Workout of the Day

STRENGTH

A1: Pause Deadlift
3 x 5

Notes
Pause for 1 second at 1″ off the floor. Continue to standing and then use a controlled tempo to return the bar to the floor. These are dead stop lifts, not touch and go.
Use this variation to practice creating tension and squeezing the bar off the ground in solid position, rather than yanking or rushing the beginning of the ascent.
Use an overhand or hook grip.
Work sets should be a 7/10 RPE today, with room to add weight for the following two weeks.

A2: Incline Dumbbell Bench Press
3 x 6-8 @ elevator tempo

Notes
Same prescription as week 1! Try to beat what you did then.

METCON

EMOM x 18 min
A. 4-12 Handstand Push Ups
B. 30 sec Row for calories
C. Rest

Notes:
If you need to develop strength / strict reps, then choose a number of reps you can sustain across 6 sets. These could be done as clusters. Example: 2 reps, rest 20 sec, 2 reps.
If you own strict reps, then work on kipping technique and accumulating volume for about 30 sec or less per round.
For athletes who want to improve strict strength and are comfortable with kipping, option to mix and match! Example: 2 strict + 6 kipping per round
For further scaling, bias a full ROM box piked HSPU, downward dog HSPU, or strict DB press.

---

CrossFit Group Class Programming Template (WK4/6)

Sunday Sandbag Smiles with Seth

JacintoStorm

This Saturday we’ll be celebrating Jacinto’s 83rd birthday with the JacintoStorm workout! Jacinto has been doing this workout since his 69th birthday and adding one rep every year. Its a Doozy!! It includes:

Double Unders
Air Squats
Push Ups
Pull Ups
Wall Ball Shots
KB Swings
Deadlifts

Workout of the Day

ASSISTANCE

3-4 Rounds for Quality:
4 seated tall box jumps
8 alternating hanging around the world (tuck)
20 sec arch hold
4 overhead squat @ 3111

STRENGTH

1 Snatch Pull + 1 Below-the-knee Hang Snatch

Notes:
Accumulate 5-8 sets. Begin with a light to medium load that allows you to focus on position, posture, balance, power, and speed. Add weight across the sets if/when your technique feels rock solid!
The below-the-knee position is good for practicing proper posture and balance as the bar is passing the knee—lifters who tend to hit the knees, push the knees too far back, or initiate the second pull too early will usually find this variation helpful.

METCON

2022 CrossFit Games Age Group Qualifier Event 1

3 Rounds for Time:
20 TTB
20 DB Snatch 70#/50#

Notes:
Time Cap: 10 min
This is 60 reps of each movement in under 10 min, so scale accordingly!
RX weight for this WOD is heavy. Choose something challenging for your you that you can chip your way through while still holdings good positions and stabilizing overhead.
TTB volume will add up quickly. If you’re not comfortable cycling 10 reps unbroken when fresh, then you might scale the volume per round back to 12-15 reps.

---

CrossFit Group Class Programming Template (WK4/6)

Steve H setting a good example by putting his equipment away and then helping other folks out with their equipment. This tightens up class transitions and earns you extra points in heaven (or hell).

SAVE THE DATE: CFSBK’s 15th ANNIVERSARY PARTY

On Friday, September 16th from 8pm-2am we will be celebrating 15 years of CFSBK! This event will take place over on Sackett Street at Littlefield. We’ll have more details to follow but wanted to get the word out there ASAP. Also- this party will be held at a bar so it will be 21+ only!

New Strength Cycle Dates

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 CYCLE

Days & Time: Tuesdays & Thursdays from 7:30am-9am
Dates: July 5th-Aug 26th
Price: $220 per month ($440 total, excluding NY Sales Tax)

Register Here SOLD OUT!

AFTERNOON CYCLE

Days & Time: Monday, Wednesday & Fridays 11am-12:30pm
Dates: July 6th – Aug 26th
Price: $330 per month ($660 total, excluding NY Sales Tax)

Register Here

EVENING CYCLE

Days & Time: Mondays & Wednesdays from 7:30-9pm and Fridays from 6:30-8pm
Dates: July 6th – Aug 26th
Price: $330 per month ($660 total, excluding NY Sales Tax)

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

STRENGTH

Pause Front Squat:
3×4 @ 21×1 tempo

Notes:
Based on how the first 3 weeks of the cycle went, reset today at a slightly heavier load than you’ve been working with so far. Keep in mind that you’ll have another volume build over the second half of the cycle… 4’s today, 6’s next week, 8’s to finish off!

