Workout of the Day

FLOATER STRENGTH

A. Back Squat 3×8, Building
B. 2 Power Cleans and 2 Split Jerks x 6-8 sets
C. Deadlift 10-8-6-4
D. Bench Press 3×6, Building

Notes:
Tomorrow we have back squats, rows, lunges, double unders, and push ups.

Clean and Jerk Complex: Aim to do 1 set about every 2 minutes. Complete power cleans as singles, resting a few seconds between. If it’s been a while since you’ve done split jerks, use your time today to dial in your footwork and accuracy without worrying too much about the load.

PARTNER METCON

AMRAP 16 MIN
12 Abmat Sit Ups
120′ Sandbag Bearhug Carry
*While 1 partner completes 1 round of work, the second partner is biking for calories.

Notes:
In this workout, both partners will be working the entire time. Find a steady groove in the first quarter so you can work hard across all 16 minutes and keep your transitions tight.

Your goal is to finish as many rounds as possible while also getting as many bike calories as you can as a team!

Choose a heavy bag that you’ll be able to carry for 120′ unbroken.

CrossFit Group Class Programming Template (WK7/8)

Nate, Nicole, Justin, Miriam, Coach Brett and Greg 

Tong, Eileen, Heather, Lizzie, Keith and Georgia

Will, Jacob, Eric, Kelly, Josh and Kelley

Justin, Harry, Yana and Brad

Jared, Andrew, Ben, Nora, Mikey, Ashley and Danny

Zach, Bernhard, Steph, Sam, Andrew and Cidney

Toni, James, Peter, Rob, Asha, Adam and Tristan

Nate, Robson, Blake, Adam, Jackie and Rebeca

Keaton, Coach Katie, Lee, Danny, Coach David, Vini, Karina

Will, Trisha, Karl, Yu, Chris, Lauren and Sophia

Mimi, Kevin, Katherine, Charles, Jax and Billie

Lester, Jeff, Sara, Cathy, Richard and Chimene

3 Rounds For Total Reps of:
1:00 Wall Ball Shots 
1:00 Alternating Dumbbell Snatch 
1:00 Box Jump Overs 
1:00 Shoulder to Overhead 
1:00 Row, calories
1:00 Rest

Notes
Perform 1 minute of work at each of the 5 stations, moving immediately to the next station after 1 minute. The clock does not reset or stop between exercises. A one-minute break is allowed before repeating each round. One point is given for each rep or calorie. Each team member will start at a different station and rest at the same time. Teams with 6 members will have two people start on the same station, but they will use different equipment (e.g., separate barbells, med balls).

Wall Ball
A: 20lbs to 10′ target
B: 14lbs to 9′ target
C: 10lbs to 9′ target

DB Alternating Snatch
A: 50lb DB
B: 35lb DB
C: 20lb DB

Box Jump Overs
A: 24″ Box
B: 20″ Box
C: 20″ (Step Overs)

Shoulder to Overheads (out of rack)
A: 95lb Barbell
B: 65lb Barbell
C: 45lb Barbell

2 Rowing Machines per team

CrossFit Group Class Programming Template (WK7/8)

Today is the day! As of posting, we’ve raised over $27,900 for Brooklyn Community Housing and Services.  What an incredible feat! Thank you so much to everyone who raised money for this event. Fundraising will continue until the start of the final heat at 11:05am at which point we’ll lock in leaderboard for our top fundraiser prizes. All the information you need is below, we can’t wait to see all your best costumes!

Fight Gone Bad 2024 Fundraising link

Event Schedule

Prizes & Sponsors

Tattoo Raffle

Workout of the Day

STRENGTH

Deadlift
10-8-6-4

Notes
If you’re participating in Fight Gone Bad tomorrow, keep all your work sets around RPE 7/10 today, focused on quality movement and bar speed on ascent, rather than load.

If you’re resting tomorrow, then work a bit heavier on the RPE scale, with maybe just 1-2 reps in reserve on the later sets.

ASSISTANCE

3-5 Rounds for Quality
5-7 ea Bird Dog Row
20 sec ea Adductor Side Plank
100′ ea KB Mixed Rack/Suitcase Carry
700m Bike or 270m Run

Notes
Use moderate loads for the rows and carries that allow you to focus on stability and position.

