Workout of the Day

Every 4 Min x 4 Rounds, for Load and Time:
10 Alternating Back Rack Reverse Lunges
300/250M Row

Notes
Start each work period with 10 heavy lunges, performed out of the rack. After re-racking the bar, move immediately to the erg and row your distance for time. Rest until the next 4 min interval on the clock.

Score is total weight moved and total time to complete the rows. Go hard!

ASSISTANCE

3-4 rounds for Quality
12-16 Alternating Tall Kneeling Landmine Twist
30 sec Hollow Hold
30 sec Arch Hold

Notes:
If you’re already doing 30 sec holds with virtuosity, scale up to hollow rocks and arch rocks!
If needed, accumulate the 30 sec in mini-sets, or scale to single leg hollow holds.

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CrossFit Group Class Programming Template (WK7/8)

Queen Steph and her council of hunks

Kneeling landmine Twist

We’re doing some rotational work today in the assistance work. Check out the :18 video below for a quick demo on this novel movement.

Workout of the Day

STRENGTH

A1. DB Strict Press, 4 x 6-12
A2. Strict Chin Up, 4 x max reps

Notes
Rest about 45 sec after pressing and 1:30-2:00 after chin ups.

Do at least one lighter/shorter warm up set before the work sets.

Press: Use heavier weights than the previous two weeks. The rep range is now down to a minium of 6 reps… so be bold and try that next weight jump of DBs or use the fractionals!

Chin Ups: If you hit 10+ reps in your sets in week 5, add weight.
If you are not yet doing sets of 5+ reps unbroken, use the progression below. Aim to add difficulty or volume to what you did in Week 5:
A. Bodyweight “Cluster sets” (ex: 4+2+2, with short rest between)
B. Weighted Negatives, 4 x 2, as slow as possible
C. Negatives, 4 x 3, as slow as possible
D. Box Pike or Foot Assisted, 4 x 6-10

METCON

AMRAP 12:00
2 Wall Walks
10 Alternating DB Snatches (50/35/20#)
12 Box Jump Overs (24/20/16″)

Notes
This workout is a play on CF Open WOD 22.1 — just slightly compressed!

Intent: 6+ Rounds

Wall Walk Scaling:
A. 1 Full ROM
B. 1-2 Partial ROM
C. 20 sec Angled Wall Hold

Box Jump Overs:
Athletes do not need to come hip or leg extension at the top of the box.
Athletes must step down off the box. Rebounding is not allowed.
You may face the box or be parallel to it for a lateral jump.

BJO Scale: Step over the box. Both feet must touch top of the box before getting to the other side.

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CrossFit Group Class Programming Template (WK7/8)

Welcome new Foundations grads Sophie, Ashton, Kyle and Boen!

Staffing Considerations

Here is a video from 6 years ago where coach David talks a little bit about the philosophy about our staffing considerations at CFSBK. Things have changed a bit over the past 6 years but our general ethos remains the same.

Workout of the Day

STRENGTH, PART 1

For 5 Sets/Intervals,

In 1:15 complete:
30 sec Bike
AMRAP Squat Cleans

Rest 1:15 after Each Interval.

Notes
Hold similar bike paces to what you did in weeks 3 and 5. The idea is to generate a bit of fatigue, but not sprint or completely destroy yourself.

Newer lifters: Work with light to moderate loads throughout.

Int & Adv: Start your first round at about 60-70% and build across the rounds as feels appropriate today. For example: 65%, 75%, 80%, 85%, 90%. Plan out some simple 5-10# jumps in advance to make your transitions as smooth as possible. The rest time will go by quickly!!!

As the weight increases, it’s likely that the clean rep count will go down. The goal here is to challenge our technique under increasing fatigue, but that we still make most if not all of our attempts. If the wheels come off… go back down in weight!

STRENGTH, PART 2

Front Squat
3×4-6, Building or Across

Notes
Your legs are plenty warmed up, so get right into some work sets here! Refer back to previous weeks to challenge yourself here.

