Workout of the Day

METCON

For Time:
25 power snatches 75/55/35
25-calorie Air bike
25 power snatches
25-calorie Air bike
25 power snatches

Notes
Today is a variation on the hero workout “Randy“. The snatches should be light and completed in 1-3 sets per round with minimal rest. Aim for a 9-14 minute workout. Try to push hard on this one.

ASSISTANCE

DB Bench Press
3×8-12

Notes
Perform 1 BW warm-up followed by 3 very challenging sets. Try to hit failure on your 3rd set.

If you’re benched out from this week you can perform chin-ups or DB Presses instead. Just know we have kipping pull-ups on Friday and Jerks on Saturday.

Programming Template: Week 4/6

Vano warming up his deadlifts from last Thursday’s heavy triples

🦊 Sunday 10/11: “Lady Fox” Memorial workout and community gathering 🦊

Join us on Sunday 10/11 for a very special day commemorating the life and legacy of Jessica Fox. This event will take place on Jess’ birthday. There will be an optional workout, fundraiser for her favorite animal sanctuary, tacos and ice cream as well as group meditation led by Chris Fox plus more TBA. The event will take place from 2-5pm. If you plan on attending please RSVP below by Friday 9/25 so we have an accurate headcount for food.

Workout of the Day

STRENGTH

Back Squat
3-3-3
85% AMRAP

Notes
Perform 4-5 warm-ups followed by three work sets finding a heavy triple for the day. Then take 85% of your top set and perform an AMRAP. This should put you somewhere around 6-10 reps on your final set. Cap your AMRAP around 10-12 reps.

Example:

Warm-up sets:
45×10
75×8
95×5
115×3

Work sets
135×3
140×3
145×3
125×9

PARTNER METCON

In 12:00
270m Run
Max Distance Row

Notes
One partner starts on the run while the other starts on the erg. Everytime a partner comes back from the run switch places. Score is total meters rowed at the end of 12:00

Programming Template: Week 4/6

Register for Fight Gone Bad 2026!

Saturday 10.31.25 🎃 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 $520,000 for charity, and in 2026 we’re once again answering the call to serve our community by supporting Brooklyn Community Housing & Services.

Register here for $20 (Mandatory)

100% of your purchase goes to BCH&S

Register a team (Optional)

Like last year, teams of up to 7 people may form a team together. Just put everyone’s name on your team into the spreadsheet above. Teams with less than 7 people may have additional people added to your team. Everyone who registers will be placed on a team regardless so no stress!

Workout of the Day

METCON

Every 2:00 x 10 Rounds
6 Strict CTB Chin-Ups
9 Burpee Box Jump Overs 24″/20″

Notes
The Chin-Ups and Burpee Box Jump Overs should be completed in a minute or less. In order to accomplish this the chin-ups need to be completed unbroken or in maximum 2 quick sets. You may also need to treat the Burpee Box Jump Overs as an AMRAP to the 1:00 mark. The goal is to try and be consistent each round.

Chin-Ups
6/3 Chin-Ups
6 Kipping pull-ups
6 Banded Chin-Ups
6 Self Assisted or Ring Rows

ASSISTANCE

3 Progressive sets of:
8-12 DB Pull Overs

and/or

16 DB Reverse Lunges (if you didn’t come yesterday)

Notes
It only works if its hard.

Programming Template: Week 4/6

We had a great turnout for our birthday party/member appreciation night. There are more pictures from Saturday in our Flickr

Burpee Box Jump Overs

Today’s BBJOs need to be completed very quickly in order to finish within the minute. Coach David was able to perform every round in today’s workout in :51 by using the fastest version shown in the video below.

Workout of the Day

STRENGTH

Bench Press
3-3-3-3-3

Notes
In roughly 5-8 total sets work up to a heavy triple on the bench press. Below is an example of what today could look like.

45×10
95×5
115×3
135×3
155×3
165×3
175×3

METCON

Every 2:00 x 5 Sets
10 Strict Toes to Bars
10 Weighted Reverse Lunges

Notes
Each interval should take you roughly 1:00 to complete. This workout will tax your grip stength, mid line and legs. There isn’t a huge cardio respiratory element to today’s metcon, but it should still feel like WORK.

Lunges
Hold two dumbbells suitcase style, go heavy. If 50s/35s arent very challenging for 10 reps… go heavier.

Toes to Bars
An unbroken set of T2B will take :30 or less. Try to spend no more than :45 on the bar each round. Scale reps, range of motion or the movement to meet your abilities.

10/7 Strict
10 Kipping
10 Hanging Leg Raises
10+ V-ups

Programming Template: Week 4/6

RAD Returns to CFSBK on 10/2

R.A.D TIN SLINGERS @ CFSBK on 10/2

This ain’t a call out for the light-hearted. Part-timers tune out. We’re talking to the bar bendin. Max Repping. Tin Slingers. RAD is coming back to CFSBK for a fun partner throwdown with food, drinks, prizes, a DJ, Emcee, and some of the best CrossFit athletes in the world. This is a free MM/FF partner workout.