CrossFit Group Class Programming Template (WK7/8)

Philip benching under the watchful eye of Seth.

Over 24,000$ Raised for Brooklyn Community Housing & Services

As of posting, the CFSBK community has rallied and raised $24,000.04 for Brooklyn Community Housing and Services! Absolutely incredible and it’s likely this number will rise throughout the day. This is your last call to get those fundraising emails out. As a reminder, EVERYONE who raises $100 or more will receive a free pair of R.A.D. R-1 Runners ($150 value). Our goal was for everyone to raise at LEAST $10, so don’t be shy about donating to yourself or a teammate to make this happen. Not participating in the event but want to support it? Make a donation to any one of your favorite gym buddies (roster under “event schedule”) using the link below:

Fight Gone Bad 2024 Fundraising link

Event Schedule

Workout Details

Prizes & Sponsors

Tattoo Raffle

Workout of the Day

FLOATER STRENGTH

A. Back Squat 3×6, Building
B. 2 Power Cleans and 2 Split Jerks x 6-8 sets
C. 1-3 Strict Ring Muscle Ups x 4-6 sets
D. Deadlift 10-8-6-4

Notes
Tomorrow we have deadlifts plus assistance work (core, carries, cardio).

Clean and Jerk Complex: Aim to do 1 set about every 2 minutes. Complete power cleans as singles, resting a few seconds between. If it’s been a while since you’ve done split jerks, use your time today to dial in your footwork and accuracy without worrying too much about the load.

Muscle Ups: Refer back to yesterday’s program for scaling and progression options!

METCON

AMRAP 5 Min
40 Double Unders
16 Alternating Plate Overhead Reverse Lunges

Rest 3 min

AMRAP 5 Min
200/160m Row
12 Ball Slams

Notes
The intent today 3-5 rounds on each workout. Scale the volume of work or movement complexity as needed to achieve the stimulus.

DU Scaling
A. 20-30 DU
B. 20 Sec practice per round

CrossFit Group Class Programming Template (WK7/8)

Welcome to the Front Desk team, Stephen!! Stephen is also the tattoo artist for the Fight Gone Bad raffle!

Tattoo Raffle for Fight Gone Bad (With Stephen, pictured above!)

You know we love to shake things up, so this year for Fight Gone Bad, we’re adding an exciting twist inspired by our resident art show tattooer and all-around favorite person, Jim Gentry. A tattoo raffle fundraiser with Stephen Lim!

Maybe you’ve shared a platform with Stephen during Strength Cycle, or found yourself flat out on the floor next to him after a tough workout. Or perhaps you’ve even been tattooed by him – just like our fearless leader, David! Stephen, an incredibly talented tattoo artist, has partnered with us for this special raffle. He created custom flash and is donating his time, studio space, and ink – all with 100% of the proceeds going to support Brooklyn Community and Housing Services!

This raffle is open to CFSBK members only – you don’t even have to do Fight Gone Bad to participate! Here are the details:

How To Enter: Through our online store, with the Front Desk, or scanning one of our in-house QR codes
Ticket Prices: 1 for $20 or 2 for $30. There’s no limit – you can buy as many as you’d like!
Raffle Dates: The raffle begins 10/8 and will close 10/18
Winners: 4 random winners will be chosen and announced during Fight Gone Bad. If you’re not at FGB we’ll email you
Flash Sheet: Peep our custom flash sheet! Don’t see anything that strikes your skin poking fancy? No problem! Stephen has generously opened his flash books so anything up to $300 can be yours!
Ink: Black only
Scheduling: Calendly! Winners will pick the date from Stephen’s schedule. There will be single-use links for the winners as the work will be done at his studio at the beautiful Yarrow Studio. These will be sent to the winners.

Didn’t win but want something off the flash sheet or his flash books? Connect with Stephen, wonkycube@gmail.com, as he’s happy to work something out.

Workout of the Day

STRENGTH

Strict Ring Muscle Ups
4-6 sets x 1-3 Reps

Notes
Today we’ll introduce Ring Muscle Up Negatives. These are a great option for building strength on you way to the full movement, as well as a drill for developing mechanics and control.

