Workout of the Day

STRENGTH

A1. 3×6-8 Barbell Romanian Deadlifts @ Tempo 3111
A2. 3x10ea DB or KB Goblet Reverse Lunges

Notes
After 1-2 lighter warm up sets on the barbell, perform the two movements as a superset, resting about 60-90 sec between each.

Complete all the lunges on one side before changing to the other side.

In this first week of the cycle, focus on quality reps with as close to perfect mechanics as you can achieve and holding the tempo for the RDLs. Use a regular grip or hook grip; no switch grip today.

METCON

“Half Flight Simulator”

For Time
10-20-30-40-50-40-30-20-10
Unbroken Double Unders

Time Cap: 10 min

Notes
With a running clock, perform 10 unbroken Double-Unders. Stop. Perform 20 unbroken Double-Unders. Stop. Perform 30 Double-Unders, etc. Continue with this pattern, increasing by 10 until the set of 50 unbroken Double-Unders, then back down to 10.

Each set must be unbroken. The rope must stop moving before starting the next set. Rest as needed between sets. A failed Double-Under (either because the rope stops or because the rope passes under the feet only once) counts as a broken set. If a set is broken, start again from the beginning of that set.

Today’s workout involves 250 total repetitions. Choose a scaling option below that challenges your skill while allowing you to finish in under 8 minutes. Advanced athletes should target completing this under 4 minutes.

A. 5-10-15-20-25-20-15-10-5 (125 reps)
B. Complete 10 Sets of 10 Unbroken Reps for Time (100 reps)
C. Accumulate 50 total Double Unders or Attempts (count your misses as well as your makes)
D. 15-30-45-60-75-60-45-30-15 Unbroken Single Unders

CrossFit Group Class Programming Template (WK1/8)

Nabilah and Tim pounding pavement on Degraw Street

🚲Joel is selling his fancy bike🚲

I’m parting ways with my 2019 Cannondale CAAD12 Ultegra. It’s been a fantastic bike, but I just don’t ride it anymore, and it deserves to be out on the road instead of sitting in my office.

This particular bike has a reputation for being one of the best aluminum road bikes ever made, the frame weighs just over 2 pounds, so with all the other equipment this bike feels way lighter than it should. It has a Shimano Ultegra 2×11-speed groupset, known for crisp, reliable shifting and dependable braking.

Key Features
Frame: 2019 Cannondale CAAD12 (SmartForm C1 Alloy, SAVE rear triangle)
Drivetrain: Shimano Ultegra R8000, 2×11-speed
Crankset: Cannondale HollowGram Si with SpiderRing chainrings
Wheels: Fulcrum Racing Sport
Tires: Recently upgraded – brand new rubber, ready to roll
Brakes: Shimano Ultegra rim brakes
Seatpost: Carbon SAVE seatpost for extra comfort

Condition & Price
Condition: Excellent. It’s been cared for, not abused, and recently had new tires installed, so you’re good to ride right away.

Price: $900 – fair compared to market value for this build, especially with the upgrades.

Interested in it?
Amazing! Please reach out via email – joel.zimmer@gmail.com and we can sort out details.

Workout of the Day

ASSISTANCE

3-4 Rounds for Quality
16-20 Russian Twists
15-20 Banded Face Pulls
5-8ea Deficit Single Leg Calf Raise

METCON

“Strict Nicole”

Complete as many rounds as possible in 20 minutes of:

400m Run
Max Strict Pull-ups

Notes:
In this 20-minute AMRAP you’ll run 400 meters, then go straight into a max set of strict pull-ups. Remember, strict doesn’t mean slow, stay tight (hollow shape); drive your elbows down, and pull your chin quickly over the bar. Use the run as your recovery so you can keep hitting quality pull-ups each round. Most athletes should aim for five to six total rounds.

Scaling:
If you have strict pull-ups but are unable to perform at least 5 reps, begin each set with a max set of strict pull-ups, then stay on the bar for a max set of kipping pull-ups. If you do not yet have strict pull-ups, perform a moderately challenging version of banded strict pull-ups or ring rows.

In case of injury or limitation, perform 800/1,000 meters on a bike or 400/500 meters on a rower. For the strict pull-ups, if hanging is not an option for you, you can perform dumbbell bent-over rows.

Scaling option A:
400m Run
Max-rep strict pull-ups + kipping pull-ups

Scaling option B:
400m Run
Max-rep banded strict pull-ups

CrossFit Group Class Programming Template (WK1/8)

Participants of the CFSBK Run Club took on the Al Goldstein 5k Speed Series in Prospect Park last week. Pictured here is coach Ashley and some of her faithful “Ashletes” Greg, Olivia, Alena and Bec. This was Greg BEck and Bec’s first ever official 5k race and Olivia’s first in over 10 years. The CFSBK Run Club is a great way to gain some confidence and capacity with running! 

