Workout of the Day

STRENGTH

Snatch Grip Deadlift + Hang Power Snatch + Power Snatch x 6-8 sets

Notes
In today’s complex, we’ll break the Power Snatch apart with the first two movements, and then put it all together on the third. Start with light loads that allow you to develop power, coordination, and balance. Build as appropriate across the sets, working about every 2 minutes.

The hang position can be anywhere above the knee today.

METCON

Tabata
A. Shuttle Runs
B. Dual KB Rack Hold/Carry
*Alternate movements each interval for 4 each, 8 total.
*Each interval is 20 sec work / 10 sec rest.

Rest 4 Min

Reverse Tabata
Bike
*This workout is 8 intervals. Each interval is 10 sec work / 20 sec rest

Notes
In this workout, we’ll have two high intensity four minutes pieces with equal rest in the middle. The intent is to go hard on the runs and the bike.

If you need to scale the shuttle run today, here are some options:
-Jump Rope
-Ball Slams
-Handstand Hold (we are inverting tomorrow!)

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CrossFit Group Class Programming Template (WK8/8)

Jared K. 5 star human. No notes.

THIS SUNDAY at CFSBK: Wim Hof Method Fundamentals Workshop

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.

Learn more and register here
use code twenty for 20% off

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. 1-3 Strict Ring Muscle Ups x 4-6 sets
D. Bench Press 4×4, Building or Across

Notes
Tomorrow we have a Snatch complex plus shuttle runs, front rack carries, and bike.

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.

Muscle Ups: Refer back to yesterday’s program for scaling and progression options!

METCON

For Time:
530m Run
40 Medicine-ball Cleans 20/14/10#
20 Sit Ups
400m Run
30 Medicine-ball Cleans
30 Sit Ups
270m Run
20 Medicine-ball Cleans
40 Sit Ups

Notes
Intent <16:00

Today we are utilizing one of the Crossfit Foundational movements: the Med Ball Clean! Though it may seem rudimentary, focus on being as consistent and accurate as possible on all 90 reps. Scale weight if needed to focus on your mechanics, and reduce volume if needed to keep relatively high intensity throughout the workout.

Sit ups may be scaled by anchoring the feet under heavy DB’s.

Run Scaling: 400/270/130m
Run Substitution: Bike 1000/750/500m

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CrossFit Group Class Programming Template (WK8/8)

Robson all business with these shoulder to overheads

The Medicine Ball Clean

The medball clean is one of CrossFit’s 9 foundational movements. It’s intent is to teach the mechanics of cleaning an object from the floor to your shoulders. In a clean, you use a dynamic extension off the floor to create a weightless moment in the object your moving before dropping underneath it into some kind of rack or carry. Don’t let the light weight fool you, these reps will challenge your leg stamina as well as coordination.

Workout of the Day

STRENGTH

Strict Ring Muscle Ups
4-8 sets x 1-3 Reps

Notes
This is our last week to focus on Strict Ring Muscle Up technique. Use what you’ve learned this cycle to keep progressing the elements of strength and skill that are applicable to where you are in your gymnastic journey today!

Progression/Scaling
A. 1 Partner/Coach Assisted RMU
B. 2 RMU Negatives
C. 3 Ring Turnover Drill + 5 Dips
D. 3 Ring Pull Ups + 5 Dips
*All dips are on a 2011 tempo. They can be done on the rings, matador, or parallettes!
*Pull Ups may be performed on high rings or with foot assistance on low rings.

METCON

3 Rounds of 1:30:
16/13/10 Cal Row
Max Cal Bike
Rest 1:30

(1 Minute Extra Rest/Transition)

3 Rounds of 1:30:
16/13/10 Cal Bike
Max Cal Row
Rest 1:30

Notes
In this workout, you will start by completing a set number of calories on the erg, immediately transition to the bike, and continue for as many calories as possible until the 1:30 mark of the interval. Rest equal time and repeat for 3 sets.

After the third set, there will be an extra minute of rest and transition time. Then complete 3 more sets in the same fashion, starting with a set calorie count on the bike and moving into max calories on the row.

Aim to work at a very tough effort throughout this entire workout. Your legs will be screaming in the last couple of rounds! Push through that discomfort today and see what happens if you stay all in on your effort. You might surprise yourself.

