Workout of the Day

SKILL

3 Rounds:
10-20 sec Ring Support Hold
10-20 sec Bottom of Dip Hold

Notes
Rest as needed!

STRENGTH

A1. 4 x 4-8 Tempo Ring Dips @ 3011
A2. 4 x 30 Sec Hanging L-Sit

Notes
Choose scaling options for today that allows you to work safely through these challenging gymnastic movements. This is the same as what we did two weeks ago, with more reps per set on the dips.

METCON

Intervals for Max Meters:
2:00 Row
2:00 Rest
1:30 Row
1:30 Rest
1:00 Row
1:00 Rest
0:30 Row
0:30 Rest
0:15 Row

Notes
In group class you’ll likely share an erg with someone else, trading off your work and rest periods. There will be a little extra transition time, which is fine!

For each interval, set your monitor for a “Single Time” workout, so you can have a meter count when you finish.

Even though there’s equal rest to work here, most of us will want to hold back just a bit on that first 2 min effort. The intent is to be able to go hard on all five intervals, including the final two, which are true sprints. If you know you recover very well in workouts like this, then start at a hot pace. If you tend to “fly and die,” take the opposite approach today.

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CrossFit Group Class Programming Template (WK4/8)

Toni and Matias with synchro Thrusters and outfits

CrossFit CEO Don Faul Addresses the Powerful Impact CrossFit and Affiliates Have On Society

Workout of the Day

STRENGTH

Every 2 Min X 4 Sets
3 Power Clean + 3 Push Jerks

Every 2 Min X 4 Sets
2 Power Clean + 2 Push Jerks

Notes
This is the same exact structure as last week. Refer back and aim to increase the weights by about 2.5-5%, as technique allows. Generally, the bulk of your lifts should still feel very crisp.

As last week, take each power clean as a single, resting a few seconds between. If you can demonstrate consistent mechanics on your dip, drive, dip and punch, feel free to cycle the push jerks today. Otherwise, reset at the rack position for each rep.

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

ASSISTANCE

3-5 Rounds for Quality:
8-10 Strict Pull Ups
50′ each: Single Arm Overhead Carry
1:00 Bike @ recovery pace
1:00 Arch Hold

Notes
In your strict pull-ups, prioritize form and control, don’t rush through the reps, especially on your negative; you should be able to keep your hollow body shape! Use a band, partner assist, or foot assist as needed.

For your single arm overhead carry, keep a stable core, good posture, and an active shoulder position. This should be a heavy load. Ideally we work up to something quite a bit heavier than we could DB strict press for 5 reps. Use a push press or push jerk to get the DB overhead.

Use the bike to recover and flush your legs out from yesterday’s lunge extravaganza.

Arch Hold: Engage your back, glutes, and hamstrings; hold steady for the full minute.

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CrossFit Group Class Programming Template (WK4/8)

Epic moments in Fight Gone Bad with Jen Kimasaurus. Over 50 people have signed up for Fight Gone Bad!! Teams are going out on Wednesday! Sign up here 

Push The Bar Back in the Jerk

Today’s point of performance focus will be the concept of pushing the bar back during jerks. Check out this 1:00 video primer on this concept. Also we love you.

Workout of the Day

STRENGTH

A1. Back Squat 4×4
A2. Incline Dual DB/KB Row 3×8-10 @ 2011 tempo

Notes
This will be a heavy week for your squats. You may build across the sets as you have been previously or choose one load to work at, around an 8 or 9/10 RPE. If you’ve been conservative up to this point in the cycle, today is the day to push. Your bar speed will likely slow down on some reps if the weight is appropriately heavy!

On the rows, aim to go a bit heavier than two weeks ago, when we did 3×12-15. Create a mind-muscle connection to your lats and back muscles; don’t just pull from the hands and arms. Hold the tempo!

METCON

For Time:
400m Walking Lunges

Notes
This workout presents a high volume of lunges and will test your stamina as well as your mental game. Your attitude about this will likely make a difference in your effort and overall experience, so choose wisely. Drill your lunge mechanics prior to performing hundreds of reps.

If you have knee sleeves today, bring them!

Reduce the distance to ensure you can complete the workout in less than 17 minutes.

Scaling Option A:
Lunge 270 meters

Scaling Option B:
Lunge 200 meters

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CrossFit Group Class Programming Template (WK4/8)

“Large loads, long distances and quickly”

45+ CFSBKers signed up for our 15th annual Fight Gone Bad

Join us on Saturday 10/19 to celebrate and suffer through our 15th annual Fight Gone Bad charity event! This CFSBK tradition has raised over $440,000 for a variety of amazing causes through the years. This year we will again be partnering with Brooklyn Community Housing & Services

REGISTER HERE though 9/25

For our 15th year doing Fight Gone Bad, we’ve decided to put a little spin on the workout in what we’re calling the Brooklyn Edition of this workout. 

