Workout of the Day

FLOATER STRENGTH

A. Front Squat 4×3 @ 85% – 88% / RPE 8-9
B. Bench Press 4 sets x 10-15 reps
C. Deadlift, 4×5 @ RPE 7-7.5
D. Split Jerk, 4 sets x 2-3 reps @ 75-80% / RPE 7-8

Notes
Tomorrow we have rowing, double unders and burpees.

You may superset your main lift with another DB/KB or bodyweight movement.

Deadlift: This is the same rep scheme as week 3 if you came to that class try to work a little bit heavier than that day.

Split Jerk: If you are new to this lift, keep a moderate load that allows you to focus on a solid footwork and speed. Mechanics first, then consistency then intensity!

METCON

AMRAP 8 MIN
4 Strict Chin Ups
8 Goblet Squats (32/24kg)
12 AbMat Sit-Ups

Notes
Intent 4+ Rounds

Short and simple burner, aim for steady, unbroken rounds throughout the 8 minutes.

Chin ups: Strict and controlled; break early if needed to avoid hitting failure. Scale volume so you can complete the reps in under 30 sec per round or scale to foot-assisted reps.
Goblet squats: Should feel strong and smooth, keep the chest tall and heels down.
ABmat sit ups: Move fast through these ones but keep tension in the midline to protect your lower back.

The goal is constant movement, find a pace that lets you keep working without long breaks.

CrossFit Group Class Programming Template (WK6/8)

Shawn, Sophia (SVD) and Christina (Tina) during last weekends breathwork and cold plunge seminar

Reflections from Shawn on this experience

Send in your Fight Gone Bad Team names!

Teams please rally and choose a team name for Fight Gone Bad! Here are 4 teams names that have been locked in for 2025 so far!

Lifeguards gone WOD 🛟
Your Husband’s Secret 🤫
The Undeadlifts 🧟
Barbellque 🥩
Kinky Boos👻
Gen (r)X 📟
Hope I WOD Before I Get Old ⏳
If I could beat my time🎤

Workout of the Day

STRENGTH

Split Jerk
4 sets x 2-3 reps @ 75-80%

Notes
Today’s focus is on speed, accuracy, and confidence in the split jerk!
At 75–80%, the load should feel challenging but give you room to practice good mechanics.
Prioritize a smooth and controlled dip and fast drive, then punch yourself under the bar with strong, locked-out arms.
Hold your split stance for a moment before recovering, front foot back halfway, then back foot forward to meet it.
Every rep should look the same. Think about building consistency under load, not testing max strength.

ASSISTANCE

18 Min for Quality
1:00 Bike for Calories @ RPE 5-6
80′ ea arm Single Arm Farmer Carry
130m Run @ RPE 5-6
80′ ea arm Single Arm Overhead Carry

Notes
While this is assistance work, aim for minimal rest and try to just keep moving at a steady groove for the full time.

Bike and run at moderate efforts; you should be able to answer a question but not hold an entire long-winded conversation 😉 Set a baseline for calories in the first round and then aim to hit about that same number in your minute each time.

Choose moderate to heavy loading for the carries, as your mobility and stability allow. In the overhead position, reach through your shoulder and keep the elbow locked out the entire time.

CrossFit Group Class Programming Template (WK6/8)

Stella and Steph post Isabel, 1 Mile Run, Grace last Saturday

Stella’s crossword puzzles on Billboard

Hi, it’s Stella! I’m stoked to announce that I’m one of two puzzlemakers now making a daily crossword for Billboard, which means I might have to start listening to music that’s newer than Phil Collins to do my job. We’ve started out with a week of Taylor Swift-themed puzzles in honor of her new album, and will be wandering through the world of current and classic hits thereafter. Please give the puzzle a try!

https://www.billboard.com/p/billboard-crossword/

Split Jerk Checklist

This 1:45 video shows some quick self checks you can do to ensure you’re in a solid receiving position on the split jerk.

1. Weight balanced between front and back foot
2. Front knee above or behind the ankle
3. Back knee behind the hip
4. Back knee slightly bent
5. Forefoot or back foot in contact with the floor, not flat, not on toes.
6. Split Jerk as wide as your squat stance
7. Even foot pressure

Workout of the Day

STRENGTH

A1. 4×6 Barbell Good mornings
A2. 4x6ea DB Reverse Lunges

Notes
Today’s focus is posterior chain and single-leg strength. After a warm up set or two on the barbell, complete 4 sets of each as a superset. Rest about 60-90 seconds between A1 and A2, and about 1:30-2:00 between full rounds.

Good Mornings: Aim to go heavier than week 2, but only if you can keep a rigid, braced trunk, extended back, and controlled hip hinge.

DB Reverse Lunges: Suitcase style. Go heavier than week 1. Keep balance and smooth control through full range of motion, with the back knee touching the floor lightly on each rep.

