 3′ Pause BSQ 3-3-3

Wk5:
A1: BSQ 10-10-10

Wk6:
A1: 1+1/4 BSQ 3-3-3

Wk7:
A1: 20RM

Wk8:
A1: 3′ Pause BSQ 1-1-1

TUESDAY
Hinging. Expect to see a rotation of deadlifts, power cleans and snatches on Tuesdays as the primary lift OR incorporated into a metcon.

WEDNESDAY
Weekly alternating between Shoulder and Bench Press. Most of these lifts will be incorporated into a metcon, less so later in the cycle.

Wk1:
A: Shoulder Press 15-15-15

Wk2:
A: Bench Press 15-15-15

Wk3:
A: Shoulder Press 12-12-12

Wk4:
A: Bench Press 12-12-12

Wk5:
A: Shoulder Press 10-10-10

Wk6:
A: Bench Press 10-10-10

Wk7:
A: Shoulder Press 3-3-3

Wk8:
A: Bench Press 3-3-3

THURSDAY
Thursdays will have a single leg strength bias. Alternating weekly between front foot elevated lunges and either pistols, step overs or lunge variants.

Wk1:
A: FFE Back Rack Reverse Lunges 16-16-16-16

Wk2:
A: Pistols, step overs or lunges

Wk3:
A: FFE Back Rack Reverse Lunges 12-12-12-12

Wk4:
A: Pistols, step overs or lunges

Wk5:
A: FFE Back Rack Reverse Lunges 10-10-10-10

Wk6:
A: Pistols, step overs or lunges

Wk7:
A: FFE Back Rack Reverse Lunges 8-8-8-8

Wk8:
A: Pistols, step overs or lunges

FRIDAY
Floater Friday is back with your choice of strength training to round out your week. For the conditioning, we’ll focus on grunt work and alternate between a variety of carries, holds, sled work and DB/KB strength work.

SATURDAY
Varied programming with slight bias towards barbell complexes.

SUNDAY
Floater Sundays! Another opportunity to close out your training week with your choice of strength work to focus on in the first part of class. For our conditioning, we will have a monostructural (bike/run/row/JR) varying between long medium and short efforts as well as a few benchmark distances along the way.

Workout of the Day

FLOATER STRENGTH

Choose ONE of the following lifts below:

A: Bench Press
Heavy 5

B: Front Squat
Heavy 3

C: Clean and Jerk
Heavy Single

METCON

For time, in any order:
2 mile Run
100 Burpees

Notes
To cap off the cycle, today’s workout is similar to the burpee/run workout you tested in week one and then in reverse at the halfway point of this cycle. This version you may partition the run and burpees however you’d like.

For instance one way to approach it:

4 rounds:
800 m Run
25 Burpees

1 Lap around the block = 1/3 mile so total volume with this increment would be 6 laps in the workout. Adjust total laps if needed.

6 rounds of:
1 Lap around block
16 Burpees

Other ideas:

1 Mile Run
100 Burpees
1 Mile Run

1 Mile Run
50 Burpees
1 Mile Run
50 Burpees

The goal is to finish the workout in 25 minutes or less. Scale the run distances and total burpees if needed or work until the cap.

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CrossFit Group Class Programming Template (WK8/8)

Post Class Flex when CFSBK Coaching alumni Jess Fox dropped into the 10am

Lost & Found Roundup

We found your stuff. Check out the recent Lost and Found roundup with special effects by Aaron W!

Workout of the Day

STRENGTH

Clean and Jerk
1-1-1-1-1-1-1

Notes
Build up to a heavy single with your best technique for the day across 7 work sets.

If you tested both your front squat and bench press this week, expect to feel fatigued. Note that we are building up to a heavy single with the best technique possible, so use that as your guide when loading the barbell. Taster’s choice whether you’d prefer to power clean or squat clean.

ASSISTANCE

1 Warm-Up set then one set to failure of:
AMRAP DB Hammer Curls
AMRAP Bent Over Reverse Flys
AMRAP Strict Hanging Leg Raises

Notes
Use one sub-maximal warm-up set on each exercise to prime the muscles then perform one set to or very near to failure without compromising proper technique or using momentum. The AMRAP sets should really suck.

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CrossFit Group Class Programming Template (WK8/8)

Queer Trans NYC strength coach and longtime CFSBKer Anise taking 265 for a ride

Chad Vaughn 315lb Slow Motion Clean and Jerk

Workout of the Day

STRENGTH

Bench Press
Heavy 5

Notes
In 5-8 total sets, take time to build up to a heavy set of 5 reps. If you are feeling really good this week, go for a 5 RM. If you are still working on your bench press technique or new to the lift, simply work up to a heavy 5 for the day. Compare to July 5th.

How to Spot the Bench Press

METCON

16:00 AMRAP:
Row 500 meters or 1000 meters Assault Bike or 0.7 miles Echo Bike
Max set of Push-ups

Notes
Aim to push a little harder on the row or bike on today’s workout without blowing yourself up. Everyone should work for virtuosity on the push-ups. The set ends if the reps are sloppy, have a kip like quality and/or no longer full range of motion. If you do not yet have 10 consecutive push-ups, consider modifications which challenge your current abilities and allow for at least 10 reps.

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CrossFit Group Class Programming Template (WK8/8)

An (old) video of coach David talking about Push-Up virtuosity

September 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.