3 Rounds For Total Reps of:
1:00 Wall Ball Shots 20/14/10lbs to 10/9/8′ target
1:00 Alternating Dumbbell Snatch 50/35/20lbs
1:00 Box Jump Overs 24″/20″/16″
1:00 Shoulder to Overhead 95/65/45
1:00 Row, calories
1:00 Rest

How do you perform the workout “Fight Gone Bad”?
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).

Explain the event!
Shortly after signing up, you’ll be placed on a team of 5-7 other CFSBKers. You and your cohort will choose a team name and costumes for the event. We always hold this event around Halloween to tie into the holiday, making it even more fun! Here are some examples from years past.

How does fundraising work?
At its heart, Fight Gone Bad is about helping those in need within our community. BCHS provides housing and services for more than 1,000 formerly homeless and at-risk children, women, and men each year. They help people learn to live productively and independently, with dignity and hope.

We’ll have a single fundraising link that everyone registered for the event can use to send to friends and family to help raise money for our cause. Donors can select your name from a dropdown menu, so you won’t need to create a profile—just share the link and story. As always, we’ll provide templates to help you get the word out. While some folks always knock it out of the park, our goal is for every person who signs up to raise at least $10 and contribute to the spirit of Fight Gone Bad.

Workout of the Day

FLOATER STRENGTH

A. Back Squat 3×6, Building

B. 3 Power Clean and 3 Push Jerk x 6-8 sets

C1. 5 x 3-5 False Grip Ring Pull Up
C2. 5 x 30 Sec Parallette L-Sit (straight legs)

D. Bench Press 3×6, Building

Notes
Tomorrow we have back squats, DB rows, and lunges.

C&J Complex: Aim to do 1 set about every 2 minutes. The cleans are not intended to be touch and go. Complete the 3 power cleans each as singles, resting 5-10 sec between. From your third clean, continue into 3 push jerks, focusing on a smooth, vertical dip with the weight in mid-foot for each rep.
Gymnastic Superset: Refer back to Wednesday’s program for scaling and progression options!

METCON

For time:
200m Farmers Carry
20 V-Ups
200m Farmers Carry
30 Tuck Ups
200m Farmers Carry
40 Sit Ups

Notes
The farmers carries will challenge your grip and endurance. Choose a heavy weight that you might have to put down once or twice

On each core exercise, keep your movements controlled and avoid using momentum.

On the V-Ups, allow your torso to compress and curl, which will allow you to reach to or toward your toes more effectively. Keep your legs as straight as possible to challenge the quads and hip flexors.

Spiritual Work

Sign up for Fight Gone Bad! Check out our events page for full details

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CrossFit Group Class Programming Template (WK3/8)

Great shot of Cole, Charles and Dan doing Shuttle Runs

Today! Mobility Class with Queer Trans Strength NYC

This event is being put on by our partners at Queer Trans Strength NYC. Join Dr. Marcia for a floor based, full body mobility class!

For the movement session, we will spend about 30-35 min on actual movement, with a short intro before and Q&A portion after. We explore positions in sitting, on our backs, on our bellies, and on all fours. Copies of Movement for Every Body will also be available for purchase at discounted rates.

Bring your props! Some yoga blocks, foam rollers, mats will be available.

Where: 608 Degraw Street
When: Sunday, September 22nd, 6:00-8:00pm
Signing Up: Click here to register!

Bio
Dr Marcia Dernie (she/they) is a Haitian doctor of physical therapy, accessible yoga teacher, and chronically ill strength athlete who loves to dance. Their first book Movement for Every Body serves as an inclusive roadmap for folks of all abilities, shades, and sizes to enjoy movement. She is also the owner of Move with Marcia, which provides both free and affordable online resources to help folks move better through mobility exercises and yoga.

Workout of the Day

Every 3 min x 7 sets
3 Bar Muscle Ups
6 DB Hang Squat Clean @ 50/35/20#
Max Calorie Row until 1:30 mark of each round

Notes
We did a similar version of this workout on 2/5/2024, so track back to your notes if you were here.

Your first row should be a challenging effort you could sustain for several minutes without rest, rather than a “max.” In subsequent rounds, aim to meet or beat your calorie count. Go for broke in the last 2!

