Workout of the Day

OPEN WOD 25.3

For Time:
5 Wall Walks
50 Calorie Row
5 Wall Walks
25 Deadlifts
5 Wall Walks
25 Cleans
5 Wall Walks
25 Snatches
5 Wall Walks
50 Calorie Row

Time cap: 20 minutes

♀155-lb deadlift, 85-lb clean, 65-lb snatch
♂225-lb deadlift, 135-lb clean, 95-lb snatch

Notes
For many of us, the wall walks will be a tough element of this chipper-style workout. Make sure you understand the standards clearly so you don’t waste any energy on costly no-reps.

Check out this rowing pace chart to help you with your strategy on those 50 cals.

If you are not registered for the Open, today could be a great day to challenge yourself on one or several of the movements.

Or… it could be a good day to employ your scaling options and find a manageable method with which to attack this one and hopefully finish it!

Either way, work hard and make yourself proud.

Scaled: (Ages 16-54)
♀ Scaled wall walks |85, 65, 45 lb
♂ Scaled wall walks | 135, 95, 65 lb

Masters 55+:
♀ Scaled wall walks | 125, 65, 45 lb
♂ Scaled wall walks | 185, 95, 65 lb

CrossFit Group Class Programming Template (WK2/2)

Anthony and Chimene versus the barbell

A note about classes today

Running two 20 minute heats, plus warm-ups and standards review is going to be tight today. If you’re able to, please come a little early to do a general warm-up. Heres an example:

2-3x
1:00 Bike or row
10 Barbell/KB or DB Deadlifts
10 Front/Goblet Squats
10 Push-Ups

Any hip or front rack mobility

25.3 Overview and tips

Workout of the Day

FLOATER STRENGTH

A. Bench Press, 3×3-5
B. Front Squat, 3×3-5
C. Deadlift, 3×3-5
D. Strict Pull Ups, 4×5
E. Power Clean OR Snatch, 4×3

Notes
Tomorrow we have Open Workout 25.3, which includes Wall Walks, Rowing, Deadilfts, Power Cleans, and Power Snatches.

If you’re doing tomorrow’s workout, good options are to front squat at moderate load, make up strict pull-ups if you missed them yesterday, or do low volume cleans or snatches to keep your technique feeling fresh.

Pull-Ups can be weighted, bodyweight, foot-assisted, or band-assisted.

ASSISTANCE

4 Rounds for Quality
600m Bike OR 270m Jog
16 Walking Lunges
1:00 Jump Rope Practice
16 V-Ups, Tuck-Ups, or Sit-Ups

Notes
We’ve got another low intensity piece to move and groove through today before the final Open workout hits. If you’re resting tomrorow, consider scaling up your pace here and/or adding weight to the lunges.

If you’re already comfortable with double unders, work on boxer skips, alternating foot step, varying tempo/height singles, or crossover jump rope!

CrossFit Group Class Programming Template (WK2/2)

Last weekend coach David attended a CrossFit Level 2 certification course at CrossFit East Nashville. It was a great weekend of learning, connecting with other coaches and exploring ideas to help improve CFSBK. Fun fact, about 5 years ago David did naked burpees at an event with one of the seminar staff. We won’t say who or explain why though!

The final Friday Night Lights for the 2025 Open is tonight!

For our last week of FNL, coaches David and Katie will lead the Punk Rock vs. Yacht Rock throwdown. As of this posting, every heat is SOLD OUT, so if you didn’t snag a spot in the workout, dress up, come out, and cheer on the final week’s efforts! We’ll be running four 30-minute heats, starting at 5 PM.

🎸⛵ 25.3 – Punk Rock vs. Yacht Rock Showdown 🎸⛵
For the grand finale, choose your side: Are you a CFSBK punk rocker ready to smash the WOD or are you smooth-sailing in polos, pastels, and boat shoes, riding the yacht rock wave to fitness glory? Pick your vibe, dress the part, and let’s send the Open out with a bang or splash.

How to Dress the Part:

• Yacht Rock – Think pastels, florals, and nautical themes. Channel laid-back luxury with linen, boat shoes and a trust fund from father.
• Punk Rock – Go bold with ripped denim, band tees, spikes, and dark colors. Leather, chains, DIY patches and a strong disdain for capitalism will go a long way.

