Workout of the Day

FLOATER STRENGTH

A. Power Clean and Push Jerk, 6-9 sets x 2 reps
B. Back Rack Reverse Lunge, 3x6ea Across
C. Front Squat, 3×4-6 Across
D. Bench, 3×4-6 Across
E. Deadlift, 3×4-6 Across

Notes
Tomorrow we have power clean and jerks, clean deadlifts, and DB pressing.

C&J: Start light and build in weight or use Monday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.

Lunges: Take 3-4 warm up sets to find a weight that feels like RPE 8/10 for a set of 6. Repeat this weight for 3 total working sets of 6 reps on each side.

As always, feel free to superset with another bodyweight or DB/KB movement. Ask your coach if you need guidance, or just pick something you missed this week!

METCON

AMRAP 8 Min
4-8-12-16-20-etc.
Renegade Rows (40/25/17.5#)
Box Step Overs (24/20/16″)

Notes
Intent is 5+ Rounds. Set a deliberate pace and keep grinding!

On the step overs, stand all the way up at the top of the box today, with hips and knees fully extended before stepping to the other side.

Round 1 =
Renegade Row R, L, R, L
+
Box Step Over R leg leading, L leg leading, R, L

Round 2 is double that work. In other words, every row is 1 rep. Every time you get to the other side of the box is one rep.

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CrossFit Group Class Programming Template (WK1/8)

Let’s hang from the ceiling! All levels welcome. This is a taster class involving a variety of aerial apparatuses and beginner level exploration taught by coach Suzanne-Michelle. If you’re curious, this class is for you! Included will be 2 styles of aerial pole, a giant squiggle (exactly what it sounds like) , Lyra hoop, and an aerial hand loop. Come find your inner monkey!

Date: March 29, 2025
Time: 2:30 PM to 3:30 PM
Price: $35
Sign up here

Workout of the Day

For Time:
800m Run
60 Wall Ball Shots (20#/10′, 14#/9′, 10#/8′)
60 Sit Ups
40 Burpees
40 Kipping Pull-Ups

Notes
Intent < 20 min. Scale for Life! If your mile run pace is >11 min, consider scaling to 670m.

Run Sub: 2400m Bike (1.5 miles)

After the run, no other movement should take much longer than about 3 minutes to chip through. Scale volume, load, or complexity as needed. Ideas below:

Scaling Option A
800m Run
50 WB Shots
50 Sit Ups
30 Burpees
30 Kipping Pull Ups

Scaling Option B
670m Run
50 WB Shot
50 Sit Ups
30 No Push Up Burpees
20 Strict/Assisted Pull Ups OR Ring Rows

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CrossFit Group Class Programming Template (WK1/8)

Michele full range of motion overhead

Free Nutrition for Health and Performance seminar today at 2:30pm

This afternoon we’ll be hosting a free seminar for members focused on how to eat to fuel health and performance. In this lecture, we’ll cover topics such as caloric balance, macronutrients, food quality and timing, supplements, and practical strategies for behavior modification related to nutrition. Afterward, we’ll have time for a Q&A.

This event will be led by Coach Whitney and David and will run from 2:30 to 4:00 PM.

If you attended our “What is CrossFit?” event in December, this will be similar to the nutrition segment we presented, with some slight adjustments.

Register here

Workout of the Day

ASSISTANCE

3-4 Rounds for Quality:
1-2 min Jump Rope Practice
10 ea Single Leg Romanian Deadlift
10 DB Cuban Rotations @ 3011 Tempo
12-20 Alternating Tall Kneeling Rotational Med Ball Toss, 6-10ea

Notes
Jump Rope: If you’re already comfortable with double unders, work on boxer skips, alternating foot step, single leg reps, varying tempo/height singles, or crossovers!

SL RDLs: Load as desired today. If balance is tough, use 1 DB/KB held contralaterally
and use the other hand for light support at a rig. If balance and technique are rock solid, try one DB in each hand.

Cuban Rotations: Keep your shoulders down and back and focus on controlled range of motion.

Ball Toss: Use a light weight (6-12#) that allows you accelerate the ball and work with accuracy and power on each rep.

FLOATER STRENGTH

A. Power Clean and Push Jerk, 6-9 sets x 2 reps
B. Back Rack Reverse Lunge, 3x6ea Across
C. Front Squat, 3×4-6 Across
D. Bench, 3×4-6 Across
E. Deadlift, 3×4-6 Across

Notes
Tomorrow we have running, wall balls, sit-ups, burpees, and kipping pull-ups.

C&J: Start light and build in weight or use Monday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.

