Workout of the Day

FLOATER STRENGTH

A. Bench Press, 3×4-6
B. Back Squat, 3×6-8
C. (2 Squat Snatches + 2 Overhead Squats) x 6-8 Sets
D. Strict Press, 3×8-12
E. Deadlift, 3×6-8

Notes
Tomorrow we have biking, rowing, shuttle runs, and devil’s press
The lifts can be sets across or building. Rep schemes are the same as last week for ABDE, so aim to increase reps in the range if you were at the low end OR increase load if you were maxing out the reps.

Snatch Complex: Beginner lifters should work with light to moderate load and aim for consistency in positions and range of motion. Int/Adv lifters: start at 50% and build by about 5% each set. Feel free to use “wave” loading as well!

METCON

2 Intervals

In 3 minutes:
20 Push Ups
20 Alternating DB Box Step Overs
Max Calorie bike in remaining time

Rest 3 Min between intervals

Notes
Hit your first interval with high effort, 90% +

As soon as your rest period starts, aim to slow your breathing, walk/shake the legs out, and get mentally ready to hit it hard again.

Can you beat your bike score in round 2??

Push Ups: Scale volume and/or elevate to complete your reps in 1-3 quick sets. Do not spend more than 1 minute here.

Step Overs: DB: 50/35/20# ea hand

20 total alternating reps, 10 ea side leading. You do not need to stand all the way up on the box today; just get to the other side with both feet.

CrossFit Group Class Programming Template (WK2/8)

Found this old picture of Dr. Mike. A True CFSBK legend. Mike trained at CFSBK for over a decade and sadly passed away in 2022. Here is David giving his eulogy

Step Over Tips for today’s workout

Workout of the Day

STRENGTH

Power Clean and Push Jerk
2-2-2-2

Notes
In 15 minutes, build to a heavy, technically sound double on the power clean and jerk. This is not necessarily a max.

After the first rep, bail the bar and reset on the floor. Take 5-10 seconds before starting the second rep.

METCON

CrossFit Open WOD 13.4

AMRAP 7 MIN
3-6-9-12-15-etc.
Clean and Jerks 135/95/65#
Toes to Bar

Notes
From the annals of Crossfit Open history! If you’re an OG, check your notes from 2013 and see if you can get some more work done today.

Intent > 4 rounds of work (finishing the round of 12 or more). Scale loading, volume, or movement complexity as needed!

The barbell should be moderate for you, something you could cycle a few reps with, but will likely choose singles in the workout itself.

Using 60-70% of your heaviest double today is a decent guideline.

TTB Scaling
A. Volume: 2-4-6-8-10-etc. OR 1-3-5-7-etc.
B. Range of motion: toes to eye level or chest level
C. Kipping Knees to Chest
D. V-Ups

CrossFit Group Class Programming Template (WK2/8)

Little shout out and commemorative coin from CrossFit for being one of the OG affiliates

Register for the 2025 CrossFit Open

Register here!

Workout of the Day

FLOATER STRENGTH

A. Bench Press, 3×4-6
B. Back Squat, 3×6-8
C. (2 Squat Snatches + 2 Overhead Squats) x 6-8 Sets
D. Strict Press, 3×8-12
E. Deadlift, 3×6-8

Notes
Tomorrow we have power clean & jerks and toes to bar.

The lifts can be sets across or building. Rep schemes are the same as last week for ABDE, so aim to increase reps in the range if you were at the low end OR increase load if you were maxing out the reps.

Snatch Complex: Beginner lifters should work with light to moderate load and aim for consistency in positions and range of motion. Int/Adv lifters: start at 50% and build by about 5% each set. Feel free to use “wave” loading as well.

METCON

8 Rounds for Time:
4 Strict Pull Ups
12 Air Squats
24 Double Unders

Notes
Intent <12 minutes

Scale so each round can be completed <1:30 (not just the first round!)

What’s the fastest speed you can move today while maintaining full ranges of motion on each rep?

