Workout of the Day

PARTNER METCON

AMRAP 10 MIN
4 Strict Handstand Push-Ups
8 Sandbag Squats (100/75lb)

Rest 5 Min

AMRAP 10 MIN
40-ft Handstand Walk
4 Sandbag Ground to Shoulders (100/75lb)

Notes
Today has a lot of unique and challenging elements built in. Come to class with an open mind and get ready to play with some of our less frequented fitness tasks (and/or stupid human tricks!?). Most athletes will scale at least one element of the workout today, if not many… that’s how we improve our capacity over time!

*RX+ = Deficit Strict HSPU; Use 150/100lb Sandbag

When scaling, choose movement variations and sandbag load that allow you to complete your individual round of work in +/- 1 minute on average.

SB: Moderate load. Choose one sandbag for the entire workout, even if that means one section is harder and one is easier. You may also scale volume of reps as needed.

SB Ground to Shoulder: Alternate shoulders each rep. Show control at the top of each rep by taking your “free hand” off the bag and out to the side for a moment.

HSPU
2-3 Strict, Full ROM
2-4 Strict, 2″ Raise on plate and foam dot
4 Box Piked variation: Single Leg > Straight Leg > Bent Knee
4 Floor Piked
4-6 Heavy DB Z Press

HSW
10-20 Alt “Penguin Walks”
4 Wall Walks
80-ft High-Hip Bear Crawl

---

Programming Template: Week 4/8

WE WANT YOUR BLOOD!!!!

Last year’s blood drive was a huge success, and we’re ready to do it again! Together, our community registered 54 blood donors, resulting in 60 donations, including 31 first-time donors. THIRTY-ONE! That’s incredible! Even more amazing, those donations were separated into red cells, platelets, and plasma, helping save up to 180 lives in our area. ❤️

We’re teaming up with the New York Blood Center again on Saturday, November 21st, and we’d love your help making this year’s drive just as impactful.

We need at least 50 people to pledge to donate in advance for the drive to move forward. Donating takes about an hour and can make a life-changing difference for cancer patients, accident victims, new moms, people with sickle cell disease, and so many others. Plus, we’ll have snacks and drinks waiting for you afterward!

The registration deadline is November 11

Before signing up in Zen Planner, please check your eligibility to donate blood. If you’re eligible, follow the steps below to pre-register. We’ll be in touch with next steps once you’ve signed up.

Have questions? Email us at cfsbkcommunity@gmail.com.

Whether you’re a returning donor or considering your first donation, we’d love to have you!

Time: 9:00am – 3:00pm

Location: The Annex

Pre-registration:

Sign up here
or
via the Zen Planner App
-Tap on your picture or your initials in the top left corner, then tap “Events”

Workout of the Day

FLOATER STRENGTH

Choose one lift:

A. Tempo Strict Press, 3×3
B. Tempo Deadlift, 3×3
C. Tempo Bench Press, 3×3
D. Three Position Pause Back Squat, 3×3

Notes
It’s a little deload, y’all! That doesn’t mean this will be an easy day. Use the slow tempo (and forced lighter loads) to dial in midfoot balance, bar path, and your ownership of the movement.

Press/DL/Bench: Tempo is @ 31X1…

3 Seconds Down (from the top of the rep)
1 Second Dead Stop Pause at Bottom
X = Explode/Drive Up
1 Second Pause at Top

While this will look a bit dfferent for each lift, the intent is the same. Freeze and completely stop the momentum on the bar at the top and bottom of each rep for a full second. Maintain a “3-one-thousand” count on the way down for each rep.

Back Squat: Pause for 1 second at each position: 1/4 squat, just above parallel, full depth, then stand.

*Tomorrow we have handstand push-ups, sandbag squats, handstand walking, and sandbag ground to shoulder. Weeeeee!

METCON

For Max Calories
1:30 Row
1:30 Rest
1:30 Bike
1:30 Rest
1:00 Row
1:00 Rest
1:00 Bike
1:00 Rest
0:30 Row
0:30 Rest
0:30 Bike
0:30 Rest

Notes
Start hot. Stay hot. Let’s ride!

---

Programming Template: Week 4/8

November 2026 Member of the Month: Eric Arbitman

Eric joined CrossFit South Brooklyn in 2015 and has been a steady presence in the gym ever since. He’s completed every Open workout Rx for the past ten years and regained strict ring muscle-ups he thought he’d lost for good.