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CrossFit Group Class Programming Template (WK7/8)

Lizzie and Derek combining their powers for an epic post class adductor stretch

Workout of the Day

AMRAP 10:00
7 Toes to Bar -OR- Kipping Pull Ups
14 Alternating Reverse Lunges
42 Double Unders

REST 5 MIN

AMRAP 10:00
7 Push Ups
14 KB Swings (24/16/12kg)
14/11 Cal Row

Notes
Intent = 5+ Rounds on each section. Scale volume, load, or movement complexity to achieve a 2:00 or faster split time for your rounds.

Gymnastic movement is athlete’s choice today! Do whichever one you’ve practiced less recently. All typical movement scales apply: strict, partial range of motion, assisted pull ups, elevated push ups, etc.

The lunges are bodyweight and the KB is intended as relatively light/moderate today so you can move and groove for the entire 10 minutes.

Double Unders < 30 sec. Practice!

Row < 1 min

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CrossFit Group Class Programming Template (WK7/8)

CFSBK crew past and present rolling deep to celebrate the wedding of Toni and Trish. Amazing how many lifelong friends you can make at the gym!
Left to Right: Ali, Greg, Elly, Dan, Ashley, Phil, Coach Katie, Pat, Joey, Katie, Toni, Trish, Jen, Katherine, Lauren, Dan, Stephanie, Cydney, Kelly and Rebecca

2019 Women’s Spring Triplet

Check out some of the best to ever taking on the 2019 CrossFit Games workout “The Sprint Triplet”. Great way to get fired up to train hard!

5 rounds of:
1 pegboard ascent
100 double-unders
10 DB hang split snatches (55 lb.)
10 DB hang clean and jerks (55 lb.)

Workout of the Day

FLOATER STRENGTH

A. Bench Press, 3×4-6
B. Back Squat, 3×4-6
C. Front Squat, 3×4-6
D. Strict Press, 3×6-10
E. Deadlift, 3×4-6

Notes
Tomorrow we have wall walks, DB snatches, and box jump overs.

ABDE lifts are the same rep schemes as last week. The lifts can be sets across or building.

Snatch: Can be Power or Squat, athlete’s choice! Beginners: work with light to moderate loads and aim for consistency. Int/Adv: Aim to do all of your sets within the 65-85% range today, or a bit heavier if things are moving well.

PARTNER METCON

12 Rounds for Time (6 each)
12/9 Cal Row
9 Thrusters (95/65/45#)

Notes
Partners alternate full rounds of work, 6 each, 12 total.

Intent < 15 min. Each round should be 1:15 or less. Scale volume, load, or both as needed!

Choose a barbell weight you can do unbroken throughout the workout.

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CrossFit Group Class Programming Template (WK6/8)

Adam K doing a public service to the CFSBK community and tightening and calibrating all our bumpers so that each nut has equal torque. WHAT A GUY

Trouble with the Front Rack?

Racking the barbell in front whether it be for Thrusters, Front Squats, Cleans or Shoulder to Overheads can be a challenge for many. Inability to get the elbows up enough is often due to tightness in your triceps, NOT your wrists despite what it may feel like. The drill below, performed for about 1:00 per arm is in my (Coach David) experience the most effective and efficient way to prime your shoulders for racking a barbell in front. Try one arm and see if you feel a difference before doing the other. This can be a complete game changer for many who struggle with this position.

Workout of the Day

AMRAP 16 MIN
60/50 Cal Row
50 Alt DB Snatches @ 50/35#
40 DB Box Step Ups @ 50/35#
30 Toes to Bar
20 Strict Handstand Push Ups

Notes
Intent is to get to the HSPU with at least 2 minutes to work. Scale as needed.

If you finish a full round, start back at the row!

Row < 5 min. Scale volume.

Snatch: 1 DB, alternating 50 total, 25 each.

Step Ups: 1 DB, alternating 40 total, 20 each. May hold goblet style, on the shoulder, or behind the neck. Suitcase/farmer grip is not allowed. Rep is complete when legs and hips are fully extended at the top of the box.

HSPU: If you need to scale, pick a variation that you cannot do more than 5 reps unbroken. See below for options.

