CrossFit South Brooklyn

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Tuesday 2.2.22

Posted on Monday, January 31, 2022

Workout of the Day

STRENGTH

Back Squat
5 sets x 3-4 Reps

Notes
Work up through 5 work sets on this and see if you can finish in the 85-90% 1RM range if you’re feeling strong today. Regardless, try to go heavier than last week’s front squats which were the same reps and sets.

METCON

AMRAP 14:00
7 Single Arm DB Front Rack Reverse Lunges (L/L)
7 Burpees over the DB
7 Single Arm DB Front Rack Reverse Lunges (R/R)
7 Burpees over the DB
14 Kipping Toes to Bars

Notes
If you’re registered for the Open, try to start using 50/35lb DBs for workouts like this to get used to those loading parameters.
KT2B: 14 Reps / 7 Reps / 14 Partial ROM or Hanging Knee Raises / 7 Strict / 14 Sit-Ups


CrossFit Group Class Programming Template (WK5/7)


Peggy grinding through a barbell complex

Pupstarz Update

Thank you to everyone who purchased a “2022 Dogs of CFSBK” calendar! We were able to raise just under $600 for Pupstarz Rescue with the proceeds from this calendar run. We still have a few left at the front desk if you want to support a great cause and see cute pups for the remaining 11 months. woof!

Stellas Crossword Puzzles on Vulture.com

I’m super excited to announce that I’m one of the two creators of a new 10×10 (midi-size, so bigger than the New York Times mini but smaller than a normal daily newspaper crossword) pop-culture crossword for New York Magazine’s Vulture.com website! You can find out more about the puzzle here and play the first puzzle (by yours truly) here.


Troop 6000 is a Girl Scout program specially designed to serve girls in the New York City Shelter System. Their long-term goal is to expand this program across New York City so that each week, Girl Scouts will meet in shelters across the city. Meetings will be led by trained troop leaders. Donate/Purchase Cookies/Learn more here.

| Filed Under: Workout of the Day

Monday 1.30.22

Posted on Sunday, January 30, 2022

Workout of the Day

STRENGTH

Hang Power Clean + Touch and Go Power Clean + Jerk
Heavy Single

Notes
Work up to a heavy complex on the three exercises listed above.

METCON

5 Rounds For Time:
250/200m Row
50 Double Unders

Notes
Try to maintain a fast pace on this workout without totally blowing up. The Double unders should take you about a minute or less. Adjust volume if needed but Try to do Double Unders today… even if its only 10 attempts per round!
DU: 50/40/30/20/10
There is a 10:00 cap on this workout! Can you you complete all 5 rounds before time expires?

ASSISTANCE

A1: SA DB High Pull
2×8-12e

A2: SL DB RDL
2×8-12e

Notes
Move slowly and deliberately through each of these movements. You can use an upright for a little balance support on the RDLs. Focus on control and keeping your hips level as you hinge.


CrossFit Group Class Programming Template (WK5/7)


Welcome our new Foundations grads, Nick, “G”, Tara and Allie!

Team CFSBK hits 35 participants

We have 35 CFSBKers signed up for the 2022 CrossFit Open! Still on the fence? Here is a quick overview:

What is the CrossFit Open?
The Open is a 3 week world wide competition and the first stage in road to the CrossFit Games. Each year over 300k people participate in the Open as a celebration of both their local and the global CrossFit community. Starting on February 24th, a new workout will be announced on each of the three Thursday nights and everyone registered has until 8pm the following Monday to submit their score to the Games site.

Am I good enough to do the Open?
Yes! Regardless of how long you’ve been doing CrossFit or your abilities, we encourage everyone to sign up for the Open. Each workout has three levels of participation (Rx’d, Scaled and Foundations) which can accomodate anyone’s abilities or skill set. Additionally, there are age group categories and adaptive divisions so that everyone can join in. There are also professional divisions like first responders, teachers, health care professionals, active duty service members etc. just for fun.

Why should I do the Open?
The Open is a great opportunity to lean into the competitive fun of CrossFit and see what you’re capable of. It’s a chance to really focus in on a particular effort and challenge yourself more than you typically would on a given day. Your mindset and how you approach the open is up to you.You can make a goal of just completing each workout and putting your best foot forward or you can watch the worldwide and gym leaderboards to see how you stack up. The goal is to have fun and join together with the worldwide community over three weeks.