Through the pandemic and life’s ups and downs, the gym has been a place to work on his fitness and get his head straight. His advice to new members is a good reminder for all of us: “Remember why you showed up the first time.”

We’re so glad you’re part of the CFSBK family, Eric! Congratulations!

Name: Eric Arbitman

Where were you born, and where did you grow up?
New York – born and raised.

How long have you been CrossFitting, and how did you find your way to CFSBK?
In Q4 2015, life pushed me to look for a healthy physical outlet. At the same time, CrossFit was surfacing and grabbed my attention immediately. I searched for local CrossFit gyms, signed up for CFSBK Foundations with Chris Fox(!!) and Coach Whit(!!), and have been a member since.

What was your first impression of the gym like?
I loved the vibe, was so impressed by the people and what they were doing, and was very intimidated.

Any other memorable experiences or memories?
So many !!

One in particular was doing group class down the block at the Thomas Greene Playground handball courts during the pandemic. That stands out for me because the pandemic was a real test for all of us. It was such a strange time. I remember one day coming to the gym with my own wall ball to use the black square on the outside face of the gym as a target because I felt like I needed somewhere to go workout. Those early group classes at the playground, with all the strangeness of masks and social distancing, were a lifeline. David really came through for his members, and his members really came through for him. CFSBK not only survived the pandemic, but also crushed it !!

What role does the gym play in your life?
CFSBK has been a source of stability. It’s where I go to work on my body and (try to) get my head straight. Over the years, CFSBK has been a consistently excellent place for me to test and work on various aspects of my fitness including strength, endurance, mental toughness, recovery, and healing.

Can you share a memorable experience, achievement, or moment from your time at CFSBK?
I feel pretty good about having done the Open for the past 10 years, and that despite life’s challenges, I have done every open workout @ Rx the past 9.

What are your current fitness goals?
Keep making gains.

Take care of and enjoy my body.

Ask me about that time I did strict ring muscle-ups after years of believing they were gone for good.

What’s been your favorite Question of the Day, and what was your answer?
My favorite was: “What is your favorite thing to do on a Sunday?” Most people answered with something like ‘sleep late’ or ‘brunch with friends’, but my answer was less appropriate. Despite the awkward silence that ensued after I answered–I still stand by it !!

Program your dream workout:
Partner workout with Danielle Brandon.

Program your nightmare workout:
Anything with rope climbs. I learned the hard way that I’m much better at getting up the rope than getting back down. (Side note: that’s not to minimize how good I felt when I first got up the rope. That was huge. But now that I did it, it’s not something I feel I need to do again).

Favorite and least favorite lift:
Every lift has been my most and least favorite at some point.

How do you spend your time outside of CFSBK?
I love the scene that’s popped up in the East Williamsburg area. There are some really cool places to listen to music that have attracted some amazing artists and DJs. This past month I saw Rodriguez Jr outside @ Refuge, Sasha & John Digweed inside @ Knockdown Center, and Sébastien Léger in the ruins behind the Knockdown Center. All three nights were amazing. The music was awe-inspiring. The vibes and energy were so good, so fun, and so intense.

Do you have any hobbies?
Working out (duh).

What are you currently recommending?
I’m a huge electronic music person and there is some really amazing music being put out. Tigerhook has a brand new EP out on John Digweed’s label that I’m listening to right now. It’s four tracks, each with a unique vibe, and all with a big room sound. ‘What Music’ in particular is getting me. And I’m loving Radio Slave’s remix of Slope114’s ‘We’ll Find Our Way’. It’s deep and dark, and the vocals are beautiful and uplifting. Other big tracks for me are Pig&Dan’s ‘Mother Nature’, Samm and Ajna’s Remix of ‘Home’, Yunus Guvenen’s ‘Tresor’, and Sébastien Léger’s ‘Caprice’.

On a different note, I’m also loving Beth Orton’s new album ‘The Ground Above’. Her lyrics. Her voice. The music. It’s just wow. I’ve been listening to Beth Orton for over 30 years, dating back to her vocals on ‘Water From a Vine Leaf’, and one of my favorite tracks of all time ‘Stars All Seem to Weep’. It’s amazing to be so touched by an artist again decades later.

Any advice for new CFSBKers?
CrossFit is hard.

CrossFit reveals your strengths and your weaknesses, and can strengthen both— if you do it.

Get proper kicks. Running sneakers aren’t great for CrossFit.

Beyond the Whiteboard.

Know when it’s time to push yourself, test your limits, and really bring it. Or as legendary coach Chris Fox said to me: “put some weight on the bar.”