Pull Up Scaling
RX+. 4 Strict Chest to Bar
A. 2-3 Strict
B. 4 Box Pike OR Band Assisted Strict

Double Under Scaling (30 sec max per round)
A. 12-16 DU
B. 30 sec Practice

CrossFit Group Class Programming Template (WK2/8)

Take a friend to the gym day featuring Toni and Katie E

Last Chance to sign up for the Kettlebell Seminar with Coach Avery

What You’ll Learn
We’ll start with a brief introduction to kettlebells, covering their history, rise in popularity over the last 40 years, and the various types of kettlebells available. You’ll also learn the key differences between sport-style and hard-style lifting and how these lifting techniques can translate to kettlebell exercises commonly performed in CrossFit workouts.

Key skills covered include:

• Kettlebell Swing and Variations
• Kettlebell Rack and Overhead Position (Fixation)
• Kettlebell Strict Press and Push Press
• Kettlebell Clean and Snatch 

Who Should Attend This Seminar?
This seminar is designed for anyone looking to deepen their understanding of kettlebell training. Whether you’re a beginner learning proper form or an experienced lifter refining your technique, you’ll gain valuable insights to lift kettlebells safely, efficiently, and effectively.

This seminar is perfect for:

• Group class members looking to improve performance in movements such as overhead carries, cleans, overhead lifts, and high-volume swings.
• Members who train at home or follow individualized programming in Open Gym, and perform advanced skills like snatches and cleans.

Workout of the Day

Every 4 min x 6 Intervals
15/12/9 Cal Row
10 Front Rack Reverse Lunges, 5ea
Max Reps Wall Walks to the 2:30 mark of each round

Rest 1:30

Notes
Row < 1 min. Scale as needed to a number you can do with 80-85% aerobic effort in that timeframe consistently.

Lunges: +/115/80/55#/-. Unbroken, but challenging.

The goal is to get to the wall walks with at least 45 sec to work. Adjust as needed.

The wall is not necessarily a place to “die for points” today. Be measured in your first couple intervals until you get a feel for it, and then aim for consistency. Safety first!

WW Scaling
A. Full range of motion
B. Partial range of motion
C. Angled hollow body hold OR Box Pike Handstand Hold

CrossFit Group Class Programming Template (WK2/8)

Absolute CFSBK Legend Jared K

The Wall Walk

Today’s workout contains AMRAP wall walks at the end of each interval. This movement can be way more challenging if you don’t get the sequence right or lose control of your midline. Here’s a breakdown from CrossFit

Workout of the Day

STRENGTH

A1. Bench Press 3×4-6
A2. Three Point DB Row 3×8-12

Notes
Take 2-4 warm up sets on the bench press before your work sets. These can be progressive, or go sets across if you’re confident of where to start. Track back to notes on three point DB rows and see if you can meet or beat some previous numbers.

Rest about 1 min between movements, more if needed.

METCON

AMRAP 16:00
16 Burpees
20 DB Deadlifts @ 50s/35s/20s
24 Abmat Sit Ups

Notes
Intent ~5-7 Rounds

The burpees are a meaty portion of this workout. Use a scaling option that you can complete in about 1 min or less per round:
A. 12 full ROM
B. 8 full ROM + 8 no-push-up
C. 4 full ROM + 8 no-push-up

DL: 1-2 sets throughout. Only the front globe of the DB needs to touch the floor. Come to full hip and knee extension on each rep; these are easy to get sloppy on.

SU: Scale by squeezing a KB between your feet.

CrossFit Group Class Programming Template (WK2/8)

Speaking of art, check out the colors coach Brett added to the air bikes. Now they’re even easier to identify which is yours, look snazzy but unfortunately are no less terrible to use.

Volunteers Needed for Our Art Show Setup on January 25th!