Athletes who are proficient with dips and in the false grip pull up with rings to chest are good candidates to attempt a muscle up with or without assistance! If you’re still working on the foundations of false grip strength, overall pulling strength, and ring dips, then you’ll get more benefit out of spending more time with one of the other scaling options.

Progression/Scaling
A. 1 Partner/Coach Assisted RMU
B. 2 RMU Negatives
C. 3 Ring Turnover Drill + 3-5 Dips
D. 3 Ring Pull Ups + 3-5 Dips
*All dips are on a 2011 tempo. They can be done on the rings, matador, or parallettes!
*Pull Ups may be performed on high rings or with foot assistance on low rings.

PARTNER METCON

15-12-9-6-3 Reps Each for Time of
DB Front Squats @ 50/35/20# ea
Kipping Toes to Bar
Bike Calories

Notes
Intent <16 min

Partners alternate full rounds of work. A: 15 FSQ, 15 TTB, 15 Cal, B: 15-15-15, then A moves to the round of 12.

Be measured on the squats, focusing on depth, trunk position, and breathing mechanics. Advanced athletes should aim to go unbroken on all movements. Otherwise, break into smart sets so as not to reach failure during the workout. Go hard on the bike, knowing you get to rest afterward!

If you were here Monday and Tuesday and are feeling beat up in the grippers or shoulders, scale to V-Ups or Tuck Ups today!

TTB Scaling
A. 10-8-6-4-2 Kip, Full Range of Motion
B. 8-6-4-2-1 Strict, Full ROM
C. Kip, Partial ROM
D. Tuck Ups

CrossFit Group Class Programming Template (WK7/8)

Ria and Izzy keeping an eye on class on their Rogue thrones. Don’t forget to submit a high resolution picture of your pup at the gym for consideration for the 2025 CFSBK x Pupstarz Rescue fundraising calendars! Send submission to cfsbkcharlie@gmail.com by no later than 10/20

Fight Gone Bad Prizes!

We’ve got some insane prizes for Fight Gone Bad this year!!! Thank you to all our amazing sponsors, all home grown from the CFSBK community who offered such high value prizes for this year!!

Our Current Fundraising total is: $12,632.70

Fight Gone Bad 2024 Fundraising link

Fundraisers

1st Place
RAD Trainer & Runner ($290 value)
Pavise Sunscreen courtesy Weiser Dermatology ($150 value)
Hungry Ghost Gift Card ($50 value)
90-Minute Rolfing Session with Miriam Levin ($250 value)
Masala Mama Product
Neurotoxin Treatment courtesy Tribeca Med Spa ($500 Value)
Private Upside Down/Arial Class + a friend with Coach Suzanne-Michele ($230 value)

2nd Place
RAD Trainer & Runner ($290 value)
60-Minute Massage with Leah Decesare LMT ($125 value)
Masala Mama Product
VI Chemical Peel courtesy Tribeca Med Spa ($400 Value)
Private Upside Down/Arial Class + a friend with Coach Suzanne-Michele ($230 value)

3rd Place
RAD Trainer & Runner ($290 value)
60-Minute Massage with Leah Decesare LMT ($125 value)
Masala Mama Product
CFSBK Socks (PRICELESS)

4th, 5th & 6th Places
RAD Trainer & Runner ($290 value)
60-Minute Massage with Leah Decesare LMT ($125 value)
Masala Mama Product

Women’s & Men’s Top 3 Rx’d Scores

1st Place
RAD Trainer ($150 value)
Skinceuticals Sunscreen OR Pavise Sunscreen courtesy Weiser Dermatology ($150 value)
Hungry Ghost Gift Card ($50 value)
Shake Shack Gift Card ($50 value)
Cafe Grumpy Product

2nd Place
RAD Trainer ($150 value)
Shake Shack Gift Card ($50 value)
Fitaid Beanie
Cafe Grumpy Product

3rd Place
RAD Trainer ($150 value)
Threes Brewing Gift Card ($50 value)
Cafe Grumpy Product
Megababe Anti-Chafing Stick via Steph Arabagian ($15 value)

Best Dressed Teams

1st Place
10 class CFSBK Punch cards ($250 value) + Fit Aid

2nd & 3rd Place
CFSBK Hat and Shirt of your choice (PRICELESS) + Fit Aid

Workout of the Day

STRENGTH

Every 2 min x 8 Sets
2 Power Cleans + 2 Split Jerks

Notes
In our final two weeks of the cycle, we’ll put together all your hard work on rack position, dip mechanics, power, and coordination and translate it to the split jerk.