Workouts like this are very low risk. Unlike missing a heavy back squat or failing on a high skill gymnastic movement under fatigue, nothing truly bad is going to happen if you go a bit too hard on the machines. Become intensity today and stay with it when it gets uncomfortable.

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CrossFit Group Class Programming Template (WK8/8)

An unhinged moment at FGB. Do Lee’s wings help or hurt him on these box jump overs?

Muscle-Up Progression on Low Rings

Workout of the Day

STRENGTH

Every 2 min x 4 Sets
2 Power Cleans + 2 Split Jerks

Every 2 min x 4 Sets
1 Power Clean + 1 Split Jerk

Notes
In the first four sets, take each power clean as a single, resting a few seconds between. Advanced athletes comfortable with the jerk footwork may feel free to cycle the jerks today. Otherwise, reset at the rack position for each rep to organize yourself.

Use what you learned in our “wave loading” last cycle. If things fall apart, don’t be afraid to come back down to a lighter load to clean things up before moving on to heavier weight! The goal is always to keep making reps.

METCON

“Grace”

For Time:
30 Clean & Jerks @ 135/95#

Notes
Intent < 5 min. Grace is one of the fastest CrossFit benchmark workouts. The traditional competition loads are listed above. Reduce the load to a weight you could perform multiple reps unbroken if desired. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.

Scaling option A:
30 clean and jerks for time 115/75#

Scaling option B:
30 clean and jerks for time 75/55#

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CrossFit Group Class Programming Template (WK8/8)

K love showing some Big Ellie Energy for the New York Liberty winning their first WNBA championship

“Weapons Grade” Grace

CrossFit Games competitor and community icon Dan Bailey performing unbroken “Grace” in just over 1:00.

Workout of the Day

STRENGTH

A1. Back Squat 4×4
A2. Incline Dual DB/KB Row 3×6-8 @ 2011 tempo

Notes
You made it to the final week of the cycle! Build across the sets if you’re not sure where to start OR aim for 4×4 at or a bit heavier than your heaviest set of 6 last week. Either way, aim to work around an 8 or 9/10 RPE today. Your bar speed will likely slow down on some reps if the weight is appropriately heavy!

Go heavy on your rows and create a mind-muscle connection to your lats and back muscles; don’t just pull from the hands and arms. Hold the tempo!

METCON

AMRAP 10 MIN
14 Alternating DB Suitcase Reverse Lunges @ 50/35/20# ea
28 Double Unders
10 Push Ups

Notes
Intent 3-5 rounds. The lunge weight should be relatively heavy, something you can hang on to unbroken or 2 sets consistently. Scale the load or to bodyweight as needed.

With only 10 minutes, it’s essential to be efficient in transitions and maintain a consistent rhythm to maximize your reps.

As you progress, you’ll start to feel the burn in your legs from the lunges and the fatigue setting in from the double unders. Your heart rate will be high, and you might start to feel a bit breathless. Focus on maintaining form as you feel the challenge intensify.

DU Scaling
A. 10-20 DU
B. 20-30 Sec practice per round

Push Up Scaling
A. 6 Push Ups
B. 10 Elevated Push Ups

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CrossFit Group Class Programming Template (WK8/8)

Fight Gone Bad Results: $32,316 Raised!

Thank you SO much to everyone involved in making our 15th annual Fight Gone Bad a huge success! We raised an INCREDIBLE $32,316.69 with 77 CFSBKers contributing to the total. The costumes were perfect (see yesterday’s post), the vibes were immaculate and most importantly the community came together for a great cause.

To see the full scoreboard including scores, fundraising and prizes, check out the FGB 2024 Scoreboard.

Top 10 Fundraisers
Tong Galaxy $6,305.68
Charles Smith $3,885.95
Richard Greenspan $3,581.37
David Osorio $1,957.72
Andrew Cohen $2,025.90
Karl-Henry Cesar $1,044.73
Katherine Akiko Day $896.95
Brett Ferguson $787.51
Jackie Wong $636.76
Jared Klett $569.91

Top 6 Men’s Rx’d Scores
Jeff Horowitz 325
Tong Galaxy 317
Dan Calanca 311
Sam Auld 304
Chimene Okere 304
Keaton Wetzel 283

Top 6 Women’s Rx’d Scores
Toni Smith 345
Stephanie Arabagian 325
Katie Harper 319
Ashley Macha 285
Cidney Falk 248
Yu Tian 227

Workout of the Day

FLOATER STRENGTH

A. Back Squat 3×8, Building
B. 2 Power Cleans and 2 Split Jerks x 6-8 sets
C. Deadlift 10-8-6-4
D. Bench Press 3×6, Building

Notes:
Tomorrow we have back squats, rows, lunges, double unders, and push ups.