Lunges: Take 3-4 warm up sets to find a weight that feels like RPE 8/10 for a set of 6. Repeat this weight for 3 total working sets of 6 reps on each side.

Athletes can superset their main lift with another bodyweight or DB/KB movement. Strict chin-ups or pull-ups are a good option as they are not otherwise in the program this cycle.

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CrossFit Group Class Programming Template (WK1/8)

Some lovely humans of CFSBK on a Friday night

The Cuban Press

Check out this :20 video with an excellent demonstration of Cuban Presses. Note the light weight and control.

 

Workout of the Day

PARTNER METCON

For Time

10,000m Bike

-and at the same time-

10 Rounds of:
80′ Dual KB Farmer Carry (32/24/16kg ea)
80′ Sandbag Bear Hug Carry (100/75/50#)
40′ Each Arm: Single Arm Overhead Carry (32/24/16kg)

Notes
Intent < 22 min

Both athletes are working the whole time today. Partners work together to finish both the bike distance and the carries, alternating after each round of the triplet, as follows:

Partner A completes one round of all three carries while Partner B bikes to chip away at the 10K. Then switch places and continue.

The workout is complete when the bike reads 10000m (or 6.2 miles) and each partner has done 5 rounds of the triplet, 10 total.

OH Carry: Use one of the KB’s from your farmers walk. Scale up or down in load to challenge yourself appropriately, making sure the elbow remains locked out and you are in a stable position. Use a DB if in between weight jumps on the KB.

80′ = 4 x 20′ segments, or 2 “down-and-backs”

Scale meters on the bike and loading on the carries as needed to finish a tough workout in under 20 minutes.

CASH OUT

2 Rounds to Failure
Max Reps Barbell Curl
Rest 30 sec
Max Reps Single DB Overhead Tricep Extension
Rest 30 sec

Notes
Execute both movements on a 20X1 Tempo: 2 seconds down, no pause, drive up, 1 sec pause at top of rep.

Use an empty barbell for the curls. On both exercises, choose a weight you can get 15+ reps with when fresh. Really go to faiilure on both sets here. Expect some attrition from round 1 to round 2!

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CrossFit Group Class Programming Template (WK1/8)

I couldn’t be more in awe of how all of these guys showed up for our first Men’s Group! They were honest, curious, and willing to share their experiences with sharing emotions. A few words that were shared as we went around the room before we left: inspired, connected, seen, heard, hopeful. It was an awesome night to witness. – Coach Brett

CFSBK Men’s Group

CFSBK Men’s Group is a bi-weekly 90-minute evening meeting on Wednesdays at 7:00pm in the Annex facilitated by Coach Brett. It is an opportunity for men to connect and support each other outside of exercise or activity based interaction. Together we practice speaking to other men on a deeper level, gain wisdom through others’ experiences, and increase our emotional intelligence. Vulnerability and strength are not opposites. In fact, they are one in the same. Men can hold space to both feel and express their feelings while stepping into their own power and navigating their lives with intention.This group aims to foster a community of like-minded men who are engaged in kindness, curiosity, honesty, accountability, and integrity while seeking to discover the attitudes, habits, and limiting beliefs that hinder our ability to live the lives that we desire.

CFSBK Men’s Group is a pay what you can group with a maximum contribution of $15 per session. If you can’t afford additional expenses currently, we welcome you all the same. We simply ask that you commit to 3 months (6 meetings) of attendance if you are going to attend. We are trying to create and maintain a community which can only be achieved through consistent participation. If you are planning to attend, please email brett@crossfitsouthbrooklyn.com ahead of time to allow him to plan and set up the space accordingly.

Outside of classes, Coach Brett is an Emotional Intelligence and Leadership Coach. During his 16 years of sobriety, he has spent countless hours in group recovery meetings, therapy, working with his own Life Coach and gaining certifications focused on behavioral change. In his career he has spent thousands of hours coaching hundreds of people.

Schedule: Bi-weekly on Wednesdays from March 12th
Next Meeting: Wednesday, March 26th
Time: 7pm-8pm
Location: Annex
Membership: $0 drop-in (Donation based- directly to Brett)
Coach: Brett Ferguson

Workout of the Day

STRENGTH

A1. Back Rack Reverse Lunge, 3×6 ea side, Across
A2. KB Gorilla Rows, 3×16-20 Alternating, Building or Across

Notes
Lunges: From the rack. Take 3-4 warm up sets to find a weight that feels like RPE 8/10 for a set of 6. Repeat this weight for 3 total working sets of 6 reps on each side.

You may re-rack the bar and rest briefly between sides if desired.

Rows: Once you’re close to work weight on lunges, do 1 warm up set with light-moderate weight and then 3 working sets, building or across.

