Workout of the Day

ASSISTANCE

3-4 Rounds For Quality
1:00 Handstand Hold
12-15 Seated Reverse Flies
:30 Sec Hanging L-Sit Hold
1:00 Crossover Single Unders

Notes
This accessory work is designed to build stability, shoulder health, and midline strength while sneaking in some light aerobic movement. The intent is three to four steady rounds where you prioritize strong positions and controlled effort so you finish feeling stronger, not burned out.

HS Hold: Focus on pressing tall through the shoulders, keeping your core tight, and maintaining a hollow body position. Accumulate 1:00 per round, taking breaks as needed. Scale to angled wall-facing hollow inversion hold or box pike hold.

Reverse Flies: Should be done with light weights, moving slowly and squeezing the shoulder blades together on every rep to strengthen the upper back.

L-sit hold: Keep your legs as straight as possible, press down firmly through your arms, and brace your core to hold a tight position for the full thirty seconds with the toes above the hips. Scale by bending one knee or both knees into the chest for a tuck variation. Accumulate time if needed.

Crossover single unders: Play with the skill! Use this as a chance to keep moving while staying relaxed.

METCON

EMOM x 10 MIN
5 Burpees
10 Push ups

Notes
This looks simple, but it will be humbling for many of us!

Scale the workout so you can complete your first few rounds in under 35 seconds or so. This will likely stretch out as the workout continues. Be prepared to break your push-ups up and “chip away” with small sets. Keep the integrity of your movement. Hold the standard and complete 150 reps where your chest touches the ground!

Scaling
A. 5 Burpees + 5-7 Push-Ups
B. 3 Burpees + 10 Incline Push-Ups

CrossFit Group Class Programming Template (WK3/8)

How you look when you’re considering skipping your workout. Just kidding! That’s that mischievous scamp Burpee the clown

Range & Resilience cancelled the next 3 weeks

Coach Whitney’s Saturday R&R class will take a temporary hiatus while she is away these next three weekends and will resume on 10/18. In the meantime, check out any of our other specialty classes available to all members!

Pilates Happy Hour

The UpsideDown Class

This is a modern approach to hand balancing: we’ll learn rules—and then break them! Expect a deep dive into inversions that expand your movement practice, whether you’re a seasoned hand balancer or brand new to the idea.

Bring an open mind, patience, and the ability to touch the floor. All ages, sizes, and experience levels are welcome. Let’s explore what’s possible when we flip things upside down.

Coach: Suzanne-Michelle (Suzy) is a pole artist, aerialist, hand balancer, and certified instructor with over a decade of experience. Expect supportive coaching, creative progressions, and lots of constructive feedback.
Schedule: Thursdays at 6:30pm, Wednesdays at 10:00am, Saturdays at11:05 in the Annex

Workout of the Day

STRENGTH

Front Squat
5×3 @ 75% – 80% / RPE 7-8

Notes
At 75% to 80%, or around RPE 7 to 8, we’re now at moderate-to-heavy load. The weight should feel challenging but not like a true max. Focus on keeping your elbows high, chest tall, and core braced throughout every rep. Each set should feel heavy but repeatable, leaving one to two reps in the tank.

METCON

“The Predator”

800m Run
200′ Crawl
4 Sandbag Cleans
400m Run
160′ Crawl
8 Sandbag Cleans
200m Run
120′ Crawl
12 Sandbag Cleans

Notes
Intent 15-20 min.

Workout courtesy of Coach Cara! A little note from her: “The Predator is a workout model inspired by wolves and other distance predators who have to track and follow their prey for long distances, get close enough to strike, tussle with their prey, then repeat the cycle until they’re able to finish the kill.”

This workout is about grit. The runs get shorter each round, but the crawls and sandbag cleans will feel longer and heavier, so it is important to be stubborn towards the end.

Run: Settle into a controlled pace that allows you to attack the crawl without redlining.

