Workout of the Day

FLOATER STRENGTH

Back Squat
Heavy 5 then, 90% AMRAP

High Hang Power Snatch
2-2-2-2-2

Bench Press
Heavy 5 then, 90% AMRAP

Deadlift
5-5-5 (Touch & Go Reps)

Notes
Choose one lift and potentially a second dumbbell, kettlebell or body weight movement for a superset to round out your week. Tomorrow we have power cleans, toes to bars and air squats.

METCON

AMRAP 15:00
400m Run
10 Handstand Push-Ups or Strict Barbell Presses

Notes
Athlete’s choice on which movement you want to do today! The HSPU/Barbell Press should be done in 1-3 sets. Load and/or scale accordingly. Bike sub for running = 1200-1600m, or about .75-1 miles.

CrossFit Group Class Programming Template (WK1/8)

Updated Cancellation/RSVP Policies for Group Classes at CFSBK

At CFSBK, ensuring all members have access to our classes is a top priority. However, with many of our classes reaching capacity, late cancellations and no-shows consistently obstruct others from participating.

To address this issue, effective March 29th, 2024, we’re implementing updates to our cancellation policies. These changes are intended to foster accountability and consideration within our community, while also promoting more equitable access to classes for all members. Effective March 29th, 2024, members who fail to attend or cancel an RSVP’d class before the cancellation deadline will automatically incur a $15 fee and forfeit their class. This includes members who arrive after our 10 minute grace period at the start of class.

Cancellation Deadlines

6am-9am classes- 10 hours before class start time

10am- 7:30pm classes- 5 hours before class start time

Emergency Credit

Once per quarter the gym will allow for one emergency credit per member to be used which will allow them to receive a $15 credit on their next bill and recoup their class. To use this credit members must contact charlie@crossfitsouthbrooklyn.com within one week of their missed class. A reason will not be required. Credits do not roll over quarterly.

Transferring to a different class same day

If you cancel your class after the cancellation deadline you will still incur the penalty but can transfer into an uncapped class within the same day without having two classes pulled. Please contact the front desk to request a transfer.

Rolling Reservations for legacy members

We are also going to be offering a limited number of rolling class reservations to our members who have been with us for 5 or more years. This means these members will be able to have their registration pre-booked into a few classes automatically. We’re doing this as a thank you for their extended loyalty to CFSBK. The same cancellation policy applies to these classes as well. The availability of these is limited per class to maintain accessibility of class enrollment to all members.

Thank you to all for your understanding and cooperation

David & Charlie

Workout of the Day

METCON

For Time:
60 Calorie Row
30 Box Jump Overs or Burpees
30 Cal Air Bike

Notes
Push each segment here, especially on the bike! If your row will take you longer than 5 minutes, scale the calorie count back (ex. 55 or 50 reps).

SKILL & STRENGTH

Kipping Pull-Ups (mature top position)

Part 1: EMOM x 8:00 (4 sets):
A: :10-20 Pull-Up Lock Off
B: :30 Hollow Rocks or Hold

Part 2: 5 Sets (about every 2 min):
Choose ONE of the following movements to practice:

A: Top Down Pause Kipping Pull-Ups x 3-5 reps
B: Negatives x 2-3 reps
C: Toe Assisted Pull Ups x 3-5 reps

Notes:
If you have 1-3 mature strict pull ups already, then choose option A to practice kipping mechanics today. If you’re building strength towards pull-ups, then choose option B or C! Make the toe assisted reps tough!

CrossFit Group Class Programming Template (WK1/8)

Anna going chest to bar during 24.3 with Coach Brett judging

ALL PHOTOS FROM FRIDAY NIGHT LIGHTS

In case you missed it, here are all the photo sets from each of our three Friday Night Lights events. There are a ton of great shots in there by two talented photographers RJ at Red Shoes Media and Justin at Tamane Photography

24.1 CFSBK X R.A.D
Red Shoes Media Photoset
Tamane Photography

24.2 “Aloha”
Red Shoes Media Photoset

24.3 “David”
Red Shoes Media Photoset

Workout of the Day

STRENGTH

Bench Press
Heavy 5 then, 90% AMRAP

Notes
In roughly 6 total sets, work up to a heavy 5 on the Bench Press, then take your highest successful 5 rep weight, drop to 90% and perform 1 AMRAP set. The AMRAP should leave you with 0-2 reps in reserve.