Scaling Option A
50/40 Cal Row
50 Alternating DB Snatches – 35/20#
40 DB Box Step Ups – 35/20#
20 Toes to Bar OR Knees to Elbows
20 Box Pike Handstand Push Ups

Scaling Option B
50/40 Cal Row
50 Alternating DB Snatches – pick load
40 DB Box Step Ups – pick load
30 Hanging Leg Raises OR Abmat Sit Ups
20 Strict Press – pick load

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CrossFit Group Class Programming Template (WK6/8)

CrossFit Open workout 24.1 last year

WHAT IS THE CROSSFIT OPEN?

For the past 15 years CrossFit has hosted a worldwide competition called the CrossFit Open, this is the first stage in the CrossFit Games season to crown the fittest on earth. For the vast majority of people, the Open is an opportunity to test their fitness and celebrate the thing we love so much with our affiliate and worldwide community. The Open follows the same cadence each week. The workout is released on the CrossFit Games website on Thursdays at 12 p.m. (noon) Pacific Time, and you have until Monday at 5 p.m. PT to do the workout and submit your score online. At the end of each week, you can see where you stack up against the world, in your age group, and within your division by viewing the worldwide CrossFit Games Leaderboard.

Register for the 2025 CrossFit Open here

Here are some of the divisions you will be placed in based on age and gender:

• Individual – All athletes aged 18-34 will be placed in the individual division.

• Age Groups – There are nine age group divisions for teenage athletes aged 14-17 as well as masters athletes ages 35+.

Once you are placed in a division, you will have the opportunity to choose a variation of the workout based on your fitness level:

• RX’d – Do the workouts as written. This is the most challenging option, yet many individuals have moved from scaled to Rx’d as they progress from year to year.

• Scaled – Not quite ready to tackle the workouts as written? No problem. The scaled division offers classic scaling options for many of CrossFit’s common gymnastics movements and includes lighter loading.

• Foundations – Just started CrossFit or maybe this is your first Open? The foundations workouts are a great place to start.

HOW AND WHEN TO PERFORM THE CROSSFIT OPEN WORKOUTS

FRIDAY NIGHT LIGHTS

Every Friday (2/28, 3/7, 3/14) starting at 5pm we’ll run four 30 minute heats of the Open workout in 597. This is a more festive approach to the Open where we light up the space, break out the discoball and encourage folks to come watch. It’s a lot of fun! Check out the themes for each week below to join the party.

Spectators are highly encouraged! Come cheer on your fellow community members as they get after these workouts!

Note that your heat start time means that’s when we’ll review the standards and start your workout. All warm-ups will be DIY in 608 before your heat. We also ask that after you perform your workout (and recover) you help judge someone from the next heat. Volunteer judges from folks watching are also extremely appreciated!!

Register for FNLs here for free!

SATURDAY CLASSES

We will run the Open workouts Saturdays in group classes on 3/1, 3/8 and 3/15. Sign-up for these classes will work as normal and be available to all CFSBK members.

Each class will include a warm-up, standards review and then run two heats of the workout so that one person can perform the workout while another judges before switching roles.

OPEN GYM

Members who would like to perform the workout in Open Gym between Thursday and Monday are allowed to but need to manage getting their own judge. Their judge needs to be someone else registered for the Open or well versed in CrossFit.

THEME WEEKS

Each week we’ll have a different theme and encourage members to dress the part and add a little more fun and silliness to the event.

🏴‍☠️ 25.1 – Pirates of CrossFit South Brooklyn 🏴‍☠️
Arrrr you ready for the Open? Set sail for Week 1, where we embrace the high seas, the heavy lifts, and the lawless pirate life. Dress up as a swashbuckler, sea captain, parrot or rock our very pirate-coded SBK skull and bones gear. Eye patches, bandanas, and sea shanties encouraged. Plunder the workout, then toast with your crew post workout!

😴 25.2 – Pajama Party Throwdown 😴
It’s Week 2, and we’re rolling out of bed and straight into the Open. Wear your coziest PJs, onesies, or sleepwear—but don’t sleep on 25.2! Whether you’re rocking bedtime slippers or flannel pants, get comfy, lift heavy, and dream big. After the WOD, we’ll refuel with some warm milk and a bedtime story.