CFSBK Run Club, every Tuesday at 6:30pm

Whether you’re lacing up for the first time or chasing a PR, Run Club is for you. Each session includes a ~3-mile group run plus work to improve your endurance, pacing, and efficiency. You’ll get better at running—while having fun doing it.

This is more than just a workout. It’s a space to connect with fellow runners, push limits, and celebrate each other’s wins—big and small. No experience necessary. Just bring your vibes and a pair of shoes.

Coach: Ashley Macha, longtime CFSBKer and recent Abbott World Majors Six Star medalist.
Schedule: Tuesdays at 6:30pm

Workout of the Day

STRENGTH

Front Squat
Work up to a heavy single in 22 minutes.

Notes
Today we are aiming to build confidence under heavy load, dial in bracing, and assess our current strength without maxing out recklessly. Heavy Single = A strong, challenging lift with good form. Not necessarily a lifetime PR. Stop before technique breaks down.

Start with 3-5 warm up sets sets of 3–5 reps. Once you’re at a challenging weight, drop to singles and aim for another 3-5 working sets. For example:

– – – Warm-Up Sets – – –
45 x 5
95 x 5
125 x 4
150 x 3
– – – Work Sets – – –
165 x 1
175 x 1
180 x 1
185 x 1

Remember: “Heavy” today depends on how you’re feeling. Quality movement > chasing numbers.

METCON

EMOM x 15 Min
A. 20 Wall Ball Shots
B. 15/12 Calories Row
C. 5 Sandbag Cleans

Notes
Stimulus: This is a grindy, sustainable EMOM. Work should take ~40–45 seconds per station, leaving a little recovery and transition time before the next minute.

Wall Ball: It’s a good day to get out of your comfort zone here! Increase the weight of your ball or/and the height of your target to test your accuracy, without compromising mechanics.

Row: Target a consistent pace (not a sprint). Think “strong pulls, steady recovery.”

Sandbag Cleans: Lap the bag first, then hug it and drive tall. Use your hips, not your arms, and keep the bag close. Stay braced, breathe between reps, and aim for smooth sets of 5.

CrossFit Group Class Programming Template (WK1/8) (Updated for current cycle!)

Last years Wet Hot competitors off to the races

Volunteers wanted for the Wet Hot American Throwdown

Hey ya’ll, this Friday is our 5th annual Wet Hot American Throwdown. We’ve got 16 teams of 2 ready to rock and roll and we’re looking for a few people to help with some equipment changes and set up for the event. The competition runs from 5-8pm, so if anyone can help out from around 4pm-8pm it would be greatly appreciated! Please contact David at crossfitsbk@gmail.com if you’re able to lend a hand!

Wet Hot Teams, declare  your competition group

Now that the workouts have been released (see link above), we need all the teams to declare their groups. Many teams filled in this column if they were same or mixed gender groups when they signed up but did not specify their group (A,  B or C). Please use the teams document to declare your category. For transparency, you can see which teams have and have not declared below.

Workout of the Day

SKILL / ASSISTANCE

Turkish Get-Up

Notes
Accumulate a total of at least 12 quality reps on each side today, more if time allows. Trade arms as desired. Keep your eyes on the weight you’re using and use your core to stabilize your body throughout each rep. Take a beat to pause in each phase of the movement to create clear landmarks for yourself with this multi-part exercise.

Beginners: Use light to moderate loads throughout.

Int/Adv: Once you’ve established clear mechanics and consistency at light weights, build in load to something challenging for the day.

FLOATER STRENGTH

A. Back Squat, 5 x 1-3
B. Sumo Deadlift, 5 x 1-3
C. Bench Press, 5 x 1-3
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)

Notes
Tomorrow we have a heavy single Front Squat, plus wall balls, rowing, and sandbag cleans.

If you’ve been consistent with one Floater Movement each week, feel confident with your technique, and have been feeling strong and well-recovered, consider building to a heavy single today. If you’ve missed sessions or want more technical practice, perform 5 sets of 1-3 heavy reps across.

You may superset your main lift with another DB/KB or bodyweight movement.

