Workout of the Day

FLOATER STRENGTH

A. Power Clean and Push Jerk, 6-9 sets x 2 reps
B. Back Rack Reverse Lunge, 3×6-8ea
C. Front Squat, 4×3-5
D. Bench, 4×3-5
E. Deadlift, 4×3-5

Notes
Tomorrow we have power clean and push jerks, clean deadlifts, and presses.

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: Aim to increase weight from what you did last week.

Squat/BenchDeadlift: This is our second week with this scheme, so aim to increase load or reps per set. At least two of your work sets should be at least an 8/10 RPE.

Athletes can superset their main lift with another bodyweight or DB/KB movement.

METCON

AMRAP 15 Min
270m Run
10 Burpees
Floater movement (pick one):
a. 10 DB Thrusters
b. 10 Kipping or 5 Strict Pull Ups
c. 12 Box Jumps
d. 15 KB Swings

Notes
Use the above options to choose your own adventure and round out your training week!

Intent: 4-6+ Rounds

Run <1:30. Scale to 130m.

Burpee Scale
A. 7 full reps
B. 5 full reps + 5 no-push-up reps

For the floater movement, choose moderate loads and variations that you can perform unbroken.

CrossFit Group Class Programming Template (WK4/8)

The extremely talented Liz updating our events board

CFSBK Events

There’s always something around the corner at CFSBK. We push individual events on the blog but you always see the full list of events, clinics and fun stuff we’ve got brewing on our Events Page.

Workout of the Day

“Jackie”

For Time
1000m Row
50 Thrusters (45/35#)
30 Pull-Ups

Notes
Intent <10 min

Today’s workout is a classic CrossFit benchmark. If you’ve done this workout previously, look back at your score. The last time we programmed this appears to be 3/26/2018!

Reduce the distance of the row and the weight of the bar to ensure you can push the pace. Modify the pull-ups to crank out large sets that test your conditioning.

Row: If this will take longer than 4:40 (holding a 2:20/500m split), consider scaling back to 800m.

Thrusters: Complete in 1-3 sets. Scale to a lighter barbell as needed (22/15#).

Pull-Ups:
A. 20 Kipping
B. 15-20 Strict
C. 15 Box Pike Foot Assist
D. 30 Ring Rows

CrossFit Group Class Programming Template (WK4/8)

 Jackie Pro

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Workout of the Day

FLOATER STRENGTH

A. Power Clean and Push Jerk, 6-9 sets x 2 reps
B. Back Rack Reverse Lunge, 3×6-8ea
C. Front Squat, 4×3-5
D. Bench, 4×3-5
E. Deadlift, 4×3-5

Notes
Tomorrow we have rowing, thrusters, 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: Aim to increase weight from what you did last week.

Squat/BenchDeadlift: This is our second week with this scheme, so aim to increase load or reps per set. At least two of your work sets should be at least an 8/10 RPE.

Athletes can superset their main lift with another bodyweight or DB/KB movement.

METCON

EMOM x 9 MIN
A. Max Reps Double Unders
B. 50 Sec Sandbag Hold
C. Rest

Notes
If you have more than 10 double unders in a row, use today to dial in your breathing mechanics, using slow, purposeful exhales to keep a steady, relaxed tempo to your breath.

Use a heavy bag!

CrossFit Group Class Programming Template (WK4/8)

We all fam in the club

Sunday, June 1st: Strength & Pride Powerlifting Event

A Queer Trans Strength Powerlifting Event and Fundraiser! 

Hosted by barbell and strength-training collective QueerTransStrengthNYC at CrossFit South Brooklyn, Strength and Pride offers a platform for amateur queer and trans athletes to show off their gains in the three powerlifting events: back squat, bench press and deadlift! This event is a pride celebration and strength exhibition, to raise funds for a good cause!  There will be no age/gender/weight categories. Meet t-shirt size guide available here: https://econo-graphics. com/bbrshirtsizing.jpg

Event Date: June 1, 2025

Register here!

Workout of the Day

STRENGTH

1 Snatch Pull + 1 Power Snatch x 6-8 Sets

Notes
Today, we’ll use the snatch pull as part of a lifting complex to “prime” the movement we want to create in the full lift. After the pull, reset completely for the power snatch. These are not touch and go reps.