Coaching Focus: Today we’ll discuss spotting technique and etiquette

METCON

5 Rounds for time of:
10 Bent Over DB Rows
12 DB Walking Lunges
270m Run

Notes
Use the same Dumbbells or Kettlebells for the rows and lunges. They should both be steady and unbroken, if you want to push, push on the run.
+/50s/35s/20s

CrossFit Group Class Programming Template (WK1/8)

Mythic Strength with Cara Claymore!

We’re so excited to introduce a special guest coach Cara Claymore and her Mythic Strength class which she’ll be running for all Sunday classes this cycle!

Mythic Strength is a strongman and old school lifting inspired strength performance class for conjuring muscle, amplifying power and moving well. Carry, drag & hoist odd objects, move heavy loads dynamically, and learn fun new skills. Lift like a legend. Get mythically strong.

Bio
Cara Claymore is a strength coach, personal cultivation strategist, and filmmaker/artist whose work focuses on the cultivation of the individual through meaningful challenge.

A battle with depression in her early 20s lead her to lifting and discovering the sport of strongman.

With 29 strength competitions behind her, ranging from strongman, weightlifting, and highland games, Cara has racked up thousands of hours training, coaching, competing and learning.

She competed and placed at the national level in strongman (2018, 2020), and has trained and competed with elite strongman athletes and coaches over the last decade.

She worked as a personal trainer & strength coach from 2014 to 2021, took a hiatus to direct her first feature film, then re-entered coaching in 2023.

Workout of the Day

STRENGTH

Work up to a challenging single on the following complex:
1 High Hang Muscle Snatches
+
2 High Hang Power Snatch

Notes
Go light on weight and use it more as a technique and position day than anything else.

Coaching Focus: Aggressive extension at the end of the 2nd pull.

ASSISTANCE

Every 2:00 x 8 Sets 
3-6 Strict Chin-Ups
6 Total Alternating DB Snatches
AMRAP Tuck-Ups to 1:30 mark

Notes
Your chin-ups and Snatches should take you around :40. If you’re finishing way below that consider adding reps onto your chin-ups.

Chin-Ups
Most of your sets should be unbroken but challenging. In the later sets it should take you no more than two quick sets to get your reps in.
3-6+ Strict
3 Jumping Negatives
3-6 Banded

Snatches
These should be heavier than you typically DB Snatch

Tuck-Ups
You’ll have somewhere around :30-:40 per round so move steady, they’ll add up.

CrossFit Group Class Programming Template (WK1/8)

Laure Cephus takes the top spot in the women’s division

Matias Friz takes the top spot in the men’s division

Final CrossFit Open Leaderboards

Here is where you can find the official CFSBK leaderboard for the 2024 CrossFit Open. This is the leaderboard that ranks all our members based on different divisions using their worldwide Open rankings. This is the one associated with our gym that we’re using as the final rankings. Congrats to everyone who put up three score for the 2024 Open on an amazing season. We had an incredible turn out this year with 161 CFSBKers registering! This was our gym’s 14th CrossFit Open and it did not disappoint. Incredible performance, RAD Friday Night Light events all three weeks with incredible community spirit.

Top 5 Rx’d CFSBK Women
1. LAURA CEPHUS
2. WHITNEY HUBBARD
3. STEPHANIE ARABAGIAN
4. ASHLEY MACHA
5. TONI SMITH

Top 5 Rx’d CFSBK Men
1. MATIAS FRIZ
2. CHIMENE OKERE
3. JEFF HOROWITZ
4. DAN CALANCA
5. BRETT FERGUSON

The leaderboards we had been posting the last two weeks only rank CFSBK member’s performances relative to each other. If you’d like to check those out, click here to see the last time we posted them.

Workout of the Day

STRENGTH

Back Squat
Heavy 5 then, 90% AMRAP

Notes
In roughly 6-7 total sets, work up to a heavy 5 on the Back Squat, then take your highest successful 5 rep weight, drop to 90% and perform 1 AMRAP set. The AMRAP should leave you with 1-3 reps in reserve.

If you’re sore from 24.3, just go lighter on the squats and don’t worry about the AMRAP.

Coaching Focus: Pacing between reps as your bar speed slows down.

METCON

EMOM 10:00
6 DB or KB Deadlifts
6-12 Push-Ups
AMRAP Single Unders or cross overs to end of minute

Notes
Each minute perform all three movements. The Deadlifts and Push-ups should take you :25-:35 seconds. At the :55 mark start your transition back to the deadlifts.

Push-Ups: If you can do 6 from the floor that would be preferable to a higher rep range elevated. Elevated push-ups should allow you to still get 6-12 reps every round. You can also perform switch push-ups where you do the lowering portion on your toes and the ascent on your knees.