Crawl: Move steadily, and avoid rushing to save your shoulders and core.

Sandbag Cleans: Choose a heavy bag! Brace your core, use your hips; and drive through the floor. Break them into quick singles if needed, but stay close to the bag and reset right away.

CrossFit Group Class Programming Template (WK3/8)

David and his mini me rocking the CFSBK onesie post workout at Diapers & Dumbbells

🧛‍♀️🧟🥷6 Teams have already declared for Fight Gone Bad! 👩‍🎤🧝‍♀️🦹‍♀️

Fight Gone Bad 2025 is on Saturday 11/1 from around 8:30am-12pm. We’ve got over 30 people already signed up and 6 teams have declared. The deadline to declare a team (optional) is on 10/1 so if you’ve got some gym pals who want to sign up together, now is the time to do it!

This year were doing something a little different and allowing teams of 5-7 to self form! If you want to rally your gym pals and form a team read the rules below and DECLARE YOUR TEAM. This is absolutely not required and we will make sure everyone who signs up for FGB on Zen Planner gets placed on a well balanced team!

• Everyone on the team must be included on the form above and register on Zen Planner by 10/1
• Each team needs at least 2-3 people performing the B or C version of the workout listed below. The equipment set up will not allow for more than 5 people to perform any one track without running out of stations.
• In order to accommodate everyone, you may have someone added to your team after the fact by the organizers.

Learn more about Fight Gone Bad and register here!

Workout of the Day

FLOATER STRENGTH

A. Front Squat, 5×4 @ 70-75%
B. Deadlift, 4×5 @ RPE 7-7.5
C. Push Jerk, 5×3 @ 70-75%
D. Strict Chin Ups, 4×8-10

Notes
Tomorrow we have front squats, running, crawling, and sandbag cleans!

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

Squat and Push Jerk: If you don’t have a good feel for percentages yet, work to RPE 6-7 for 5 sets.

Deadlift: Aim for a weight that leaves you 2-3 reps in reserve.

Chin-Ups: If you cannot complete 8-10 unbroken reps, accumulate that volume with one of the following strategies…
A. 4 sets x [Max bodyweight reps + Foot assisted reps to finish out 8-10 total per set] B. 2-3 sets x [10 sec lock off + 10 sec negative], followed by 2-3 sets x 8-10 foot assisted reps

METCON

3 Rounds for Time
15 Hang Power Snatches (75/55#)
400m Run

Notes
Intent <12 min

Snatch: Choose a light load you can complete in 1-3 sets each time. The hang position can be anywhere above the knee today. Always stand up fully to complete the rep before bringing the bar back down to the hang.

Since we are working with light loads, do not bail the bar from overhead today! It destroys the 10 and 15# plates. Control the bar to your hip and then set it down. If you want to bail at the 75lb load, use a 15lb bar + 25lb plates and 5’s on the outside.

Run: Go a little faster than you want to! Scale back to 270m if the full effort will take longer than 2:30.

CrossFit Group Class Programming Template (WK3/8)

Dr. Judy and Lizzy with some post workout warm and fuzzies

CFSBK 18th Anniversary Totes

We’ve got a once off tote that we’re selling for $18 to commemorate 18 years of CFSBK. Available at the front desk! Once they’re gone, they’re gone.

Workout of the Day

🎉 CFSBK’S 18TH BIRTHDAY WORKOUT FUN TIMES EXCELLENT AMAZING GOOD JOB! 🎉 

AMRAP 18 MIN
18 Cal Row
18 Push-ups
18 Deadlifts (185/125#)
18 Cal Bike
18 Toes to Bar
18 DB Front Squats (50/35#)

Notes
Today we celebrate CFSBK’s 18th Anniversary… 18 years of fitness, fun, and foolishness 🤪

This workout is about steady pacing and managing fatigue across multiple movement patterns. Eighteen minutes is long enough that you should avoid redlining early. Aim to finish at least 2 rounds of work, scaling accordingly.