METCON

For Time:
400m run
20 back rack reverse lunges
30 barbell upright rows
20 back rack reverse lunges
30 barbell bent over rows
20 back rack reverse lunges
30 barbell bicep curls
20 back rack reverse lunge

Notes:
Use an empty barbell. RX 45#/35#
Lunges are total reps: 20 alternating, 10 each side.

CASH OUT

3 sets:
1:00 easy bike
10-15 reps each: single leg calf raise off riser
5-15 sec each side: single arm active bar hang

Notes:
Make sure your knee stays straight through the whole set of calf raises.
On the hang, scale back to a two-arm hang for 10-30 sec if single arm is not in the cards for you yet.

---

CrossFit Group Class Programming Template (WK4/6)

Think your post workout glow is as majestic as Mikey’s? Think again sweetheart <3

CFSBK Pride Fundraising

Thanks to everyone who participated in our Stonewall workout this weekend. We ran our classic CrossFit version of it as well as a Short Circuit version to include everyone. Through the day we had 119 people perform the workout and CFSBK pledged to donate $10 per person who completed the workout with the total funds split between both organizations.

Sylvia Rivera Law Project

Amount: $ 595.00
Date: June 26th, 2022 8:07 PM
Transaction #: AE6F23AB:1656288475

The Marsha P. Johnson Institute 

Workout of the Day

STRENGTH:

A1) Sandbag Bear Hug Carry
3 x 200 feet

Notes:
Go heavy!

A2) Single leg box hamstring curl
3 x 6-8 ea side @ 30X1 tempo

Notes:
Use an 18-20″ bench or box

A3) L-Sit Hold
3 x 20-30 sec

Notes:
Scale to a Tuck position and/or accumulate time, as needed. For example: Hold 12 sec, Rest 10 sec, Hold 8 sec.
Check out these variations:
on the floor (!!!)
on the floor with DB’s under hands
on a matador
on a single bench/box,
between boxes or benches

METCON

2 rounds:

4 MIN AMRAP:
30 Kettlebell swings
30/25 Cal Row
30 Kettlebell swings
Max Calorie Row in remaining time

REST 4 MIN, then repeat for a second round.

Example:
Athlete finishes the second set of swings at 3:00. They have 1 min left to row.
At 4:00, they’ll rest, and then start from the top at 8:00 and do it again!
Aim for the same or better “score” in your second round.

---

CrossFit Group Class Programming Template (WK3/6)

Welcome new Foundations grads Simone and Karen!

The L-Sit

Today’s class feature the L-Sit. A simple but challenging midline exercise that taxes the hip flexors, abdominals and the upper body. You’ll likely have to accumulate today’s sets in mini sets of :05-15 seconds as this gets quite challenging quite fast. Focus on good body lines (straight arms, straight legs, feet together) as well as a mature support position.

Workout of the Day

“STONEWALL”

AMRAP 15 Minutes:
6 Squat Cleans 135 (Marsha) / 95 (Sylvia)
28 Double Unders
6 Shoulder-to-Overheads 135 / 95
9 Burpees

Notes:
The two suggested loading options are named after the late Sylvia Rivera and Marsha P. Johnson in honor of their contributions to the LGBTQ movement.

---

CrossFit Group Class Programming Template (WK3/6)

Stonewall 2022!

Today we’re running a workout called “Stonewall,” which we created 5 years ago in honor of the 1969 Stonewall Rebellion. Stonewall was a weekend-long demonstration and riot at the end of June against police raids and harassment at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQ rights movement.

What is lesser known about the Stonewall Rebellion and the growth of the LGBTQ rights movement is that it was led by transgender women of color, Sylvia Rivera and Marsha P. Johnson. While the LGBTQ rights movement has made a lot of progress over the past few decades, there is still a long way to go, particularly for members of the trans community who face significant discrimination and violence. For this reason, CFSBK’s Pride weekend workout will be a benefit for 2 nonprofit organizations serving the trans community: the Sylvia Rivera Law Project and Marsha P. Johnson Institute. The suggested loadings in the workout are named after the late Sylvia and Marsha in honor of their contributions to the LGBTQ movement.