Okay I’m in, so how does this all work?
During the Open you’ll have three options for how you complete your workout. The workouts will be programmed on Saturdays classes so you can just RSVP to any of those classes to get it in, otherwise we’ll be hosting Friday Night Lights events at 6:30pm to throwdown in style. Finally, you can also perform the workout on your own time at Open Gym. A requirement for your workout is to have a judge oversee your effort to ensure proper loading, movement standards and verify your performance. We’ll organize all that for you at Friday Night Lights and Saturday classes. Members who would like to perform the workouts in Open Gym will need to coordinate with someone capable of judging their workout. After you complete your workout, you’ll need to log into the CrossFit Games site and list your division, score and judges name each week.

SIGN UP TODAY!

Team CFSBK
Tristan Bel
Paul Bennett
Laura Berk
jacinto Bonilla
Runit Chhaya
Sheryl Cohen
Michael Crumsho
Pierre Davidoff
Brian Davis
Katherine Day
Kim Dena
Cidney Falk
Elizabeth Fine
Katherine Fleming
Adam Fleming
Omar Francis
Michael Giordano
Lorenzo Gonzalez
Maria Heinegg
Darren Jer
Jesse Kimmel
Cathy Kolcun
Miriam Levin
Lauren Madden
Jacob Mnookin
Gerry Mullany
Matt Osman
David Osorio
Lee Savage
Joseph Sinchak
Charles Smith
Patrick Sullivan
Miriam Uribe
Keith Walter
Jonathan Wright
Joel Zimmer

| Filed Under: Workout of the Day

Sunday 1.30.22

Posted on Saturday, January 29, 2022

Workout of the Day

WARM-UP

3 Rounds:
1:00 Double front Rack KB carry
1:00 Bike
:30e Side Plank

STRENGTH

5 Sets of:
3-5+ L-Pull-Ups

Notes
If you don’t have strict Pull-Ups, perform 3-5 banded pull-ups with as little assistance as possible followed by a :15-20 hang with your legs held at 90 degrees. Scale down by tucking one leg in.

METCON

15:00 EMOM:
A: Wall Walks
B: Slam Balls
C: Tuck-Ups

Notes
Move at a steady and sustainable pace for this workout. Make your goal to just keep moving but not redline.


CrossFit Group Class Programming Template (WK4/7)


Kristin set up for some deficit deadlifts


5 Tips for Losing Weight Alan Thrall

| Filed Under: Workout of the Day

Saturday 1.29.22

Posted on Friday, January 28, 2022

Workout of the Day

STRENGTH

Bench Press
3-3-3

Notes
Work up to a heavy triple on the Bench Press. Use spotters on all your late warm-up and work sets.

PARTNER METCON

AMRAP 20:00
30 Calorie Row
30 Wall Ball Shots
30 Push-Ups

Notes
With one partner working at a time, complete the AMRAP dividing work evenly. Scale up the push-ups to be Deficit push-ups using 25-35lb DBs or Ring Push-Ups.


CrossFit Group Class Programming Template (WK4/7)

Jump Rope Seminar with Coach Lynsey

The CrossFit Open is almost upon us, and so is the possibility certainty of Double Unders! With that in mind, Coach Lynsey is hosting a Jump Rope Workshop on Saturday, February 19th.

The workshop will involve:
– The basics of technique
– Breathing and Relaxation Strategies
– Skills including Single Unders, Alternating Foot Step, and Double Unders
– Personalised Coaching and Feedback

So, whether you’re looking to learn the basics of Jump Rope, learn, develop or perfect your double unders, or simply improve your capacity in workouts, Coach Lynsey will be on hand to support you in achieving your goals.

Interested?
Here’s what you need to know:

Date: Saturday, February 19th
Time: 3pm – 5pm
Location: 597 Degraw Street
Price: $60
Capacity: 15

Sign Up Here!

Questions?
Email Coach Lynsey @ lynsey.roddam@googlemail.com

| Filed Under: Workout of the Day

Friday 1.28.22

Posted on Thursday, January 27, 2022

Workout of the Day

STRENGTH

Deficit Deadlift
3-3-3-3-3

Notes
Stand on a 2″ platform and work up to a technically sound heavy triple. Each rep is taken from a dead start, NO touch and go reps. If the increased range of motion prevents you from setting up with proper back extension at the start, either drop to a 1″ deficit or remove the deficit completely.

