Workout of the Day

STRENGTH

A1. ATG Split Squat
4 x 6-8 ea @ 3111

A2. DB/KB Pullover
4 x 8-12 @ 3011

Notes
This is the same exact combo and rep scheme we saw in Week 2 of the cycle. (We also did ATG split squats in Week 4.)

Once your mechanics are dialed in, work up in weight so you get at least 2 sets, if not more, at RPE 8/10 or higher.

Split Squats may be loaded goblet, suitcase, or front rack style!

Rest about 30-60 sec between exercises.

METCON

3 Intervals for Max Calories

In 2:00, complete:
75 Double Unders
Max Calories Bike

Rest 2:00 after Each Interval

Notes
Manage your breathing on the rope and then manage your mindset on the bike!!

DUs: Scale as needed so you have at least 1 min to transition to and work on the bike.
A. 50 reps
B. 20-40 reps, including attempts
C. 1 min DU practice

CrossFit Group Class Programming Template (WK6/8)

Class warming up for Cindy while our barbells are being maintenanced by Ben’s Box Mechanics
Awesome pic by JB

John Meadows talks Pull Overs

Here is a short but very informative video from training legend John Meadows discussing the pull over. John passed away in 2021 and left a huge legacy of kindness, education, and a deep commitment to strength and conditioning. If you’re into informative content from one of the greats, this video is well worth your time. John had a rare ability to blend deep knowledge with a humble, generous spirit—always eager to help others grow. His presence is missed, but his impact lives on through resources like this.

Workout of the Day

“CINDY”

AMRAP 20 Min
5 Pull-Ups
10 Push-Ups
15 Air Squats

Notes
This classic CrossFit Benchmark workout is a bodyweight bonanza! Strive for virtuosity today while pushing to your individual threshold. Elite and advanced athletes will get 20+ rounds on this workout.

New or deconditioned athletes should approach this with relaxed pacing and planned rest to have a steady workout with good movement mechanics from start to finish.

Scale the movements so you can do at least 12 rounds of work. Pull-ups can be kipping or strict; just note what you do so you can use that information if you repeat this in the future!

Example of volume scales for intermediate athlete:
3 Kipping Pull-Ups
7 Push-Ups
15 Air Squats

Example of movement scales for beginner athlete:
5 Ring Rows
10 Elevated Push Ups
15 Air Squats to Med Ball

CrossFit Group Class Programming Template (WK6/8)

Coach Cara taking 4:30pm class outside for some vitamin D

Cindy Demo + Coaching Tips

Workout of the Day

STRENGTH (A)

Every 90 seconds for 12 sets, complete (18 minutes):

Advanced
Power Clean and Push Jerk Waves (% of Clean 1 RM)

1) 1 rep at 70%
2) 1 rep at 75%
3) 1 rep at 80%

4) 1 rep at 75%
5) 1 rep at 80%
6) 1 rep at 85%

7) 1 rep at 80%
8) 1 rep at 85%
9) 1 rep at 90%

10) 1 rep at 85% +
11) 1 rep at 90% +
12) 1 rep at 95% +

Example (163# 1 RM)
1) 114#, 122#, 130#
2) 122#, 130#, 138#
3) 130#, 138#, 146#
4) 138#, 146#, 154#

Beginner
1 Power Clean and Push Jerk (every 2-3 sets, increase weight)

Notes
The Advanced wave scheme is the same as last week, except now you have the option of making your final wave a bit heavier. If reps 1-9 have been crisp and you’re firing on all cylinders, go for it on those last 3 lifts!

The Beginner rep scheme is the same as last week. Continue to add load, or “wave” a bit, as technique allows!

STRENGTH (B)

B1. Clean Deadlift, 3×3
B2. DB Strict Press, 3×6-12

Notes
Both lifts can be building or across today, depending on your time allotment. Aim to improve movement quality and/or add load to previous exposures.

The Clean Deadlift should match the positions, posture and balance of the first pull of our Clean. If you are significantly limited by clean technique, you may need to use a heavier percentage to train strength here. Regardless, choose weights you can perform with proper positioning. If you can shrug or high pull the weight, it’s too light!

The press variation is the same as we saw in Week 3, now with a “slower-down, faster-up” tempo. Aim for at least 2 sets that feel like 8.5/10 RPE or harder. Leave 0-1 reps in reserve.

CrossFit Group Class Programming Template (WK6/8)

Yu is always one of the hardest workers in the room!

The Clean Deadlift

Here s a 2:00 video which discusses the differences between a clean deadlift and a traditional deadlift.