METCON

7 Rounds for Time
14 KB Swings (32/24/16kg)
7 Burpee Box Jumps (24/20/16″)

Notes
Intent <11 min

Nowhere to hide, really. Be realistic in your approach here and smooth in your first round of burpee box jumps. Going super hard in rounds 1-2 isn’t worth it if you’ll stop with your hands on your knees and slow way down on the back half of your workout.

Be sure to hit full knee and hip extension at the top of each box jump.

Burpee Scaling:
A. 5 Burpee Box Jumps
B. 7 No Push-Up Burpee Box Step-Ups

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CrossFit Group Class Programming Template (WK1/8)

Steph judging Laura B through 25.2 (that’s a good rep)

The CrossFit Open is done!

That’s a wrap on the 2025 CrossFit Open! While there’s a leaderboard, the true value of the Open lies in showing up and giving your best effort across all three workouts alongside your CFSBK community. We’re incredibly proud of everyone who took on this year’s tests.

These workouts often push people outside their comfort zones, bringing both moments of accomplishment and frustration—but always serving as a learning opportunity. If you completed the workouts, take some time to reflect: How did you show up physically and mentally? What went well, and what would you do differently? Most importantly—did you have fun?

It was amazing to see everyone’s effort on the floor during Friday Night Lights, Saturday classes, and Open Gym. We’re SO proud of you all, and we truly appreciate you representing CFSBK on the global stage in the 2025 Open. Thank you!

Leaderboards

Below are the top 5 spots in the Rx’d divisions. These were some IMPRESSIVE efforts and are not only a point of pride but an inspiration for everyone else in our community. To see the complete leaderboards including age groups, click the link below.

CFSBK complete leaderboard

CFSBK Women’s Rx’d Division

1. 🥇 Stephanie Arabagian
2. 🥈 Rebeca Robles
3. 🥉 Yu Tian
4. Stephany Fong
5.  Yana Kuzmina

CFSBK Men’s Rx’d Division

1. 🥇Erick Pinto
2. 🥈Sammuel Auld
3. 🥉Nathan Ratner
4. Chimene Okere
5. Stephen Fay

You can also check out the custom leaderboard options on CrossFit to see how you rank among a wider variety of sub groups worldwide.

Workout of the Day

AMRAP 20 Min
20 DB Bench Press
20/16 Cal Row
20 Air Squats
20 Kipping Toes to Bar

Notes
Intent 3-5 Rounds.

Bench: Choose a DB weight that you can complete the 20 reps in 2-3 challenging sets. If you can do 20 unbroken it’s too light.

TTB Scaling – Full volume is appropriate if you can do 20 reps in 2-3 sets.
A. 10-15 Kipping TTB
B. 10 Strict TTB
C. 15-20 Partial ROM Kipping TTB
D. 20 Straight Leg Sit Ups

CASH OUT

3 Rounds for Quality
10 Hamstring Curls on Rower
10 ea KB Side Bends

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CrossFit Group Class Programming Template (WK1/8)

YOU DID IT!! Big shout out to everyone who completed the 2025 CrossFit Open! We’ll post the final results tomorrow after the leaderboards finalized. Here is coach Steph giving Craig some cozy kudos post 25.2

This Saturday! Free Nutrition for Health and Performance member event

On Saturday, 3/22, we’ll be hosting a free seminar for members focused on how to eat to fuel health and performance. In this lecture, we’ll cover topics such as caloric balance, macronutrients, food quality and timing, supplements, and practical strategies for behavior modification related to nutrition. Afterward, we’ll have time for a Q&A.

This event will be led by Coach Whitney and David and will run from 2:30 to 4:00 PM.

If you attended our “What is CrossFit?” event in December, this will be similar to the nutrition segment we presented, with some slight adjustments.

Register here

Workout of the Day

STRENGTH (A)

Every 2 Minutes for 9 Sets (18 min), Complete:

Advanced:
Power Clean and Push Jerk
(% of 1 RM)

1) 3 reps at 60%
2) 2 reps at 65%
3) 1 rep at 70%
4) 3 reps at 65%
5) 2 reps at 70%
6) 1 rep at 75%
7) 3 reps at 70%
8) 2 reps at 75%
9) 1 rep at 80%

Example (163# 1 RM):
3×95, 2×105, 1×115
3×105, 2×115, 1×123
3×115, 2×123, 1×130

Beginner:
Power Clean and Push Jerk x 2 Reps
*Every 3 Sets, Increase weight

Notes
1 “rep” of the complex = 1 Power Clean + 1 Push Jerk. Bail the bar from overhead, reset on the floor, and repeat. Don’t rush between reps.