CROSSFIT SOUTH BROOKLYN
ON OCTOBER 2ND AT 6 PM.

WITH SPECIAL GUESTS DANIELLE BRANDON, JOSH BRIDGES, JAY CROUCH, AND MADDIE STURT.

Workout:

14 Minute AMRAP, with a Partner:
Buy in (1:1): 3-6-9-12-15
Power Clean (135/95#)
Burpee over Bar

With remaining time:
Max Clean (each partner)
Score – Partner 1 heaviest clean + Partner 2 heaviest clean Clean (each partner)

Food, drink and prizes powered by R.A.D®

Register for free here! (only one person per team needs to register)

Workout of the Day

METCON

For Time
20-18-16-14-12-10-8-6-4-2 Calories, Each Partner
Bike, Row, or Ski

Notes
compare to 4.3.26
In this workout, athletes will trade intervals on one machine.

Partner A completes 20 calories, then Partner B completes 20 calories. Partner A comes back in for 18, Partner B 18, etc. all the way until 2 calories each. Reset the monitor back to zero every round.

ASSISTANCE

Choose one exercise
– Strict Pull-Ups 3x max
– Push-Ups 3x max
– Dips 3x max
– Goblet Squats 3×8-12
– Off menu order

Notes
Perform three or more sets on one of the exercises. Aim for at LEAST 8 reps per round. If you can do more than 12 you need to make it harder.

Tomorrow we have power cleans, push-ups and air squats

Programming Template: Week 3/6

Welcome Foundations grads Jack,Erika, Adam and Han!

Looking for Cat or Knee sleeves?

Here’s some recent entries from the CFSBK Community Board.

In Search of Cat foster or adopter

CFSBKer: Caitlyn

Description
There are a ton of abandoned and stray friendly cats in my neighborhood, my friends have started a nonprofit and we desperately need fosters to be able to help take in more cats in need. I have one at my house right now that is a perfect angel, and a couple others who are more temperamental but would really open up in their own home if given the chance. Please reach out if you would be willing to give it a try and foster a cat!

Preferred contact method
Email: cld378@nyu.edu; text 207-807-5690

5mm Rehband knee sleeves (Medium) – great condition, free!

CFSBKer: Alex Cook

Description
I’ve used these knee sleeves about a dozen times, but I’ve found they’re a little too big for me and that I also wanted the thicker version (7 mm), so I decided to get a new pair. I’m well past the window of returning these, but they’re in excellent condition (and also perfectly clean since I hand wash them with castile soap), so if you’d like them, let me know! And for context, here’s the fit guide on Rogue’s website: https://www.roguefitness.com/rehband-rx-knee-sleeve-5mm-black

Preferred contact method
Shoot me a text! 917-690-8430

Workout of the Day

CFSBK’s 19th Birthday WOD

Buy in 2007m Air Bike

19 Rounds for time of:
6 Power Cleans
6 Strict HSPU

Cashout 2026m Air Bike

Notes
Its our birthday!!! Lets celebrate with some type 2 fun. Partners complete the buy in and cash out however they’d like.For the couplet, alternate complete rounds until the final round in which each person performs 3/3 before moving to the cashout

Power Clean
155/105
135/95
105/85
…

HSPU
6/4 Strict
6 Kipping
6 Box Piked HSPU
6 DB Heavy DB Push Presses

Programming Template: Week 3/6

 

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A post shared by CrossFit South Brooklyn (@cfsbk)

🎂 TONIGHT: CFSBK’s 19th Birthday & Member appreciation night 🎂

David is stressed no one is gonna come, prove him wrong and swing by member appreciation night!

We’re turning 19 and want to throw our community a party. We’ll be renting out Evalyn’s Tap House located on Bulter and Nevins near the gym. There will be an open bar and food from 7:30pm-9:30ish. All are welcome!

Workout of the Day

ASSISTANCE

18:00 of effort:
130m Sandbag Carry
5-10 Strict Pull-Ups
1:30 Sit-Ups or plank

Notes
Work through the triplet at a steady pace for 18 minutes. The sandbag carry is anyhow. You can pick one midline movement or alternate each round between sit-ups and plank.

FLOATER STRENGTH

Choose one exercise
– Shoulder Press 3-3-3
– Deadlift 3-3-3
– 3×16 Reverse Lunges

Notes
Tomorrow we have Air Bike, Power Cleans and HSPUs

Programming Template: Week 3/6

Tom, Maya, Lok and Ben going balls to the wall in a metcon

⚡🍁The Mythic Strength Fall Cycle is about to begin!🍁⚡

Date Range: 9/29 – 11/22

Join Coach Clay for an 8 week strongman-inspired strength program designed to build muscle and increase dynamic strength.

