Workout of the Day

5 Rounds for load and reps of:

Minutes 0-2:30:
10 Strict Barbell Press

Minutes 2:30-5:00:
AMRAP 2:30
Floater Exercise
15/10 Air Bike Calories

Notes
This is a 25 minute workout. Every 2:30 minutes alternate between the strict press and the AMRAP until you’ve completed 5 rounds of each movement. The strict press should be performed in 1-3 sets each round and the weight can stay static or go up as long as you don’t fail any reps. For the floater exercise, choose a movement that rounds out your week the best so far.

Floater Exercise Options
15 Kettlebell Swings
15 Tuck Ups or V-Ups
10-16 Box Jumps or Alternating Box Step Ups

CrossFit Group Class Programming Template (WK2/3)

RJ has done it again! Check out RJ Red Shoes Media’s shots from Friday Night Lights. These are just some spotlight pics, see the much larger full album here.

Want a free CFSBK Membership + Hourly? Join our Front Desk Staff!!

CFSBK is looking for new talent to staff the Front Desk. Responsibilities include handling inquiries from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, On top of an hourly wage, FD staff will also receive a comped membership. We are looking for someone who can keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).
We will be interviewing ASAP and hiring a new staff member for immediate training. The shift we are looking to fill is below, so before applying, please make sure this fits with your schedule.

Thursday: 5:45am-11am
Friday: 5:45am-12pm

General availability for coverage.

Email charlie@crossfitsouthbroooklyn.com to apply.

Workout of the Day

STRENGTH

Deadlift
5-5-5

Notes
Work up to a technically sound heavy 5 on the deadlift. All reps pulled from a dead start. If you’re doing the Open… or are still just sore from 24.1 (!) go easier today and just move some sub-maximal weights really well.

METCON

For Time:
60 Calorie Row
60 Wall Ball Shots

Notes
How fast can you go and not crash and burn? For some, this workout will be a sprint, for most pacing will be key. If this is an easy number of wall ball shots for you, consider going heavier or doing a very large set as fast as you can, while still maintaining range of motion standards.

CrossFit Group Class Programming Template (WK2/3)

New UpsideDown Class Series!

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. Experienced hand balancers and new students are equally challenged and welcome. There is no age limit, or weight limit. Please bring an open mind, patience, and the ability to touch the floor! Pet photos are also encouraged.

Workout of the Day

STRENGTH

Overhead Squat
3×5, Building

Notes
Perform three work sets of 5 reps building up to a technically sound overhead squat from the racks. If you’re doing the Open, today is a good refresher for any overhead squats or snatch that may show up in one of the upcoming workouts.

METCON

For time:
100 Double Unders
10 Hang Power Snatches

80 Double Unders
8 Hang Power Snatches

60 Double Unders
6 Hang Power Snatches

40 Double Unders
4 Hang Power Snatches

20 Double Unders
2 Hang Power Snatches

Notes
Snatches: Go heavy enough that each round of hang power snatches can be completed in 1-2 sets, but not so heavy you have to resort to singles. (+/135/115/95/75/55)

Doubles Unders:
Full Volume: 300 reps
75% Volume: 75-60-30-15 (180 Reps)
50% Volume: 50-40-30-20-10 (150 Reps)
Singles: Double Volume

CrossFit Group Class Programming Template (WK2/3)

 

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CFSBK 2024 CrossFit Open Leaderboards

Check out the leaderboards below to see how things shook out for 24.1. Amazing work to EVERYONE who took on 24.1 and put up a score. You are all AMAZING!!!!!

CROSSFIT SOUTH BROOKLYN OVERALL

CROSSFIT SOUTH BROOKLYN MEN’S OVERALL

CROSSFIT SOUTH BROOKLYN WOMEN’S OVERALL

Age Group Categories

CROSSFIT SOUTH BROOKLYN WOMEN 65+

CROSSFIT SOUTH BROOKLYN MEN 65+

CROSSFIT SOUTH BROOKLYN WOMEN 60-64

CROSSFIT SOUTH BROOKLYN MEN 60-64

CROSSFIT SOUTH BROOKLYN WOMEN 55-59

CROSSFIT SOUTH BROOKLYN MEN 55-59

CROSSFIT SOUTH BROOKLYN WOMEN 50-54

CROSSFIT SOUTH BROOKLYN MEN 50-54

CROSSFIT SOUTH BROOKLYN WOMEN 45-49

CROSSFIT SOUTH BROOKLYN MEN 45-49

CROSSFIT SOUTH BROOKLYN WOMEN 40-44

CROSSFIT SOUTH BROOKLYN MEN 40-44

CROSSFIT SOUTH BROOKLYN WOMEN 35-39

CROSSFIT SOUTH BROOKLYN MEN 35-39

Workout of the Day

STRENGTH

Pause Bench Press
4×8 Across

Notes
Perform three work sets, ideally at the same weight. Try to make the first set challenging to hit 10 but keep a rep or two in reserve on each rep. Next week we’ll do 4×6 where you can bump the weight up a bit.

