Today’s Programming

STRENGTH

Deadlift
80%x3x6

Notes
Pull each Deadlift from a dead start, no touch and go reps. If you can do double overhand for a few sets go for it, but switch to a hook or switch grip if that becomes the limiting factor.Try to perform today’s work sets in 90 second intervals as well.

PARTNER METCON

3 Rounds for time of:
20 Power Cleans
20 Synchro Bar Facing Burpees

Notes
In teams of two, perform the workout as follows: For the Power cleans, use one barbell and alternate reps until 20 total are completed. When you get to the burpees, perform them in a synchronized manner with both partners chest touching the floor on opposite sides of the bar at the same time. See this video for a demonstration.

Power Clean weights (185/155/135/115/95/75/65/45)

CrossFit Group Class Programming Template

Recent Transfer Elizabeth is all smiles during from front rack kettlebell carries

What Happens When You Quit Marijuana? 

Today’s Programming

ASSISTANCE

4 Sets for Quality and Load of:
90 second Bike @ 85% Effort
4-8 Strict Weighted Chin-Ups
8e DB Windmills

Notes
Work up in intensity through each set.

STRENGTH

Shoulder Press
80%x3x6

Notes
Each rep should start from a static start, no dynamic reps. Try to perform a set every 90 seconds

ASSISTANCE

Rolling Dumbbell Triceps Extensions
3×8-12

CrossFit Group Class Programming Template

Queer Trans Strength NYC Post workout group Pic! This group is growing and moving from one to two workouts per week at CFSBK. To learn more, reach out to them via Instagram @queertransstrengthnyc

Some Updates

Just some housekeeping. We recently brought back the 11am classes M-F and reinstated the 6:30pm Friday class as well. After our current Foundations cycle, we will be putting new members and transfers looking to join group classes on wait list. Also- speaking of wait list, we disabled it on the member app because of some technical issues Zen Planner was having where it would sign people into class and then they would disappear and then sign more people into classes. We’re still waiting on a resolution from ZP before we bring it back. We apologize for the inconvenience. If you can’t make it to class, and its within the 12 hour window, please contact us so we can remove you and hopefully get someone else into class.

Today’s Programming

STRENGTH

Back Squat
80%x3x6

Notes
Week 2! We’re up 5% from last week and adding one rep to each set. Try to perform today’s work sets in 90 second intervals as well.

METCON

EMOM 12:00
A: Medball Step-Ups
B: Double Unders
C: Sit-Ups or Plank

Notes
Move at a steady pace through today’s workout. The medball step-ups should alternate legs and challenge your posture.
Tasters choice on the sit-ups or plank.

ASSISTANCE

Single Leg Calf Raises
3×10-15e

OR

3x Max Reps Push-Ups

Notes
Choose one assistance piece based on what you’re not sore from. We have Shoulder Press tomorrow and Burpees on Thursday FYI

CrossFit Group Class Programming Template

We had a throwback 7:30pm class last Thursday with CFSBK Alums Steph and Andrew S as well as Matt and Alex K drop in from out of town to get a little workout in. Many years of CFSBK experience in this pic all around! (Alex, Steph, Matt, Andrew, David, Mike C, Cam, Lal, Rob U, Tim)

CFSBK Comedy Show Rescheduled

Our “Strong Sets” Comedy show was rescheduled to 10/8 with doors opening at 7:30pm and the show starting at 8pm. Mark your calendars and don’t watch anything funny until then so you can save your laughs!

Formula for Fitness

Today’s Programming

METCON

AMRAP 15:00
15 Calorie Row
10 DB Push Presses
5 Bar or Ring Muscle-Ups

Notes
We’ve got Muscle-Ups in today’s workout. Here are a few options you’ve got to consider:
A) 3-5 BMU or RMU
B) (mixed) 1-3 BMU + 5 Kipping Pull-Ups
C) 5-10 Kipping Pull-Ups
D) 10 Jumping Pull-Ups or Ring Rows
Row: 15 cals / Bike 11 Cals
DB Push Press: Use a weight that will challenge you for 10 reps but allow you to go unbroken early on.