You can join for both of the 2 days, or just one day a week.

Tuesdays at 7:30 PM: Build deadlift technique and power, as well as complementary back-and-butt builder moves like the zercher lift. There will also be upper body pressing, making Tuesday a thorough full body strength builder. First class is on 9/29.

Sundays at 1:30 PM: Carry heavy sandbags, drag sleds, and learn to carry your own bodyweight and then some. This cycle will feature a variety of sandbag lifting, farmer’s carries, sled drags and more classic and unconventional strongman-type lifting. First class is on 10/4.

SIGN UP HERE

1 x Week Sundays Or Tuesdays: $444 ($55.5/class)

2 x Week Tuesdays & Sundays: $740 ($46.25/class)

(Both billed in 2 installments).
+
Both options include programming, groupchat support, and personalized recommendations for individual athlete development. It is its own membership, but it can also serve as a complement to group class or other training.
Email or text Coach Clay (caraclaymore @ gmail dot com) / (347)661-6329 with any questions or if you want to chat about how the program may complement your fitness goals.

Workout of the Day

STRENGTH

Deadlift
3-3-3

Notes
Perform 3-4 warm-up sets followed by 3 progressive or consistent heavy triples. Today’s triples are touch and go.

METCON

4 Rounds of:

In 2:00 perform:
20 Wall Ball Shots
10 Ring Rows
AMRAP Shuttle Runs -or- Burpees to 2:00 mark

Rest 2:00

Notes
This should be roughly 1:00 to complete the wall balls and ring rows and about 1:00 for the AMRAP movement. Choose whichever AMRAP movement compliments your training week best.

Programming Template: Week 3/6

A wall ball only counts if its alllll the way down. Be like Safia and break parallel

🎂 Saturday 9/19: CFSBK’s 19th Birthday & Member appreciation night 🎂

David is stressed no one is gonna come, prove him wrong and swing by member appreciation night on Saturday!

We’re turning 19 and want to throw our community a party. We’ll be renting out Evalyn’s Tap House located on Bulter and Nevins near the gym. There will be an open bar and food from 7:30pm-9:30ish. All are welcome!

Workout of the Day

STRENGTH/SKILL

Strict Toes to bars
5×10+ or 10×5

or

Kipping Toes to Bars practice

Notes
Work on your strength or skill today with toes to bars. The strict work is for people who either don’t yet have strict toes to bars or for people have them already and want to get even stronger with them.

The skill work is great for someone who has struggled with the timing and technique on kipping toes to bars and wants to work on that skill today.

METCON

50-35-20 reps for time of:
Push-ups
Row/Bike/Ski calories

Notes
Today’s workout is a crossfit.com WOD from 2024.

The 50 push-ups should take no longer than 4:00 to complete.

If 50 reps can be completed in under or around a minute scale up to deficit using 50lb DBs or a weighted vest which you keep on the whole workout.

Modify to banded, elevated or knee push-ups.

Average reported times on .com using hand release push-ups are between 12-16:00

Programming Template: Week 3/6

CFSBK legends Bob S and Jay R at Open Gym this past Monday

Kipping Toes to Bars

Workout of the Day

STRENGTH

Shoulder Press
3-3-3

Notes
Work up to a heavy triple. Start each rep from a dead start.

METCON

4-5 Rounds, each for time of:
Row 300/250m
75 Double Unders

Rest as needed between efforts

Notes
Perform one warm-up round followed by 3-4 all out efforts on this couplet. The rowing should take around a minute or less at a 90%+ effort. The double unders should also take roughly a minute or less to complete.

Rest as needed but keep an eye on the clock as there will be a cap.

Programming Template: Week 3/6

⚡🍁The Mythic Strength Fall Cycle is about to begin!🍁⚡

Date Range: 9/29 – 11/22

Join Coach Clay for an 8 week strongman-inspired strength program designed to build muscle and increase dynamic strength.

You can join for both of the 2 days, or just one day a week.

Tuesdays at 7:30 PM: Build deadlift technique and power, as well as complementary back-and-butt builder moves like the zercher lift. There will also be upper body pressing, making Tuesday a thorough full body strength builder. First class is on 9/29.

Sundays at 1:30 PM: Carry heavy sandbags, drag sleds, and learn to carry your own bodyweight and then some. This cycle will feature a variety of sandbag lifting, farmer’s carries, sled drags and more classic and unconventional strongman-type lifting. First class is on 10/4.

SIGN UP HERE

1 x Week Sundays Or Tuesdays: $444 ($55.5/class)

2 x Week Tuesdays & Sundays: $740 ($46.25/class)

(Both billed in 2 installments).
+
Both options include programming, groupchat support, and personalized recommendations for individual athlete development. It is its own membership, but it can also serve as a complement to group class or other training.
Email or text Coach Clay (caraclaymore @ gmail dot com) / (347)661-6329 with any questions or if you want to chat about how the program may complement your fitness goals.