Suggested weight for the DB’s is 50#/35#/20#, but don’t let that limit you! Choose something that will be a TOUGH set of 6. Keep the DB’s close to the sides of the body, rather than swinging them out front.

The intent is to have at least 30 seconds to row each round. Scale as needed to achieve that.

BMU Scaling:
RX+ 5 BMU (appropriate if done unbroken)
A. 1-2 BMU
B. 3 CTB Kipping Pull Ups + 3 Dips (matador, parallette, bench)
C. 3 Strict Pull Ups (bodyweight or band) + 3 Dips

CASHOUT

Join over 30 other CFSBKers and sign up for Fight Gone Bad! Check out our events page for full details

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CrossFit Group Class Programming Template (WK3/8)

Stephanie and Bo push through the final 500m

Free Lightness, Footwork, Agility, Jumping and Landing class today!

Loooooooooong time CFSBK JMD (pictured above) will be hosting FREE movement sessions for CFSBK members! Each session will have a different focus.  However, there will be crossover from week to week.  Folks are encouraged to attend all three sessions.  However, if you can only make it to one, that works too.

All sessions are from 1:15pm-2:30pm. These are free for CFSBK members, limited to 10 slots and folks are encouraged to sign up for all three sessions.

September 21st: Lightness. footwork, agility, jumping and landing
Register Here!

September 28th: Balance. dynamic and stationary. absorbing input, two feet, one foot
Register Here!

Workout of the Day

STRENGTH

2 Snatch Pulls + 1 Power Snatch x 5-7 Sets

Notes
Aim to do a work set every 1:30-2:00, adjusting as needed. Start light and build to a load that allows you to practice aggressive leg drive and vertical extension with the barbell, as well as fast turnover to the receiving position in the power snatch.

METCON

For Time:
10-8-6-4-2 Deadlifts @ 225/155/105#
5-4-3-2-1 Wall Walks

Notes
Intent < 8 min

This should be a relatively quick hit, but inefficiencies will be punished quickly so don’t rush your movement. Keep the bar close for all your deadlifts. Maintain a hollow body position throughout your wall walks, and make sure you’re not holding your breath!

Choose a barbell weight that is on the heavy side of moderate for you, something that you could do each round unbroken if needed, though you may choose to strategize differently.

Wall Walk Scaling
A. 3-2-2-1-1
B. Partial Range of Motion
C. Angled Wall Hold

Homework

Join over 30 other CFSBKers and sign up for Fight Gone Bad! Check out our events page for full details

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CrossFit Group Class Programming Template (WK3/8)

Cauvery with a good rep while at the Wet Hot American Throwdown

Crossfit South Brooklyn Members Hit the Road: Follow Courtney and Jenna’s RV Adventures!

Hey Crossfit South Brooklyn Family!
Two of our beloved members, Courtney and Jenna made a bold decision to leave their lives here in Brooklyn and embark on a full-time adventure across America in their new RV, affectionately named SteveRV (yes, just like the Family Feud host!). Courtney and Jenna are documenting their travels and sharing their adventures with us on Youtube @ SIBIG RV Adventures. From finding hidden food gems to enjoying spontaneous roadside attractions, they promise to keep us entertained and inspired. And who knows, with the way things are going, we might be gone before the National Parks are, thanks to global warming or politics!

Jenna: Jenna has been an OG member of our community since 2010. Her commitment to fitness, art, and her competitive spirit have made her a familiar face at the gym.

Courtney: You may know Courtney as the co-host of the Strong Sets comedy show, bringing laughter and hilarious comedians to our community. He was also a dedicated Strength Cycle student, constantly pushing his limits, thanks to Jeremy.

Why the Big Change?
Feeling the pull of the open road and the allure of new experiences – they decided to put their belongings in storage and trade the cityscape of NYC for the diverse landscapes of America. Their journey is fueled by a desire to discover good food, share great laughs, and create countless memories. They’ve even started a YouTube channel, SIBIG RV Adventures (See It Before It’s Gone), to document their travels.

Follow Along with New Videos Every Monday
Stay updated on their adventures by subscribing to SIBIG RV Adventures on YouTube. New videos are uploaded every Monday. Whether it’s a workout session in a scenic location, a culinary exploration, or simply the joy of the journey, there’s always something new to see.

Workout of the Day

FLOATER STRENGTH

A. Back Squat 3×6, Building

B. 3 Power Cleans + 3 Push Jerks x 6-8 sets

C1. 5 x 3-5 False Grip Ring Pull Up
C2. 5 x 30 Sec Parallette L-Sit (straight legs)

D. Bench Press 3×6, Building

Notes
Tomorrow we have power snatches, deadlifts, and wall walks.