Pull-Ups: Use the following progression to guide you:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unbroken reps: perform as written.
< 5 unbroken reps: perform a cluster of sub-maximal reps for you with short rest between. For example: 3+2+2 or 2+1+1, with 15-20 sec of rest
0 body weight reps: perform 6-8 box piked or toe assisted reps per set

CrossFit Group Class Programming Template (WK8/8)

Monday 9/1/25 – Sunday 10/26/25 Programming Cycle Details

Weekly Biases
Monday: Front Squat
Tuesday: Varied
Wednesday: Posterior Chain + Single Leg Strength
Thursday: Shoulder to Overhead
Friday: Floater Strength
Saturday: Varied
Sunday: Floater Strength

Monday: Front Squat
We still start out by building to a heavy single (not necessarily a 1 rep max, just touching some heavy load). The cycle will progress using relatively low volume sets with percentage guidance. Those who missed the heavy single or prefer to work off of RPE will have suggestions provided each week.

Week 1: Heavy Single
Week 2: 4×5 @ 65-70%
Week 3: 5×4 @ 70-75%
Week 4: 5×3 @ 75-80%
Week 5: 6×2 @ 80-85%
Week 6: 4×3 @ 85-88%
Week 7: 4×2 @ 88-92%
Week 8: 5×1 @ 90-95% +
This day will incorporate a second segment, whether it’s a metcon or assistance work.

Wednesday: Posterior Chain + Single Leg Strength
Booty booty booty! This day’s strength segment will incorporate a superset. Most weeks will prioritize a bilateral hinge pattern (think RDLs, good mornings, etc.) coupled with a unilateral pattern (lunges, split squats, etc.).

This day will incorporate a second segment (metcon or assistance).

Thursday: Shoulder to Overhead
We’ll spend a couple weeks with Push Press, continue to Push Jerks, and use the back half of the cycle to dial in the Split Jerk. Barbells will be taken out of the rack. Beginner and Intermediate athletes should expect to improve their mechanics and consistency on the overhead lifts, and Advanced athletes can challenge the intensity!

This day will incorporate a second segment (metcon or assistance).

Friday and Sunday: Floater Strength Days
Round out the week and/or make up missed strength elements from Monday, Wednesday, or Thursday. If you have a continued goal that you want to make progress on, this is also a great day to spend time on it.

This day will incorporate a second segment (metcon or assistance).

Tuesday and Saturday: Varied Days
On these days, we’ll utilize variance to balance out the week. Expect a mix of skill work, longer duration mixed modal workouts, high intensity intervals, benchmarks, partner workouts, and so on!

Workout of the Day

“Hope”

3 rounds, 1 min per station, for max reps of:
Burpee
Power Snatch, 75/55 lbs
Box Jump, 24/20 in
Thruster, 75/55 lbs
Chest-to-bar Pull-up
Rest 1 min

Notes
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athletes move to the next station. One point is given for each rep.

Add your points and post them to BTWB.

This benchmark workout features three bodyweight calisthentic movements and two barbell movements with very light weight. Expect it to burn 🔥 Scale barbell load and box height as needed so you can move with good mechanics throughout the workout.

CFSBK’s own Toni Smith has a logged score of 262 reps for this on BTWB!

Create a strategy to maximize your score while finding a pace that allows you to work at relatively high intensity for all three rounds. Scale barbell loading such that you could cycle 10+ reps at a time if desired.

Pull-Up Scaling
A. Chin Over Bar Pull-up (kipping or strict)
B. Foot Assisted Pull-up

CrossFit Group Class Programming Template (WK8/8)

3 Generations all training under one roof at CFSBK. Neil and his daughter Jess have been staples for many years while Sadie and Hannah have been coming to CFSBK since they were 3 and 5 respectively! Beautiful! 

CrossFit for Hope

Today’s workout is a benchmark that was created in 2012 as a fundraiser for St. Judes children’s hospital. Here is one of the original demo videos from the inaugural year.

Workout of the Day

FLOATER STRENGTH

A. Back Squat, 5 x 1-3
B. Sumo Deadlift, 5 x 1-3
C. Bench Press, 5 x 1-3
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)

Notes
Tomorrow we have burpees, power snatches, box jumps, thrusters, and chest-to-bar pull ups.

If you’ve been consistent with one Floater Movement each week, feel confident with your technique, and have been feeling strong and well-recovered, consider building to a heavy single today. If you’ve missed sessions or want more technical practice, perform 5 sets of 1-3 heavy

You may superset your main lift with another DB/KB or bodyweight movement.