METCON

For Time
9-7-5 Reps Each of:
Power Snatches @ 135/95/65#
Ring Dips

Notes
Intent < 6 min. This is a low volume workout (42 total reps), so choose a load and dip variation that challenges you. If you’re a ninja at both of these movements… send it!

Barbell: moderately heavy load you can complete steady singles with, ~70-80% of a power snatch 1RM. *Do not bail bars with 5 or 10# plates from overhead. Use a lighter barbell with heavier plates, for example 65# = 15# bar (white tape) + 25# plates on each side.

Ring dip: full volume is appropriate if you can complete the round of 9 in 1-3 sets. If scaling, choose a tough variation that forces you to break things up at least once.

Dip Scaling
A. 7-5-3 or 5-4-3
B. Matador
C. Toe Assist Ring
D. Toe-Assisted Box

CrossFit Group Class Programming Template (WK4/8)

Kevin and Herve doing a partner workout 🖤

The Snatch Pull

To help improve your understanding and execution, watch the video and/or read through the full description linked above of the snatch pull. Here’s a valuable snippet that clarifies the actions we’re looking to create:

Push with the legs through the whole foot against the floor similarly to a squat. Maintain even balance over the whole foot and actively keep the bar as close to the legs as possible, and maintain approximately the same back angle until the bar is past the knees. Once at lower to mid-thigh, open the hips explosively while driving vertically with the legs even harder to accelerate maximally.

Extend the entire body approximately vertically—don’t try to mimic the hyperextension of the hips we would have in an actual snatch. Here we want to focus on vertical power and balance.

As the legs and hips finish extending, shrug up and back and bend the elbows slightly to actively keep the bar against the body through the extended position—at no point should it move away.

Workout of the Day

STRENGTH

A1. ATG Split Squat, 4 x 5 ea @ 3011 tempo
A2. Three Point DB Row, 4 x 8-10 ea

Notes
Use a warm up first set to dial in proper set up and tempo, then add load. Both movements can be building or across. Look back at your training notes for guidance.

ATG split squat: Goal is a vertical torso, relatively straight back leg, and full contact between hamstring and calf of front leg at the bottom of the rep. Some athletes will need to elevate their front foot to achieve this or even allow their heel to lift slightly. Athletes can load suitcase or goblet style this week!

Rows: Heavy! Aim for two of your work sets to feel like RPE 9/10. Leave 0-1 reps in reserve.

Rest up to 30 sec between sides and up to 1 min between exercises today.

TEAM METCON

In teams of 3, complete 12 total rounds of:
15 Abmat Sit-Ups
15 Sec Bike Sprint for Max Watts

Notes
Alternate full rounds with your teammates, 12 total, 4 each.

The goal of today is to hit the highest power output possible on each bike sprint. Keep your eyes open and go as hard as you can. Legend has it gym member Paul Glenn has hit over 1600 watts!

CrossFit Group Class Programming Template (WK4/8)

A recent Diapers & Dumbbells post class group shot with baby wrangler, coach Noodles. We used a dumbbell stand in for moms that didn’t bring their baby to class 😆

Saturday, April 26th: Kipping Pull-Up Efficiency Clinic

Register here!

Workout of the Day

4 Rounds For Time:
400m Run
4 Bar Muscle-Ups
20 Goblet Squats @ 24/16/12kg
16 Push Ups

Notes
Intent ~16-22 min

Run fast and move with virtuosity! Maintain your ranges of motion and body positioning on the squats and push ups as you fatigue.

The goblet squat should be a light load you can do unbroken.

If your average round will take longer than about 5:30, scale back the volume or movement complexity on one or multiple movements. Ideas below…

Run:
A. 270m
B. 130m Run + 600m Bike
C. 800-1200m Bike

Bar Muscle Up:
A. 1-3 reps
B. 4 Kipping CTB Pull-Ups
C. 8 Kipping Pull-Ups
C. 4 strict, foot-assist, or band-assist Pull-Ups

Push-ups:
A. 8-12 reps
B. 16 Elevated reps

CrossFit Group Class Programming Template (WK4/8)

Welcome new Foundations Grads (starting top left): Yohta, Sara, Hanson & Ellen (2nd pic) Angelia, Eliza and Grace!

