Workout of the Day

STRENGTH

Back Squat
3×6-10 Across

Notes
Perform 3-4 progressive warm-up sets followed by three sets of 6-10 reps at the same weight. Add weight or reps from last week’s effort. Leave 1-3 reps in reserve.

METCON

4 Rounds for time of:
270m Run
16 Renegade Rows
12 WTD Box Step Overs

Notes
This is a repeat workout from week 1 performed on 10/29. If you came that day try to beat your original score or try to go heavier with your Dumbbells.
– The Renegade Rows are 8 reps per arm and no push-ups
– Each rep on the Step-Overs should come to full knee and hip extension
– Try to use the same Dumbbells for each movement
– Run fast

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CrossFit Group Class Programming Template (WK6/7)

Saturday 12.7.24 “What is CrossFit?” member event

When: Saturday Dec 7, 1:30-3:30pm
Where: 597 Degraw St
How much: Free!

Join your fellow athletes and coaches for an afternoon of education and Q&A. Whether you’ve been a member for over a decade or just a few months, our guess is at some point, you’ve likely fielded some version of the question… “What is that CrossFit thing you do, anyway?”

During our time together, we’ll dive into some details that we don’t frequently have time to discuss in group classes. Come learn about the CrossFit methodology and the ways we define (and develop) fitness. You’ll walk away with a better understanding of the foundations of our approach. Our hope is that it will empower you to keep making effective choices in the direction of your health and fitness!

We’ll Discuss:

• Understanding CrossFit & the virtue of fitness
• The four models of fitness
• Nutrition 
• Q&A

We’ll leave some time for questions, some come with those burning inquiries about programming, coaching, nutrition, scaling, how the gym works – any and all of it.

We’ll have some light snacks and beverages available to share.

Register for free here!

Workout of the Day

STRENGTH

Shoulder Press
3×6-10 Across

Notes
Perform 3-4 progressive warm-up sets followed by three sets of 6-10 reps at the same weight. Add weight or reps from last week’s effort. Leave 0-1 reps in reserve.

PARTNER METCON

AMRAP 12:00:
3 Power Snatches
12/9 Push-Ups

Notes
Partners alternate full rounds until 12:00

Power Snatches
Can be touch and go or dropped singles
+/95/65/45/-

Push-Ups
12/9 Strict
12 Elevated Push-Ups

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CrossFit Group Class Programming Template (WK6/7)

December Member of the Month: Keith Walter!

As we close out the year, we’re celebrating Keith’s nearly 14-year journey at CrossFit South Brooklyn – a journey that began with a Spartan race and has grown into a lifelong pursuit of strength, resilience, and community. From crushing a 330-pound back squat (a remarkable increase from his starting 115 pounds), Keith’s dedication to his fitness is truly inspiring. A cornerstone of our gym, he’s always present at events and eager to support his fellow members, both inside and outside of SBK.

Congratulations again and thank you, Keith, for all the incredible years of grit, positivity, and inspiration!

Name (and any nicknames):
Keith Walter

Where were you born, and where did you grow up?
I was born just outside of Boston Massachusetts. I grew up in a town called Arlington but also spent a considerable amount of my summer youth on Cape Cod.

How long have you been CrossFitting, and how did you find your way to CFSBK?
It will be 14 years in April. It’s a bit of a long story about how I found CrossFit and CFSBK.
I was recently divorced and out of shape. Totally bad lifestyle and eating habits. My Dr. at the time said, “I want you to lose 5 pounds because 5 now is 20 down the road.” So I fumbled around in a globo gym and a friend told me about this new kind of race coming up that she was affiliated with…  Spartan races. I signed up, I was bib 1 of race 1, no pressure. I figured I needed way more training for what I signed up for. This led me to a personal trainer who then traded me teaching her Hiit class which I got certified for plus a few bridal bootcamp things and she trained me for my race.
When I was too busy with advertising work and not able to really keep running her class I tried to just take the class for my own fitness but it was undermining the new coach as people kept asking me for help so I left and looked for “Gyms near me” and CFSBK showed up. The gym had just moved to Degraw and the rest is history.

What keeps you coming back to CFSBK?
Everything about it keeps me coming back. The coaches are amazing, the community is inspiring, and the friends I have made here, plus all the things that CrossFit has brought me: discipline, strength, focus, stamina, and perseverance.