Clean and Jerk Complex: Aim to do 1 set about every 2 minutes. Complete power cleans as singles, resting a few seconds between. 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.

PARTNER METCON

AMRAP 16 MIN
12 Abmat Sit Ups
120′ Sandbag Bearhug Carry
*While 1 partner completes 1 round of work, the second partner is biking for calories.

Notes:
In this workout, both partners will be working the entire time. Find a steady groove in the first quarter so you can work hard across all 16 minutes and keep your transitions tight.

Your goal is to finish as many rounds as possible while also getting as many bike calories as you can as a team!

Choose a heavy bag that you’ll be able to carry for 120′ unbroken.

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CrossFit Group Class Programming Template (WK7/8)

Nate, Nicole, Justin, Miriam, Coach Brett and Greg 

Tong, Eileen, Heather, Lizzie, Keith and Georgia

Will, Jacob, Eric, Kelly, Josh and Kelley

Justin, Harry, Yana and Brad

Jared, Andrew, Ben, Nora, Mikey, Ashley and Danny

Zach, Bernhard, Steph, Sam, Andrew and Cidney

Toni, James, Peter, Rob, Asha, Adam and Tristan

Nate, Robson, Blake, Adam, Jackie and Rebeca

Keaton, Coach Katie, Lee, Danny, Coach David, Vini, Karina

Will, Trisha, Karl, Yu, Chris, Lauren and Sophia

Mimi, Kevin, Katherine, Charles, Jax and Billie

Lester, Jeff, Sara, Cathy, Richard and Chimene

3 Rounds For Total Reps of:
1:00 Wall Ball Shots 
1:00 Alternating Dumbbell Snatch 
1:00 Box Jump Overs 
1:00 Shoulder to Overhead 
1:00 Row, calories
1:00 Rest

Notes
Perform 1 minute of work at each of the 5 stations, moving immediately to the next station after 1 minute. The clock does not reset or stop between exercises. A one-minute break is allowed before repeating each round. One point is given for each rep or calorie. Each team member will start at a different station and rest at the same time. Teams with 6 members will have two people start on the same station, but they will use different equipment (e.g., separate barbells, med balls).

Wall Ball
A: 20lbs to 10′ target
B: 14lbs to 9′ target
C: 10lbs to 9′ target

DB Alternating Snatch
A: 50lb DB
B: 35lb DB
C: 20lb DB

Box Jump Overs
A: 24″ Box
B: 20″ Box
C: 20″ (Step Overs)

Shoulder to Overheads (out of rack)
A: 95lb Barbell
B: 65lb Barbell
C: 45lb Barbell

2 Rowing Machines per team

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CrossFit Group Class Programming Template (WK7/8)

Today is the day! As of posting, we’ve raised over $27,900 for Brooklyn Community Housing and Services.  What an incredible feat! Thank you so much to everyone who raised money for this event. Fundraising will continue until the start of the final heat at 11:05am at which point we’ll lock in leaderboard for our top fundraiser prizes. All the information you need is below, we can’t wait to see all your best costumes!

Fight Gone Bad 2024 Fundraising link

Event Schedule

Prizes & Sponsors

Tattoo Raffle

Workout of the Day

STRENGTH

Deadlift
10-8-6-4

Notes
If you’re participating in Fight Gone Bad tomorrow, keep all your work sets around RPE 7/10 today, focused on quality movement and bar speed on ascent, rather than load.

If you’re resting tomorrow, then work a bit heavier on the RPE scale, with maybe just 1-2 reps in reserve on the later sets.

ASSISTANCE

3-5 Rounds for Quality
5-7 ea Bird Dog Row
20 sec ea Adductor Side Plank
100′ ea KB Mixed Rack/Suitcase Carry
700m Bike or 270m Run

Notes
Use moderate loads for the rows and carries that allow you to focus on stability and position.

