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Thursday 10.22.20

Posted on Thursday, October 22, 2020

Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm


CrossFit

B Day: Single Leg Squat / Upper Body Pulling

STRENGTH

Pendlay Rows
4×8-12

METCON

4 Rounds for Time:
8 SA DB Hang Clean + Front Rack Reverse Lunge (Left Arm/Leg back)
4 Burpee Box Jumps Overs
8 SA DB Hang Clean + Front Rack Reverse Lunge (Right Arm/Leg back)
4 Burpee Box Jumps Overs

Notes:
14:00 Cap
DB: Weight should be on the heavier end and sets should be unbroken (50 / 40 / 30 / 20 / 10)


Zach H and judge Gabrielle at the 2017 Subway Series


Operation Backpack 2020 Thank You (This is the organization we raised funds for via Education Front Line)

| Filed Under: Workout of the Day

Wednesday 10.21.20

Posted on Wednesday, October 21, 2020

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6p


Today’s Programming:

CrossFit

A Day: T&G Deadlift / Horizontal Push / Shoulders

STRENGTH

EMOM 15:00
A: 10 T&G Deadlifts
B: 12 Seated Arnold Presses
C: Rest

Notes:
DL: Back to a higher volume touch and go. See if you can go heavier than you did on 10/20 or match some of the weights you did at the 6 or 8 rep range. This is the last EMOM format for this cycle, the remaining A day workouts will have the deadlifts in metcons.
AP: Go heavy on these but try to complete as many sets unbroken with a controlled tempo as you can.

ASSISTANCE

3-5 Rounds / 18:00
8-12 Hanging Leg Raises
10-15 DB Bench Press
20-30 DB Shrugs

Notes:
HLR: Try to keep your elbows and knees straight for this and control your tempo. Decrease difficulty but adding some bend at the knee. This is not a toe to bar, per say. Note the video below.
BP/Shrug: Use the same set of Dumbbells, hold the top for a 1 beat.

CFSBK @ Home

Conditioning

30-25-20-15-10-5 Reps of:
Butterfly Sit-ups
Prone Back Extensions
Tuck Ups
Stiff Legged Deadlift
Jumping Jacks (Double the Volume)

Notes:
Time Cap – 45:00
-Hold 1 DB or KB with 2 hands on the Stiff Legged Deadlift
-Aim to perform all sets unbroken, but in the interest of keeping a sustainable pace – rest
:15 – :30 between sets.

Untitled
Coach David demonstrates today’s Hanging Leg Raises

Early Voting

We hope all CFSBKers are intending to perform their civic duty and vote! Were you thinking about early voting but hadn’t looked into it yet? Well just your luck, here are all the details:

New Yorkers can vote early for the November 3, 2020 general election.
Early voting starts on October 24, and runs until November 1, 2020.
There are nine days of early voting prior to Election Day.
Click on your county below to learn the times and places where you can vote early.
On November 3, 2020, General Election Day, poll sites are open 6 AM to 9 PM.
Find Your Polling Place


When Time Became History – The Human Era

| Filed Under: Workout of the Day

Tuesday 10.20.20

Posted on Tuesday, October 20, 2020

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)


Today’s Programming

CrossFit

METCON

4 Rounds for Time:
400 Run
21 Kettlebell Swings
12 Kipping Pull-Ups

Notes
KB: Should be mostly unbroken (24/20/16/12)
Pullup: 12 Kipping / 8 Kipping / 6-12 Strict or banded / 12 Jumping
Run: Sub 400m Row
***Running Mask Policy: It’s up to the athlete’s discretion if they keep their mask on during the runs. we kindly ask our members to distance themselves from pedestrians and if they need to go through people to put their mask back on for that portion of the run.

STRENGTH

15:00 / 3-5 Sets:
16-20 DB Upright Rows
8-12 DB Curls
1:00 Plank or trunk movement of athletes choice

CFSBK @ Home

Warm Up

2 – 3 Rounds:
12 Alt 90/90
12 Alt Table Inside Outs
12 Jump Squats

Strength

A1. Yoyo Squats
4 x 6 – 8 Reps

A2. CrossBody RDL
4 x 8 – 10 Reps Each

A3. Reverse Crunches
4 x 12 – 15 Reps

*A3 Scaling Option: Supine Leg Raises

Conditioning

10 Rounds For Time:
3 Push-Ups
4 NP Burpees
6 Alt Reverse Lunges

Fit55 @ Home

Warm-Up

3 Rounds:
5 Tempo Squats @4321
10 Alternating 90/90 Stretches
:20 Reverse Bridge Plank

Strength

4-5 sets each of:
1) 6-8e Goblet Reverse Lunges or Shrimp Squats
2) 8-10 Hollow Body Pull Overs
3) :30 Seated Isometric Low Towel Row

*Rest about :30-1:00 between exercises

Conditioning

10 Minutes of Continuous Effort:
20 Mountain Climbers
10 Goblet Squats
5e Hang Muscle Snatches

Aim to work continuously at a moderate pace, resting only as needed between exercises.