Push-Ups: break them up early if needed to keep form tight. Scale volume or to elevated reps.

DL: moderate load; think quick sets of 6–9 reps rather than all 18 unbroken.

TTB: prioritize good kip rhythm and small, smart sets before grip blows up. Scale to hanging leg or knee raises.

DB FSQ: Keep elbows high, chest tall, and drive through the legs. These will get spicy when paired with the hinge and core work. Scale to a weight you can complete 6-9 reps at a time with.

Remember why you love this place, cheer on your fellow athletes, and have fun!

CrossFit Group Class Programming Template (WK3/8)

CFSBK Turns 18!

Today CFSBK turned 18. If we were a person, we’d be old enough to vote, get a tattoo, donate blood, and skydive—all things we’d encourage our members to do in our honor.

Like any person growing up, we started out very smol, very weak, not impressive at all. We went through our awkward phase with toe shoes and board shorts, and slowly matured into the version of the gym you see today. It wasn’t always smooth—we stumbled, we learned—but we never lost sight of our mission: to bring health, happiness, and community to anyone brave enough to walk through our doors.

Over the years, the world has only gotten tougher, especially now. But through it all, we’ve carried the responsibility and privilege of making CFSBK a special corner of the planet, a place where you can build a better version of yourself alongside some really amazing people. If that goal has been met, it’s only because of the collective effort of our staff and members who’ve shaped this community from day one. And since day one we’ve been anchored in one consistent value: caring. Caring for each other, for the culture we’re a part of, and for the space we inhabit together.

So whether you’re with us now or part of our history, thank you for contributing to our legacy. Eighteen years is a long time, but we’re still full of piss and vinegar and have no plans to stop. We hope CFSBK has made a difference in your life, and we promise to keep pushing forward—as long as you keep showing up.

With love and gratitude,
CFSBK

Birthday logo designed by CFSBK legend Cam C

Workout of the Day

FLOATER STRENGTH

A. Front Squat, 5×4 @ 70-75%
B. Deadlift, 4×5 @ RPE 7-7.5
C. Push Jerk, 5×3 @ 70-75%
D. Strict Chin Ups, 4×8-10

Notes
Tomorrow we have rowing, push ups, deadlifts, biking, toes to bar, and DB front squats!

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

Squat: If you don’t have a good feel for percentages yet, work to RPE 6-7 for 5 sets of 4 reps across.

Deadlift: Aim for a weight that leaves you 2-3 reps in reserve. We have deadlifts in tomorrow’s workout, so choosing this is not advised if you’re attending tmw!

Chin Ups: If you cannot complete 8-10 unbroken reps, accumulate that volume with one of the following strategies…
A. 4 sets x [Max bodyweight reps + foot assisted reps to finish out 8-10 total per set] B. 2-3 sets x [10 sec lock off + 10 sec negative], followed by 2-3 sets x 8-10 foot assisted reps

PARTNER METCON

For Time
50-40-30-20-10 Double Unders
*40′ Sandbag Bearhug Carry after each set

Notes
In this workout, Partner A completes 50 DU’s, then a 40′ carry. Then Partner B completes 50 DU’s and a 40′ carry. On the next round, Partner A does 40 DU’s, and the carry remains the same distance. Continue in this fashion until each partner has finished their round of 10 DU’s + 40′ carry.

Intent <12 min.

DU Scaling
A. 40-30-20-10-5
B. 25-20-15-10-5
C. 5-10 DU attempts each round + 50-40-30-20-10 single unders.

Sandbag: 40 feet = “down and back” across the 20ft tape lines in the gym. This is a short distance so choose a heavy bag to carry!

CrossFit Group Class Programming Template (WK3/8)

Welcome Foundations grads, Darius, Carly, Jonathan, Yuyao and Shichen!

Today is CFSBK’s 18th Birthday!!!