Help Save Cafe Grumpy’s GCS location!

Our friends Chris and Caroline—former Strength Cycle regulars—run Café Grumpy (yep, the awesome cold brew we stock in the fridge).

Their Grand Central location is at risk—the MTA has unexpectedly put their lease up for tender—and they need community support to stay in their space.

Please take a sec to sign their petition: https://chng.it/zPxvWQZccp

Let’s help them stay put.

Workout of the Day

STRENGTH (A)

A. Every 2 minutes for 9 sets, complete (18 minutes):

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

1) 2 reps at 70%
2) 2 reps at 75%
3) 2 reps at 80%
4) 2 reps at 73%
5) 2 reps at 78%
6) 2 reps at 83%
7) 2 reps at 80%
8) 2 reps at 85%
9) 2 reps at 88%

Example (163# 1 RM)
2×113, 2×123, 2×130
2×118, 2×128, 2×135
2×130, 2×138, 2×143

Beginner
2 Power Clean and Push Jerks
*Every 2-3 sets, increase weight

Notes
This week the Advanced rep scheme changes slightly and you will perform 2 power clean and push jerks every 2 minutes at the same percentages as Week 3. Accumulating an additional rep at higher percentages should help build confidence and consistency as you attempt heavier weights.

The Beginner rep scheme is the same, but this week we encourage you to increase weights more frequently to work up to some heavier weights.

STRENGTH (B)

B1. Clean Deadlift, 3×3, building
B2. Seated Arnold Press, 3×8-12 @ 21×1 tempo, building or across

Notes
The Clean Deadlift should match the positions, posture and balance of the first pull of our Clean. If you were here last week, go a bit heavier or do sets across at your top weight from last week.

If you are limited by clean technique relative to your conventional deadlift, you may need to use a heavier percentage to train strength here. Regardless, choose weights you can perform with proper positioning. If you can shrug or high pull the weight, it’s too light!

The press variation is the same movement as Week 1. Refer back to your notes for loading guidance. Hold the tempo, with 1 sec pauses at bottom and top of each rep. Aim for at least 2 sets that feel like 8/10 RPE or harder. Leave 0-1 reps in reserve.

CrossFit Group Class Programming Template (WK4/8)

Help this stray CFSBK pup find a home!

Yesterday, this sweet boy followed a member into the gym. He had no tags (or chip) and, based on his appearance and smell, had clearly been out for a while. He instantly won all our hearts—so sweet and gentle.

We set him up with a little spot, gave him food and water, and called 311. Animal Care came to pick him up. They’ll assess his health and hold him for 7 days to see if anyone claims him. If not, he’ll be put up for adoption.

We named him “Goblin” (because, of course), and we’d love to see him find a great forever home. If anyone in our community is interested, please let us know!

You’ll need to call Animal Care’s customer service at 212-788-4000, but you’ll also need our Front Desk staffer Andrew’s number—he made the call and it serves as the reference for Goblin.

To get Andrew’s number, you can:

• Ask him directly

• Comment here

• DM us on Instagram

• Email us at crossfitsbk@gmail.com

We’ll connect you with him. Let’s make sure Goblin finds the loving home he deserves! 🐾❤️

Workout of the Day

FLOATER STRENGTH

A. Power Clean and Push Jerk, 6-9 sets x 2 reps
B. Back Rack Reverse Lunge, 3x8ea
C. Front Squat, 4×3-5
D. Bench, 4×3-5
E. Deadlift, 4×3-5

Notes
Tomorrow we have power clean and push jerks, clean deadlifts, and presses.

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: Use same load as last week, now for 2 more reps per set.

We have a decrease in volume on the rep range for squat, bench, and deadlift, so aim to work a bit heavier today. You can do sets across or build, but at least two of your work sets should feel like at least an 8/10 RPE.

Athletes can superset their main lift with another bodyweight or DB/KB movement.

PARTNER METCON

AMRAP 12 MIN
4 Strict Chin Ups
40′ DB Walking Lunge @ 50/35/20# ea hand
80′ Sandbag Bear Hug Carry
160′ Shuttle Run

Notes
“You go, I go” style. Partner A completes chin-ups, then Partner B completes chin-ups, A lunges, B lunges, etc.