Untitled
Behind the Scenes of a virtual class with Coach Lynsey, co-starring Biscuit and Zelda


Full List of 2020 CrossFit Games Events so Far

| Filed Under: Workout of the Day

Monday 10.19.20

Posted on Monday, October 19, 2020

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Teens/Preteens: 4:30pm


Today’s Programming

CrossFit

C Day: Clean & Jerks / Squats / Overhead Strength

STRENGTH

EMOM: 15:00
1 Power Clean + 2 FSQs + 1 Jerk

Notes:
Work up to a heavy weight on the complex

METCON

21-15-9 Reps for Time of:
Row Cals
Burpees
DB Push Press

Notes:
Try to make this a sub 10:00 workout. Choose a DB weight that forces you to break the 21 round into 2 sets.

CASHOUT

3×12 Lying DB Triceps Extensions
Rest :45 between sets

CFSBK @ Home

Metcon

20:00 EZ Pace
6ea Half Kneeling Windmills
12 Plank Hip Taps
6 – 12 Box Dips
24 Mountain Climbers

Notes:
Count one foot for 24 Reps on the Mountain Climbers
Use a couch, chairs or any other household item that works for the Box Dips!

Strength

5 Sets on Each Side of:
10 Single Arm KB/DB Swings
8 Single Arm KB/DB Hang Snatches
6 Single Arm Contralateral Reverse Lunge Thrusters
4 Single Arm Bent Over Rows


Lauren and Steven got married last weekend (After doing the AM workout!!!) and Stacey officiated! Congrats!!

From Lauren
This is a photo taken right after our wedding ceremony in Brooklyn on Saturday, October 3. Our friends and family joined via Zoom. It was a beautiful day and we are so grateful to Stacey, whom we met through CFSBK, for officiating!

Steven and I joined CFSBK in October 2015. Along the way we have met so many wonderful people! It felt so special to have some of them with us on the big day.

From Stacey
I met Lauren in Short Circuit when I noticed that she too loved to dance in between short circuit stations and I met Steve while we rowed our lives away in Crash B’s last year.

I was so honored when they asked me to officiate. It was such a beautiful and heartfelt ceremony. And look how sharp they both look! They are a great couple and the kindest individuals. They are also great fun to collaborate with and hang out with. I went online after Lauren asked me if I’d officiate and a few days later, I became an ordained minister.

 

| Filed Under: Workout of the Day

Sunday 10.18.20

Posted on Sunday, October 18, 2020

CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am


CrossFit

B Day: Single Leg Squat / Upper Body Pulling

STRENGTH

A1: Back Squats
5-5-5-5-5

A2: DB or KB Rows
10e-10e-10e-10e-10e

Notes:
BSQ: Perform a 5×5 with weights completes as across or progressive.
Row: These are bench supported rows

METCON

AMRAP 12:00
24 Double Unders
12t Barbell Reverse Lunges
8 Cals Bike

Notes:
DU: 24DU / 12DU / 24 Alt2 / 48 Singles
Lunges: 12 Alternating steps with the bar on the back rack. Should be unbroken and a medium weight.
Bike: Sub 10 cals row


Coach Whitney and Adam S being too cute during a personal training session.

| Filed Under: Workout of the Day

Saturday 10.17.20

Posted on Saturday, October 17, 2020

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am


Today’s Programming

CrossFit

EMOM 15:00
A: 3 T&G Deadlifts
B: 20 Incline DB Bench Press
C: Rest

Notes:
Use a 16″ or 20″ box to incline your bench press

METCON

10 Round Tabata Mash-Up:
:20 Kettlebell Swings
:10 Rest
:20 Push-Ups
:10 Rest
:20 DB Push Press
:10 Rest

Notes
Perform KB, rest, Push-ups, rest, PP, rest in that order 10 times.(15:00)
KB: You’ll get about 10-12 swings per round so try to go heavy. (32/28/24/20/16)
Push-ups: Strict or scale by performing incline push-ups on a barbell on a rack.
DB Press: Choose a medium-heavy weight.