Pause for at least 1 count at the chest. The pause will increase your time under tension and eliminate the stretch reflex which makes pressing out of the bottom of the rep more difficult. Expect that you may need to decrease your weights with the pause and use a spotter for your sets.

METCON

AMRAP 12:00 of 2-4-8-10-12….
Strict Toes to Bar
Push Ups
Alternating DB Goblet Hold Reverse Lunges 

Notes
Every round add 2 reps in this ascending ladder. Dumbbell weights: 50/35/20#.

This will be pretty taxing on your grip and core. Try to eliminate as much back swing when performing your strict toes to bar.

TTB Scaling:
A. Strict Knees to Elbows
B. Strict Hanging Knee Raise
C. Supine Strict Toes to Bar
D. Supine Leg Lowering

CrossFit Group Class Programming Template (WK2/3)

Welcome Foundations grads Paul, Annie and Seth!

Don’t forget to submit your 24.1 Scores!!

Your 24.1 scores need to be submitted BY YOU to games.crossfit.com by 8pm tonight. If you forgot your judges name, you can put David Osorio, Brett Ferguson or Whitney Hubbard as your judge.

Workout of the Day

METCON

5 rounds for time:
20/16 Calorie Row or 20/16 Calorie Bike
30/20 Tuck Ups
10 Bent Over Dual DB Rows or Body Rows

Notes
If you did the Open workout yesterday and feeling sore, you can dial down the intensity and reps and just focus on moving.

ASSISTANCE

3-4 sets for quality and load:
12-20 Low Switch Cossack Squats
10-12 DB Skullcrushers
10-12 DB Hammer Curls

Notes
For the low switch cossack squats, if needed use a rig for support to get into a lower position. Perform 6-10 reps per leg, alternating back and forth.

Need to do 24.1????

Today Coach Cody Mooney will be doing 24.1 at 9am and asked if anyone wanted to join him to throw down! We also have extended Open Gym hours today from 1-4pm incase you need to get in. If you can coordinate with someone to help judge you that would be ideal but if folks are around don’t be shy and ask or pair up!

CrossFit Group Class Programming Template (WK1/3)

(Text and interview by Julie Barnard)

Let’s give a big round of applause for our March Member of the Month, Omar Francis! For the past seven years, Omar has brought nothing but dedication, passion, and positivity to CFSBK. His love for CrossFit, Cleans, and love/hate relationship with Double Unders, inspire us all to push harder and aim higher in every workout.
Beyond his performance, Omar’s warmth, optimistic outlook, and love for his swolemates, make him a cherished member of our community. Not to mention, his affection for those weekend baked goods always brings a smile to our faces. (*Shoutout to the Fit Baker – Cidney Falk!)

Congratulations, Omar, on being our March Member of the Month. Your hard work and spirit truly embody the essence of our CFSBK fam!
Name (and any nicknames):
Omar Francis

Where were you born, and where did you grow up?
I was born and raised in Bronx, NY

How long have you been CrossFitting, and how did you arrive at CFSBK?
Me and Inna (my wife) started working out in our friend Pearl’s garage. During that time we were subjected to various CrossFit movements like squats, deadlifts, bench press etc. We even went Keto for a while (about 9 or so months) which had results, but ultimately wasn’t sustainable. Pearl then recommended CSFBK, and we took the foundations class. I initially started with just class cards while deciding to make the commitment, until I was in a group class workout and I was the last one to come back in after running, and all of the equipment was put away since they thought that everyone was done with the workout. Someone then asked if I wanted to finish, and I said “Sure”. About 3 or 4 people took the time to get my equipment back out for me to finish the workout and cheer me on. I made my decision then, and haven’t looked back! I’ve been more of the regular coming to class. Took a slight hiatus during the heights of the pandemic, but I’m more consistent these days.

What are your current fitness goals?
Getting better at gymnastic movements, shedding some extra pounds. Understanding these things takes time, so just focusing consistently on the small things. I remember when Double Unders used to be one of my goals, and over some years I’ve gotten much better with them.