Know when it’s time to back off, recover, and allow yourself to heal.

Remember why you showed up the first time.

Workout of the Day

STRENGTH

Three Position Pause Back Squat
3 x 3

Notes
Pause for 1 full second at each position: 1/4 squat, just above parallel, full depth, then stand.

Resist the urge to “bounce” out of the bottom. Stop the momentum on the bar completely and then only ascend.

This is intended as a deload week within our cycle, though today’s variation will likely provide a sufficient challenge if executed well. Use today to feel balance through midfoot for the entire lift and vertical bar path. Work at around RPE 6-8 with a focus on high quality reps.

METCON

“Jeremy”

For Time
21-15-9 Reps each
Overhead Squats, 95/65 lbs
Burpees

Notes
This is a benchmark memorial workout. Three year old Jeremy Bloniasz lost his life in a tragic accident Thursday, July 6, 2006.

“Jeremy” was originally a CrossFit Kids workout (using a broomstick for overhead squats). Later this variant by the same name was posted on the CrossFit main site, using a weighted barbell for overhead squats when it was the workout of the day for Friday, July 25, 2008.

OHS: When scaling, choose a load you can squat for 12-15 reps unbroken. This is a humbling movement for many athletes, as it demands a high level of mobility and stability across the whole body. Use an unweighted barbell of any weight (45, 35, 22, 15lb, PVC pipe) to pass through a full depth squat before choosing to modify the movement today.

---

Programming Template: Week 4/8

Welcome Foundations grads Lynn, Yilin, Rachel and and Sarah!

THANK YOU CFSBK for raising over $22,000!!! Anote from Richard G

To everyone who came out for Fight Gone Bad this year: thank you!!

Together we raised over $22,000 for Brooklyn Community Housing and Services (BCHS). It’s truly remarkable, and every dollar of it came from this community. Some of you did the workout (I did not!), some of you donated, some of you cheered, and a lot of you did all three.

I’ve been a member of CFSBK for over 14 years, and I’ve served on the BCHS board for just as long. So when these two communities come together each fall, it means a lot to me. For the past several years CFSBK has made BCHS the beneficiary of Fight Gone Bad, and that steady support has made a real difference.

BCHS works to end homelessness in Brooklyn. It provides housing and support services to formerly homeless and at-risk children, women and men, and each year 95% of its formerly homeless residents keep their housing or move on to greater independence. The money you raised helps support this essential work – over 85% of the BCHS budget goes directly to programs and services.

What makes the FGB fundraising especially valuable is that it’s unrestricted. Most of our funding comes from government contracts and grants that are tied to specific programs and line items. The dollars raised by CFSBK at Fight Gone Bad give us the flexibility to fill the gaps: supporting and retaining our dedicated staff, adding programming for residents, and responding quickly when needs come up that no contract anticipated. That kind of support is hard to come by, and it goes a long way.

A huge thank-you to all the CFSBK coaches and staff who organized the event, ran heats, counted reps and made it fun. And to everyone who suffered through those three rounds with a smile, or something close to one.

I’m proud to be part of both of these communities. Thank you for showing up for our neighbors.

With gratitude,
Richard Greenspan
Board Chair, Brooklyn Community Housing and Services

Workout of the Day

STRENGTH

E2MOM x 10 MIN
3-Position Power Clean
(Hang, BTK, Floor)

Notes
After a good clean deadlift, perform 1 rep from above the knee, 1 from just below the knee-caps, and 1 from the floor. You can “touch and go” that third rep or bail and reset from your start position on the floor.

Perform 1 set of the complex every 2 min for 5 sets.

Use loads that allow for crisp, seamless turnover.

PARTNER METCON

AMRAP 10 Min
2 Power Cleans 205/135lb
40 Double Unders

Notes
Partners will alternate full rounds of work.

PC: Use a challenging load that you can still “recharge your battery” on relatively quickly, in the realm of 70-80% of a 1RM is good guidance.

DU: < 40 sec
A. 20 DU
B. 10 DU, counting attempts
C. 40 sec practice
D. 60 Single Unders

---

Programming Template: Week 4/8

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@cfsbk)

Workout of the Day

METCON

Every 5:00 x 4 Rounds, each for time:
8 Bar Muscle Ups
400m Run

Notes
Intent is to have about 2 minutes to rest between rounds. Run fast! Scale using the ideas below for challenging, repeatable work that builds better mechanics on the rig whether you are developing foundational strength or improving gymnastic skill.