Workout of the Day

FLOATER STRENGTH

A. Power Clean and Push Jerk, 6-9 sets x 2 reps
B. Back Rack Reverse Lunge, 3x6ea
C. Front Squat, 4×2-4
D. Bench, 4×2-4
E. Deadlift, 4×2-4

Notes
Tomorrow we have power clean and push jerks, clean deadlifts, and presses.

C&J: Start light and build in weight or use Monday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.

Lunges: Aim to increase weight from what you did last week.

Squat/Bench/Deadlift: The rep range is decreased by one rep this week. At least two of your work sets should be RPE 8/10 or higher, with just 1 solid rep left in the tank.

Athletes can superset their main lift with another bodyweight or DB/KB movement.

ASSISTANCE

3-5 Rounds @ Steady Pace
100′ Sled Push
12/9 Cal Bike or Row
30 sec ea Copenhagen Plank

Notes:
Sled push: start moderately heavy and build. Find something challenging that you can keep continuously moving. The sled should not stop other than for a quick turnaround.

Copenhagen Plank: Perform the variation that allows you to maintain a true plank: straight lines through all of your joints; no sinking, sagging, piking, or rotating.

Regression below, from harder to easier…
A. Foot/ankle on bench, leg straight, bottom leg lifted
B. Shin on bench, leg straight, bottom leg lifted
C. Either position above, with bottom leg on floor
D. Bent Knees with entire top shin/knee on bench

CrossFit Group Class Programming Template (WK5/8)

Coach Steph at the helm

15 slots left for Strength & Pride 2025

A Queer Trans Strength Powerlifting Event and Fundraiser! 

Hosted by barbell and strength-training collective QueerTransStrengthNYC at CrossFit South Brooklyn, Strength and Pride offers a platform for amateur queer and trans athletes to show off their gains in the three powerlifting events: back squat, bench press and deadlift! This event is a pride celebration and strength exhibition, to raise funds for a good cause!  There will be no age/gender/weight categories. Meet t-shirt size guide available here: https://econo-graphics. com/bbrshirtsizing.jpg

Event Date: June 1, 2025

Register here!

Workout of the Day

SKILL

Rope Climbs

Notes
Beginner: Review footwork technique with the Coach, as well as options for scaling appropriately.

Intermediate: If you did these recently and know what you need to work on, pick an option from this progression. Accumulate quality reps in time allowed.

A. Partial Height Climbs
B. Supine-to-Stand-to-Supine Climbs (upper body strength bias)
C. Rig Pull-Ups with Rope Footwork (technique/footwork bias)

Advanced: Accumulate a total of 10-15 quality full 15’+ reps, trading off with your fellow athletes and working on efficiency.

PARTNER METCON

AMRAP 16 MIN
200m Run (together)
12 Sandbag Ground-to-Shoulder*
*One partner must perform a handstand hold in order for sandbag reps to add up.

Notes
As the clock starts, teammates will tandem run to 4th avenue and back.

Once inside, Partner A will kick up to a handstand hold. Once A is set, B will perform reps with the sandbag. Then partners switch places.

One round is complete when each athlete has done 6 reps with the bag. Switch as often or as little as you like to accomplish the task before heading back out for the next run.

Communicate with each other, work safely, and have fun!

Handstand Scaling:
A. Back to Wall OR Wall Facing Hold
B. Box Piked Hold
C. Knee on Box Hold
D. Heavy Plate Overhead Hold

CrossFit Group Class Programming Template (WK5/8)

CFSBK, circa February 2010. Coaching alum Jess Fox climbs the ropes in 597 while Samir and Shawn look on. No mats on the floor—just concrete. A random IKEA bed sits in the middle of the gym, surrounded by a hodgepodge of equipment. Far more austere times, but just like today, we trained hard and had fun.

5th Annual Strong Sets Standup Comedy Show

Get ready to laugh your abs off at our fifth annual comedy show on Friday, May 9th! We’ve assembled an incredible lineup and can’t wait to share this amazing night with our community and their friends. The show, “Strong Sets,” features some of NYC’s top stand-up comedians performing – yep, you guessed it – stand-up comedy! We’re proud to be the only comedy show in the world hosted at a gym, making us officially the strongest comedy show out there. No contest.

Your co-hosts for the evening are the hilarious Courtney Fearrington (Sirius XM) and Maria Heinegg (Bravo), and they’ll be joined by a fantastic roster of comedians guaranteed to leave you in stitches.

Doors: 7:30pm
Show: 8pm
Drinks: BYOB

Purchase a ticket here!