Please use the links above to donate to either or both of these great causes. CFSBK will also donate $10 for every member who performs todays workout (with funds split between both orgs). There will also be a Short Circuit version of Stonewall today to include those folks!

CFSBK STATEMENT OF INCLUSION AND ANTI-OPPRESSION

CrossFit South Brooklyn recognizes the dignity and worth of every person and is committed to creating an environment that is safe, accessible, inclusive, and respectful of all members and visitors. To create this important space for our community, we do not tolerate oppression on the basis of race, ethnicity, economic status, gender/gender identity, sexual orientation, immigration status, religion, ability, age or appearance.

---

Supreme Court Rules 5-4 To Baptize Constitution

Workout of the Day

STRENGTH

E2MOM 16:00
1 Clean Pull + 1 Hang Power Clean

Notes:
Start light and build as appropriate across the 8 sets.
Priority is on power, speed, coordination, and accuracy!

ASSISTANCE

3 sets:
A1: 6-8 each half kneeling single arm DB press with wall push
A2: 8-12 seated bent over reverse fly
rest 45-60 sec between movements

3 sets:
B1: 12 alternating tall kneel halo, with KB or plate
B2: 100′ ea side: single arm overhead carry, heavy
rest 45-60 sec between movements

---

CrossFit Group Class Programming Template (WK3/6)

Davi and Anise, head coaches of the Queer Trans Strength NYC program hosted at CFSBK!

STONEWALL TOMORROW!

CFSBK has celebrated LGBTQ Pride Month in a variety of ways over the years. In 2013 we wrote and started hosting a workout named “Stonewall” in honor of the 1969 Stonewall Rebellion. Stonewall was a weekend-long riot and protest at the end of June against police raids and harassment of LGBTQ people at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQ rights movement. CFSBK’s upcoming Pride workout will be a fundraiser to benefit 2 nonprofit organizations serving the trans community: the Sylvia Rivera Law Project and the Marsha P. Johnson Institute. This is our 5th year raising funds for these organizations!

“STONEWALL”

AMRAP 15 Minutes:
6 Squat Cleans 135 (Marsha) / 95 (Sylvia)
28 Double-Unders
6 Shoulder-to-Overheads 135 / 95
9 Burpees

Two suggested loading options will be named after the late Sylvia and Marsha in honor of their contributions to the LGBTQ movement.

---

The Ingenious Design of the Aluminum Beverage Can

Workout of the Day

ACCESSORY

3 rounds for quality:
20 sec each side: half kneel pallof hold
10 each side: side plank raises
100′ each side: single arm farmer carry, heavy

STRENGTH

A1: Rear Foot Elevated Split Squat:
4 x 6-8 ea side @ 3111

Notes:
Options to progress from last week:
-Same weight with better quality/tempo hold
-Same weight, more reps (if you did 6’s, do 8’s!)
-Go heavier

A2: Chin ups:
4 x 4-8 reps @ 3111

Notes
Aim to progress yourself from last week, either in volume, difficulty, or weight.

OPTIONS!
A: (do not have chin ups) 4 x 6-8 with band assistance (ideally a bit more challenging than last week)
B. (close to chin ups!) 4 x 2-4 NEGATIVES @ 51A1 tempo today
C. (have a few reps at a time) 4 x ME bodyweight, then continue into banded reps to accumulate 8 total per set
D. Have em, do em!
E. Too easy to get to 8? Add weight.

METCON

AMRAP 6 MIN:
Buy In: 24/18 Cal Bike

Into…

4 alternating goblet box step ups
4 alternating bear plank KB drag throughs
8 alt goblet box step ups
8 alt bear plank KB drag throughs
12 alt goblet box step ups
12 alt bear plank KB drag throughs
etc.