CFSBK started in St. Mary’s Playground 18 years ago today! While today is our actual birthday, we’re going to celebrate tomorrow with a special WOD, some birthday treats for members and a once off piece of birthday merch!

Sign up for FIGHT GONE BAD 2025: Saturday 11.1.25 from 8:30-12pm

Since 2009, Fight Gone Bad has been one of CrossFit South Brooklyn’s most beloved community traditions—part grueling workout, part costume party, and all heart. Each year around Halloween, teams come together to sweat, get weird, and raise money for local causes that make Brooklyn stronger. Over the years, we’ve raised more than $480,000 for charity, and in 2025 we’re once again answering the call to serve our community by supporting Brooklyn Community Housing & Services. The drop down menus below will have all the information you need for the event, just sign up for free on Zen Planner via the link below!

SIGN UP FOR FIGHT GONE BAD 2025

Special note on teams
This year were doing something a little different and allowing teams of 5-7 to self form! If you want to rally your gym pals and form a team read the rules below and DECLARE YOUR TEAM. This is absolutely not required and we will make sure everyone who signs up for FGB on Zen Planner gets placed on a well balanced team!

• Everyone on the team must be included on the form above and register on Zen Planner by 10/1
• Each team needs at least 2-3 people performing the B or C version of the workout listed below. The equipment set up will not allow for more than 5 people to perform any one track without running out of stations.
• In order to accommodate everyone, you may have someone added to your team after the fact by the organizers.

The Workout

Prizes & Sponsors

About the Benefactor

Workout of the Day

STRENGTH

Push Jerk
5 sets x 3 reps @ 70%-75% or RPE 6-7

Notes
If you have a recent or well-established 1 rep max push jerk, use ~70-75% of that for your work sets. If not, work at about RPE 6-7 for how you feel today. We’re aiming for crisp reps: powerful leg drive, clear timing, accurate footwork, and no press-outs!

We worked a lot on the jerk rack position, dip, and leg drive in the past two weeks. Do your best to incorporate what you practiced into this more dynamic movement.

If you struggle with wrist pain or other discomfort on these lifts, make sure you’re properly re-racking the bar from overhead and getting back to your best possible position each time with the shoulders and trunk supporting the bar, not your hands and arms.

ASSISTANCE

4 Rounds, for Max Load
5 Hang Power Cleans
5 Push Press
10 Alternating Reverse Lunges, 5ea
15-20 sec Barbell Overhead Hold

Rest as needed between rounds.

Notes
Complete the four movements as one unbroken set. Find the heaviest load you can use with consistent mechanics. Though labeled as assistance work, this will certainly get the heartrate up a bit!

For the lunges, a front rack or back rack hold may be used.

After the lunges, any method of getting the barbell back overhead is allowed (push press, push jerk, split jerk). Hold with straight arms and strong midline stabilization for 15-20 seconds.

CrossFit Group Class Programming Template (WK3/8)

Hiking in Acadia National Park at 73 years young! 10 miles and 1,000 feet of elevation gain. CFSBK classes and coaches have kept me strong, agile and moving well which made this epic trip with my daughter (fellow CFSBKer Emily) possible. -Trisha B

How to Re-Rack Jerks

Today’s workout requires you to rerack 3 the bat from overhead back to your shoulders three times. Being able to confidently and comfortably re-rack a bar can make all the difference in the world when doing multiple shoulder to overheads. Check out the tips from coach Whit below as well as the 1:00 video from Catalyst Athletics to help you understand this important skill.

1. Reduce the bar height by bending your arms, knees, or both.
2. Bring shoulders up to meet the bar by standing tall on your toes.
3. Guide bar down with your arms to the rack, and absorb the weight by bending your knees.
4. Get your head back and set your rack position—don’t try to catch the bar in your arms.
5. Always keep your trunk vertical and braced forcefully.

Practice this with every rep, even when the weight is too light to actually require it—this is how you build the skill and confidence to handle the big weights.