Workout of the Day

SKILL / ASSISTANCE

Turkish Get Up

Notes
Accumulate a total of at least 12 quality reps on each side today, more if time allows. Trade arms as desired. Keep your eyes on the weight you’re using and use your core to stabilize your body throughout each rep. Pause for a eat in each phase of the movement to create clear landmarks for yourself with this multi-part exercise.

Beginners: Use light to moderate loads throughout.

Int/Adv: Once you’ve established clear mechanics and consistency at light weights, build in load to something challenging for the day.

METCON

“Strict Nicolita”

AMRAP 14 Min
400m Run
Max Reps Strict Pull Ups

Notes
This workout is based on the CrossFit benchmark workout “Nicole.”

Intent: 3-5 Rounds

Pull-Up Scaling, based on athlete capacity…
>10 unbroken. If you’re concerned about over-doing it on volume today, you can “cap” your pull-ups in each round. Work to around RPE 8/10, or 2-3 reps in reserve, instead of to failure.
> 5 Reps Unbroken: Perform the workout RX’d.
< 5 Reps Unbroken: Begin each set with a max set of strict pull-ups (yes, 1 counts!), then add a band to get to at least 5 reps each round, ideally more in some rounds.
No Strict Pull Ups (yet!): Perform a version of banded strict pull-ups OR ring rows that allows for a tough set of at least 5 reps.

Run Scaling:
A. 270m Run
B. Substitution: Bike 1200/1000m or Row 500/400m

CrossFit Group Class Programming Template (WK2/2)

Alena 25.2ing with Kess’ unhinged projector contribution

25.2 World Record Performances

Here are the top two Rx’d performance for 25.2. Absolutely nuts!

For time:

21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)

♀ 65, 75, 85 lb (29, 34, 38 kg)
♂ 95, 115, 135 lb (43, 52, 61 kg)

Colten Martens: 4:01

Mirjam von Rohr 4:18

Workout of the Day

For Time:
50/40 Cal Assault Bike
21 Deadlifts @ 135/95/65#
21 Burpees
15 Power Cleans
15 Burpees
9 Power Snatches
9 Burpees

Notes
Intent <15 min

Pacing is the key here. Keep your breathing steady throughout the workout.

Stay efficient with your movements—including the burpees. They take a lot of time if you don’t stay smooth. Avoid pausing on the ground.

Prioritize good mechanics over speed. Especially when you’re tired, it’s easy to rush and make mistakes. If you stick to a solid pace, manage your breath, and focus on one movement at a time, you’ll crush it.

Bike < 5 min. Scale calories as needed.

Barbell: Should be very light for deadlift, light to medium for power clean, and moderate for power snatch. The snatch weight should be something you’re confident doing relatively quick singles on. Scale as needed, while aiming to find one weight that works for all three movements.

Burpee Scaling
A. 15/12/9 – Full ROM
B. 21/15/9 – No Push Up

CrossFit Group Class Programming Template (WK2/2)

A very CFSBK coded image

Updated  CrossFit Open Leaderboards

Week 2 is in the books! This repeat was a HARD test with heavy weights and high skill movements. Congrats to all who took on 25.2. Below are the updated leaderboards for overall standings. We’ve also included the 25.2 times for reference, however note that the rankings listed below are overall, not just for 25.2.

To see the complete CFSBK leaderboard where you can toggle between divisions and age groups as well as see worldwide rankings, check out the link below.

CFSBK complete leaderboard

CFSBK Women’s Rx’d Division

1. 🥇 Stephanie Arabagian (11:34)
2. 🥈 Rebeca Robles (162 reps)
3. 🥉 Yu Tian (156 reps)
4. Stephany Fong (156 reps)
5.  Carolanne Fried (100 reps)

CFSBK Men’s Rx’d Division

1. 🥇Erick Pinto (10:56)
2. 🥈Chimene Okere (11:10)
3. 🥉Sammuel Auld (168 reps)
4. Nathan Ratner 207 reps
5. Garrick Meyers (204 reps)

You can also check out the custom leaderboard options on CrossFit to see how you rank among a wider variety of sub groups worldwide.

Jared’s fitness garage sale part 2 this Saturday

One of our Open Gym members (Jared Graybeal) is moving in a month and cleaning out his closet again! He owns a company that hosts CrossFit competitions, so he has a bunch of different clothes, shoes, ruck bags and equipment items of all different sizes he will be selling for 1/2 off or more. About 1/2 of it is brand new and 1/2 is used. He will be here during all classes on Saturday March 15 so make sure to come by! He came by in December so if you missed out then definitely come check out what he’s got left

Workout of the Day

STRENGTH

Front Squat
3-3-3-3-3

Notes
Take 2-3 warm up sets and then 5 work sets with the front squat today. Use a slower-down, faster-up tempo. Build towards a heavy triple, leaving 1 rep in reserve.