This cycle we are revisiting the concept of Wave Training in our Olympic lifting! This is the practice of building up in weight, then back down, and back up again, for multiple “waves”. Ideally your technique is very consistent: from the empty bar to heaviest reps.

For the first few weeks of this cycle we’ll wave both the reps and weights to allow you to pay more attention to detail on your technique while still working up to a heavy percentage of your max.

Base your percentages off of whichever lift is your limiting factor. If you’re feeling a bit lit from the Open WOD this weekend, feel free to ignore percentages, go much lighter, and focus on quality movement.

STRENGTH (B)

B1. Clean Deadlift, 3×3, building
B2. Seated Arnold Press, 3×10-12 @ 21×1 tempo, building or across

Notes
The Clean Deadlift resembles a standard deadlift to large degree. The critical difference is that the positions, posture and balance match that of a Clean, rather than allowing the higher hips, balance toward the heels, and potentially rounded back of a standard or powerlifting deadlift. Generally, the clean deadlift can start at 90-120% of your best clean. If you are significantly limited by clean technique, you may need to use a heavier percentage to train strength here. Regardless, choose weights you can perform with proper positioning.

Watch the video link to better understand this movement and how to execute it most effectively!

For the press variation, you may build in weight or go sets across. Leave 1-2 good reps in the tank today. Tempo = 2 sec down, 1 sec pause at bottom, “explode” up, 1 sec pause at top.

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CrossFit Group Class Programming Template (WK1/8)

The dynamic duo of Erin and Rachel rocking their version of 25.3 last Saturday

New Training Cycle details with coach Whit

Workout of the Day

STRENGTH

3-5 Sets of the Complex
6-8 Chainsaw Rows – L
6-8 Contralateral Front Rack Reverse Lunges – L
6-8 Chainsaw Rows – R
6-8 Contralateral Front Rack Reverse Lunges – R
20 sec Goblet Bottom-of-Squat Hold

Notes
Use one implement for all three movements and perform them as a connected “complex” without rest.

Then, take 1-2 min rest between sets.

Start with moderate load and build to something very challenging. Using a KB is preferred, but if you find you’re between weights, a DB works, too!

For the squat, hold in your best/deepest active squat, with the elbows off the knees and lumbar curve maintained.

PARTNER METCON

8 Rounds for Time (4ea)
10 Goblet Squats @ 32/24/16kg
8/6 Cal Bike

Notes
Intent <7 min.

Come out swinging on this one! When you get those special feelings in your legs and lungs in round 3, just remember it’s actually almost over.

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CrossFit Group Class Programming Template (WK2/2)

Ricky (Garrick on the leaderboards) taking down another Open workout

Next Group Cass Programming Cycle: Monday 3/17/25 – Sunday 5/11/25

The Open is over and it’s time for another 8 week cycle! Wave loading returns, floater days keep floatin’, and constantly varied functional movements performed at relatively high intensity abound! Springtime, warmer temps, and a lurking “Murph” at the end of May all mean you’ll see a bit more running in the program. ::insert groans of despair here:: See below for all the deets. Send love notes and formal complaints to Whitney@CrossFitSouthBrooklyn.com

Weekly Biases
Monday: Power Clean and Jerk (wave loading) + Clean Deadlifts and Pressing Variations
Tuesday: Varied
Wednesday: Single Leg Strength / Upper Body
Thursday: Varied
Friday: Floater Strength
Saturday: Varied
Sunday: Floater Strength

On Tuesdays, Thursdays, and Saturdays, we’ll utilize variance to balance out the week. These days will be a mix of skill work, longer duration mixed modal workouts, high intensity intervals, benchmarks, and so on.

Monday:
Strength and more strength! Our focus lift will be Power Clean and Jerks, utilizing wave training as we did a few cycles ago. This is the practice of building up in weight, then back down, and back up again, for multiple “waves.” Ideally your technique should be very consistent – from the empty bar to your heaviest reps. Check out the programming notes in Week 1 to learn more.

This main lifting segment will be followed up with strength accessory work of Clean Deadlifts and overhead pressing variations.

Wednesday:
Single leg strength and upper body supersets. We will alternate each week between lower body exercises to develop well-rounded unilateral strength. These will be coupled with an upper body movement, complementing what else has come up during variance in the week.
Weeks 1,3,5,7: Back Rack Reverse Lunges
Weeks 2,4,6,8: ATG Split Squats

This day will also incorporate a second segment, whether it’s a metcon or assistance work.

Friday and Sunday:
Floater Strength! Use this day to round out and/or make up missed lifts from the week. Since there is no dedicated squat day this cycle, choosing the squat pattern will be a good choice for many.