C&J Complex: Aim to do 1 set about every 2 minutes. The cleans are not intended to be touch and go. Complete the 3 power cleans each as singles, resting 5-10 sec between. From your third clean, continue into 3 push jerks, focusing on a smooth, vertical dip with the weight in mid-foot for each rep.

Gymnastic Superset: Refer back to yesterday’s program for scaling and progression options!

METCON

AMRAP IN 17 MIN
17 Cal Bike
17 Air Squats
17 Double Unders
17 Push Ups
17 Ball Slams

Notes
CFSBK is 17 today!!! Let’s celebrate with this little combo.

Intent for the workout is 3-5+ Rounds. Make Captain Osorio proud: move through your air squats and push ups with virtuosity! Scale the push ups by elevating hands on a bench, box, or bar in a rack.

If the bike will take you longer than 2 minutes, scale it back in the realm of 12-15 calories.

DU Scaling:
A. 30-40 sec DU practice per round
B. 34 Single Unders

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CrossFit Group Class Programming Template (WK3/8)

2007 CFSBK1.0 with our weekly workout in St. Mary’s Playground. Pictured are Jamal and Jaime, the two first CFSBKers

CFSBK is 17 Today!!!

Today marks CFSBK’s 17th anniversary! Seventeen years ago, we ran our very first workout in St. Mary’s Playground, and we haven’t stopped moving forward since. The list of people who have made CFSBK such an enduring and special place is far too long to name. Thousands—possibly tens of thousands—of people have come through our doors (since we upgraded to having doors in 2008!), and each one has left a mark on the gym’s culture and rich history.

Thank you to everyone, past and present, who continues to make CFSBK, in our opinion, one of the greatest places on Earth. We love you all! Enjoy this trip down memory lane from some videos of CFSBK through the eons.

Class clip from 2008, still in the basement of the Brooklyn Lyceum! Some familiar faces still at CFSBK from this video!

This is a CrossFit Journal interview preview with David taken in 2009. The full version no longer exists 🙁

In 2010 a Healthbeat shot some training at our new home at 597 Degraw street. THE GYM LOOKS SO DIFFERENT

2011? Niteline comes to CFSBK to interview Robb Wolf on the Paleo Diet

2015 video we shot for CrossFit on Constance who is still a regular at the gym!

Which led to Norah O’Donnell and CBS This Morning coming to CFSBK to see for themselves!

Part of a larger series on the gym, in 2017 CrossFit came to CFSBK to document our secret formula for (it’s mainly just working hard and being nice)

A recent Rogue Fitness Gym tour of CFSBK

Workout of the Day

STRENGTH

A1. 5 x 3-5 False Grip Ring Pull Up
A2. 5 x 30 Sec Parallette L-Sit

Notes
On the pull ups, begin each rep with elbows locked in a full hang with the knuckles turned out.

It’s okay to break these sets into singles or doubles and reset your false grip each time.

Pull as high as possible on each rep. Whatever progression/scaling option you use, it should be one that allows you to finish with the hands/rings in physical contact with your chest.

The false-grip ring row is a foundational drill that challenges the athlete’s wrist flexibility and enhances forearm and back strength. While perhaps not as glamorous as the muscle-up, this exercise contributes significantly to overall upper-body strength and flexibility.

ASSISTANCE

3-4 Rounds for Quality
Bicep Curl 21’s
45 sec each Side Plank
10 Lying DB Hamstring Curls @ 3011 tempo
270m Jog, 250m Row, or 500m Bike

Notes:
Bicep Curls can be done with dumbbells OR a barbell, and are as follows:
7 reps bottom half
7 reps top half
7 reps full range of motion

The hamstring curls can be done on the floor as shown in the demo video, or lying prone on a bench.

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CrossFit Group Class Programming Template (WK3/8)

Join us on Saturday 10/19 to celebrate and suffer through our 15th annual Fight Gone Bad charity event! This CFSBK tradition has raised over $440,000 for a variety of amazing causes through the years. This year we will again be partnering with Brooklyn Community Housing & Services

REGISTER HERE though 9/25

For our 15th year doing Fight Gone Bad, we’ve decided to put a little spin on the workout in what we’re calling the Brooklyn Edition of this workout. 

3 Rounds For Total Reps of:
1:00 Wall Ball Shots 20/14/10lbs to 10/9/8′ target
1:00 Alternating Dumbbell Snatch 50/35/20lbs
1:00 Box Jump Overs 24″/20″/16″
1:00 Shoulder to Overhead 95/65/45
1:00 Row, calories
1:00 Rest

How do you perform the workout “Fight Gone Bad”?
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).