🎸⛵ 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.

PARTICIPATION NOTE

Some members have expressed their disinterest in registering for the Open through CrossFit due to either the organization’s handling of Lazar Đukić’s drowning at last year’s Games or its updated gender policy, which excludes transgender athletes from competing in their chosen gender category.

In response, we have reached out to the CrossFit Games team to share our perspectives on why we believe this policy change is a major step backward. Additionally, unlike in previous years, we will allow members who choose not to register for the Open due to these concerns to participate in Friday Night Lights and complete the official workouts in Saturday classes.

Please note that members who do not register through CrossFit will not be included on the event leaderboards, as these are managed by CrossFit and based on worldwide rankings.

We ask that everyone respect the choices of their fellow community members and participate in whatever way feels right for them.

Workout of the Day

FLOATER STRENGTH

A. Bench Press, 3×4-6
B. Back Squat, 3×4-6
C. Snatch, 6-9 sets x 2 reps
D. Strict Press, 3×6-10
E. Deadlift, 3×4-6

Notes
Tomorrow we have rowing, DB snatches, box step overs, toes to bar, and handstand push ups.

ABDE lifts are the same rep schemes as last week. The lifts can be sets across or building.

Snatch: Can be Power or Squat, athlete’s choice! Beginners: work with light to moderate loads and aim for consistency. Int/Adv: Aim to do all of your sets within the 65-85% range today, or a bit heavier if things are moving well.

METCON

For Time
400m Run
15 Hang Power Cleans (135/95/65#)
270m Run
12 Hang Power Cleans
130m Run
9 Hang Power Cleans

Notes
Intent < 8 min

Run: If 400m will be longer than 2:30 (10 min mile pace), scale to 270m/200m/130m. For 200m, turnaround point is the edge of the green ramp!

HPC: Scale load so you can complete the round of 15 in 1-3 relatively quick sets.

Be mindful of your fellow athletes today when transitioning to/from your barbell and in/out the door on each round. Run fast when you’re outside! 🥶

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CrossFit Group Class Programming Template (WK6/8)

Koji and Jess with that post workout glow 😍

Cycling Hang Power Cleans

When performing multiple reps on the hang power clean, a few things are going to help with your efficiency.

1. Keep your feet in the strength stance instead of adjusting from strength to power every rep. Because you’re using a medium weight for higher reps, you can keep yourself grounded and focus on the action of the hips, knees and arms.
2.  Keep the bar close to your body both on the way up and back down. Note in the video how he recovers the back from his shoulders by having it slide down his chest and then moves his hips back out of the bars way to end up in the same position he started.
3. IF you’re flexible enough, maintain your hook grip instead of releasing it at the top. This only applies to people who can create a mature front rack position while keeping their hook grip in. If that’s not you and you need to open your hand, practice reclaiming your hook grip on the way back down. Do not use a standard grip it will blow up your forearms!

Both videos less than 2:00

Workout of the Day

3 Rounds for Time
50 Wall Ball Shots (20#,10′ / 14#,9′)
50 Burpee Box Jumps (24″/20″)

Time cap: 20 min

Notes
This workout is based on 2024 CF Quarterfinals Workout 2, where the movement was burpee box jump overs. It’s looks simple on paper, and it adds up quickly in real life.

The intent today is that you finish at least 2 rounds of work before the time cap, not necessarily the entire workout. For context, only the top 5% of quarterfinal athletes finished this!

Choose an option below that will be a tough mental and physical challenge, but one that doesn’t stop you in your tracks.

Wall Ball: Choose weight/height that you can do 15+ reps unbroken with when fresh and allows for consistency/accuracy at high volume: full depth squat at the bottom and mass of ball hitting just above tape line at the top.

Burpee box jump: Face the box at the bottom of every burpee. Make sure to fully extend your knees and hips atop the box. You must step down from the box today.