METCON

For Time:
100 Double Unders
25 Kettlebell Swings
16 (total) Renegade Rows
75 Double Unders
25 Kettlebell Swings
16 (total) Renegade Rows
50 Double Unders
25 Kettlebell Swings
16 (total) Renegade Rows

Notes
DU: 100-75-50 / 75-50-25 / 50-25-15
SU: 200-150-100
Renegade rows should be on the heavier side


CrossFit Group Class Programming Template (WK4/7)


Eric taking the 95lb DB for a stroll


How to Deficit Deadlift (and why) Barbell Logic

| Filed Under: Workout of the Day

Thursday 1.27.22

Posted on Wednesday, January 26, 2022

Workout of the Day

GYMNASTICS SKILL WARM-UP

3 Sets for Quality of:
A: 3 Kip Swings + 3 Kipping Knee Tucks (x2 sets)
B: 3 Wall Walks or 3 HS kick-ups with a :10 hold or 10-15′ handstand walk
C: 8-10e Bench Supported Single Leg Glute Bridge

STRENGTH

Shoulder Press
8-8-8-8-8

Notes
Work up to a challenging but sound heavy 8 on the strict press. At this volume we recommend a dynamic start where your “rest” between reps is over head. Make sure not to hyperextend your back during these. Brace!!

METCON

AMRAP 14:00
12 Box Jumps
10 DB Push Presses
8 Kipping Toes to Bars

Notes
T2B: 8 Kipping T2B / 6-8 Hanging Leg Raises / 16 Anchored Sit-Ups


CrossFit Group Class Programming Template (WK4/7)


The expecting mothers of 6:30pm. Michelle is at 20, Theodora at 19 and Nicole at 32 weeks.


Cab Calloway Minnie the Moocher

| Filed Under: Workout of the Day

Wednesday 1.26.22

Posted on Tuesday, January 25, 2022

Workout of the Day

METCON

CrossFit Open Workout 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees
Snatch, 30 reps (weight 1)
30 Burpees
Snatch, 30 reps (weight 2)
20 Burpees
Snatch, 30 reps (weight 3)
10 burpees
Snatch, as many reps as possible (weight 4)

Notes
Today’s workout is a retest from the 2013 CrossFit Open featuring a couplet of progressively heavier snatches and progressively fewer burpees with a 17 minute cap. Click the link on the title above to see the original workout description and standards. For the snatch, the first weight should be very light such that you can perform touch and go reps for large sets (5-15+ reps). The second weight should feel medium heavy such that you can perform either steady singles or smaller touch and go sets (3-5 reps). The third should be something that feels quite heavy and requires each rep to be performed as a single with rest between. Most folks in this workout did not make it to or past the third set of snatches, so that 4th set should be kind of a hail mary. You can see worldwide averages below.

Burpees today should be performed such that you reach full hip and knee extension with your feet off the ground every single rep.

Here are some loading options, including the competition loads from that year as well as some additional options. You don’t need to use these exact weights, choose loads that make sense for you based on the description above. Also- if you use an empty bar for round 1 you can just pull each rep from below the knee.

Loads
A1: 75/135/165/210 (Men’s Rx)
A2: 45/75/100/120 (Masters Men’s Rx)
A3: 65/95/115/135 (additional option)

B1: 45/75/100/120 (Women’s Rx)
B2: 35/55/75/90 (Master’s Women’s Rx)
B3: 25/35/45/55


CrossFit Group Class Programming Template (WK4/7)

Welcome new CFSBK Coach Steph Chu!

CFSBK would like to welcome the newest addition to our coaching staff, Steph Chu! You’ll be seeing coach Steph on Wednesday and Friday nights moving forward! Learn a little more about her below:

Steph was first introduced to CrossFit in Sydney, Australia in 2014 by accident. Having never done a pull up or lifted a single weight before, she was instantly drawn to the challenging but inspiring atmosphere that CrossFit provided. Having grown up with constant criticisms about her body and being told that women aren’t allowed to be strong and that women shouldn’t lift weights, CrossFit helped build the confidence she needed to know that anyone can be strong as long as you believe you are

Steph has always been fascinated by movement and the human body. She pursued a Bachelor’s and Masters degrees in Immunology and Infectious Diseases but upon returning back to NYC in 2017, she was looking for a new change. She left her career in science and made the switch into coaching and since then has focused on helping other people become not only physically stronger, but to help strengthen their mindset so that they have the confidence the need to reach their utmost potential.