ASSISTANCE

4 Rounds For Quality
6-10 Strict Toes to Bar
12 Alternating Single DB Box Step Ups
1:00 Arch Hold

Notes
TTB: It’s highly likely that we’ll see some kipping toes to bar in this week’s Open Workout. Use today to dial in your strict mechanics or if you prefer, use it as practice time to iron out your kip. If choosing kip practice, be mindful of your hands (no tearing!) and keep the sets small.

TTB Options
A. Partial ROM Strict TTB
B. Strict Knees to Elbows
C. Incline Strict TTB
D. Kipping TTB Practice Time!

Box Step Ups: Use a single DB held behind the neck, front rack, or goblet style. Alternate legs for 12 total, 6 each. Fully extend knees and hips at top of each rep.

CrossFit Group Class Programming Template (WK2/2)

Nate and Matt pulling and pushing during 25.2 Friday Night Lights

Since this blog will be set to post before the submission window, we’ll have the CrossFit Open leaderboard results posted on Wednesday. You can also check the live leaderboards here.

Front Squat Bar Placement

Check out this helpful 1:00 video on correct placement of the arms and bar on Front Squats

Workout of the Day

METCON

Every 4 Min x 4 Sets for Load and Times
8 Bench Press
300/250m Row

Notes
Score for this workout is total weight lifted (don’t worry, Beyond the Whiteboard will calculate it for you!) and the total time of your four rowing intervals.

At 3,2,1… Go, begin your set of bench press. Re-rack the bar and move with intent to the erg. Work at a hard effort and note the time to complete your row distance. Your goal is to have 4 row efforts with are pretty similar outcomes and as little time as possible. In other words, try to find your hardest recoverable pace!

If desired, set the erg to count down your meters:  Menu>Select Workout>New Workout>Single Distance, and then toggle until you get the right number!

On each subsequent round: Menu>Select Workout>ReRow!

ASSISTANCE

3-5 Rounds for Quality
1:00 Handstand Hold
16-20 Alternating Hand-to-Hand KB Swings

Notes
Rest as needed to keep quality on both movements.

Handstand: Accumulate time as needed. You can kick-up or do a wall walk to hold a wall-facing inversion. Advanced athletes can accumulate time in a free-standing hold.

KB: Choose a moderate load that allows you to practice good timing and coordination on this swing variation.

CrossFit Group Class Programming Template (WK2/2)

Allison, a hard worker with a big heart

Free Nutrition for Health and Performance member event

On Saturday, 3/22, we’ll be hosting a free seminar for members focused on how to eat to fuel health and performance. In this lecture, we’ll cover topics such as caloric balance, macronutrients, food quality and timing, supplements, and practical strategies for behavior modification related to nutrition. Afterward, we’ll have time for a Q&A.

This event will be led by Coach Whitney and David and will run from 2:30 to 4:00 PM.

If you attended our “What is CrossFit?” event in December, this will be similar to the nutrition segment we presented, with some slight adjustments.

Register here

Workout of the Day

EMOM x 32 Min
A. 14/11 Cal Row
B. 6 Sandbag Ground to Shoulder
C. 40 Sec Shuttle Run
D. 15-20 Tuck ups

Notes
It’s a long one!

Each station < 40 sec. Scale rep counts, load, or movement complexity as needed.

Your first two rounds should feel very manageable — not exactly a conversational pace, but very in control and nowhere near your “threshold.” Effort will have to increase as fatigue accumulates in order to sustain your rep counts and paces across the 8 rounds.

If you did the Open workout yesterday, scale back a bit today. Your goal should be to get a good sweat, move with high quality, not be stressed out for 32 minutes, and leave feeling better than you walked in 🙂

CrossFit Group Class Programming Template (WK1/3)

Simple, effective and fun.