STRENGTH

Bench Press
80%x3x6

Notes
Week 2! We’re up 5% from last week and adding one rep to each set. Try to perform today’s work sets in 90 second intervals as well.

CrossFit Group Class Programming Template

Last Day to Sign Up for Fight Gone Bad 2021!

Today is the last day to sign up for Fight Gone Bad 2021!

What is FGB? This is an annual event we do where people who sign up get placed into teams of 5-7 fellow CFSBKers. Teams choose a name/theme and perform the workout together, usually in costume! The workout we perform is called “Fight Gone Bad” and is a 5 station workout where athletes move through 3 rounds of 1:00 stations for max reps of: Wall Ball, Sumo Deadlift High Pulls, Box Jumps Push Press and Rowing. Two teams perform the workout at a time in with a special playlist we make reflecting each teams theme. It’s a ton of fun!

Why do we do this? FGB is one of our largest community events and always tied to a good cause. Since 2008 we have raised over $300,000 for a variety of charities. This year we’ll be raising $$ for Hope for Haiti who is still recovering from a recent earthquake.

2008: $7,303 (Sportsgrants, defunct)
2009: $26,826 (Sportsgrants)
2010: $48,052 (Sportsgrants)
2011: $62,216 (Special Operations Warrior Foundation)
2012: $34,081 (Brooklyn Community Foundation)
2013: $40,926 (Brooklyn Community Foundation)
2014: $38,925 (Brooklyn Community Foundation)
2015: $26,949 (Brooklyn Community Foundation)
2016: $24,077 (Brooklyn Community Foundation)
2017: $22,069  (Brooklyn Community Foundation)
2018: $17,797 (Brooklyn Community Foundation)
2019: $22,986 (Sunrise Movement)
2020: Cancelled due to Pandemic

TOTAL RAISED: $372,207

What do I have to do? All you need to do is Sign Up! We will announce teams this week and then you can set up your fundraising accounts via the gyms campaign page. 100% of all funds raised will go directly to the charity.

Sign Up for Free Here!

We’ll leave you with just some team of the awesome shots from our 2019 event.

Today’s Programming

14 Year Anniversary Weekend Workouts

STRENGTH

14:00 EMOM
1 Rack Jerk or Push Press

Notes
Work up to a heavy but perfect single on the rack jerk or Push Press. Start at a relatively modest weight and work up through the 14 minute window. Tomorrow we have some DB Push Presses in the metcon so if you’re coming in we recommend the Jerk.

METCON

14:00 EMOM
A: Kettlebell Swings
B: Air Bike, Calories

Notes
Alternate between Kettlebell Swings and Air Bike for this EMOM. Choose a Kettlebell that you can swing for about :30 unbroken.

CrossFit Group Class Programming Template

CFSBK is 14 Years Old Today!

This weekend we celebrate our 14th year in business! Thank you to everyone single person who has ever walked through our door and trusted us with their fitness as well as all the coaches and extended staff that made this possible with their hard work. Everyday we roll up the gates and deliver some fitness, fun and friendship. We’re so grateful to have been a part of so many people lives and excited to continue serving the community. 🖤☠️🖤

Today’s Programming

14 Year Anniversary Weekend Workouts

PARTNER WORKOUT

14-13-12-11-10-9-8-7-6-5-4-3-2-1
Reps Each for times of:
Wall Ball Shots
Burpees

Notes
This works out to 105 reps of each movement, per person.
Partner A performs 14 Wall Ball shots, then partner B performs 14 Wall Ball Shots, Partner A performs 14 Burpees, Partner B Performs 14 Burpees etc.

CrossFit Group Class Programming Template

There is no Range and Resilience Class today due to coach Whit being away!