Lunge = 2 x 20′ segment
Carry = 4 x 20′ segment
Run = 8 x 20′ segment

Chin Up Scaling
RX+ 4 Strict CTB Chin Ups
A. 2-3 reps
B. Foot or Band Assist

Sandbag: Go heavy!!!

CrossFit Group Class Programming Template (WK3/8)

Kiely and Alena at synced up on deadlifts

1-20 Reps of “Linda” aka The Iron Triathlon with Jason Khalipa and Dan Bailey

“Perennial Games competitors Jason Khalipa and Dan Bailey complete the “Iron Triathlon,” an ascending ladder of deadlifts at 1.5x bodyweight, benchpress at bodyweight, and cleans at 0.75x bodyweight. They complete one rep of each movement in the first round, two reps in the 2nd, three in third, etc. Until they reach 20 reps of each movement.”

This is an insane amount of volume, 210 reps of each movement. Below is the full video, here is a 5 minute version of the workout.

Workout of the Day

STRENGTH

Hang Squat Clean, 6-8 sets x 2 Reps

Notes
In about 16 minutes, work up to a relatively heavy double for the day, not a max. We’re using this lifting time to dial in our mechanics and consistency on the lift and iron out technique before using the same movement at lighter loads in the conditioning portion of the day.

METCON

AMRAP 8 MIN
2-4-6-8-10-etc.
Hang Squat Cleans @ 155/105/85#
Handstand Push-Ups

Notes
Intent: 5+ Rounds

Barbell: Moderately heavy; something you can do at least 4 unbroken hang cleans with. ~60-75% of what you worked up to in the complex today is a good guideline, give or take depending on technical proficiency and squat endurance!

HSPU: Can be strict or kipping.

Prerequisite to kip is at least 1 strict rep to the ROM of you’ll be doing in the workout. Up to 1 Abmat is okay as a range of motion scale.

HSPU Scaling
A. 1-3-5-7-9-etc.
B. 1-2-3-4-5-etc.
C. Box Piked
D. Heavy DB Strict Press

CrossFit Group Class Programming Template (WK3/8)

There are roughly 44 YEARS of CFSBK experience in this photo. Chris and JMD started around 2009, and Coach Katie joined as a member in 2013. That’s insane—and beautiful!

The Hang Squat Clean

As fatigue builds in today’s workout, resist the urge to power clean and ride it down. Commit to pulling yourself deep into the receiving position at the bottom!

Workout of the Day

FLOATER STRENGTH

A. Power Clean and Push Jerk, 6-9 sets x 2 reps
B. Back Rack Reverse Lunge, 3x8ea
C. Front Squat, 4×3-5
D. Bench, 4×3-5
E. Deadlift, 4×3-5

Notes
Tomorrow we have hang squat cleans and handstand push-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: Use same load as last week, now for 2 more reps per set.

Squat/Bench/DL: We have a decrease in volume this week, so aim to work a bit heavier today. You can do sets across or build, but at least two of your work sets should feel like at least an 8/10 RPE.

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.

METCON

For Time:
30 Box Jumps @ 24/20/16″
40 Alternating Renegade Rows @ 40/25/17.5#
50 AbMat Sit-Ups
40 Alternating Renegade Rows
30 Box Jumps

Notes
Intent <10 min

Box Jumps: Choose a height that allows you to cycle your reps relatively quickly. As the second foot steps down from the top of the box, be ready to drive right back up. Scale to a lower box if needed. Substitute step ups if you have an orthopedic injury that doesn’t allow you to jump to a 6″ box.

Renegade Rows: 40 total alternating reps, 20 each side. Moderate load you can complete a big set with… possibly even go unbroken if endurance allows. Maintain midline stabilization throughout: keep a solid plank position with a wide foot stance and stable hips. Resist the urge to break, pike, or tip from side to side.

CrossFit Group Class Programming Template (WK3/8)

CFSBKers learning some new shapes and skills during Aerial Exploration with coach Suzanne-Michelle

How to Grocery Shop with Alan Thrall

This is a great video from Alan Thrall where he discusses how he purchases groceries and then makes 8 simple meals that support health and performance.