Deadlifts: Use DBs or KBs. For DBs only the front head needs to touch the floor. Go heavy on these.
70s/50s/30lbs (per arm)

Jump Rope: This should be an active recovery, you may struggle to make it back in time for very many as the workout progresses.

CrossFit Group Class Programming Template (WK1/8)

Matt and Harry filling out their Open score card. Don’t forget to submit your 24.3 scores to games.crossfit.com by tonight at 8pm!!! Put David Osorio or Brett Ferguson as your judge if you don’t remember their name!

Our next 8 weeks of CrossFit Programming

This 8 week cycle takes us from Monday 3/18 to Sunday 5/12. Coach David will be taking the reins on this with help from Coach Whitney. We will work hard. We will develop fitness. We will have fun. We also have a special treat on Sundays with guest coach Cara Claymore. Learn more about Cara later this week.

Monday: Back Squats + additional training
Tuesday: Snatch Progression + additional training
Wednesday: Bench Press then Single Leg Strength / Upper body Pulling workout
Thursday: Gymnastics Skill & Strength + Monostructural bias training
Friday: Floater strength + additional training
Saturday: Varied workouts
Sunday: MYTHIC STRENGTH

Monday Back Squats & Wednesday Bench Press Progression:
Wk1: Heavy 5 then, 90% AMRAP
Wk2: Heavy 3 then, 85% AMRAP
Wk3: Heavy 1 then, 80% AMRAP
Wk4: Heavy 5 then, 90% AMRAP
Wk5: Heavy 3 then, 85% AMRAP
Wk6: Heavy 1 then, 80% AMRAP
Wk7: Focus lift in WOD
Wk8: Focus lift in WOD

Tuesday’s Snatches
There will be an 8 week Snatch progression starting with technique development complexes and finishing with heavy singles and triples.

Thursdays skill and metcon
We will rotate a focus on either Kipping pull-ups, kipping toes to bars or handstands each week. Opportunies to develop both strength and skill will be the focus.

A monostructural bias means that you’ll see Running, Biking, Jumping Rope and Rowing as central components of the conditioning.

Friday Floater
Floater strength! Choose from a few options for your barbell training to round out your week before we get after some additional training.

Saturdays
Work hard. Have fun.

Sundays MYTHIC STRENGTH
Level up in 8 weeks with guest coach strongwoman Cara Claymore.
Mythic Strength is a strongman and old school lifting inspired strength performance class for conjuring muscle, amplifying power and moving well. Carry, drag & hoist odd objects, move heavy loads dynamically, and learn fun new skills. Lift like a legend. Get mythically strong.

Workout of the Day

METCON

For Time:
Run 800 m
Rest 1:1
Run 400 m
Rest 1:1
Run 200 m

Notes
Intended Time Domains for the Run
4:00-2:00-1:00

Bike/Row subs can use these timeframes:
Row: 1000m/500m/250m
Bike: 50/40 cals / 35/28 cals / 15/12 cals

Gymnastics/Bodybuilding

3-4 Rounds for Quality
30 sec Hanging L-Sit
10-15 Bent Over Reverse Flyes
10-15 DB Hammer Curls
10-20 Bench Dips

Notes
For the Hanging L-sit, you may scale to a tuck hang or single leg tuck hang (15 seconds per side). Work with a slower-down and faster-up tempo on the flyes and hammer curls to stay on tension throughout the motion. With the bench dips, focus on shoulder positioning and not letting the shoulders round forward at the start.

CrossFit Group Class Programming Template (WK3/3)

Sunny with a little DO cosplay while demolishing 24.3

Workout of the Day

CrossFit Open Workout 24.3

All for time:

5 rounds of:
10 thrusters, weight 1
10 chest-to-bar pull-ups

Rest 1 minute, then:

5 rounds of:
7 thrusters, weight 2
7 bar muscle-ups

Time cap: 15 minutes
♀ 65, 95 lb (29, 43 kg)
♂ 95, 135 lb (43, 61 kg)

CrossFit Group Class Programming Template (WK3/3)

Staff dressed up for our final theme week of the Open, “David” 😂 Wear black today!

24.3 is here!!

This is the final workout in the 2024 CrossFit Open! If you’re registered for the Open, make sure to read the full description, standards and scaling options.