RX+ If you are already highly confident with BMU, consider starting with the run to intentionally practice the skill under fatigue.

RX: This variation is appropriate if you can complete 4+ unbroken BMU’s consistently and have done 20+ reps in a metcon before.

Scaling
A: 4-6 BMU/round (16-24 total)
C: 4-6 Single Leg Jumping Bar Muscle Ups
D: 8 Strict Pull-Ups + 8 Dips
E: 8 Foot Assisted Pull-Ups + 8 Push-Ups

CASH OUT

5 x 10 V-Ups

*Rest only as needed between sets to keep high quality and the fullest range of motion reps you can muster.

---

Programming Template: Week 4/8

Fight Gone Bad Team Portraits by Aaron Weiss!

Workout of the Day

STRENGTH (A)

4 Sets
2 Dip Snatches

4-6 Sets
1 Hang Snatch

Notes
Dip Snatch: Primary purpose is to train the leg drive of the extension. It’s also helpful to practice keeping the bar close in the second and third pulls and proper timing. Use light loads for these first 4 sets.

Hang Snatch: Practice keeping midfoot balance and getting back to the same “dip” position, not rushing the pull. Use moderate to heavier loads, as technique allows.

These are full/squat snatches. Athletes who struggle in the full receiving position can modify to:
4 sets: 1 Dip Power Snatch + 1 Overhead Squat @ 30×1 tempo
4-6 sets: 1 Hang Power Snatch + 1 OHS

STRENGTH (B)

4 Sets
6-8 ea Back Rack Reverse Lunges
12-15 ea Side Plank Raises

Notes
After 1-2 warm-up sets with the barbell, perform 4 supersets. Rest as needed between sides and exercises.

Perform all 6-8 reps of the lunge on one side before moving to the other.

The lunge loading can be progressive or sets across. Either way, aim for at least 2 sets at RPE 8+.

---

Programming Template: Week 4/8

Josh Bridges and Jay Crouch lifting heavy at CFSBK

The Dip Snatch

Workout of the Day

STRENGTH

Bench Press
A. 1-1-1
B. Max Reps @ 90%

Notes
After 4-5 warm up sets, perform three heavy, technically sound singles at RPE 8.5+. They can be across at same load or building. This is not a 1RM test.

Once you have your heaviest single for the day, take the weight back to 90% of that number and perform a rep out.

Go for as many reps as possible. Leave 0-1 technically sound reps in the tank.

Use a spotter for every work set today.

Focus on the effort involved in each set, and make adjustments up or down as needed.

Example
Warm-Up:
45×5, 75×5, 95×4, 115×3, 125×1
Work:
A. 135, 145, 155
B. 140 x Max Reps = 4

PARTNER METCON

For Time

8000/6500m Bike

-and-

10 Rounds (5 each)
5 Horizontal Ring Row
7 Burpees
12 Abmat Sit-Ups

Notes
In this workout, there are two tasks to execute: the bike distance and the 10 rounds of bodyweight movements.

While Partner A completes 1 round of 5/10/15 reps on the calisthenics, Partner B is biking for meters. Switch places after 1 round.

Continue alternating in this fashion until both the full bike distance and 10 rounds of the triplet are done.

Your score is your time on the clock when both elements are complete, regardless of which section finishes first.

---

Programming Template: Week 3/8

Fight Gone Bad 2026 is a WRAP! Stay tuned for pictures soon! We raised $20,904!!!!

NYC Marathon Day!

Good luck to all our CFSBKers running the NYC Marathon today. We’ve got a sign set up just past Degraw street shouting out our runners!!  Thanks JB!

🎃FIGHT GONE BAD 2026🎃

3 Rounds For Total Reps of:
1:00 Wall Ball Shots
1:00 Alternating Dumbbell Snatch
1:00 Box Jumps
1:00 Shoulder to Overhead
1:00 Row, calories
1:00 Rest

Move to the next station every minute. The clock doesn’t stop. One point per rep or calorie. Each team member starts at a different station and everyone rests together. Where two people share a station, they use separate equipment, so pair someone doing A movements with someone doing B or C.

	A	B	C
Wall Ball	20lb to 10′	14lb to 9′	10lb to 9′
DB Snatch	50lb	35lb	20lb
Box Jumps	24″	20″	20″ Step Over
Shoulder to Overhead	95lb	65lb	45lb

---

Programming Template: Week 3/8

Over $16,000 Raised so far for Brooklyn Community & Housing

Today is the last day to donate or raise funds for Fight Gone Bad! Thank you to everyone who raised funds to help make Brooklyn a better, more equitable place to live for our neighbors. Thank you so much to all our sponsors, participants and staff who are making today possible!