Here’s a little hack from 2018 that Chris Y learned about high volume Wall Ball Shots.

Tomorrow is our 14 year anniversary as a gym! We’ve dedicated today and tomorrow to some 14 year themed workouts. Enjoy day 1!!

CrossFit South Brooklyn: On affiliation 2011

Today’s Programming

METCON

Every 5:00 for three rounds
12 Power Snatches
400m Run

Notes
For the Snatch choose a medium light weight that allows you to perform sets of 4-6 touch and go reps at a time.
Sub 2:00 Bike or Row if needed

STRENGTH

Choose one lift from the list below based on what you have not performed this week so far.

A: Bench Press 75%x2x6
B: Back Squat 75%x2x6
C: Shoulder Press 75%x2x6
D: Deadlift 75%x2x6
E: 5 Sets: Strict Chin-Ups x5 + DB Bench or Shoulder Press x10

Notes
Tomorrow we have Burpees and Wall Ball Shots.

CrossFit Group Class Programming Template

Some updates on Melissa

Hey everyone

We wanted to give some brief but important follow ups on Melissa Arnold. With the permission of her family, we wanted to share with you all that through her tragedy, Melissa was able to provide 8 life saving organ transplants to people in serious need. Last weekend Methodist Hospital performed an “Honor Walk” where the nurses, doctors and staff lined the hallways in respect and reverence for her donations as she was transferred from the ICU to the operating room. Theres no doubt that Melissa was taken too early, and our heart goes out to her family, friends, loved ones and her two pups. But the gift of life she was able to bestow upon 8 perfect strangers is nothing short of incredible. Melissa’s legacy lives on in so many ways and we are so fortunate to have her as a part of our community. In coordination with her siblings, who are also CrossFitters as well as a couple of her former gyms, we will be doing a tribute workout to Melissa on her birthday in late October. More details to follow.

Some of you have asked for her parent’s address so that you could send a card or flowers. If you’re interested, please reach out to David at Crossfitsbk@gmail.com to get the information.

Today’s Programming

STRENGTH

Deadlift
75%x2x6

Notes
Each rep should start from a DEAD start, no Touch and go reps! Today’s strength work should not be terribly challenging in terms of load, given it’s week 1 but try to perform a work set every 90 seconds or so. If you don’t have %s to go off of, shoot for doubles at a weight that feels like a moderately challenging weight for two reps each set.

ASSISTANCE

4-5 Sets for Quality
10-16 Tuck-Ups in Dip Support
10e DB Single Leg RDLs
160′ Double Kettlebell Front Rack Carry

Notes
These movements are as challenging as the intention you put into performing them well. Move with intention and grit.

CrossFit Group Class Programming Template

Renaldo aka “Web” setting up for a power clean during Tuesdays metcon first workout!

Check out Justin’s Art project happening just around the corner!

Hi all!! I’m Justin Nestor and I’m new to CFSBK (heading into month 2 of getting my butt kicked) and wanted to extend you all an invite to participate and/or check out an art piece happening right around the corner from the gym! I’m an interdisciplinary artist and run a company called Theater Mitu – for the last two years we have been working on a project called Utopian Hotline. Utopian Hotline is a telephone hotline (646-694-8050), a vinyl record (pre-order and listen here – or stream on Spotify, Apple Music, etc.), and a performance (buy tickets here). We started performances on September 3rd and run until the 26th and want to make sure you all knew about it! It’s a 45 minute performance installation at MITU580 for a limited, vaccinated, and socially distanced audience of 12. We’ve been working on it for two years with SETI Institute, ASU’s Interplanetary Initiative, and Brooklyn Independent Middle School.  Collecting voicemails from all over the country, gathering messages from astronauts, scientists, futurists, spiritual communities, and middle school students – all answering the question “how do you imagine a more perfect future?” You can check out a video trailer for the project at https://vimeo.com/594828605 – So if you have missed live performance and want a fun art-going adventure, grab a ticket! I created a discount code for members of Crossfit South Brooklyn so if you’re interested, just use the code “CFSBK” for $5 off a ticket. And if you aren’t the art-going type, but have some thoughts on the future, please call our hotline and leave us a message! 646-694-8050.