CFSBK @ Home

Warm Up

2 – 3 Rounds:
12 Alt Thoracic Bridges
12 Alt Plank Toe Touches
24 High Knees

Strength

A1. Single Arm DB/KB Upright Row
4 x 8 – 10 Reps Each

A2. Half Kneeling DB/KB Press
4 x 8 – 10 Reps Each

A3. Weighted Sit Ups
4 x 12 – 15 Reps

METCON

10 Round Tabata Mash Up:
:20 DB/KB Swings
:10 Rest
:20 Push-Ups
:10 Rest
:20 Single Arm KB/DB Push Presses
:10 Rest

*Alternate arms each round on the Push Presses. The same can be applied to the DB/KB Swings should you decide to perform Single Arm Swings.

Untitled
Morgan with Strict HSPU’s during yesterday’s AMRAP

| Filed Under: Workout of the Day

Friday 10.16.20

Posted on Friday, October 16, 2020

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm
Morning Mindfulness: 8am
Fit55 @ Home: 11am Fit55 Zoom Room (Password: fit55)


Today’s Programming

CrossFit

D Day: Upright Rows / Curls

METCON

AMRAP 20:00
15 Calorie Row or Bike
10 Kipping Pull-Ups
15 Wall Ball Shots

Notes:
Aim for around 5 rounds moving at an aerobic pace.
Bike/Row: Use this more as an active rest than a hard sprint.
WB: Challenge yourself to go unbroken!
Pull: 10 Kipping / 10 Strict or Banded / 10 Self Assisted

STRENGTH

3-5 Sets: (15:00)
10-15 Barbell Upright Rows
8-12 Barbell Curls
10-12 Seated Bent-Over Reverse Flys

Notes:
Perform the two barbell movements in succession then use a lighter set of dumbbells or plates for the bent-over flys.

CFSBK @ Home

METCON

30:00 EZ Pace
1:00 Jumping Jacks
12ea Turkish Sit Ups
:30ea Side Plank
1:00 Low Box Runners
6ea Single Arm Man Makers

Cash Out

A1. Single DB Skull Crushers
4 x 12 – 16 Reps

A2. Single DB Bicep Curls
4 x 12 – 16 Reps

*If your weight is light, you can perform both movements as single-arm exercises.

Fit55 @ Home

Warm-Up
3 Rounds:
5 Inchworms
5e Single Arm Scaption Raises
5e Side Plank Ups

Strength
4-5 sets on each side of the following complex:
8e Single Arm Sumo Deadlifts High Pulls
8e Single Arm Floor Presses or Push Ups
*Rest about :30-1:00 between sides

Interval Conditioning Circuit
4 Rounds
3:00 of continuous effort:
6 Burpees
9e Single Arm Thrusters
12 Sit Ups
Rest 1:00 between rounds. Begin each round with the Burpees.


Kyra with a great bottom position during FFE Reverse Lunges

| Filed Under: Workout of the Day

Thursday 10.15.20

Posted on Thursday, October 15, 2020

Virtual Class Zoom Room (Password: CFSBK)
Yoga in the Park: 7am (Near the Band shell) This class works the same as your virtual classes and will not deduct from your weekly visits.
Pilates Happy Hour: 6:00pm
Kids: 4:30pm


CrossFit

C Day: Clean & Jerks / Squats / Overhead Strength

STRENGTH

Clean & Jerk
1-1-1-1-1

Notes:
Work up to a heavy single Clean and Jerk. Not necessarily a 1RM but above what you’ll be doing for the cleans in the AMRAP.

METCON

20:00 AMRAP
5 Cleans
10 Strict HSPUs or Shoulder Presses
50 Double Unders

Notes:
Aim for about 5 Rounds.
CLN: These are full cleans, not power and should be too heavy to touch and go.
HSPU: 10 HSPU / 1-2 Abmats / Box Piked
Shoulder Press: Use a barbell taken out of a rack. The weight should be something you can consistently do the 10 reps in 1-3 sets.
DU: 50 DU / 30 DU / 50 Alt 2 / 75 Singles


Stephanie channeling her inner demon’s for the Devil’s Press

| Filed Under: Workout of the Day

Wednesday 10.14.20

Posted on Wednesday, October 14, 2020

Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6p


Today’s Programming:

CrossFit

B Day: Single Leg Squat / Upper Body Pulling

STRENGTH

EMOM 15:00
A: 6-8 Chin-Ups
B: 16 Alternating FFE Reverse Lunges
C: Rest

Notes:
Chins: Stict / Banded / Self Assisted
Lunges: Stand on a 45lb Plate and hold 2 heavy DBs or KBs at a suitcase carry. Scale the exercise up by holding two kettlebells in the front rack.