Pull-Ups: Use the following progression to guide you:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unbroken reps: perform as written.
< 5 unbroken reps: perform a cluster of sub-maximal reps for you with short rest between. For example: 3+2+2 or 2+1+1, with 15-20 sec of rest
0 body weight reps: perform 6-8 box piked or toe assisted reps per set

METCON

4 Rounds for Time:
400m Run
20 AbMat Sit-Ups

Notes
Intent: 9-13 min

Today’s workout is simple. Push harder than you want to on the run and find a smooth cadence on the sit-ups.

If you are building up your running capacity and/or speed, scale back to 270m.

CrossFit Group Class Programming Template (WK8/8)

Matt E with a big pull at 405lbs

Wet Hot American Throwdown workouts are live!

Thank you to everyone who signed up for the 5th annual Wet Hot American Throwdown! This partner competition is all about community and fun. Below you can find details on each of the events, heat assignments and the live leaderboard. This information will live permanently on the event page (www.crossfitsouthbrooklyn.com/what25)

Remember that spectators are encouraged to attend!!

Now that the events are announced, please update the Teams Document with which group (A B or C) your team will be competing under.

Heat Assignments & Live Leaderboard

Competition Schedule

Event 1: Light Weight, Baby!👶

Event 2: Leap Frog 🐸

Event 3: Money in the Bank 💼

Event 4: Clown Show 🤡

Workout of the Day

STRENGTH

For Time
50 Strict Handstand Push-Ups

Time Cap: 16 minutes

Notes
We’ve had handstand push-ups in the program for the past two cycles and today is a little benchmark session. While the program has mostly focused on the foundations of the skill as well as strength-building specific to the movement, today we will dip our toes into strength endurance.

Advanced athletes should create a smart strategy to attack this and see how quickly they can work through this volume of reps.

Athletes who can perform the skill as prescribed (no Abmats) but may not have the “density” to get to 50 reps can opt to chip away and see how far they get in the timecap.

Athletes who are still building strength for the full skill should choose a challenging scaling option below to complete your version of 50 reps for time:

A. Strict HSPU: Scaled ROM to 1-3 Spongey Dots or 1 AbMat
B. Box Piked HSPU: Perform the variation you used two weeks ago (Single Leg, Feet on Box, or Knees on Box)
C. Strict DB Press: Use same weight as two weeks ago

TEAM METCON

20 Rounds for Time
10 Ball Slams
100′ Sled Sprint

Notes
In teams of four athletes, with one person working at a time, take turns on full rounds of the couplet until the team has finished 20 rounds, 5 for each person.

Use light weights today. Many athletes will get the most effective workout today by using an empty sled. Practice cycling your ball slams efficiently and then sprint!

CrossFit Group Class Programming Template (WK8/8)

• The Phoenix: a sober active community that offers free activities to anyone with 48 hours sober. Their mission is to create safe spaces where people in recovery can connect, move, and thrive.
• Well Worth It: a program within The Phoenix dedicated specifically to Black wellness in recovery. It works with community leaders in health and wellness to inspire Black people to invest in themselves.

• 1:45 PM – Doors Open + DJ Hanzi
• 2:00–3:00 PM – Yoga with Samarah Grant (Annex, 20-person cap)
• 2:00–4:00 PM – CrossFit with Coach Wilda (workouts every half hour)
• 3:00–4:00 PM – Breath, Stretch, Release with Rich Mancuso (Annex, 20-person cap)
• 4:00 PM – Food + Community Time Begins
• 4:00–4:30 PM – Overdose Prevention Training with Franklin Tavares (Annex, 30-person cap)
• 4:30 PM – A quick word from CFSBK & The Phoenix
• 5:00 PM – Dance Party with DJ Hanzi (The Reprieve Party)
• 6:00 PM – Wellness Circle with Viola Varner (Annex, 30-person cap)
• 7:30 PM – Wind down + wrap up
• 8:00 PM – Goodnight

Workout of the Day

SKILL

Rope Climbs

Notes
Your coach will take you through a short progression to work on the footwork and foundations of this skill. Beginner athletes can expect to get an understanding of mechanics needed and elements to work on. More experienced athletes should come ready to learn how to make their existing skills more efficient!

METCON

EMOM x 25 MIN
A. 1-3 Rope Climbs (15′)
B. 10/8 Cal Bike
C. 40 sec Ring Plank
D. 12/9 Cal Row
E. Rest

Notes
The intent for today is sustainable, quality effort for the full 25 minutes. Do not work for more than 45 sec per “station,” so you have time to recover and transition over the course of the whole workout; scale volume of reps per station as needed.

Rope Climb Scaling:
A. 1 Partial Height Climb
B. 3-5 Rig Pull-Up with Rope Footwork
C. 1-3 Supine-to-Stand-to-Supine Climbs

Ring Plank: If needed, scale by walking your feet forward in space to create a slight or significant incline.