Notes:
The AMRAP starts with a bike buy-in, then continues to the Kettlebell. Start with 4 reps each movement, 2 on each side. Add 4 reps each round and continue until 6 min clock expires

---

CrossFit Group Class Programming Template (WK3/6)

Muckersapien with the double front rack reverse lunges

In Honor of Eva Mireles

Eva Mireles recently was honored by CrossFit with her namesake hero workout. She perished protecting her students in the recent Uvalde School shooting.

Workout of the Day

STRENGTH

A1) Romanian Deadlift
3 x 10-12 @ 3011
rest 45-60 sec

Notes:
Same load as prior 2 weeks.
Regular or hook grip. No switch!
Hold. The. Tempo.

A2) Alternating Dumbbell Bench Press
3 x 12-16 alt @ 2011 tempo
rest 45-60 sec

METCON

Partner-Style Open WOD 18.1

AMRAP 20:00
8 Toes-to-bars
10 Dumbbell Hang Clean & Jerks
14/12 Row Calories

Notes:
DB C&J: Complete 5 reps one side, then switch and and complete 5 reps second side. These are NOT alternating. Competition loads are 50/35
Partners alternate full rounds of work to achieve as many total rounds as possible as a team in 20 min.

WOD Intent:
When solo, this workout is a grind. With a partner, each round should be higher intensity: keep tight transitions and a TOUGH effort on the row.
No individual round should take more than 2 minutes, so scale accordingly.

---

CrossFit Group Class Programming Template (WK3/6)

Cali on Wall Ball

---

Architect Breaks Down 5 of the Most Common New York Apartments | Architectural Digest

Workout of the Day

ASSISTANCE

EMOM 9:00
A. 3 BTN snatch grip push press @ 3111 + 3 OHS @ 3111
B. 20 plate hops as fast as possible + 10 sec hanging knee tuck hold
C. 130m run

STRENGTH

Segment Snatch Deadlift + 1 Hip Snatch + 1 Hang Snatch

Notes
Segment = 1 second pause at each position: 1″ off floor, Just above knee, Hip Position
Accumulate 6-8 sets.
Hip Snatch: Focus on aggressive pull to active receiving position. Bar should not travel down the thigh at all!
Hang Snatch: Patience back to hip position with same speed under the bar.

METCON

4 Sets, Each Interval for Time:
200m Run

Notes:
Rest about 3x as long as the interval takes you.
Hold back just slightly on your first effort.

---

CrossFit Group Class Programming Template (WK3/6)

Caitlin crushing yesterday’s Squat Clean Pull-Up Metcon

“STONEWALL” THIS WEEKEND!

CFSBK has celebrated LGBTQ Pride Month in a variety of ways over the years. In 2013 we wrote and started hosting a workout named “Stonewall” in honor of the 1969 Stonewall Rebellion. Stonewall was a weekend-long riot and protest at the end of June against police raids and harassment of LGBTQ people at the Stonewall Inn in Greenwich Village, which many mark as the birth of the modern LGBTQ rights movement. CFSBK’s upcoming Pride workout will be a fundraiser to benefit 2 nonprofit organizations serving the trans community: the Sylvia Rivera Law Project and the Marsha P. Johnson Institute. This is our 5th year raising funds for these organizations!

“STONEWALL”

AMRAP 15 Minutes:
6 Squat Cleans 135 (Marsha) / 95 (Sylvia)
28 Double-Unders
6 Shoulder-to-Overheads 135 / 95
9 Burpees

Two suggested loading options will be named after the late Sylvia and Marsha in honor of their contributions to the LGBTQ movement.

Workout of the Day

STRENGTH

Pause Front Squat: 3×8 @ 21×1

Notes
@ Same load as week 1! Keep that pause!

METCON

For Time:
30 Squat Cleans

After every 5 reps, complete 1-3 strict pull-ups.

Notes:
Cleans to be done as singles. Choose a moderate to moderately heavy load; something you wouldn’t have to wait more than 5-10 seconds to pick up again when doing 5 reps in a row.
Consider the volume of the workout as well as the added challenge of the strict pull ups when choosing your barbell weight.

---

CrossFit Group Class Programming Template (WK3/6)

Welcome Foundations Grads, Mario, Craig and Renee! We finished class 4 with a PVC fight.

Lost & Found Round Up

Check the L&F album to find your stuff! Did you know every water bottle you leave at the gym ends up in the African savanna??