Steph currently holds CrossFit-L1, Precision Nutrition-1, NASM-CPT, and Pain Free Performance Specialist certifications. She is currently working towards a behavior change specialization and NLP certification.


Sign up for the CrossFit Open today!

| Filed Under: Workout of the Day

Tuesday 1.25.22

Posted on Monday, January 24, 2022

Workout of the Day

STRENGTH

Front Squat
5 sets x 3-4 Reps

Notes
Work up through 5 work sets on this and see if you can finish in the 85-90% 1RM range if you’re feeling strong today.

ASSISTANCE

5 Sets for Quality/Load of:
6-8 Strict Chin-Ups or Ring Rows
14 (total) Goblet Walking Lunges
1:30 Bike at Aerobic Pace

Notes
For the pulling exercise, you can perform chin-ups (weighted, BW or banded) Or Ring Rows if you just performed a lot of pull-ups on Sunday and want to mix it up.
The Goblet Walking Lunges should be HEAVY enough that the last few steps take some fortitude. Start at a lighter weight and build up through the workout.
Pick and Cadence/RPM on the bike and try to hold steady or build slightly on it for all 5 rounds. Make it feel like a 65-85% effort.


CrossFit Group Class Programming Template (WK4/7)


Joy has been a CFSBKer for over 11 years. What a legend!

From the CrossFit Archive: The CrossFit Total With Nicole and Zac

Here is a throwback video from the early 2000s taken at the original CrossFit gym in Santa Cruz. This was back before youtube and social media when a little website called CrossFit.com was planting the seeds for a revolution that would completely change the fitness industry. I remember seeing these videos back in college and it blowing my mind. The fitness landscape was completely different back then and so much of what we take for granted now (heavy barbell training, gymnastics, kettlebells, mixed modal workouts etc.) would be extremely rare to find in most commercial gym programs. Early videos like these began to disrupt what was possible and expected in a fitness program and educated a whole new generation of fitness professionals about what it really meant to be fit.

| Filed Under: Workout of the Day

Monday 1.24.22

Posted on Sunday, January 23, 2022

Workout of the Day

METCON

Every 10:00 for 3 Rounds
15 Power Clean and Jerks
Max Cal Row to the 5:00 mark
5:00 Rest

Notes
For the clean and jerks, ideally choose something at or just above above “Grace” weight if you’re familiar with that benchmark workout. The reps should be performed as steady singles or small touch and go sets (2-3 reps) and completed in 2-3 minutes.


CrossFit Group Class Programming Template (WK4/7)


Photograph of Shane’s very first time doing Thrusters. Congrats on graduating Foundations, Shane!

Our CrossFit Open Team Grows

The Open Cometh. 3 weeks to test your fitness with your gym pals. Sign up for team CFSBK and represent!!!!

Learn more and sign up here!

Team CFSBK so far
Tristan Bel
Laura Berk
Jacinto Bonilla
Runit Chhaya
Sheryl Cohen
Michael Crumsho
Pierre Davidoff
Brian Davis
Katherine Day
Kim Dena
Cidney Falk
Omar Francis
Michael Giordano
Maria Heinegg
Darren Jer
Cathy Kolcun
Miriam Levin
Lauren Madden
Gerry Mullany
Matt Osman
David Osorio
Charles Smith
Patrick Sullivan
Miriam Uribe
Keith Walter
Joel Zimmer

| Filed Under: Workout of the Day

Sunday 1.23.22

Posted on Saturday, January 22, 2022

Workout of the Day

METCON

25:00 For Quality and Load
1:00 Sandbag Carry
2 Rounds:
5 Chin-Ups
10 Push-Ups
15 Sit-Ups
2:00 Row/Bike/Ski/Assault Runner/Erg Bike

Notes
Move at a steady pace and try to increase the weight of your sandbag each round.

STRENGTH

Turkish Get-Up
Heavy Triple each side

Notes
Take 15 minutes to work up to a heavy triple TGU using a DB or KB on each arm.


CrossFit Group Class Programming Template (WK3/7)


Dan C warming up a clean complex in Open Gym


The Push-Up CrossFit Journal Archives

| Filed Under: Workout of the Day

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