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
Below are the standard options for each exercise we’ll have prestaged. If you need any additional substitutions let the MC know day of and we’ll take care of it! We will have prizes for the top three men’s and women’s Rx’d performances. To be eligible for these prizes you’ll need to perform all the movements in the corresponding A or B category. Otherwise, you can mix and match based on your abilities and will be ranked in the scaled division. Given the team size, each team will have at least 2 people starting at the same station who are not using the same equipment. Having someone doing all the A movements paired with someone doing all the B or C movements will accommodate this. Everyone will rest at the same time.
3 Rounds For Total Reps of:
1:00 Wall Ball Shots
1:00 Alternating Dumbbell Snatch
1:00 Box Jump Overs
1:00 Shoulder to Overhead
1:00 Row, calories
1:00 Rest
How do you perform the workout “Fight Gone Bad”?
Perform 1 minute of work at each of the 5 stations, moving immediately to the next station after 1 minute. The clock does not reset or stop between exercises. A one-minute break is allowed before repeating each round. One point is given for each rep or calorie. Each team member will start at a different station and rest at the same time. Teams with 6 members will have two people start on the same station, but they will use different equipment (e.g., separate barbells, med balls).
Wall Ball
A: 20lbs to 10′ target
B: 14lbs to 9′ target
C: 10lbs to 9′ target
DB Alternating Snatch
A: 50lb DB
B: 35lb DB
C: 20lb DB
Box Jump Overs
A: 24″ Box
B: 20″ Box
C: 20″ (Step Overs)
Shoulder to Overheads (out of rack)
A: 95lb Barbell
B: 65lb Barbell
C: 45lb Barbell
2 Rowing Machines per team
Prizes & Sponsors
Below you can see the prize categories we’ve got planned. We will update this list as we flesh out sponsors and prize packages but we assure you the prizes will be RAD! If you have a business or service which you would like to donate a prize for, please reach out to JB at cfsbkcommunity@gmail.com
Fundraisers
The top 6 fundraisers will receive prizes.
Women’s & Men’s Top 3 Rx’d Scores
The top 3 men’s and women’s Rx’d scores will receive prizes
Best Dressed Teams
The top three best dressed teams will receive prizes
About the Benefactor
Since 1978, Brooklyn Community Housing & Services (BCHS) has been dedicated to ending homelessness in Brooklyn by providing safe, clean, and supportive housing for more than 1,200 formerly homeless and housing-vulnerable children and adults each year. Beyond shelter, BCHS helps people build the skills to live independently and with dignity, while fostering a true sense of community that makes our programs unique. Guided by a vision of a future where homelessness no longer exists and local communities are socially rich, racially just, and economically vital, BCHS remains committed to helping thousands more find stability, hope, and home.
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