The CFSBK Men’s Group with Coach Brett

 

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A post shared by CrossFit South Brooklyn (@cfsbk)

CFSBK Men’s Group is a bi-weekly 90-minute evening meeting on Wednesdays at 7:00pm in the Annex facilitated by Coach Brett. It is an opportunity for men to connect and support each other outside of exercise or activity based interaction. Together we practice speaking to other men on a deeper level, gain wisdom through others’ experiences, and increase our emotional intelligence. Vulnerability and strength are not opposites. In fact, they are one in the same. Men can hold space to both feel and express their feelings while stepping into their own power and navigating their lives with intention.This group aims to foster a community of like-minded men who are engaged in kindness, curiosity, honesty, accountability, and integrity while seeking to discover the attitudes, habits, and limiting beliefs that hinder our ability to live the lives that we desire.

CFSBK Men’s Group is a pay what you can group with a maximum contribution of $15 per session. If you can’t afford additional expenses currently, we welcome you all the same. We simply ask that you commit to 3 months (6 meetings) of attendance if you are going to attend. We are trying to create and maintain a community which can only be achieved through consistent participation. If you are planning to attend, please email brett@crossfitsouthbrooklyn.com ahead of time to allow him to plan and set up the space accordingly.

Outside of classes, Coach Brett is an Emotional Intelligence and Leadership Coach. During his 16 years of sobriety, he has spent countless hours in group recovery meetings, therapy, working with his own Life Coach and gaining certifications focused on behavioral change. In his career he has spent thousands of hours coaching hundreds of people.

Day: Bi-weekly on Wednesdays from March 12th
Time: 7pm-8pm
Location: Annex
Membership: $0 drop-in (Donation based- directly to Brett)
Coach: Brett Ferguson

Workout of the Day

OPEN WOD 25.2

(22.3 Repeat!)

For time:
21 Pull-ups
42 Double-Unders
21 Thrusters (weight 1)
18 Chest-to-Bar Pull-ups
36 Double-Unders
18 Thrusters (weight 2)
15 Bar Muscle-ups
30 Double-Unders
15 Thrusters (weight 3)

Time cap: 12 minutes

Weights:
♀ 65, 75, 85 lb
♂ 95, 115, 135 lb

Notes
Repeat Open workouts are a great way to check in on how our fitness is progressing over time. Remember that any given day of training (or competition) is just a snapshot. It doesn’t tell the whole story. Whether it’s your first or second time with this one, make a strategy that works for you, work hard, and be proud of your effort today.

This workout is pretty similar to one we did partner-style on Saturday, Feb 22! It will add up quickly without the built-in rest and more reps in each set, so break things up according to your abilities and chip your way through it.

Scaled: (Ages 16-54)
♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders |
45, 55, 65 lb
♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | single-unders |
65, 85, 105 lb

Masters 55+:
♀ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | 45, 55, 65 lb
♂ Jumping pull-ups, then pull-ups, then chest-to-bar pull-ups | 65, 85, 105 lb

Scaled Masters 55+:
♀ Jumping pull-ups, then jumping chest-to-bar pull-ups, then pull-ups | single-unders |
35, 45, 55 lb
♂ Jumping pull-ups, then jumping chest-to-bar pull-ups, then pull-ups | single-unders |
45, 65, 85 lb

CrossFit Group Class Programming Template (WK1/3)

Jacob crushing 25.1 at Friday Night Lights last week

25.1 FNL Pictures Live

RJ’s photos from last week are up on our flickr! If you were there check them out and if you post on social media please tag the gym and redshoesmedia

25.2

Check out the overview, tips and a throwback to when this workout came up in 2022 and Mal and Tia absolutely DEMOLISHED it.

Workout of the Day

FLOATER STRENGTH

A. Bench Press, 3×3-5
B. Deadlift, 3×3-5
C. Back Squat, 3×3-5
D. Push Press, 4×3
E. Power Clean, 4×3

Notes
Tomorrow we have Open Workout 25.2, which includes pull-ups, chest to bar pull-ups, bar muscle-ups, double unders, and thrusters.

On the powerlifting options today, you can go sets across or build. Get some relatively heavy weight moving but focus on smooth, controlled descents and fast, powerful ascents for each rep.

For the push press and power clean, use weights that allow you refine your technique.

ASSISTANCE

3-4 Rounds for Quality
:30 ea Side plank
1:00 Bike
:30 ea Single Arm Farmer Carry
270m Run or 500m Row

Notes
Move and groove. Even though this is for quality, minimize transition time and stay focused on continuous, low intensity work.

If you’re doing the Open Workout tomorrow, take your bike and run/row at a recovery pace, ideally breathing through your nose. If not, feel free to hit those conditioning elements a bit harder and keep your transitions tight to create a more challenging stimulus.