100% of income goes to performers
Full performers list to be released shortly

Workout of the Day

FLOATER STRENGTH

A. Power Clean and Push Jerk, 6-9 sets x 2 reps
B. Back Rack Reverse Lunge, 3x6ea
C. Front Squat, 4×2-4
D. Bench, 4×2-4
E. Deadlift, 4×2-4

Notes
Tomorrow we have running, rope climbs, sandbag cleans, and handstands!

C&J: Start light and build in weight or use Monday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.

Lunges: Aim to increase weight from what you did last week.

Squat/BenchDeadlift: The rep range is decreased by one rep this week. At least two of your work sets should be RPE 8/10 or higher, with just 1 solid rep left in the tank.

Athletes can superset their main lift with another bodyweight or DB/KB movement.

METCON

4 Rounds:
2:00 Row for Meters
2:00 Rest

Notes
We last did this workout on 7/16/24.

In full classes, you’ll be partnered up with someone on an erg. Take about 15-30 seconds to transition without stressing. You’ll reset your monitor each round for a fresh count.

If you know your 2K Row pace, use a similar 500m split in your first round. Then aim to sustain or increase your pace a bit each round. For example:

Athlete with a 2000m Row time of 8:36
Avg 500m Split = 2:09
Round 1 @ 2:09, aim for round 2 @ 2:07, round 3 @ 2:05, final round at 2:05 or lower!

CrossFit Group Class Programming Template (WK5/8)

Dutch on the Erg

Pro-Level Rowing Tips with Record Holder Morgan Davis

This great 7:00 video talks about setting up the damper, your foot straps and the basic execution of the rowing stroke. Even if you’ve done this a million times, it’s always beneficial to review the basics.

2 Spots left in our Kipping Pull-Up Efficiency Clinic

Register here!

Workout of the Day

For Time
550m Run
40 DB Hu-Man Makers
550m Run

Notes
Intent < 22 min.

Y’all can thank early-morning member Meghan C. for inspiring this workout, as she loves both running and this dumbbell complex!

Simple on paper, but if we get the loading correctly here, it will be a slog. Don’t get lost in the sauce. Create a mental gameplan or strategy that will help you sustain your effort when things get tough.

Use a whiteboard with hash marks to keep track of your reps and have a visual representation of accomplishing work.

DB: 50/35/20# ea hand. Challenging weight; not so heavy that you sacrifice mechanics or range of motion.

Run: One lap around the block. If you’re building your tolerance to running and/or frequently avoid it, consider scaling to a run/walk…

550m: Run on Degraw/Douglass, Walk on 3rd Ave/4thAve
400m: Alternate between running/walking ~every 30 sec

CrossFit Group Class Programming Template (WK5/8)

Tess is incredible!

Hu-Man Makers

Today’s workout includes 40 reps of the following complex. Check out the video below for a demo and… good luck!

*1 Rep =
1 Push Up
1 Each Side Renegade Row
1 Squat Clean Thruster

Workout of the Day

ASSISTANCE

3-5 Progressive Rounds for Load & Quality
4 Weighted Chin Ups
6-8 ea Contralateral Single Leg RDL
12-16 Alternating Tall Kneeling Rotational Med Ball Slam, 6-8ea
1:00 Row, Bike, or Jog

Notes
Focus your effort on the chin-ups, building to a heavy 4. Whatever variation you’re doing, aim for at least 2 sets at RPE 8/10 +.

Use the other movements as assistance work at a moderate intensity and load, given that you’ve got some heavy lunges on the back end.

Ball: Use a 6, 8, or 10# ball. Focus on power with each rep, trying to break the floor!

Chin Ups
A. 4 Bodyweight
B. 2 Weighted Negatives
C. 2 Negatives
D. 4 Box Pike Assisted

STRENGTH

A1. Back Rack Reverse Lunge
3×6 ea side, across

A2. Seated Bent Over Reverse Fly
3×10-15

Notes
Lunges: Take 2-4 warm up sets and work up to a heavier load than you used in Weeks 1 and 3.

You may re-rack the bar and rest between sides. Up to 30 sec is a good guideline.

Flyes: Keep your spine long, not hunched over. Create a mind-muscle connection to the back of your shoulder joint (rear delt) and the area between your shoulder blades.

CrossFit Group Class Programming Template (WK5/8)

Announcing our 5th Annual “Strong Sets” comedy show!