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CrossFit Group Class Programming Template (WK7/8)

Philip benching under the watchful eye of Seth.

Over 24,000$ Raised for Brooklyn Community Housing & Services

As of posting, the CFSBK community has rallied and raised $24,000.04 for Brooklyn Community Housing and Services! Absolutely incredible and it’s likely this number will rise throughout the day. This is your last call to get those fundraising emails out. As a reminder, EVERYONE who raises $100 or more will receive a free pair of R.A.D. R-1 Runners ($150 value). Our goal was for everyone to raise at LEAST $10, so don’t be shy about donating to yourself or a teammate to make this happen. Not participating in the event but want to support it? Make a donation to any one of your favorite gym buddies (roster under “event schedule”) using the link below:

Fight Gone Bad 2024 Fundraising link

Event Schedule

Workout Details

Prizes & Sponsors

Tattoo Raffle

Workout of the Day

FLOATER STRENGTH

A. Back Squat 3×6, Building
B. 2 Power Cleans and 2 Split Jerks x 6-8 sets
C. 1-3 Strict Ring Muscle Ups x 4-6 sets
D. Deadlift 10-8-6-4

Notes
Tomorrow we have deadlifts plus assistance work (core, carries, cardio).

Clean and Jerk Complex: Aim to do 1 set about every 2 minutes. Complete power cleans as singles, resting a few seconds between. 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.

Muscle Ups: Refer back to yesterday’s program for scaling and progression options!

METCON

AMRAP 5 Min
40 Double Unders
16 Alternating Plate Overhead Reverse Lunges

Rest 3 min

AMRAP 5 Min
200/160m Row
12 Ball Slams

Notes
The intent today 3-5 rounds on each workout. Scale the volume of work or movement complexity as needed to achieve the stimulus.

DU Scaling
A. 20-30 DU
B. 20 Sec practice per round

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CrossFit Group Class Programming Template (WK7/8)

Welcome to the Front Desk team, Stephen!! Stephen is also the tattoo artist for the Fight Gone Bad raffle!

Tattoo Raffle for Fight Gone Bad (With Stephen, pictured above!)

You know we love to shake things up, so this year for Fight Gone Bad, we’re adding an exciting twist inspired by our resident art show tattooer and all-around favorite person, Jim Gentry. A tattoo raffle fundraiser with Stephen Lim!

Maybe you’ve shared a platform with Stephen during Strength Cycle, or found yourself flat out on the floor next to him after a tough workout. Or perhaps you’ve even been tattooed by him – just like our fearless leader, David! Stephen, an incredibly talented tattoo artist, has partnered with us for this special raffle. He created custom flash and is donating his time, studio space, and ink – all with 100% of the proceeds going to support Brooklyn Community and Housing Services!

This raffle is open to CFSBK members only – you don’t even have to do Fight Gone Bad to participate! Here are the details:

How To Enter: Through our online store, with the Front Desk, or scanning one of our in-house QR codes
Ticket Prices: 1 for $20 or 2 for $30. There’s no limit – you can buy as many as you’d like!
Raffle Dates: The raffle begins 10/8 and will close 10/18
Winners: 4 random winners will be chosen and announced during Fight Gone Bad. If you’re not at FGB we’ll email you
Flash Sheet: Peep our custom flash sheet! Don’t see anything that strikes your skin poking fancy? No problem! Stephen has generously opened his flash books so anything up to $300 can be yours!
Ink: Black only
Scheduling: Calendly! Winners will pick the date from Stephen’s schedule. There will be single-use links for the winners as the work will be done at his studio at the beautiful Yarrow Studio. These will be sent to the winners.

Didn’t win but want something off the flash sheet or his flash books? Connect with Stephen, wonkycube@gmail.com, as he’s happy to work something out.

Workout of the Day

STRENGTH

Strict Ring Muscle Ups
4-6 sets x 1-3 Reps

Notes
Today we’ll introduce Ring Muscle Up Negatives. These are a great option for building strength on you way to the full movement, as well as a drill for developing mechanics and control.