Side Plank: Scale up by adding a DB/KB hold or doing Star Plank.

CrossFit Group Class Programming Template (WK1/3)

Ruby (and an anonymous caregiver) getting into the spirit last week at Friday Night Lights. Bring your pup in their jammies tonight for extra credit.

25.2 FRIDAY NIGHT LIGHTS TONIGHT!!!

Tonight starting at 5pm we’ll run four 30 minute heats of the Open workout in 597. Spectators are highly encouraged! Come cheer on your fellow community while being in your cozy jammies. Coaches Whit and Steph take on week 2

😴 25.2 Theme – Pajama Party Throwdown 😴
It’s Week 2, and we’re rolling out of bed and straight into the Open. Wear your coziest PJs, onesies, or sleepwear—but don’t sleep on 25.2! Whether you’re rocking bedtime slippers or flannel pants, get comfy, lift heavy, and dream big. After the WOD, we’ll refuel with some warm milk and a bedtime story.

Workout of the Day

For Load
Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3
Push Jerk 5-5-5

Notes
Today’s workout is a classic heavy day. Even though most athletes can perform this workout as prescribed, the challenge lies in the technical complexities of the movements. Adding load should be based on your ability to stay mechanically sound. Each athlete, regardless of experience, should focus on technique first and foremost.

Scaling:
Reduce the load on the barbell to maintain the safety and integrity of each lift.
In case of injury or limitation, perform a single-arm dumbbell shoulder press, push press, and push jerk.

CrossFit Group Class Programming Template (WK1/3)

Double trouble! For the first time in a very long time we ran two concurrent Foundations cycles. Welcome new grads Michael, Tony, Rachel, Quinten, Yrthia, 🫁😮‍💨… Oihana, Jose and (not pictured) Xinyan.

25.2 FRIDAY NIGHT LIGHTS

There are a few slots left for this week’s Friday Night Lights event! Starting at 5pm we’ll run four 30 minute heats of the Open workout in 597. This is a more festive approach to the Open where we light up the space, break out the discoball and encourage folks to come watch. It’s a lot of fun! Check out this week’s them to join the party.Register for FNLs here for free!

Spectators are highly encouraged! Come cheer on your fellow community members as they get after these workouts!

Note that your heat start time means that’s when we’ll review the standards and start your workout. All warm-ups will be DIY in 608 before your heat. We also ask that after you perform your workout (and recover) you help judge someone from the next heat. Volunteer judges from folks watching are also extremely appreciated!!

😴 25.2 – Pajama Party Throwdown 😴

It’s Week 2, and we’re rolling out of bed and straight into the Open. Wear your coziest PJs, onesies, or sleepwear—but don’t sleep on 25.2! Whether you’re rocking bedtime slippers or flannel pants, get comfy, lift heavy, and dream big. After the WOD, we’ll refuel with some warm milk and a bedtime story.

The Giving Open

As you all know the first workout for the 2025 CrossFit Games releases tomorrow. The Open is a celebration of our community and the CrossFit community at large. This year, on top of our theme weeks, Friday Night Lights and our typical fanfare, we’re going to take this as an opportunity to give back. Each week of the Open on Friday, Saturday and Sunday we’ll be collecting donations for our friends at VOCAL NY. What better way to celebrate the Open than to show the good of the CFSBK community and help those in needs. Bring any of the items listed below and drop them off at the gym to participate!

High need
coats
sweatpants or men’s pants
sneakers or boots in good condition
-all sizes welcome for clothing/footwear-

Additional high need:
t-shirts
adult size backpacks
deodorant
hoodies or sweaters
-all sizes welcome for clothing-

Voices Of Community Activists & Leaders (VOCAL-NY) is a statewide grassroots membership organization that builds power among low-income people affected by HIV/AIDS, the drug war, mass incarceration, and homelessness in order to create healthy and just communities. We accomplish this through community organizing, leadership development, advocacy, direct services, participatory research and direct action.

Our Vision
VOCAL-NY is building a movement of low-income people dedicated to ending the AIDS epidemic, the war on drugs, mass incarceration, and homelessness. We fight for systemic change rooted in justice, compassion, and love. We approach this work with a firm belief in reducing harm and ending stigma, and the knowledge that the issues impacting our communities are driven by institutional oppression, not personal failings. Our campaigns have saved or improved the lives of hundreds of thousands of New Yorkers across the state.