Workout of the Day

FLOATER STRENGTH

Deadlift
3-3-3-3-3

Bench Press
4 sets x 8-12 reps

Front Squat
3-3-3-3-3

Notes
Choose a lift that best rounds out your training week. Tomorrow we have Pressing

PARTNER METCON

6 Rounds for time of:
20/16 cals
16 total No Push-Up Renegade Rows
Run 130m

*non working partner will hold a sandbag.

Notes
Partner A performs the row while partner B holds a sandbag. Without putting the sandbag down, partners then switch so partner B rows while partner A holds the sandbag. Continue on this flow, alternating by exercise until each person has each exercise three times. The goal with the sandbag is to not let it touch the ground at any point. Any style of hold is acceptable.

New cycle details will be posted tomorrow!

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CrossFit Group Class Programming Template (WK2/2)

Good luck Toni and Charlie!!!

NYC Marathon today!

Today is the NYC Marathon and we’ve got some CFSBKers running it! You can use this link to track their progress via their bib#!

Charlie Nagel: Bib #24451

Toni Smith: Bib #43415

Also remember that 4th Avenue may be hard to pass during peak marathon times so if you have to cross it please plan your commute accordingly. Also the clocks are changing, so fight your fate and get your booty to the gym today!

Workout of the Day

PARTNER “Grindy”

10 Rounds for time of:
3 Rounds of Cindy
6 Clean and Jerks

Notes
This is a mash-up between two CrossFit benchmark workouts, “Cindy” and “Grace”. Partners will alternate complete rounds until each person has completed 5 full rounds. There is a 35-40 minute cap on this workout so each round should take you about 3:30 or less to complete. If your rounds are hitting the 4 minute mark scale back some volume.

Clean & Jerks
+/135/115/95/75/-
Grace competition loads are 135/95

1 Round of “Cindy” is:
5 Kipping Pull-ups
10 Push-Ups
15 Air Squats

You can modify the volume based on your abilities to this:

3-5 Kipping Pull-ups
6-8 Push-Ups
15 Air Squats (keep at 15 if you can)

or you can modify the movement

2-5 Strict
3-5 Banded
5 Ring Rows

5-10 Knee Push-Ups
5-10 Elevated on box or bench (no rack push-ups)

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CrossFit Group Class Programming Template (WK2/2)

Coach David and Adrian Bozman (director of the CrossFit Games and CrossFit OG) getting after today’s workout in Nashville last week

Workout of the Day

FLOATER

Deadlift
3-3-3-3-3

Bench Press
4 sets x 8-12 reps

Front Squat
3-3-3-3-3

Notes
Choose a lift that best rounds out your training week. Tomorrow we have air squats, push-ups, pull-ups and clean and jerks.

METCON

5 Rounds for time of:
12 total Alternating DB Snatches
16 Box Jumps
20 Sit-Ups or 16/12/8 Kipping Toes-to-Bars

Notes
Blast through this little triplet, try to go unbroken on everything and keep a challenging pace. If you do Toes to Bars, choose a rep range you can mostly do unbroken or in no more than 2 sets per round. Tomorrow we have a lot of Kipping pull-ups so if you’re coming go lower volume today.

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CrossFit Group Class Programming Template (WK2/2)

Short film time at the 2023 CFSBK Art show last January

CFSBK ART SHOW Save the Date!

Our next major gym event will be the 2024 CFSBK Art Show on Saturday, January 13th in the evening. Any artist who know they’ll want to be involved in the show should reach out to JB at cfsbkcommunity@gmail.com. All media types as well as performances are welcome for consideration!

Workout of the Day

ASSISTANCE

3 Rounds of:
30 Band Pull Aparts
Floater Exercise

Floater Options
10-12 DB Bench Press
10-12 Goblet Squats
30 Hollow Rocks

METCON

For Distance:
5:00 Row
Rest 1:00
5:00 Bike
Rest 1:00
3:00 Row
Rest 1:00
3:00 Bike
Rest 1:00
1:00 Row
Rest 1:00
1:00 Bike
Rest 1:00
:30 Row
Rest 1:00
:30 Bike

Notes
This workout is for max meters. Gradually increase your intensity as able with the lower time blocks.
CARDIO BABYYYYYY

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CrossFit Group Class Programming Template (WK2/2)

Coach David on Varied Not Random with Pat Sherwood and Adrian Bozman

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.