This day will also incorporate a second segment, whether it’s a metcon or assistance work.

Final thoughts…
A large part of your long-term training progress depends on logging your workouts accurately and setting yourself up for success with qualitative and quantitative notes. This also really helps classes run smoothly! If you’re not already… use the Beyond the Whiteboard app, free for CFSBK members!

Workout of the Day

OPEN WOD 25.3

For Time:
5 Wall Walks
50 Calorie Row
5 Wall Walks
25 Deadlifts
5 Wall Walks
25 Cleans
5 Wall Walks
25 Snatches
5 Wall Walks
50 Calorie Row

Time cap: 20 minutes

♀155-lb deadlift, 85-lb clean, 65-lb snatch
♂225-lb deadlift, 135-lb clean, 95-lb snatch

Notes
For many of us, the wall walks will be a tough element of this chipper-style workout. Make sure you understand the standards clearly so you don’t waste any energy on costly no-reps.

Check out this rowing pace chart to help you with your strategy on those 50 cals.

If you are not registered for the Open, today could be a great day to challenge yourself on one or several of the movements.

Or… it could be a good day to employ your scaling options and find a manageable method with which to attack this one and hopefully finish it!

Either way, work hard and make yourself proud.

Scaled: (Ages 16-54)
♀ Scaled wall walks |85, 65, 45 lb
♂ Scaled wall walks | 135, 95, 65 lb

Masters 55+:
♀ Scaled wall walks | 125, 65, 45 lb
♂ Scaled wall walks | 185, 95, 65 lb

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CrossFit Group Class Programming Template (WK2/2)

Anthony and Chimene versus the barbell

A note about classes today

Running two 20 minute heats, plus warm-ups and standards review is going to be tight today. If you’re able to, please come a little early to do a general warm-up. Heres an example:

2-3x
1:00 Bike or row
10 Barbell/KB or DB Deadlifts
10 Front/Goblet Squats
10 Push-Ups

Any hip or front rack mobility

25.3 Overview and tips

Workout of the Day

FLOATER STRENGTH

A. Bench Press, 3×3-5
B. Front Squat, 3×3-5
C. Deadlift, 3×3-5
D. Strict Pull Ups, 4×5
E. Power Clean OR Snatch, 4×3

Notes
Tomorrow we have Open Workout 25.3, which includes Wall Walks, Rowing, Deadilfts, Power Cleans, and Power Snatches.

If you’re doing tomorrow’s workout, good options are to front squat at moderate load, make up strict pull-ups if you missed them yesterday, or do low volume cleans or snatches to keep your technique feeling fresh.

Pull-Ups can be weighted, bodyweight, foot-assisted, or band-assisted.

ASSISTANCE

4 Rounds for Quality
600m Bike OR 270m Jog
16 Walking Lunges
1:00 Jump Rope Practice
16 V-Ups, Tuck-Ups, or Sit-Ups

Notes
We’ve got another low intensity piece to move and groove through today before the final Open workout hits. If you’re resting tomrorow, consider scaling up your pace here and/or adding weight to the lunges.

If you’re already comfortable with double unders, work on boxer skips, alternating foot step, varying tempo/height singles, or crossover jump rope!

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CrossFit Group Class Programming Template (WK2/2)

Last weekend coach David attended a CrossFit Level 2 certification course at CrossFit East Nashville. It was a great weekend of learning, connecting with other coaches and exploring ideas to help improve CFSBK. Fun fact, about 5 years ago David did naked burpees at an event with one of the seminar staff. We won’t say who or explain why though!

The final Friday Night Lights for the 2025 Open is tonight!

For our last week of FNL, coaches David and Katie will lead the Punk Rock vs. Yacht Rock throwdown. As of this posting, every heat is SOLD OUT, so if you didn’t snag a spot in the workout, dress up, come out, and cheer on the final week’s efforts! We’ll be running four 30-minute heats, starting at 5 PM.

🎸⛵ 25.3 – Punk Rock vs. Yacht Rock Showdown 🎸⛵
For the grand finale, choose your side: Are you a CFSBK punk rocker ready to smash the WOD or are you smooth-sailing in polos, pastels, and boat shoes, riding the yacht rock wave to fitness glory? Pick your vibe, dress the part, and let’s send the Open out with a bang or splash.

How to Dress the Part:

• Yacht Rock – Think pastels, florals, and nautical themes. Channel laid-back luxury with linen, boat shoes and a trust fund from father.
• Punk Rock – Go bold with ripped denim, band tees, spikes, and dark colors. Leather, chains, DIY patches and a strong disdain for capitalism will go a long way.