Take each power clean as a single, resting a few seconds between. Advanced athletes comfortable with the jerk footwork may feel free to cycle the jerks today. Otherwise, reset at the rack position for each rep to organize yourself.

Use what you learned in our “wave loading” last cycle. If things fall apart, don’t be afraid to come back down to a lighter load to clean things up before moving on to heavier weight!

METCON

“Ingrid”

10 Rounds for Time:
3 Snatches @ 135/95#
3 Lateral Burpees Over the Bar

Notes
This workout was first posted to CrossFit mainsite on January 3, 2021. It’s a play on the classic benchmark “Isabel,” which is 30 snatches for time at the same loads.

Intent: <10 min. Use the scaling options below to help you find the right stimulus!

Snatches are intended to be power, with the athlete receiving the bar above parallel. The weight should be moderately heavy, in the realm of 65-75% of a 1RM, or less if you are still in the learning stages with this lift.

Take time to set up each rep properly. Technique and efficiency are your friend on a workout like this. Rushing in the first two rounds with sloppy reps will fatigue you prematurely.

Scaling Option A
10 Rounds for Time
3 Snatches @ 105/75#
3 Lateral Burpees Over the Bar

Scaling Option B
7 Rounds for Time
3 Hang Power Snatches @ 65/45#
3 Lateral Burpees – Step Over the Bar

CrossFit Group Class Programming Template (WK7/8)

Casey with that post workout… glow?

Ingrid in 3:20

Workout of the Day

STRENGTH

A1. Back Squat 3×6, building or across
A2. Three Point DB Row 3×6-10ea @ 2011

Notes
Use your notes from week 3 to progress yourself today. If technique is holding solid, challenge yourself on the load! Bar speed will likely slow down on the last rep or two of each set if we’re truly in heavy territory.

METCON

For Time

800m Run, then

10-8-6-4-2 Strict Chin Ups
20-16-12-8-4 Alternating Pistols

Notes
Intent: 9-13 min

Run hard! If 800m will take you longer than 5 min (10 min mile pace), scale back to 570m (run to 4th ave, 3rd ave, 4th ave, and back inside).

On the chin-ups, pull as high as you can at the top and get to full lockout at the bottom of each rep. On the pistols, stand up all the way on one leg before the other foot returns to the floor. Utilize your scaling options to find

Chin Up Scaling
A. 5-4-3-2-1
B. Foot Assisted (full volume)

Pistol Scaling
A. With hand assist: grabbing the toes
B. Box Pistol (not alternating)
C. Pistol with toes on calf/ankle
D. Single Leg squat to bench/box (with optional plate counterbalance)

CrossFit Group Class Programming Template (WK7/8)

Kim and Judy finished yesterday’s partner workout so fast they had time to take a cute picture 👯‍♀️ 

Saturday 11.16.24 Harness Your E! Power Workshop with Dr. Katie Rose Hejtmanek

Seminar Description:
Want to learn how to leverage the performance enhancing capacities of estrogen (E2)? Interested in knowing how estrogen changes across the life cycle and how to navigate these changes? Harness Your E! Power provides insights into the role of estrogen in the body. Participants discover ways estrogen supports everyday function as well as how to leverage it for sport and physical performance. The workshop also examines what this means when the body produces less E2 (AKA perimenopause, as early as mid-30s). The workshop includes research from kinesiology, neuroscience, medical science, biology, biochemistry, and the social sciences into a workshop designed to:

1) create a space to discuss various estrogen cycles
2) help make sense of available research on estrogen
3) provide strategies for navigating various cycle changes, especially for women aged 30+.

Participants will learn how to apply this research to perform well and feel good. Join us to demystify the taboo around E!

About the presenter:
The workshop is led by Katie Rose Hejtmanek, PhD a professor of anthropology with over twenty years of research and teaching experience. She has studied mental health treatment, strength sports, fitness regimens (including CrossFit), gym culture, and wellbeing during COVID-19. Her current work is two-fold: 1) conducting cutting-edge research on female athlete performance and recovery and 2) leveraging insights from that research to help women over 30 feel good through various cycles.

