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

 

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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.

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!!!

Workout of the Day

STRENGTH

6 Sets @ RPE 6-8+
2 Snatches

Notes
Complete 6 sets of 2 reps at moderate to challenging load. These are intended to be two individual reps rather than touch and go. Take 5-10 seconds between them to lock in and either reinforce what you did well or aim to improve on the second rep.

If you have technical breakdowns, reduce load or repeat the same weight and fix them before going up.

These are full/squat snatches, which demand a high level of mobility, stability, balance, coordination, and accuracy.

Athletes who struggle in the full receiving position can modify to 2 reps per set of the following complex:
1 Power Snatch + 1 Overhead Squat @ 30×1 tempo

METCON

4 Intervals

In 2:00:
15 V-Ups
15/12 Cal Bike
AMRAP Power Snatches (115/75lb)

Rest 2:00

Notes
Aim for at least 30 sec on the barbell each round. Scale calories up or down as needed.

V-Up Gold Standard = Hollow body position at bottom. Straight legs, touch toes at top.

If you’ve ever admired Coach Erick’s toes to bar, you should see his virtuous v-ups! Train this to help that.

Snatch should be a light-moderate load (~50-60%) you could cycle for reps, though you may choose to do singles in the workout.
+/125/105/85/65/45#/-

Programming Template: Week 3/8

Justin training to wait in line to vote

🇺🇸 Don’t Forget to Vote! 🗳️

It’s election season CFSBK, and early voting has already started. Here’s everything you need to know to make a plan.

Key Dates

• Election Day is Tuesday, November 3, 2026. Polls are open from 6am to 9pm.
• Early Voting Period is October 24, 2026 – November 1, 2026.

Early voting hours and locations are often different from your regular Election Day polling site, so it’s worth double checking before you head out. New York has closed primaries, which means you need to be registered with a party to vote in that party’s primary.

Find Your Polling Site

Your early voting site may not be the same as your Election Day site. Look up both at the NYC Board of Elections poll site locator: vote.nyc

Learn About the Candidates

For a full rundown on who’s on your ballot, including local races and key offices like comptroller, check out the NYC Votes Voter Guide at nycvotes.org. It’s a great resource for figuring out what’s actually at stake and where candidates stand before you walk into the booth.

Workout of the Day

METCON

“Flight Simulator”

For Time
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double-Unders

Notes
With a running clock perform 5 unbroken Double-Unders. Stop. Perform 10 unbroken Double-Unders. Stop. Perform 15 Double-Unders, etc. Continue with this pattern, increasing by 5 until the set of 50 unbroken Double-Unders, then back down to 5.

There is a 10 minute cap on this workout. There are 500 total reps if completed, so keep that in mind when choosing your adventure today!

We last performed this workout on 12/10/23.

If you have no double unders yet, use this 10 minutes to make attempts and celebrate any that you get! Take breaks to recover your heartrate and breathing between sets of practice. Keeping fatigue lower will help your skill develop faster!

Scaling Ideas
A. Get as far as you can!
B. 10-20-30-40-50-40-30-20-10 (250 reps)
C. 5-10-15-20-25-30-25-20-15-10-5 (180 reps)
D. 1-2-3-4-5-etc. — this is a great choice to try if you typically do “single-double-single-double”

STRENGTH

4-5 Progressive Sets
A1. 3 Weighted Chin-Ups
A2. 5-7 ea Rear Foot Elevated Split Squat

Notes
Start with moderate loads and build, aiming for at least 2 sets in the RPE 8+ range.

Scale the chin-up to bodyweight, partner assisted, negatives, or box pike foot assisted. Make sure your chin breaks the vertical and horizontal plane of the bar!

Perform the RFESS with a slight hinge and glute-dominant focus today. Keep a smooth tempo on the way down. Use hand assistance at the rack if desired to limit the balance component and load the movement nice and heavy.

Programming Template: Week 3/8

Count Evran with some spooky snatches at last years Fight Gone Bad

Less than 1 week until Fight Gone Bad!

DONATE TO FIGHT GONE BAD

1. Donate to yourself or someone on your team
Your $20 registration goes to the fundraiser, but if you have the means consider further adding to our total.

2. Set a goal 
Set a goal for yourself like $50, $100, $500. It’s also more effective to say “I’m trying to raise $200 by Friday” than just please donate to my cause.

3. Ask 2-5 people DIRECTLY
Most folks have 2-5+ people they’re close enough with to ask directly. Mom, Dad, close friends, coworkers. Direct, personal asks raise far more than social posts.Remind them to put your name as the person receiving credit!

4. Follow up
Most people who don’t respond simply forgot. Plan on following up 1-2 more times. Something like: “Hey! Just bumping this. FGB is Saturday and I’m $80 from my goal.”

5. Post on social media
Look you can show people how GOOD of a person you are for raising money for our neighbors in need!

6. Ask about a company match
If you have one of them fancy jobs your company might have money sitting around for things just like this!

Workout of the Day

STRENGTH

6 sets @ RPE 6-8+
1 Clean + 1 Front Squat + 2 Push or Split Jerks

Notes
Complete 6 sets of the complex at moderate to challenging load. If you have technical breakdowns, reduce load or repeat the same weight and fix them before going up.

The clean is a full/squat clean.

Perform push or split jerks. We recommend sticking with one choice variation to practice consistency in that technique.

METCON

EMOM x 12 Min
A. 10 Strict Handstand Push-Ups
B. 5 Squat Cleans @ 155/105/75#
C. Rest

Notes
Today’s workout provides an opportunity to build consistency under moderate intensity. Scale as needed to complete the work of each station in under a minute throughout the workout.

If you can do the above work unbroken, either take that as your challenge for all 4 rounds today OR consider scaling up to Deficit Strict HSPU and a heavier load on the barbell.

HSPU
4-8 Strict, Full ROM
6-10 Strict, 1 AbMat
6-10 Box Piked Variation: Single Leg > Straight Leg > Bent Knee
6-10 Floor Piked

Programming Template: Week 3/8

The ropes are not just for climbing… if you’re brave enough.

Everything you need to know to fix your jerk split position

In this 3:00 video Coach Greg Everett talks about the basics behind your split jerk foot work