What does CFSBK mean to you?
Community, Strength, Acceptance, and Friendship

How has the gym changed your life?
There are so many things I can say about that. It allows me to still snowboard hard at 52, snorkel, and be active outside the gym. It has helped me stay focused on goals and not panic when things are uncomfortable. I handle life’s stresses and setbacks with grace and determination, and I learned to have a lot of humility.

Can you share a memorable experience or achievement from your time at CFSBK?
In 2018 I got to help judge Regionals (When CFHQ used to hold them.) but I think when I hit 330 on my back squat is my favorite. When I joined the gym BTW 115 was my 1RM.

What are your current fitness goals?
I would like to get my bench higher but I fear it really won’t. Maintain and hopefully grow my back squat numbers. Maybe drop a couple of pounds but I love good food too much so we will see.

Program your dream workout:

5 rounds for time:
5 Squat Cleans (135)
25 sit-ups
15 box jumps

Program your nightmare workout:

5 rounds for time:
20 Cal assault bike
40M Walking lunges with 50s
10 barbell thrusters (95)

Favorite and least favorite lift:
Favorite: full squat Snatch
Least: Strict press

How do you spend your time outside of CFSBK? Do you have any hobbies?
I’ve been snowboarding for 40 years, enjoy taking cooking classes,playing board games with friends, and recently completed the first draft of my very first book – 309 pages!

What are you currently recommending (books, shows, food, etc.)?
I’m currently listening to, and recommending, three podcasts: Lex Friedman, Modern Wisdom, and Diary of a CEO. I also have a long and deep love for music. I was a DJ for 22 years at raves and clubs around NYC and every Jan 1st I make a year-long playlist which I drop music in that sparks a memory new or old throughout the year. This year’s is here!

Any advice for new CFSBKers?

• Be humble and try to silence all the ego you might start with. That said, know that you are surrounded by people in every class who want to see you do the best you can do.
• Take your time and build up great form before you start chasing numbers.
• Push yourself a little each week to go heavier or be faster, improve a skill.
• Embrace being uncomfortable; it’s where you grow.
• Track what you do. Use BTWB or a notebook because you won’t really remember what you did last time. It also shows you progress and that can be great fuel to keep coming!
• Consistency is key.

Workout of the Day

STRENGTH

Pull-Ups
3×8-10 Reps

Notes
With these higher reps, you’re much more likely to have to use cluster sets or select a different variation than you’ve been using. For example you might have been adding weight to your pull-ups but go bodyweight today and try and hit 3×10. Or you do a combo of strict and box pike self assisted.

Weighted Pull-Ups
Bodyweight Pull-Ups
Box Pike Self Assisted
Strict Negatives
Feet on floor/box Self Assisted
(no bands this cycle!)

METCON

“Annie get your gun”

For Time:
50 Double Unders
50 Sit-Ups
10 Alternating Pistols
40 Double Unders
40 Sit-Ups
10 Alternating Pistols
30 Double Unders
30 Sit-Ups
10 Alternating Pistols
20 Double Unders
20 Sit-Ups
10 Alternating Pistols
10 Double Unders
10 Sit-Ups
10 Alternating Pistols

Notes
Today is a spin on the classic benchmark workout “Annie” with pistols.

Jump Rope
40-30-20-10-5 Double Unders
75-60-45-30-15 Single Unders

Pistols
If needed, use a counter weight or heel elevation.
Pistols to bench or box
10 Goblet Lunges

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CrossFit Group Class Programming Template (WK6/7)

Vini looking absolutely LOCKED IN

Join or Die movie screening this Friday!

Join or Die – a Phoenix and CrossFit South Brooklyn film screening
The Phoenix and CrossFit South Brooklyn invite you to watch Join or Die, a film about why you should join a club. Watch the trailer here.

In the 1970s, Harvard professor Robert Putnam was an obscure academic when he happened upon shocking social science data out of Italy that would propel him on a half-century quest to
investigate a hunch he had about America’s civic decline. His best-selling book Bowling Alone, which charted how Americans were becoming increasingly isolated from one another, would be a watershed in the history of popular social science, spurring debate in newspapers, Congress, and on popular talk shows. In Join or Die, we join Bob in the final years of his quest, as he looks back on all the evidence he has gathered on the link between ordinary community connections and the fate of American democracy. But as we do, we flash back to bring the audience along on Bob’s decades-long social science roller coaster ride to explain what’s at the heart of the unraveling of American civic life — and, most importantly, what we can do about it.