Athletes who are proficient with dips and in the false grip pull up with rings to chest are good candidates to attempt a muscle up with or without assistance! If you’re still working on the foundations of false grip strength, overall pulling strength, and ring dips, then you’ll get more benefit out of spending more time with one of the other scaling options.

Progression/Scaling
A. 1 Partner/Coach Assisted RMU
B. 2 RMU Negatives
C. 3 Ring Turnover Drill + 3-5 Dips
D. 3 Ring Pull Ups + 3-5 Dips
*All dips are on a 2011 tempo. They can be done on the rings, matador, or parallettes!
*Pull Ups may be performed on high rings or with foot assistance on low rings.

PARTNER METCON

15-12-9-6-3 Reps Each for Time of
DB Front Squats @ 50/35/20# ea
Kipping Toes to Bar
Bike Calories

Notes
Intent <16 min

Partners alternate full rounds of work. A: 15 FSQ, 15 TTB, 15 Cal, B: 15-15-15, then A moves to the round of 12.

Be measured on the squats, focusing on depth, trunk position, and breathing mechanics. Advanced athletes should aim to go unbroken on all movements. Otherwise, break into smart sets so as not to reach failure during the workout. Go hard on the bike, knowing you get to rest afterward!

If you were here Monday and Tuesday and are feeling beat up in the grippers or shoulders, scale to V-Ups or Tuck Ups today!

TTB Scaling
A. 10-8-6-4-2 Kip, Full Range of Motion
B. 8-6-4-2-1 Strict, Full ROM
C. Kip, Partial ROM
D. Tuck Ups

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CrossFit Group Class Programming Template (WK7/8)

Ria and Izzy keeping an eye on class on their Rogue thrones. Don’t forget to submit a high resolution picture of your pup at the gym for consideration for the 2025 CFSBK x Pupstarz Rescue fundraising calendars! Send submission to cfsbkcharlie@gmail.com by no later than 10/20

Fight Gone Bad Prizes!

We’ve got some insane prizes for Fight Gone Bad this year!!! Thank you to all our amazing sponsors, all home grown from the CFSBK community who offered such high value prizes for this year!!

Our Current Fundraising total is: $12,632.70

Fight Gone Bad 2024 Fundraising link

Fundraisers

1st Place
RAD Trainer & Runner ($290 value)
Pavise Sunscreen courtesy Weiser Dermatology ($150 value)
Hungry Ghost Gift Card ($50 value)
90-Minute Rolfing Session with Miriam Levin ($250 value)
Masala Mama Product
Neurotoxin Treatment courtesy Tribeca Med Spa ($500 Value)
Private Upside Down/Arial Class + a friend with Coach Suzanne-Michele ($230 value)

2nd Place
RAD Trainer & Runner ($290 value)
60-Minute Massage with Leah Decesare LMT ($125 value)
Masala Mama Product
VI Chemical Peel courtesy Tribeca Med Spa ($400 Value)
Private Upside Down/Arial Class + a friend with Coach Suzanne-Michele ($230 value)

3rd Place
RAD Trainer & Runner ($290 value)
60-Minute Massage with Leah Decesare LMT ($125 value)
Masala Mama Product
CFSBK Socks (PRICELESS)

4th, 5th & 6th Places
RAD Trainer & Runner ($290 value)
60-Minute Massage with Leah Decesare LMT ($125 value)
Masala Mama Product

Women’s & Men’s Top 3 Rx’d Scores

1st Place
RAD Trainer ($150 value)
Skinceuticals Sunscreen OR Pavise Sunscreen courtesy Weiser Dermatology ($150 value)
Hungry Ghost Gift Card ($50 value)
Shake Shack Gift Card ($50 value)
Cafe Grumpy Product

2nd Place
RAD Trainer ($150 value)
Shake Shack Gift Card ($50 value)
Fitaid Beanie
Cafe Grumpy Product

3rd Place
RAD Trainer ($150 value)
Threes Brewing Gift Card ($50 value)
Cafe Grumpy Product
Megababe Anti-Chafing Stick via Steph Arabagian ($15 value)

Best Dressed Teams

1st Place
10 class CFSBK Punch cards ($250 value) + Fit Aid

2nd & 3rd Place
CFSBK Hat and Shirt of your choice (PRICELESS) + Fit Aid