Workout of the Day

STRENGTH

A1. 4×5 Conventional Deadlift @ RPE 7-7.5
A2. 4×20 sec ea Split Squat Pallof Press

Notes
Take 3-4 warm-up sets to find a moderately heavy load (RPE 7-7.5) for 5 reps on the deadlift, then complete 4 work sets across. You should have 2-3 reps in reserve at this weight.

Once at work weight, superset the deadlifts with the pallof press. Maintain a stable position with the back knee hovering just a few inches off the floor as you extend the arms and bring them back into the body.

METCON

3 Intervals, Each for Time
550m Run

Rest 1:1

Notes
If you’ve got a buddy in class that runs around your same pace, see if you can inspire a bit of friendly competition today to light a fire and keep you focused. Start your first interval around RPE 8 — vigorous effort, but with a bit left in the tank. Then, challenge each other to see if you can hold pace or get a little bit faster on the next two runs.

Scale to a run distance you can complete in under 3:30.

CrossFit Group Class Programming Template (WK3/8)

🔮Join the CFSBK COVEN🔮

Workout of the Day

AMRAP 30 MIN
700m Row or 1400m Bike
12 Strict Chin-Ups
21 Tuck-Ups
500m Row or 1000m Bike
9 Strict Chin-Ups
15 Tuck-Ups
300m Row or 600m Bike
6 Strict Chin-Ups
9 Tuck-Ups

*After each full round of work, switch which machine you use. Large classes will be paired up so one person does a full round on the bike while the other does a full round on the erg, and then swap.

Notes
Intent: 2-3 rounds.

This is a long, steady grind with a focus on strict pulling strength and midline endurance. The intent is 2–3 full rounds in 30 minutes, so pace accordingly. Smooth on the machines, steady on the gymnastics.

On the row/bike, think moderate effort, not sprint. Each machine segment should leave you breathing but ready to go straight into the pull-ups.

For the strict chin-ups, break early to avoid failure; small sets with short rests will keep you moving better than big sets to burnout. Scale by using band or foot/box-assistance that provides challenge while allowing for full range of motion on each rep.

On the tuck-ups, stay controlled and keep your lower back pressed to the floor at the bottom of the rep.

Because you switch machines each round, approach this like an endurance piece, find a rhythm you can maintain the whole 30 minutes. Consistency and smart pacing are the keys to hitting the stimulus.

CrossFit Group Class Programming Template (WK3/8)

Steph going overhead while her gym pals watch in awe

Come see CFSBKer Liz Miele perform standup at the Bell House this Sunday

Looking for some weekend plans? Come check out CFSBKer and stand up comic Liz Miele perform right here in Gowanus at the Bell House this Sunday night at 7pm.

Get your tickets here!

Workout of the Day

STRENGTH

Front Squat
5×4 @ 70%-75% / RPE 6-7

Notes
This is a volume strength session focused on reinforcing front rack position, bracing, and consistent squat mechanics. The load should feel moderate, challenging but never near failure. RPE 6–7 means athletes finish each set with about 3 reps left in the tank.

ASSISTANCE

3-4 Rounds for Quality
:30/:30 Copenhagen Plank
1:00 Crossover Single Unders
16 Alternating Tall Kneeling Rotational Med Ball Slam, 8ea
1:00 Arch Hold

Notes
This is accessory work meant to build core strength, stability, and durability, move with control and focus on quality, not speed or max effort.

For the Copenhagen plank, keep your hips high and body in a straight line; the focus is on adductor (inner thigh) strength, so pick a knee or foot position you can hold with good form.
During crossovers, stay light on your feet, find rhythm, and work coordination rather than going all out.
On the medball slams the intention is to focus on rotational core strength, so make sure you are bracing before slamming the ball to the floor.
Finally, in the arch hold, squeeze glutes, keep arms and legs off the ground, and focus on holding a strong, tight shape. Treat this as practice, consistent, high-quality movement and it will pay off in bigger lifts and gymnastics skills later on.