CrossFit Group Class Programming Template (WK8/8)

Zach loading up

Rope Climbs, Basket wrap versus spanish wrap

There are two common versions of rope climb wraps, the basket and spanish wraps. We typically teach the basket wrap in group classes but its worth considering both. The videos below are clear demonstrations of each wrap as well as some pros and cons.

Basket Wrap
Typically able to cover more vertical distance per wrap
Less cumbersome negotiating the rope slack
Harder for some people to feel comfortable or secure with the foot anchor

Spanish Wrap
Often easier for people to pick up and feel secure
slower, slightly more cumbersome
very easy to get rope burns on your ankle and thigh if you’re not wearing enough clothing to protect yourself and performing it correctly

Awesome! now how do I get down?

Regardless of which version you perform to go up, there is a slightly different technique to descent. This video shows three versions, we recommend the first

Workout of the Day

STRENGTH

Sumo Deadlift

Build to a heavy 1-3 reps for the day.

Notes
This is our final week of heavy sumo deadlifts!

If you’ve been consistent on Tuesdays, feel confident with your technique, and sumos have been feeling strong, consider building to a heavy single today.

If you’ve missed sessions or want more technical practice, build to a heavy set of 2–3 reps instead, over 4–6 working sets.

ASSISTANCE

3 Rounds for Quality:
10-15 Bent Over Reverse Flyes
10-15 DB Hammer Curls
10-20 Bench Dips

Notes
Work with a slower-down and faster-up tempo on the flyes and hammer curls to stay on tension throughout the motion. With the bench dips, focus on shoulder positioning and not letting the shoulders round forward at the start.

CrossFit Group Class Programming Template (WK8/8)

Cathy with Brian in her corner to support

New Strength Cycles start 9/3

Looking to build real, lasting strength? Our 8-week Starting Strength Cycle is a focused, small-group training program centered around the foundational barbell lifts: the Back Squat, Press, Deadlift, and Bench Press—plus assistance work like Chin-Ups and Barbell Rows to round out your development.

Led by a Starting Strength Certified Coach (Jeremy!), this program uses a proven, progressive approach to strength training that works for everyone—from complete beginners to experienced lifters stuck in a plateau. You’ll train 3x per week in 90-minute classes, receiving personalized coaching, detailed movement feedback, and a custom program tailored to your progress.

Class sizes are capped to ensure high-quality instruction and to build a strong community among lifters.

Your card will be charged immediately for $330. The second installment of $330 will be charged to the card on file automatically in 4 weeks. NY tax of 4.5% will added to all purchases.

This session will wrap up with a CrossFit Total on Sunday, November 2nd.

DAYS & TIMES

Morning Strength Cycle
This cycle meets at 7:30AM Monday, Wednesday and Friday.

Begin Date: September 3rd
End Date: October 31st

SOLD OUT!

Afternoon Strength Cycle
This cycle meets at 11am Monday, Wednesday and Friday.

Begin Date: September 3rd
End Date: October 31st

Register here!

Evening Strength Cycle
This cycle meets at 7:30PM Monday and Wednesday and 6:30pm Friday.

Begin Date: September 3rd
End Date: October 31st

Register here!

Workout of the Day

STRENGTH

Every 2 minutes x 5 sets, perform the following complex:
1 Clean Deadlift
2 Hang Power Cleans, from above the knee
2 Push Jerks

Notes
Today’s complex is designed to help you build toward a heavier hang power clean and push jerk before the metcon. Start around 65–70% of your 1RM Push Jerk and add weight each set until you reach a moderately heavy load for the day. Keep the lifts sharp and explosive!

Remember—the clean deadlift in this complex isn’t just about moving the bar into position. Each pull off the floor is a chance to reinforce proper technique. Your posture, balance, and positions should mirror those of your clean. Avoid treating it like a standard deadlift (hips too high, weight shifted back into the heels at the start).

METCON

Every 3 minutes x 5 Sets
9 Hang Power Cleans
6 Push Jerks
15 sec Bike Sprint for Max Watts

Notes
Choose a barbell weight that allows you to complete the first 2–3 sets unbroken. Record your max wattage each round, aiming to sustain it as long as possible, while recognizing it may drop by the 4th or 5th round depending on your early pace.

Push hard, but not at the expense of solid hang power clean or push jerk technique.

CrossFit Group Class Programming Template (WK8/8)

Tyler grinding through some heavy farmer’s carry’s yesterday

CFSBK Deep Lore from coach David