Get ready to laugh your abs off at our fifth annual comedy show on Friday, May 9th! We’ve assembled an incredible lineup and can’t wait to share this amazing night with our community and their friends. The show, “Strong Sets,” features some of NYC’s top stand-up comedians performing – yep, you guessed it – stand-up comedy! We’re proud to be the only comedy show in the world hosted at a gym, making us officially the strongest comedy show out there. No contest.

Your co-hosts for the evening are the hilarious Courtney Fearrington (Sirius XM) and Maria Heinegg (Bravo), and they’ll be joined by a fantastic roster of comedians guaranteed to leave you in stitches.

Doors: 7:30pm
Show: 8pm
Drinks: BYOB

Purchase a ticket here!

100% of income goes to performers
Full performers list to be released shortly

Workout of the Day

TAX DAY!

2 Rounds of:

AMRAP 5 Min
Bike Calories
*At “3,2,1, Go!” and every minute on the minute, perform 5 Toes to Bar

Rest 3 Min

AMRAP 5 Min
50 Double Unders
9 Burpees

Rest 3 Min

Notes
Take your first round through this at an 80-85% aerobic effort, working hard but in control of your breathing and nowhere close to red-lining. In the second round, our goal is to meet or beat our first scores. Push yourself to the degree your capacity allows. This might be as much mental as it is physical. Can you squeeze out a few more reps on the second go?

TTB:
A. 3-5 Kipping
B. 3 Strict
C. 7 v-ups or tuck-ups

Double Unders:
A. 20-40 reps
B. 30 sec practice
C. 5 DU attempts + 50 single unders

Burpees:
A. 7 full reps
B. 5 full reps + 4 no-push-up
C. 9 no-push-up

CrossFit Group Class Programming Template (WK5/8)

Joey doing a great job keeping his shoulders above the bar in the 1st pull of the clean

The Pulls of the clean?

The olympic lifts can be conceptually segmented into three phases or “pulls”. Each one has a particular range of motion and intent associated with it. Here are the three pulls as they relate to the clean:

First Pull: Controlled, patient lift from the floor to the knees. Focus is on maintaining back tension, balance over midfoot, and keeping your chest over the bar.

Second Pull: From knees to hips. This is where you build speed and power. Keep the bar close, stay connected, and finish tall with a violent extension of the hips, knees, and ankles.

Third Pull: Here is where you change directions to not pull the bar up, but rather pulling yourself under the bar. We’re looking for a quick turnover of the elbows, fast drop into the front rack, and meeting the bar with aggression and stability.

Can you see all three pulls in this slow motion video?

Workout of the Day

STRENGTH (A)

Every 90 seconds for 12 sets, complete (18 minutes):

Advanced
Power Clean and Push Jerk Waves (% of Clean 1 RM)

1) 1 rep at 70%
2) 1 rep at 75%
3) 1 rep at 80%

4) 1 rep at 75%
5) 1 rep at 80%
6) 1 rep at 85%

7) 1 rep at 80%
8) 1 rep at 85%
9) 1 rep at 90%

10) 1 rep at 85%
11) 1 rep at 90%
12) 1 rep at 95%

Example (163# 1 RM)
114#, 122#, 130#
122#, 130#, 138#
130#, 138#, 146#
138#, 146#, 154#

Beginner
1 Power Clean and Push Jerk (every 2-3 sets, increase weight)

Notes
This week the Advanced rep scheme waves up heavy singles. The goal remains the same: MAKE lifts! Adjust your numbers as needed to have a successful day and improve your technique one rep at a time.

The Beginner rep scheme is the same as it has been, but this week we encourage you to increase weights more frequently to work up to some heavier attempts.

STRENGTH (B)

B1. Clean Deadlift, 3×3, building
B2. Tall Kneeling Alternating DB Press, 3×12-20 alt @ 20X1 tempo, building or across

Notes
The Clean Deadlift should match the positions, posture and balance of the first pull of our Clean. If you were here last week, go a bit heavier or do sets across at your top weight from last week.

If you are limited by clean technique relative to your conventional deadlift, you may need to use a heavier percentage to train strength here. Regardless, choose weights you can perform with proper positioning. If you can shrug or high pull the weight, it’s too light!

The press variation is the same movement as Week 2. Refer back to your notes for loading guidance. Hold the tempo. Aim for at least 2 sets that feel like 8/10 RPE or harder.

CrossFit Group Class Programming Template (WK5/8)

A lovely mix of veteran and new CFSBKers at 10am class this Saturday

2019 CrossFit Games- Women’s Clean event

Want a little fitsporation? Check out this event from the 2019 CrossFit Games before today’s cleans.