METCON

AMRAP 20:00
Bike 15 Cals
40 SA Bent Over DB Rows
10 Kipping Toes to Bars

Notes:
BOR: Alternate arms every 5 reps on the DB Rows. Go Heavy
KT2B: Sub 15 Tuck-Ups if you cannot perform kipping toes to bars.

CFSBK @ Home

Warm-Up

2 – 3 Rounds:
12 Alt Squat Thoracic Rotations
6 Inchworms w/Shoulder Taps
6ea Side Plank Rotations

Strength

A1. Goblet Squats
4 x 6 – 8 Reps @31×1

A2. RFE Single Leg RDL
4 x 8 – 10 Reps Each

A3. Hollow Rocks
4 x 12 – 15 Reps

METCON

12:00 AMRAP
12 Alt DB/KB Snatches
12 Alt Jump Lunges
12 Sit-Ups


Jared enjoying the pure joy of rowing with a mask on.

| Filed Under: Workout of the Day

Tuesday 10.13.20

Posted on Tuesday, October 13, 2020

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am
Fit55 @ Home: 10am (One hour earlier than normal today!)
Fit55 Zoom Room (Password: fit55)


Today’s Programming

CrossFit

A Day: T&G Deadlift / Horizontal Push / Shoulders

STRENGTH

EMOM 15:00
A: 6 T&G Deadlifts
B: 20 DB Bench Press
C: Rest

Notes:
DL: Heavy but perfect technique. Weight should be progressive.
DBBP: Choose a weight that challenges you. Keep a set of lighter DBs than what you start with nearby. You may go over the minute which is okay.

ASSISTANCE

20:00 4-5 Rounds:
10-20 Seated Dumbbell Lateral Raises
10-20 DB Pull-Overs
8-10e Single Leg Barbell RDLs

Notes
Lateral R: Controlled Tempo, go near failure
DB Pull-Overs: Controlled Tempo, go near failure without dropping it on yer head.
SLRDL: Drop down to a weight on the bar you can control then work up.

CFSBK @ Home

Warm Up

2 – 3 Rounds:
12 Alt 90/90
6ea Arm Bar
12 Alt Quadruped Shoulder Taps

METCON

4 – 5 Rounds EZ Pace
5 – 10ea Half Kneeling Wood Chop
10 – 20ea Single Leg Lateral Hops
:30ea DB/KB Overhead Hold/Carry
20 Mountain Climbers

*Count one foot for 20 Reps on the Mountain Climbers

Strength

5 Sets on Each Side of:
2 x SA Hang Power Clean
+ 3 x SA Waiter Squats
+ 4 x SA Push Presses
+ 5 x SA Thrusters

Fit55 @ Home

Warm-Up
3 Rounds:
5e Rotate and Reach from Lunge
5 Down Dog to Plank w/:05 Hold
5 Prone Cobra w/:05 Hold

Strength
4-5 sets each of:
1) 8 Wall Sit Goblet Press Outs (:03 out, :03 in)
2) 8e Bent Over Rows
*Rest about :30-1:00 between exercises

Conditioning
10 Minutes of Continuous Effort:
10 Squats
20 Alternating Shoulder Taps
10 Seated Knee Tucks
Aim to work continuously at a moderate pace, resting only as needed between exercises.


New 597 Layout

Updated Layout in 597

Given that things will be this way for a while, we decided to redesign the floor and invest in some equipment to increase our operational capacity in a safe and sustainable manner. 2 Stations were added to the 597 floor, here are some additional details.

  • Each station is roughly 11’x15′ which should allow distancing and plenty of room for training. For reference, the stations are now bigger than they were before.
  • We’ve moved the cages and invested in new squat racks so that every station has it’s own pull-up bar within it.
  • Equipment will be redistributed to make accessing what you want a little easier and closer.
  • 2 HEPA Filters have been put on the floor, the air blowing out of these units is purified air.

Staffers will explain new protocols for moving through the space when you’re at the gym. We anticipate this to likely be the layout through the pandemic. Class caps will increase this week, check the ZP app for the changes. Let us know any questions in the comments section. Thank you!

| Filed Under: Workout of the Day

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