CrossFit Group Class Programming Template (WK3/8)

FIGHT GONE BAD 2025: Saturday 11.1.25 from 8:30-12pm

Since 2009, Fight Gone Bad has been one of CrossFit South Brooklyn’s most beloved community traditions—part grueling workout, part costume party, and all heart. Each year around Halloween, teams come together to sweat, get weird, and raise money for local causes that make Brooklyn stronger. Over the years, we’ve raised more than $480,000 for charity, and in 2025 we’re once again answering the call to serve our community by supporting Brooklyn Community Housing & Services. The drop down menus below will have all the information you need for the event, just sign up for free on Zen Planner via the link below!

SIGN UP FOR FIGHT GONE BAD 2025

Special note on teams
This year were doing something a little different and allowing teams of 5-7 to self form! If you want to rally your gym pals and form a team read the rules below and DECLARE YOUR TEAM. This is absolutely not required and we will make sure everyone who signs up for FGB on Zen Planner gets placed on a well balanced team!

• Everyone on the team must be included on the form above and register on Zen Planner by 10/1
• Each team needs at least 2-3 people performing the B or C version of the workout listed below. The equipment set up will not allow for more than 5 people to perform any one track without running out of stations.
• In order to accommodate everyone, you may have someone added to your team after the fact by the organizers.

The Workout

Prizes & Sponsors

About the Benefactor

Workout of the Day

FLOATER STRENGTH

A. Front Squat, 4×5 @ 65-70%
B. Rear Foot Elevated Split Squat, 4 x 6-8
C. Push Press, 5×3 @ 75-80%
D. Weighted Matador Dip, 3-3-3-3

Notes
Tomorrow we have Front Squats and assistance work.

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

Squat: If you don’t have a good feel for percentages yet, work to RPE 5-6 for 4 sets of 5 reps across. You should have multiple good reps in the tank on each set.

Dips: If you missed Tuesday’s workout and have the ability, find a heavy 3 weighted strict dip. You could also work on bodyweight, banded, or foot assisted reps.

METCON

For Time:
200 Double Unders
50 Burpees
50 Cal Bike

Time Cap: 14 min

Notes
Today’s workout is a chipper. Start by completing all 200 reps with the jump rope before moving on to the 50 burpees and finally to the bike. A good amount of mental fortitude will be required to get your best time on this workout. Focus on the rep in front of you and keep working hard, even and especially when it gets challenging.

No individual element here should take longer than 5 minutes. Scale one, two, or all three of the movements to finish your version under the time cap.

DU: Reduce volume and/or plan to practice for 4 minutes and count as many attempts and makes as you get!

Burpees:
A. 25 full ROM reps + 25 no push-up reps
B. 15 full ROM reps + 35 no push-up reps
C. 50 no-push up reps

CrossFit Group Class Programming Template (WK2/8)

The Wet Hot American Throwdown participants with one final flex off at the end of the event. You can see all the pics from the event on our Flickr page!

Vote for Steven’s wine essay!

Hey everyone, Steven here. When not at work or sweating through workouts at CFSBK, I’m often nerding out about wine. Not just drinking it (though yes), but also learning about it, and occasionally writing about it too.

Earlier this year, I entered a writing competition put on by Jancis Robinson, whose team includes some of the most respected voices in the wine world. Out of more than 300 entries, I just found out my essay made the shortlist!

The theme was “ode to a grape variety.” I wrote about Romorantin, a little-known and hard-to-pronounce (at least for me) grape from France’s Loire Valley that found me during the hectic early months of 2020.

There’s a Readers’ Choice vote running through September 15. Whether you’re into wine or don’t touch the stuff, I’d be grateful for your support.

Link to vote

If you’re curious, I also recommend checking out some of the other essays. There’s lots of great writing and more than a few new grapes to discover.

Thanks for reading. See you in class!

-Steven