Explain the event!
Shortly after signing up, you’ll be placed on a team of 5-7 other CFSBKers. You and your cohort will choose a team name and costumes for the event. We always hold this event around Halloween to tie into the holiday, making it even more fun! Here are some examples from years past.

How does fundraising work?
At its heart, Fight Gone Bad is about helping those in need within our community. BCHS provides housing and services for more than 1,000 formerly homeless and at-risk children, women, and men each year. They help people learn to live productively and independently, with dignity and hope.

We’ll have a single fundraising link that everyone registered for the event can use to send to friends and family to help raise money for our cause. Donors can select your name from a dropdown menu, so you won’t need to create a profile—just share the link and story. As always, we’ll provide templates to help you get the word out. While some folks always knock it out of the park, our goal is for every person who signs up to raise at least $10 and contribute to the spirit of Fight Gone Bad.

Workout of the Day

STRENGTH

Every 2 Min X 4 Sets
3 Power Clean + 3 Push Jerks

Every 2 Min X 4 Sets
2 Power Clean + 2 Push Jerks

Notes
The dip in the push jerk should be exactly the same as the dip in the push press you’ve been working on in the past two weeks! From the dip, here’s the play-by-play on your push jerk from the fine folks at Catalyst Athletics:

“Brake as quickly as possible in the bottom (of the dip) and drive straight back up aggressively with the legs to accelerate the barbell upward maximally. As you finish the extension of the legs, push the bar up and slightly back with the arms to preserve as much bar speed as possible, and quickly move the feet into your squat stance as you punch the elbows into a secure overhead position and sit into a partial squat.”

METCON

Open Workout 12.1

AMRAP 7 :00
Burpees!

Notes
This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

As a scaling option, remove the standard of touching the 6″ target, and instead finish with the hips extended, the feet leaving the floor, and a clap overhead.

Use the 7 minutes as a benchmark to test not only your endurance, but also your mental toughness.

Find a sustainable pace. Going too fast early on might lead to burnout. Control your breathing to avoid overexertion. Inhale as you drop down and exhale as you jump up.

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CrossFit Group Class Programming Template (WK3/8)

 

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A post shared by CrossFit South Brooklyn (@cfsbk)

In case you missed it, here’s a little overview of some of the 597 changes

Scott Panchik CrossFit Open Workout 12.1

With commentary!

Workout of the Day

STRENGTH

A1. Back Squat 3×6, building or across
A2. Three Point DB Row 3×8-12ea @ 2011

Notes
Use your notes from last week’s sets of 8 squats to progress yourself today. If technique, depth, and bar speed were good last week, aim to pick up where you left off.

Example 1
Week 2: 145, 155, 160#
Week 3: 160, 165, 170#

Example 2
Week 2: 95, 100, 105#
Week 3: 110, 115, 115#

METCON

5 Rounds for Time:
10 Toes to Bar
20 DB Box Step Overs

Notes
Intent <13 min

Use a single DB on the step overs, suggested 50/35/20#. Choose a box height and loading scheme that allows you to move through at a steady grinding pace.

Hold the weight in any rack position — goblet, behind the neck, or single arm front rack. The rep starts with both feet on one side of the box, transitions with both feet atop the box, and finishes with both feet on the opposite side of the box.

If you can easily do sets of 10+ TTB unbroken, consider scaling up to 12-15 reps per round today.

TTB Scaling
A. 6-8 Kipping
B. 5 Strict
C. 10 Kipping Leg Raises
D. 15 Sit Ups

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CrossFit Group Class Programming Template (WK2/8)

We had an incredible turnout and such a fun event for our 4th annual Wet Hot American Throwdown. Thanks to all who came out to compete, cheer and Coach Katie and Danny for running the show. We’re already brewing up ideas for next year

WHATD Final Results & Teams

Click here to see the final results of the event!

“Munchichi” Cathy and Brian

“Kilo-manjaro Climbers” Greg and Ashley

“Thick Boy Summer” Nate and Lester

“Scrambled Legs and Achin” Matias and Toni

“The KrossFit Kens” Stefan and David

“What a WOD” Cauvery and Daniel

“The Emerald Ergs” Stephanie and Charles

“Life is Jort” Bo and David

“Snatch Masters” Chimene and Joseph

“Sponsored by Pizza” Jared and Tess

“Rower? I Hardly Know her!” Cole and Jeff

“Team Han-Man” Adam and Tate

“Veloci-Lifters” Dan and Joey

We somehow didn’t get a team shot! WAH
“Fergetaboudit” Coaches Brett and Whitney