Cost: $75
Date: November 16, 2024
Time: 2:00 PM to 4:00 PM
including presentation, small group discussion, and Q&A.

Register Here!

Workout of the Day

FLOATER STRENGTH

A. Back Squat 3×8, Building
B. 2 Power Clean and 2 Push Press x 6-8 sets
C. Sumo Deadlift 4×5, Building
D. Bench Press 3×8, Building

Notes
Tomorrow we have back squats, DB rows, running, chin ups, and pistols.

Clean and Push Press Complex: Aim to do 1 set about every 2 minutes. Complete power cleans as singles, resting a few seconds between. If you’re feeling dialed in after 4 sets, feel free to do 1 power clean + 1 push press and build heavier in load.

PARTNER METCON

For Time:
10-20-30-40-30-20-10 Double Unders
1-2-3-4-3-2-1 Sandbag Pick Ups

Notes
Intent <10 min

Alternate full rounds with a partner. Each person does the work listed, as such:

Partner A 10 DU’s + 1 Sandbag Pick Up
Partner B 10 + 1
Partner A 20 DU’s + 2 Sandbag Pick Ups
Partner B 20 + 2
Etc.

DUs Scaling
A. 5-10-15-20-15-10-5
B. 20-30 sec practice per round

CrossFit Group Class Programming Template (WK6/8)

Daniel R with a great low bar back squat setup

Sunday 10.27.24: Wim Hof Method Fundamentals Workshop

Put yourself in the expert hands of a certified WHM Instructor to learn the 3 pillars of the Wim Hof Method: Breathing Technique, Cold Exposure & Commitment.

Find out how you can utilize oxygen and cold exposure to optimize body & mind, and learn about the underlying physiology. The intimate quality allows for ample personal attention, and feedback tailored to your specific situation. Whether you are looking to improve mental or physical performance, relieve symptoms related to an illness, or are just curious to find out what the Wim Hof Method is all about— a WHM workshop offers something for everyone.

Learn more and register here
use code twenty for 20% off

Workout of the Day

On a continuously running clock:

On the 0:00
1-2-3-4-5-6-7-8-9-10 Reps for Time of:
Pull-ups
Front Squats

On the 10:00
21-15-9 Reps for Time of:
Toes-to-bars
Hang Power Cleans

On the 20:00
3 Rounds for Time of:
15 Burpees
10 Thrusters

Notes
The intent here is three high intensity efforts, with plus-or-minus equal rest time to recharge your battery before the next, so about 4-6 min per workout.

Barbell weight: 95/65/45#. It should be relatively light; a weight you could do for 10+ reps unbroken on all three movements.

These pieces should not turn into long slogs. Remove ego and scale the movement complexity, load, and/or volume of work in each section to achieve the intended stimulus.

Pull Up Scaling
A. Strict x 1-1-2-2-3-3-4-4-5-5
B. Jumping Pull Ups

TTB Scaling
A. 12-9-6 Kipping TTB
B. 9-7-5 Strict TTB
C. 21-15-9 Partial Range of Motion (Hanging Leg Raise)
D. 12-9-6 Partial ROM (HLR)

Burpee Scaling
A. 10 Burpees
B. 15 No Push Up Burpees

CrossFit Group Class Programming Template (WK6/8)

 

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Fight Gone Bad Updates

Schedule
We are ONE WEEK away from Fight Gone Bad 2024. Everyone’s heat and judging assignments have been published and can be found on the FGB 2024 Scoreboard. Everyone’s assignments are staggered enough so that you have time to warm-up or cool down between your judging and workout assignments. Doors will open at 8am and the awards ceremony and group picture will take place shortly after the final heat around 11:30. The whole event will be roughly two and a half hours so please hang around to cheer, judge and participate in the group picture at the end!

Workout Options & Notes
Below are the standard options for each exercise we’ll have prestaged. If you need any additional substitutions let the MC know day of and we’ll take care of it! We will have prizes for the top three men’s and women’s Rx’d performances. To be eligible for these prizes you’ll need to perform all the movements in the corresponding A or B category. Otherwise, you can mix and match based on your abilities and will be ranked in the scaled division. Given the team size, each team will have at least 2 people starting at the same station who are not using the same equipment. Having someone doing all the A movements paired with someone doing all the B or C movements will accommodate this. Everyone will rest at the same time.