Workout of the Day

FLOATER STRENGTH

A. Pause Bench Press 4×6, Across

B. Back Squat 3×5, Building

C. Hang Clean or Hang Snatch 5×3

Strength Superset
D1. Staggered Stance Barbell RDL
16-16-16-16 (8 ea leg, 16 total)

D2. Supinated Grip Ring Rows or Bent Over DB Rows 10-10-10- AMRAP

Notes
Choose one lift that best rounds out your training week thus far. Tomorrow’s workout, CrossFit Open 24.3, is like Fran but EXTRA. It’s Thrusters and Pull Ups and maybe Bar Muscle Ups?!

If you are planning to do the Open workout on Saturday, you should consider doing a POWER variation on your lifts instead.

METCON

4 rounds for reps:
1:00 Floater Exercise
1:00 Tuck Ups
1:00 Alternating DB Box Step ups

Floater Options
Jump Rope for Reps – Double Unders/Single Unders
Row for Calories
Bike for Calories
Burpees/No Push Up Burpees

Notes
Maintain constant movement for all 12:00. For the step-ups, use a 20″ or 16″ box and consider using 50/35/20 lb dumbbells. If you are concerned about the Open and fatigue, take things at more of an aerobic pace and consider doing the steps ups Cobra Style.

CrossFit Group Class Programming Template (WK3/3)

Find you the places where community, fun and hard work intersect

Final Friday Night Lights Tonight!

Come one come all do our final edition of Friday Night Lights with our theme of “David”. Check yesterday’s post for some inspiration but at the very least… wear all black!!!! 24.3 is going to be a doozy so let’s see the sea of black in full force!

Athletes in the first heat of Friday Night Lights are encouraged to try and ask a friend to come early and judge them!!

24.3 Tips from CrossFit Mayhem

Workout of the Day

STRENGTH

A1: Staggered Stance Barbell RDL
16-16-16-16 (8 ea leg, 16 total)

A2: Supinated Grip Ring Rows 10-10-10-AMRAP

A3: 4 x 1-3 Wall Walks

Notes
Use a floor marker to designate where your feet go for the ring rows. This will ensure you do not make your rows easier each round. For each wall walk rep, hold at the top position for 5-10 seconds.

ASSISTANCE

3 Sets for quality and load:
8-12 Strict Knees to Elbows
:20 on :20 off x 3 sets Bike or Row
1:00 Double Kettlebell Front Rack Carry

Notes
Knees to Elbows: Perform these in as few sets as possible, no more than 2-3 sets. Scaling options could include a strict hanging knee raise, tuck hang from bar or tuck ups/v-ups.

Air Bike or Row: Perform :20 hard effort followed by :20 easy effort repeated 3 times. The :20 should not be a 100% effort sprint, but hit an RPM/SPM that you would not be able to sustain for another 10 seconds.

Carry: Challenge yourself on this carry.

CrossFit Group Class Programming Template (WK3/3)

24.3 CrossFit Open Theme for Friday and Saturday: “David”

We’ve gone rogue and didn’t ask for permission or run our final theme by management! Your inspiration for our final Open event is none other than our fearless Gothtastic leader… David Osorio.

24.3, the haunting number that echoes in David’s mind as he faces the 3rd and final Open event. CFSBK will feel like a battleground, and David, adorned in his favorite color black, is a lone warrior against his own emotions. As he tackles the grueling workout, each rep is a step into the abyss of his thoughts. The barbell, an anchor to his despair, rises and falls with a rhythm that matches the beats of his Doom anthem. In the dimly lit gym, shadows dance to the melancholic tunes, and David’s sweat mingles with tears, forming a cathartic release.

Rock your all-black attire, chipped nail polish, tattoos, and pineapple hairstyles as we honor David with the flair of his dreams! Together we’ll turn CFSBK into a playground of darkness for an epic workout.

How to make this easy!
Wear Black!
Band T-shirts
Sleeves are for the weak
Black nail polish
Dog collars and lots of chains
Dress like his alter ego Samara
Short Shorts
Mesh
Fet gear
Get weird with it!!

Workout of the Day

STRENGTH

Hang Squat Clean
Heavy 3

Notes
Perform a deadlift, then lower the bar to the above the knee position and catch it below parallel. Work up to a heavy but technically sound triple. If you’re doing the Open, use today more as a skill day than a super heavy day.

PARTNER METCON

AMRAP 10:00:
Partner 1 Completes 15 DB Hang Clean and Push Press
Partner 2 Accumulates Calories on the Bike

Notes
Your score is the total calories accumulated on the bike. Switch with your partner every time you complete a round of the DB Hang Clean and Push Press.

CrossFit Group Class Programming Template (WK3/3)

CFSBK Pausing Additional Memberships