What keeps you coming back to CFSBK?
It’s a good reason for me to get out the house, see all my swolemates at the gym. Basically its my main social outlet outside of work, so definitely good for my mental state. Also the baked goods on Saturdays.

Program your nightmare workout

1 mile run then:
For time, Ascending ladder (1, 2, 3, 4, 5…. 10)
Barbell Thrusters 95#
Burpee over Bar
Then, another 1 mile run

Program your dream workout

10 min AMRAP
10 alternating dumbbell snatches
5 box jumps

Into

3:00 (max Clean and Jerk)

Favorite and least favorite lift
Favorite is the Clean
Least Favorite: Snatch possibly? Only because of recent events, but I don’t really have a least favorite lift. If thrusters count, then that.

Ask me about that time I…. Worked on my double unders! (This is for you Megan)

What are you recommending right now?
Not your typical recommendation, but sometimes its best to work on the small daily improvements (in life and CrossFit) as that is what will add up to changes in the long run.

What are you up to when you’re not at 597 (or 608) Degraw Street, and do you have any hobbies?
Dad to a newly 5yr old, most of my free time is taken by her. Outside of that and work, still attempting to learn Russian, and playing video games.

Any advice for new CFSBKers?
Just coming in the door consistently is a reason to celebrate!

And last but not least, what should we look for in a future member of the month?
Not sure. I feel like everyone is a member of the month in some way

Workout of the Day

CrossFit Open Workout 24.1

For time:

21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

*Time cap: 15 minutes

Notes
See below!

CrossFit Group Class Programming Template (WK1/3)

Absolutely insane turnout and energy for Friday Night Lights last night!! We will have SO MUCH content from this event coming out this week so stay tuned! Huge thanks to RAD, Talking Elite Fitness and Noah Ohlsen for coming out to party with us!

24.1

The 2024 CrossFit Open has begun!!! Watch the video below and check out the movement standards for this workout on the Games site. Remember that you need to submit your score before Monday at 8pm in order for it to count. If you forgot your judges name you can put David Osorio or Brett Ferguson. We have 145 (!!!!) people registered for the Open this year, and we want to see 145 scores submitted all three weeks!!!!

Workout of the Day

FLOATER STRENGTH

A. Pause Bench Press 4×10, Across

B. Front Squat 3×5, Building

C. Sumo Deadlift 4×6-8, Across

D. Hang Power Clean or Hang Power Snatch 5×3, Building

Notes
Feel free to superset any of these with some DB Bent Over Rows or Chin-ups.

Choose one lift that best rounds out your training week thus far. Tomorrow will be a blitz of Burpees and DB Snatches! So, if you are planning to workout on Saturday, consider going lighter on your lifts and focusing on technique over intensity/load.

ASSISTANCE

3-4 Sets of:
10-16 DB Pull Overs @ 3011 Tempo
14-20 Alternating Hand to Hand KB Swings
15-25 Tuck Ups or V Ups
1:00 Sled Push

Notes
Perform the following assistance work as movement prep for tomorrow. Keep things conversational and just move with moderate loading. If you are not planning to workout tomorrow then push the pace and weight a little harder.

CrossFit Group Class Programming Template (WK1/3)

 

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MORE SPOTS FOR 24.1 FRIDAY NIGHT LIGHTS HAVE OPENED UP

We originally were going to run 1/2 hour heats with a cap of 10 athletes but because of the workout length and logistics we’ve increased the cap to 12 and will be running heats every 20 minutes instead. If you signed up previously make sure you check when your heat was adjusted to!!

Also don’t forget to wear your RAD GEARRRRR

Workout of the Day

SKILL

Handstand Push-Ups

METCON

20:00 Alternating EMOM:
1 – 3-5 Strict Handstand Push Ups
2 – 8-10 ea Alternating Tall Plank KB Pass Throughs
3 – 3-5 Strict Chin Ups
4 – Floater Cardio (Bike, Jump Rope, or Row)

Notes
Today’s workout is an opportunity to focus on your gymnastics skills while doing some aerobic work – your choice! Maintain a sustainable pace throughout the entire workout. The rep count is low for the gymnastics today, so it’s an opportunity to focus on strength and improving range of motion on these skills.