Scaling Option A
3 RFT
50 WB Shots (10#,8′)
50 BBJ (16″)

Scaling Option B
3 RFT
40 WB Shots (choose weight/height)
40 Burpee Box Step Ups (choose height)

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CrossFit Group Class Programming Template (WK6/8)

Prakash gritting through yesterday’s front rack holds

Clean Double Under Starts

Coach David discusses cleaning up your first reps on double under sets. :39 video

Workout of the Day

STRENGTH

A1. Bench Press 3×4-6
A2. Three Point DB Row 3×8-12 ea

Notes
Bench Press: Take 3-4 progressive warm up sets before your work sets. Leave 0-1 Reps in Reserve.

On both exercises, aim to go heavier or get more reps than in Week 4. If you haven’t tried the next DB weight up… today’s the day, friend!!!

Rest about 45-60 sec after bench press, and about 1-2 minutes after rows.

ASSISTANCE

4-5 Rounds for Quality and Load
6-8 ea Contralateral DB/KB Single Leg Romanian Deadlift
40 sec Dual KB Rack or Sandbag Bear Hug Hold
1-2 min Jump Rope Practice -OR- Bike

Notes
Jump Rope: Work on something you are not already good at. Here are some ideas/strategies…

DU ninja: Mess around with Crossovers today.

Inconsistent Double Underer: Pick a number and aim to do a few sets of that consistently. An athlete who has done 20 reps total consecutively as a max effort might choose to do 3 x 12, with 10-15 sec rest between sets.

Single-Double-Single-Double: Do a ladder. 1 DU, stop. 2 DU, stop. 3 DU, etc. Force yourself to practice small numbers of consecutive reps.

No Dubs Yet: Do 1-2 rounds of 30 sec each wrist rotations + 30 sec tall pogo hops without the rope. Then work on putting it together! Try really freakin’ hard!

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CrossFit Group Class Programming Template (WK6/8)

Adam blasting through some double unders at last year’s alohoa themed Friday Night Lights

Theme Weeks for the 2025 CrossFit Open

Below are the theme weeks for the 2025 CrossFit Open, folks competing in Friday Night lights and Saturday classes are encouraged to dress the part each week and make this year ASAP (as silly as possible).

🏴‍☠️ 25.1 – Pirates of CrossFit South Brooklyn 🏴‍☠️
Arrrr you ready for the Open? Set sail for Week 1, where we embrace the high seas, the heavy lifts, and the lawless pirate life. Dress up as a swashbuckler, sea captain, parrot or rock our very pirate-coded SBK skull and bones gear. Eye patches, bandanas, and sea shanties encouraged. Plunder the workout, then toast with your crew post workout!

😴 25.2 – Pajama Party Throwdown 😴
It’s Week 2, and we’re rolling out of bed and straight into the Open. Wear your coziest PJs, onesies, or sleepwear—but don’t sleep on 25.2! Whether you’re rocking bedtime slippers or flannel pants, get comfy, lift heavy, and dream big. After the WOD, we’ll refuel with some warm milk and a bedtime story.

🎸⛵ 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.

Check out the events page to learn more about what the Open is and how we’ll run it as well as where to sign up for Friday Night Lights

Workout of the Day

STRENGTH, PART 1

Every 1:30 x 9 Sets:
2 Snatches

Notes
Snatches may be Power OR Squat today. Athlete’s choice!

Newer lifters can work with light to moderate loads throughout to build their mechanics and consistency on the lift.

Int & Adv lifters: Aim to do all of your sets within the 65-85% range today, or a bit heavier if things are moving well. If you miss a lift, repeat or decrease load and wave up again.

STRENGTH, PART 2

Back Squat
3×4-6, Building or Across

Notes
We have a lower rep range today, so aim to add load to what you did in Week 4! These should be tough sets, with about 1 rep in reserve.

Focus on creating as much speed as possible out of the bottom of your squat.

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CrossFit Group Class Programming Template (WK6/8)

Coach Cara with the inaugural Mythic Strength crew!

Rainbow Worm Monster

This throwback video from 7 years ago shows one of the 4 activities we would do during out CrossFit Kids birthday parties. This game was for the younger children and involved them running to particular colored tape lines on the floor to escape. That’s coach David and Lynsey in the tubes and Tori running the color call outs. These parties… they took a lot of energy to run.