We’re gearing up for our 10th annual community art show, and we’d LOVE your help bringing it to life!
When: Saturday January 25th
Time: 2:00 PM – 6:00 PM
Where: Our magical 597 location
If you’re someone who enjoys making cool things happen, we want YOU! No special skills required – just bring your awesome self. Just drop a quick email to JB at cfsbkcommunity@gmail.com and say “I’m IN!”

Workout of the Day

For Time:
50/40 Cal Bike

Rest 1 Min

5 Rounds of:
12 Kipping Pull Ups
8 Box Jump Overs (24/20/16″)

Rest 1 Min

800m Run

Notes
Complete all of the work above on a running clock. Score is your total time to complete, including the rest.

Intent: 16-22 min, including rest.

Bike <5 min. Scale calories as needed.
Run <5 min. Scale to 670m. Orthopedic sub = 1000m Row.

Pull-Ups: Should be done in 1-2 sets per round. Full volume is appropriate if you have sets of 10+ reps unbroken.

Pull-up Scaling
RX+ Chest to Bar
A. 8-10 Kipping
B. 6 Strict
C. 6 Strict Box PIke or Band Assisted

Box Jump Overs:
Athletes do not need to come hip or leg extension at the top of the box.
Athletes must step down off the box. Rebounding is not allowed.
You may face the box or be parallel to it for a lateral jump.

CrossFit Group Class Programming Template (WK2/8)

 

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A post shared by CrossFit South Brooklyn (@cfsbk)

What You’ll Learn
We’ll start with a brief introduction to kettlebells, covering their history, rise in popularity over the last 40 years, and the various types of kettlebells available. You’ll also learn the key differences between sport-style and hard-style lifting and how these lifting techniques can translate to kettlebell exercises commonly performed in CrossFit workouts.

Key skills covered include:

• Kettlebell Swing and Variations
• Kettlebell Rack and Overhead Position (Fixation)
• Kettlebell Strict Press and Push Press
• Kettlebell Clean and Snatch 

Who Should Attend This Seminar?
This seminar is designed for anyone looking to deepen their understanding of kettlebell training. Whether you’re a beginner learning proper form or an experienced lifter refining your technique, you’ll gain valuable insights to lift kettlebells safely, efficiently, and effectively.

This seminar is perfect for:

• Group class members looking to improve performance in movements such as overhead carries, cleans, overhead lifts, and high-volume swings.
• Members who train at home or follow individualized programming in Open Gym, and perform advanced skills like snatches and cleans.

Workout of the Day

FLOATER STRENGTH

A. Bench Press, 3×4-6
B. Back Squat, 3×6-8
C. Squat Clean, 1-1-1-1
D. Strict Press, 3×8-12
E. Deadlift, 3×6-8

Notes
Tomorrow we have biking, kipping pull ups, box jump overs, and running.

You may superset with a non-interfering bodyweight or DB/KB movement if desired.

These lifts can be sets across or building.

Option C: If you get to a max early in your lifting time, come back down to 80-85% and work some more reps there to refine technique.

METCON

4 Rounds for Time:
20 Alternating DB Power Snatches
20 Tuck Ups

Notes
Intent <9:00. Scale load or volume as needed.

DB: +/50/35/20#/-. Choose a challenging load you can do in 1-2 sets each round.

Tuck Ups: Gold standard is to start and finish in a hollow body position on each rep and to rise to the tailbone in the middle. Arms can stay reaching forward throughout, or reach overhead if you prefer it.

Scaling Option:
4 Rounds
16 Alt Snatches
16 Tuck Ups or Abmat Sit Ups

CrossFit Group Class Programming Template (WK1/8)

CFSBK Staff appreciation dinner! We got together last Thursday to acknowledge the hard work of everyone on staff, break bread together, shout out some folks and have a little fun together. Shout out to the handful of staffers who could not make it

Legacy Staffers

Shout out to some people who have been part of team CFSBK for the long haul!