HSPU Scaling:
3-5 Deficit HSPU
3-5 Strict reps performed as singles
3-5 Strict reps with 1-2 ab mats
6 Piked Box HSPU
6 DB Seated Strict Presses

Chin Up Scaling:
1-3 Strict Ring Muscle Ups or Weighted Chin Ups
3-5 Strict reps performed as singles
3-5 Banded Reps (make these tougher than usual)
3 Negatives (jump to top of each rep and slowly lower)

CrossFit Group Class Programming Template (WK1/3)

From the Vault, Jenna and Margie help Allison with a Parallette Handstand during a 2009 CrossFit Gymnastics certification

Handstand Push-Ups

Check out these short videos with some tips for today’s HSPUs

Workout of the Day

METCON

Every 5:00 for 5 rounds:
Run 270 m (or Bike substitute if rain)
8 Sumo Deadlifts

Notes
Keep a moderate pace on each interval and try to stay consistent with your running splits. This is not intended to be a sprint. The sumo deadlifts can be a moderate to heavy load (stay unbroken each set). Rest the remainder of each interval.

If you are planning to do the Open, choose a load that leaves some in the tank for this weekend (155/135/105/85/65..).

ASSISTANCE

3-4 Rounds For Quality:
:30-:45 ea Side Star Plank
10-12 Incline Bench Supported Rows with Supinated Grip
10 ea Single Leg Cross Body DB Touch

Notes
It’s easy to go through the motions on the cone touches – so don’t! Use this as an opportunity to work on your balance and single leg stability. Having good control of the foot, ankle, knee and hip has lots of carryover to all the other cool stuff you want to do – pistols, kick up to handstand, heavy steps ups, etc.

CrossFit Group Class Programming Template (WK1/3)

Matt crushing last week’s Double Under, Handstand Push-Up and DB Snatch workout

Extended Sunday Open Gym Hours through the Open

The following three weekends we’ll be extending Sunday Open gym until 4pm to help folks get their open workout in. Come through and pair up with someone else to judge your performance!!

Workout of the Day

STRENGTH

Front Squat
3×5, Building

Notes
Perform three work sets of 5 reps building across yours sets after 2-3 warm up sets. If you’re doing the Open, go a little lighter today to prevent too much soreness coming into the weekend.

METCON

3 Intervals of 2:00:
30 Wall Ball Shots
Max Jump Rope Cross Overs in Remaining time

Rest 2:00

Notes
Choose a med ball weight that you can complete each set of reps unbroken. This may mean going lighter! The goal is to work on performing BIG sets and not setting the ball down. If 30 reps is too much, then scale to 25 or 20 – something you can complete each interval.

Will we see the crossover jump rope skill show up in this year’s CrossFit Open?!?! Only time will tell. Either way, practicing this skill hones our coordination, accuracy, agility, and balance — 4 of the 10 general physical skills we’re seeking to train inside the gym!

CrossFit Group Class Programming Template (WK1/3)

Jaime and Vanessa walking those walls

118 CFSBKers Registered

With this many people registered for the Open its important to secure your spot. All three weeks of Friday and Saturday classes are available for registration. Workouts need to be completed and submitted by YOU to the Games site every Monday by 8pm. Below are three options you have to complete the workouts. If you’re in a pinch, let us know!

FRIDAY NIGHT LIGHTS

Every Friday we’ll run several heats of the Open workout in 597. This is a more festive approach to the Open where we light up the space, break out the discoball and encourage folks to come watch. It’s a lot of fun! If you want to participate just RSVP for a heat time on Zen Planner (AVAILABLE NOW ON ZP) FNL is free to CFSBK members and ONLY for people who have officially registered for the CrossFit Open.

Note that your heat start time means that’s when we’ll review the standards and start your workout. All warm-ups will be DIY beforehand. We also ask that after or before you perform your workout you help judge someone from another heat. Volunteer judges from folks watching are also extremely appreciated!! Week 1 is going to have some very special surprises!!!

Spectators are encouraged! Week 1’s FNL will be a kick off party with our friends at RAD, there will be a DJ, Free food and a special guest appearance by a very well known CrossFit Games athlete. DO NOT MISS IT.

SATURDAY CLASSES

We will run the Open workouts Saturdays in group classes through the Open. Sign-up for these classes will work as normal and be available to all CFSBK members. Note that individuals not registered for the Open through CrossFit will do a modified version of the Open workout instead of the official version. Each class will include a warm-up, standards review and then run two heats of the workout so that one person can perform the workout while another judges before switching roles.

OPEN GYM

Members who would like to perform the workout in Open Gym between Thursday and Monday are allowed to but need to manage getting their own judge. Their judge needs to be someone else registered for the Open or well versed in CrossFit. If your judge is not working out this will not count as a drop in for them.