DONATE TO FIGHT GONE BAD

 Today’s Schedule

The gym will be open today from 8am onward and the first heat for Fight Gone Bad will start at 9:30am and the final heat will end around 1:15pm. Remember to please be there for both your judging and competition heats. Warm-ups are DIY in 608 and we ask that as many of you stay or come back for the 1:20pm group picture!

Workout of the Day

ASSISTANCE

3-4 Rounds for Quality
400m Jog, 500m Ski, or 1000m Bike
10 ea Bird Dog Rows
10-16 Walking Lunges
20 sec each Pallof Hold

Notes
If you’re doing Fight Gone Bad tomorrow, know thy-self. You might opt for lighter loading and work at the lower end of the rep range on lunges. Keep the cardio effort easy. Use today to move and groove; save your intensity for tomorrow.

If tomorrow’s a rest day and/or you train < 3 days/week, row heavier, push your pace a bit, and consider adding load for your lunge!

FLOATER STRENGTH

Choose one lift, performing 4 work sets as follows:

1-1-1
-then-
Max Reps at 90%

A. Strict Press
B. Deadlift
C. Back Squat
D. Bench Press

Notes
After 4-6 warm up sets, perform three heavy, technically sound singles at RPE 8.5+. They can be across at same load or building. This is not a 1RM test.

Once you have your heaviest single for the day, load the bar to 90% of that number and perform a rep out. Go for as many reps as possible, leaving 0-1 in the tank. Use spotters for this set on the squat and bench.

---

Programming Template: Week 3/8

CFSBK Dogs wanted for the 2027 CFSBK x PupStarz RESCUE Calendar

Would you like your dog to be featured in the 2027 CFSBK x PupStarz calendar? Please take a picture of your pup at the gym and email to charlie@crossfitsouthbrooklyn.com by November 10th for consideration.
Please send one high-resolution, landscape photo of your dog (or multiple dogs!) at CFSBK. Hold your phone sideways, make sure the pup is well-lit, and leave a little room around them for cropping. Please include the name and age of the dog as well.

PupStarz Rescue is an animal welfare group committed to the rescue and rehabilitation of dogs and cats in public shelters at high risk of euthanasia, as well as those in danger of abuse. We are committed to rescuing as many animals as possible, saving over 6,900 dogs and cats and bunnies since 2015.

Founded in 2015, PupStarz Rescue is a non-profit, 501(c)3, no-kill, volunteer-run animal rescue organization.

Workout of the Day

STRENGTH

Back Squat
A. 1-1-1
B. Max Reps @ 90%

Notes
After 4-6 warm up sets, perform three heavy, technically sound singles at RPE 8.5+. They can be across at same load or building. This is not a 1RM test.

Once you have your heaviest single for the day, take the weight back to 90% of that number and perform a rep out.

Go for as many reps as possible. Leave 0-1 reps in the tank. Use spotters for this set.

Focus on the effort involved in each set, and make adjustments up or down as needed. Here are two examples

Warm-Up:
45×5, 95×5, 135×4, 155×3, 170×2, 185×1
Work:
A. 195×1, 205×1, 210×1
B. 190 x Max Reps = 5

METCON

3 Rounds for Time
550m Run
200ft Sandbag Carry

Notes
Move fast, lift heavy. Set a strong pace for you from the start of this one and find intensity with this simple work.

The first portion of each run will likely feel pretty bad. Focus on leaning forward, quick foot cadence, and smooth breathing. Once the initial “suck” passes, pick up your pace and stay stubborn.

There is no RX load today. Pick something heavy that you can manage for 200ft unbroken.

---

Programming Template: Week 3/8

Natalie & Nori back at Diapers & Dumbbells this week. Natalie and Keith want to extend their deepest gratitude to the community for all the love and support they’ve received with over 6k raised and a bunch of folks bringing them food and help!

Looking for Scorekeeper Volunteers for Fight Gone Bad

We’re looking for 2-4 people who can help out at Fight Gone Bad at our score table. Responsibilities include adding up the totals on everyone’s score cards and entering them into our digital scoreboard. The event takes place from roughly 9:30am-1:30pm. If you’re willing to do the whole shift or a half shirt (9:30-11:30 or 11:30-1:30pm) please email JB at cfsbkcommunity@gmail.com asap. Thank you!!!