Today’s Programming

STRENGTH

Shoulder Press
75% x 2 reps x 6 sets

Notes
Each rep should start from a static start, no dynamic reps! Today’s strength work should not be terribly challenging in terms of load, given it’s week 1 but try to perform a work set every 90 seconds or so. If you don’t have %s to go off of, shoot for doubles at a weight that feels like a moderately challenging weight for two reps each set.

METCON

EMOM 15:00
A: AMRAP Double Unders
B: AMRAP Wall Walks
C: AMRAP Dual KB Pendlay Rows

Notes
This workouts out to 5 rounds per movement. Pace yourself such that you can keep the reps somewhat consistent. Don’t go all out on every set. Find a cruising pace and try to stay there.

CrossFit Group Class Programming Template

Masala Mama Pop Up Open a Couple more Weeks!

CFSBKer Nidhi J has a few more weeks of her pop-up restaurant just a couple blocks from the gym at Michael & Ping’s restaurant at 437 3rd Ave (between 7th and 8th street, right next to my favorite pie place, Four & Twenty Blackbirds). They’ve got a new lunch menu she would love you to try as well!

The menu is vegetarian, simple and delicious, cooked with a light hand and with lots of plant-based options. In keeping with the Masala Mama philosophy, everything is prepared with quality ingredients, fresh produce and attention to detail. What makes our food special is our use of artisanal paneer, sourdough naan, hand-crafted tofu from Bridge, freshly roasted spices and extra virgin olive oil. Even our chutneys and relishes are made in-house.

There’s no table service but we do have counter service and seating for those who want to eat in. Beer is available for on-premises consumption, and you can bring your own wine for a $10 corkage fee. You can see the food menu and order online (MasalaMamaNYC.com) for pickup or delivery within a limited radius. We’re also available on Doordash with a wider delivery area, Grubhub and other platforms.

The Shoulder Press CrossFit

Today’s Programming

METCON

16:00 AMRAP
270m Run
6 Power Cleans
12 Kipping Pull-Ups

Notes
The Power Cleans should be performed as steady singles at a medium/heavy weight. (155/135/105/85/..)
Kipping Pull-Ups: 12 Kipping / 6-8 Kipping / 6-8 Strict or banded / 12 Ring Rows

STRENGTH

Back Squat
75%x 2 reps x 6 sets

Notes
This is the first week of the new cycle. Today’s strength work should not be terribly challenging in terms of load, given it’s week 1 but try to perform a work set every 90 seconds or so. If you don’t have %s to go off of, shoot for doubles at a weight that feels like a moderately challenging weight for two reps each set.

CrossFit Group Class Programming Template

“Stronger Things” team from 2019 Fight Gone Bad

SIGN UP FOR FIGHT GONE BAD!!

Fight Gone Bad 2021 is on for October 23rd! This is one of our largest and most fun events of the year with a long history at this gym. Since 2008 we’ve been running this charity event and have raised and have raised over $370,000 for a variety of great causes. This year, Fight Gone Bad will benefit Hope for Haiti which is still recovering from the devastation of the recent earthquake. Here’s what you have to do:

Register for FGB: It’s free! Just sign up before September 20th and we’ll assign you to your team!

Know the workout: Participants will be put on a team of 5 or so fellow CFSBKers and perform the following workout:

“FIGHT GONE BAD”

Three Rounds, As Many Reps as Possible, of:
Wall Ball Shots 20lb-10’/14lb-9?
Sumo Deadlift High-pull, 75lbs/55lbs/35lbs
Box Jumps, 20?
Push Press, 75lbs/55lbs/35lbs
Row

In this workout, you move from each of the five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.