Date: Friday, Dec 6th, 2024
Location: 597 Degraw St, Brooklyn 11217
Time: Doors open at 6:30 PM after last class, screening begins at 7 PM
Registration: Free for everyone but must register on the Eventbrite page here
Important! This is an alcohol and drug-free event, so please, don’t bring any. Snacks and refreshments will be provided but bring your own if you’d like.

Workout of the Day

FLOATER STRENGTH

A: Pull-Ups 3×8-10 Reps or Muscle-Ups 5-15 reps

B: Shoulder Press 3×6-10 Reps

C: Back Squat 3×6-10 Reps

D: Power or Squat Clean 5×3 Reps

Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have Pull-Ups, Double Unders, Sit-Ups and Pistols

METCON

AMRAP 12:00
8 Hanging Leg Raise
Floater Exercise
16 KB Swings

Floater Options
16 DB Push Presses
16/12 Push-Ups
16 Sit-Ups or Tuck-Ups

Notes
Hanging leg raises should be strict and controlled. Choose a floater that rounds out your week!

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CrossFit Group Class Programming Template (WK5/7)

Echa un vistazo a Jacinto Bonilla, miembro de CFSBK desde hace mucho tiempo (¡desde 2008!), quien fue destacado esta semana en Telemundo. Jacinto tiene 85 años y es una inspiración constante para todos nosotros. ¡Descubre los secretos de su éxito y longevidad y mira qué ha estado haciendo en su gimnasio en casa! ¡Te queremos, Jacinto!

Workout of the Day

AMRAP 16:00
3 Squat Cleans
6 Kipping CTB Pull-Ups
12 DB Push Presses

Notes
We’ll take some time to warm-up our squat cleans before getting into the triplet. Try to keep your foot on the gas today!

Squat Clean
185/155/125/105/-

Pull-Ups
(+) 3 Bar or Ring Muscle-Ups
CTB
Kipping
Strict or Banded
Self Assisted

DB Push Press
50s/35s/20s/-

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CrossFit Group Class Programming Template (WK5/7)

Matt C during the 2018 CrossFit Open

BTS with Coach David

Here is a podcast Coach David did in 2023 where he talks a lot about the nuances of why and how CFSBK organizes our programming the way we do. Want to see how the sausage is made? Take a listen!

Workout of the Day

FLOATER STRENGTH

A: Pull-Ups 3×8-10 Reps or Muscle-Ups 5-15 reps

B: Shoulder Press 3×6-10 Reps

C: Back Squat 3×6-10 Reps

D: Power or Squat Clean 5×3 Reps

Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have Squat Cleans, Kipping Pull-Ups and DB Push Presses

METCON

5 Intervals for max distance of:
:20 Row or Bike
1:40 Rest

Notes
Row or Bike a full sprint for :20 followed by a 1:40 rest. If you came yesterday, use the machine you didn’t perform the thanksgiving workout with.

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CrossFit Group Class Programming Template (WK5/7)

This was our original logo prior to the one we currently use. A member who couldn’t afford classes offered to make us a punk rock inspired logo to fit the vibe of the gym. We used this until about 2009. People would always ask.. “Fitness is Carned? What is Carned?” (It says Earned.)

Sprint Rowing Vs Long Distance Rowing

Workout of the Day

AMRAP 20:00
5 Burpees
5 Calorie Bike or 6 Row
10 Burpees
10 Calorie Bike or 12 Row
15 Burpees
15 Calorie Bike or 18 Row
20 Burpees
20 Calorie Bike or 24 Row
25 Burpees
25 Calorie Bike or 30 Row
30 Burpees
30 Calorie Bike or 36 Row
35 Burpees
35 Calorie Bike or 42 Row
40 Burpees
40 Calorie Bike or 48 Row
45 Burpees
45 Calorie Bike or 54 Row
50 Burpees
50 Calorie Bike or 60 Row

Notes
Be thankful its only 20:00! Today is a long slog so lock in and climb the ladder up. If you finish the final 50cal bike or 60cal run.. you’re done! Reset your monitor every round.

This workout total is 275 Burpees/Bike Cals and 330 Rower Cals

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CrossFit Group Class Programming Template (WK5/7)

CFSBK circa 2008. This is after the park while we were still renting hourly in the basement of the Brooklyn Lyceum (now blink fitness). David would often have to pull ALL those 100lb 4×6 horse stall mats off the main floor before and after class which was a workout within itself. You can see we had no pull-up bars, just some rings hung over a guard rail and there were only two squat stands that we all shared. Simpler times back then but very thankful for how far the gym has come.

Bring something for our donation drive today!