DAYS & TIMES

Morning Strength Cycle
This cycle meets at 7:30AM Monday and Wednesday. Your card will be charged immediately for $220, and again at the halfway point.
Begin Date: September 6th, 2023
End Date: October 27th, 2023

Register here!

Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday. Your card will be charged immediately for $330- and again at the halfway point.
Begin Date: September 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. Your card will be charged immediately for $330. and again at the halfway point.
Begin Date: September 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

“Nasty Girls”

3 rounds for time:
50 Air Squats
7 Muscle Ups (Ring or Bar)
10 Hang Power Cleans (135/95…)

Version 2:

3 rounds for time:
50 Air Squats
7 Pull Ups
7 Dips
10 Hang Power Cleans (135/95/75/55…)

Notes
Compare to “Nasty Girls” on the 4th of July. If you were, we recommend you do the exact same scaling to objectively compare your performance. If you were not, choose a tough but doable version of the workout that allows you to finish in 15 minutes or less.

Another metric to consider is quality of movement. Are you squatting to depth every rep? Standing all the way up on your hang power cleans? Performing better range of motion on muscle ups, pull ups, or dips/push ups? However, you approach this workout, pick an option that allows you to move well but challenges you at the same time.

Pull Up Options
7 Strict Pull Ups
7-12 Banded Pull Ups
14 Ring Rows

Dip Options
7 Ring Dips
7-12 Bar Dips
14 Bench Dips or 7-14 Push ups

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CrossFit Group Class Programming Template (WK8/8)

Take a load off after or before training. The view from the CFSBK couch 🙂

Kristi Eramo O’Connell takes on “Nasty Girls”

On July 4th we posted the original and absolute classic video of Nicole Carroll, Annie Sakamoto, and Eva Twardokens taking on “Nasty Girls”. Below you can see CrossFit Games competitor Kristi Eramo O’Connell doing this workout (also with strict muscle-ups) in 2020.

Workout of the Day

STRENGTH

A) Front Squat
Heavy 3

B) Single Arm Dumbbell Row
8 RM

Notes
Today’s squat intensity and loading is relative to how often you’ve hit the squats during this cycle. For new(er) members this may mean establishing a 3 RM for the first time, while for more experienced members it’s just taking an opportunity to load up the bar and get under something heavy.

The dumbbell rows are bench supported. Start with whatever side you consider “weaker” and match the heaviest 8 reps to that side.

METCON

6:00 AMRAP:
6 DB Thrusters
6 DB No Push Up Devil’s Press
6 ea DB Walking Lunges

Notes
Choose a weight that you can complete all the movements in unbroken sets. For the walking lunges, the dumbbells can be held at the side suitcase style.

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CrossFit Group Class Programming Template (WK8/8)

Registration for Fight Gone Bad 2023 on 10/14 is live!!

WHAT IS FIGHT GONE BAD?

Fight Gone Bad is one of our oldest and largest community fundraising events. This event originally started via an affiliate fundraising competition initiated by CrossFit to benefit sportsgrants. After three years, the program ended but we decided to continue the tradition and make it our own. Since 2008, we’ve raised over $400,000 for a variety of charitable organizations. This year we will be raising funds for BCHS Brooklyn Community Housing and Services.

3 Rounds, as Many Reps as Possible, of:
Wall Balls, 20lb, 10ft / 14lb, 9ft
Sumo Deadlift High-Pulls, 75/55 lb
Box Jumps, 20″ box
Push-presses, 75/55 lb
Row

In this workout, you move from each of 5 stations after a minute. The clock does not reset or stop between exercises. When the announcer calls “Rotate,” athletes must move to next station immediately. Each of the 3 rounds is 4 minutes, followed by a one-minute rest. One point is given for each rep, except on the rower where each calorie is one point.

Here’s an explanation of FGB in detail in a vintage video. And don’t worry! We’ll have scaling options available for everyone!

HOW DOES IT WORK??

We will group registrants into teams of 5-6 people. Each team will pick a team name and plan on how to workout in style with their best costumes. You’ll be assigned a heat time as well as a judging time the day of. You and your teammates will throw down together at the same time of another team. Each team captain will also set up a fundraising page (we will make a main fundraising page that everyone can just join) and their team will raise funds. Prizes will be available for top fundraisers, best costumes and more!

SIGN UP TODAY!

Workout of the Day

STRENGTH

Turkish Get Up
1-1-1

Notes
Using a Dumbbell or Kettlebell, work up to a challenging single of one Turkish Get-Up on each side.

METCON

15:00 AMRAP:
5 Strict Chest to Bar Chin-Ups
10 Alternating Single Arm KB Swings
20 Alternating Box Step-Ups

Notes
Move at a steady pace on this workout. You should be able to perform 5 unbroken Chin-Ups for the first few rounds or all of this workout. If that’s too challenging add a band for assistance, if it’s too easy, add a dumbbell between the thighs or feet. The Kettlebell swings should be unbroken every round. The step-ups may be bodyweight only or loaded with DBs.

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CrossFit Group Class Programming Template (WK7/8)

Synchro Sumo Deadlift High Pulls

The Turkish Get Up

This is a great overview on today’s unconventional strength segment. The TGU will challenge your coordination, balance, stability and strength. Happy lifting!