Wall Ball
A: 20lbs to 10′ target
B: 14lbs to 9′ target
C: 10lbs to 9′ target

DB Alternating Snatch
A: 50lb DB
B: 35lb DB
C: 20lb DB

Box Jump Overs
A: 24″ Box
B: 20″ Box
C: 20″ (Step Overs)

Shoulder to Overheads (out of rack)
A: 95lb Barbell
B: 65lb Barbell
C: 45lb Barbell

2 Rowing Machines per team

Fundraising
As of posting we are just over $7,000 raised for Brooklyn Community Housing and Services and we think we can DOUBLE THAT in this final week! This is your call to send those emails/texts/social media posts out and raise $ for a great cause. As a reminder, EVERYONE who raises $100 or more will receive a free pair of R.A.D. R-1 Runners ($150 value). Our goal was for everyone to raise at LEAST $10, so don’t be shy about donating to yourself or a teammate to make this happen.

FIGHT GONE BAD FUNDRAISING TIPS

TEMPLATE MESSAGE:

Tattoo Raffle for Fight Gone Bad!

You know we love to shake things up, so this year for Fight Gone Bad, we’re adding an exciting twist inspired by our resident art show tattooer and all-around favorite person, Jim Gentry. A tattoo raffle fundraiser with Stephen Lim!

Maybe you’ve shared a platform with Stephen during Strength Cycle, or found yourself flat out on the floor next to him after a tough workout. Or perhaps you’ve even been tattooed by him – just like our fearless leader, David! Stephen, an incredibly talented tattoo artist, has partnered with us for this special raffle. He created custom flash and is donating his time, studio space, and ink – all with 100% of the proceeds going to support Brooklyn Community and Housing Services!

This raffle is open to CFSBK members only – you don’t even have to do Fight Gone Bad to participate! Here are the details:

How To Enter: Through our online store, with the Front Desk, or scanning one of our in-house QR codes
Ticket Prices: 1 for $20 or 2 for $30. There’s no limit – you can buy as many as you’d like!
Raffle Dates: The raffle begins 10/8 and will close 10/18
Winners: 4 random winners will be chosen and announced during Fight Gone Bad. If you’re not at FGB we’ll email you
Flash Sheet: Peep our custom flash sheet! Don’t see anything that strikes your skin poking fancy? No problem! Stephen has generously opened his flash books so anything up to $300 can be yours!
Ink: Black only
Scheduling: Calendly! Winners will pick the date from Stephen’s schedule. There will be single-use links for the winners as the work will be done at his studio at the beautiful Yarrow Studio. These will be sent to the winners.

Didn’t win but want something off the flash sheet or his flash books? Connect with Stephen, wonkycube@gmail.com, as he’s happy to work something out.

Workout of the Day

METCON

AMRAP 18 Min
24/20/16 Cal Row
18/14/10 Cal Bike
270m Run
1:00 Weighted Forearm Plank

Notes
Intent 3+ Rounds. Adjust rep schemes on the row and bike such that they are sub 2 min efforts.

Scale to an unweighted plank if you cannot hold for a minute straight under fatigue. Scale up option = 30 sec unbroken L-Sit.

STRENGTH

A1. Sumo Deadlift 4×5, Building
A2. DB Strict press 3×10

Notes
If you were here in week 2, refer back to your sumo deadlift loads and see if you can beat those numbers today.

Superset back and forth between the movements. Work up to something that feels like an RPE 8/10 or more for both lifts by the third set!

CrossFit Group Class Programming Template (WK6/8)

Tate the great hitting a power clean while keeping to club dress code

CFSBK Dogs wanted for next Pupstarz Rescue/CFSBK Calendar

Would you like your dog to be featured in the 2025 CFSBK x Pupstarz calendar? Please take a high resolution and stylish picture of your pup at the gym and email to charlie@crossfitsouthbrooklyn.com by October 20th for consideration. Please only send one picture and include your dog’s name, birthday and age.