Workout of the Day

STRENGTH

Back Squat
3×6-10 Across

Notes
Perform 3-5 progressive warm-up sets followed by three sets of 6-10 reps at the same weight. Add weight from last week’s effort. Leave 1-3 reps in reserve.

METCON

4 Rounds of:

In 2:00 work up the ladder
10-20-30-40-50-40… Double Unders
5-10-15-20-25-20… Wall Ball Shots

Rest 2:00

Notes
In 2:00 work as far as you can up the ladder before resting for 2:00. On your 2nd interval pick up where you left off and keep moving up the ladder. If you clear the 50/25 round start working back down.

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CrossFit Group Class Programming Template (WK5/7)

Cathy and Brian grinding through some tandem Thrusters

Thanksgiving Schedule

Check out our upcoming holiday schedule for Thanksgiving.

Wednesday November 27th- Thanksgiving Eve
CrossFit Group Class: 6am, 7am, 8am
Short Circuit: 9am
CrossFit Group Class: 10am, 11am, 12pm

Normal Open Gym Hours: 6am-1pm

Thursday November 28th- Thanksgiving Day
CrossFit Group Class: 8am, 9am, 10am, 11am

Open Gym- HybridAF Access: 6am-8am
Normal Open Gym Hours: 8am-12pm

Friday November 29th
CrossFit Group Class: 8am
Short Circuit: 9am
CrossFit Group Class: 10am, 11am, 12pm

Open Gym- HybridAF Access: 6am-8am
Normal Open Gym Hours: 8am-12pm

Double Unders tips from CrossFit Games athlete Cole Sager

Workout of the Day

STRENGTH

Shoulder Press
3×6-10 Across

Notes
Perform 3-4 progressive warm-up sets followed by three sets of 6-10 reps at the same weight. Add weight from last week’s effort. Leave 0-2 reps in reserve.

METCON

Every 3:00 x 5 Intervals
4 Wall Walks
16 Dumbbell Deadlifts
Sit-Ups or Tuck-Ups to 1:30 mark

Notes
Deadlifts
+/50s/35s/25s/-

Wall Walks
4/3 Full ROM
4/3 Partial ROM

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CrossFit Group Class Programming Template (WK5/7)

Lucas and Emily with the old push pull

CFSBK Donation Drive!

Check out the info below for our seasonal donation drive. This year we’re teaming up with Vocal NYC to help those in need.

Workout of the Day

STRENGTH

Pull-Ups
3×8-10 Reps

Notes
With these higher reps, you’re much more likely to have to use cluster sets or select a different variaton than you’ve been using. For example you might have been adding weight to your pull-yos but go bodyweight today and try and hit 3×10. Or you do a combo of strict and box pike self assisted.

Weighted Pull-Ups
Bodyweight Pull-Ups
Box Pike Self Assisted
Strict Negatives
Feet on floor/box Self Assisted
(no bands this cycle!)

METCON

In 20:00 perform 3-5 sets of for load:
50′ Hand over hand rope pull
50′ Sled Push back
50′ Hand over hand rope pull
50′ Sled Push back

Optional: Add 8-20 Dips after each time you complete the work above.

Notes
Pull a sled with a 50′ Rope, Push the sled back then repeat, then rest. Try to increase the load each set.

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CrossFit Group Class Programming Template (WK5/7)

Welcome November Foundations grads Jan, Sonia, Lauren and Chris! This is our first foundations cycle since MARCH! We’ve got one more in December then may take another break from onboarding new folks.

Saturday 12.7.24 “What is CrossFit?” member event

When: Saturday Dec 7, 1:30-3:30pm
Where: 597 Degraw St
How much: Free!

Join your fellow athletes and coaches for an afternoon of education and Q&A. Whether you’ve been a member for over a decade or just a few months, our guess is at some point, you’ve likely fielded some version of the question… “What is that CrossFit thing you do, anyway?”

During our time together, we’ll dive into some details that we don’t frequently have time to discuss in group classes. Come learn about the CrossFit methodology and the ways we define (and develop) fitness. You’ll walk away with a better understanding of the foundations of our approach. Our hope is that it will empower you to keep making effective choices in the direction of your health and fitness!

We’ll Discuss:

• Understanding CrossFit & the virtue of fitness
• The four models of fitness
• Nutrition 
• Q&A

We’ll leave some time for questions, some come with those burning inquiries about programming, coaching, nutrition, scaling, how the gym works – any and all of it.

We’ll have some light snacks and beverages available to share. See you there!