2024/25 Milestones for CFSBK Staffers
Founder: David
15+ Years: Jeremy
10+ Years: Charlie/Katie/Whitney/Brett
5+ Years: JB/Amy/Liz/Leah

Many of these folks were also members for many years prior to coming on staff, for example Whitney walked through our doors in 2008 and JB started well over 10 years ago as a member. We’re so grateful to all these amazing people who keep the spirit of CFSBK alive year after year after year after year….

Workout of the Day

PARTNER METCON

For Time:
3000m Row
400′ DB Suitcase Walking Lunges (50/35/20# ea)
100 Burpees

Notes
Intent: 20-28 min workout, with a 30 minute cap. Utilize your scaling options to finish your version of the workout under the cap!

You and a buddy will accumulate the total work listed as a team, chipper style, trading off as desired. Aim to split the work evenly. The entire row must be completed before moving on to the lunges, and again to the burpees.

Example method:
Partners trade 300m row segments, 5 intervals each.
Partners trade 40′ segments of lunging, 5 each.
Partners trade off quick sets of 5 burpees!

Lunges: 20′ segments across the gym. Start with toes behind the near line and finish with heels beyond the far line. Turn and repeat. It might be tempting to cut your last few inches short, but hold the standard on each segment.

Scaling Option A – scale weight as needed
2400m Row
320′ Lunges
80 Burpees

Scaling Option B- scale weight as needed
1800m Row
240′ Lunges
60 Burpees

CrossFit Group Class Programming Template (WK1/8)

Check out CFSBK alumni David “The Golden God” Genat on the 2nd season of Deal or No Deal Island now streaming on Peacock! On top of being a former member, David is a two-time veteran of “Survivor Australia” and the winner of an “All-Star” season. We’re rooting for you DG!!!

Cancellation Policy Update

Effective last week, members who no show or late cancel their classes will no longer have that class deducted from their weekly membership.

Workout of the Day

FLOATER STRENGTH

A. Bench Press, 3×4-6
B. Back Squat, 3×6-8
C. Squat Clean, 1-1-1-1
D. Strict Press, 3×8-12
E. Deadlift, 3×6-8

Notes
Tomorrow we have rowing, lunges, and burpees.

You may superset with a non-interfering bodyweight or DB/KB movement if desired.

The lifts can be sets across or building!

Option C: If you get to a max early in your lifting time, come back down to 80-85% and work some more reps there to refine technique.

METCON

4 Rounds for max reps of:
1:00 AMRAP Shuttle Runs
1:00 Rest
1:00 AMRAP Wall Ball Shots
1:00 Rest

Notes
This is a repeat WOD. Track back to 4/19/24 and see if you can get more work accomplished today.

Run, Ball, rinse, repeat! Push hard on each interval.

CrossFit Group Class Programming Template (WK1/8)

Registration for the 2025 CrossFit Open starts on January 15th and the first of three workouts will be released on February 27th. As always, CFSBK use the Open as a way to celebrate both our community and the worldwide CrossFit community. We’ll have theme weeks and other fun elements to make it a really special year for all those who participate. Check out this video from a couple years ago where coach David and Nicole Christensen discuss how we run the CrossFit Open. Like the last two years, we won’t be doing an intramural open but will be doing our “extracurricular” open with special weekly challenges as well as theme weeks and some other surprises.

Two long time affiliate owners, Nicole Christensen of CrossFit Roots, and David Osorio of CrossFit South Brooklyn, sit down and discuss strategies to make the Open a successful event for their members.

2:19 Leadership in the Open

• Owners leading by example.
• Why a coach might not want to do the Open and the importance of setting a positive example for members.
• Reimbursing staff for doing the Open.

10:30 Making it Easy for Members to do the Open

• Educating your members about what the Open is and why they should do it.
• Group class programming to promote and perform the Open.

23:45 Making the Open Special

• Intramural Open format.
• Putting your own stamp on the Open and making it fun.
• Update shows, highlighting members.
• Live streaming performances.
• Leaning into the sport element of CrossFit.