METCON

6 Rounds For Time
12 KB Swings (70/53#)
12 Box Jump Overs

Notes
This is a short, powerful workout! Push the pace but keep form sharp and make sure you’re organized for each box jump.

KB Swings: Aim for unbroken sets of 12 with a heavy bell. Drive through the hips, keep shoulders back, and let the bell float.

BJO: Two foot take off, then athletes must step down to the other side of the box. You may face one side of the box or position yourself horizontally to it, and you must travel over to the opposite side. Scale by reducing height of the box. Modify if needed by stepping up to and over the box with both feet.

Move steadily, minimize rest, and keep transitions quick.

CrossFit Group Class Programming Template (WK6/8)

Welcome Foundations grads Karl, Vicky, Ellen and Cole!

Good Mornings with Jeff Nippard

Here is a great, medium length (7:00) video reviewing the muscles trained and technique for barbell good mornings, one of today’s primary lifts.

Workout of the Day

4 Intervals of:

In 3:00:
Bench Press x 15 Reps
AMRAP Row for Meters

Rest 3:00

Notes
This is a repeat! Refer back to 11/16/2024.

This workout is 4 intervals of 3:00 on, 3:00 off with your score being weight used and total meters rowed.
Push hard on the row, but pace strategically so you don’t crash early.
Use the full 3:00 rest to recover; each interval should be treated like a fresh effort.

Bench Press: Try to use the same weight for all 4 sets on the bench press. Choose a weight that you can complete each round in 1–3 sets, about 65–70% of max. Loading at body weight or 3/4 bodyweight would be a lovely challenge for those capable.

CrossFit Group Class Programming Template (WK6/8)

Emily Asher’s Garden Party performing at the 2018 CFSBK Art Show!

Come see CFSBKer Emily Asher perform!

Hello dear ones!

My jazz group Emily Asher’s Garden Party will be performing at two nearby venues in October and I’d love to see the CFSBK community there! If you’ve ever heard me talk about my trombone playing in a QOD, you can come see it IRL at one (or both?!) of the shows below.

October 15 8pm Barbès Brooklyn

An intimate and beloved listening room in Park Slope, Brooklyn. $20 suggested donation. Garden Party Sextet

October 23 6-7pm Perelman PAC (PAC NYC)

Free and open to the public in the Lobby Stage of the impressive new venue in the World Trade Center area of lower Manhattan. Great for the whole family. Garden Party Septet

Rowing with Greater Intensity

This short video from concept2 discusses how to increase your intensity through intentional and connected drives. A key concept noted in the video is that if the legs push 2″, the handle should also move 2″.

Workout of the Day

STRENGTH

Front Squat
4×3 @ 85% – 88% / RPE 8-9

Notes
We have heavy triples today. Focus on bracing, maintaining tension at the bottom of the lift, and creating bar speed. Every rep should have a controlled and deliberate descent. Take time between reps at the top to reset; don’t rush.
Expect the weight to feel heavy but doable; leave just about 1 rep in the tank.
Rest 3 minutes or more between sets to recover fully.

METCON

For Time
130m Run
15 Overhead Squats (135/95/65#)
15 Chest to Bar Pull-Ups
270m Run
12 Overhead Squats
12 Chest to Bar Pull-Ups
400m Run
9 Overhead Squats
9 Chest to Bar Pull-Ups

Notes
Intent ~8-12 min

Run Scaling: 130m>200>270m

OHS: Moderately heavy load that challenges your stability under fatigue. Reduce load as much as needed to achieve your best mechanics and range of motion today. An empty training bar will still provide a potent workout if the correct intent is applied!

Athletes may complete a full snatch that passes through a below-parallel squat as their first rep or use any method of power snatch to get the barbell overhead and then continue into their set.

CTB: For each rep to count, the athlete’s chest somewhere below the collarbone makes contact with the bar.
A. 12-9-6 CTB Kipping
B. 15-12-9 Chin Over Bar Kipping
C. 8-6-4 Strict Variation (CTB, chin over bar, foot assisted)

CrossFit Group Class Programming Template (WK6/8)

Cauvery training to haul heavy bags of clay for her new studio “Hey Clay”

HEY CLAY IS OPENING ITS DOORS SOON!

Hi CFSBK fam, Cauvery here! As you know I’ve been working on opening a pottery studio for about 2 years now and we are so close to opening! We soft open on Sat, Oct 17th and the studio is at 430 Carroll St, a short sprint from the gym 🙂

During the soft opening we are offering a limited number of Founding Memberships and shortly after will be expanding our offerings to classes, workshops, wellness breaks etc. If you are interested in a Founding Membership, head over to our website and check out the perks! Please also share with friends and family who are looking for a new creative space to practice pottery. Hey Clay will be participating in Gowanus Open Studios this year (Oct 18-19) and it would be great to see some familiar faces pop by. And lastly, if you wanna keep in touch with news and our programming please do follow us on Insta @heyclaybrooklyn or sign up for our mailing list.

Thank you for your support!

PS: At one of my first pottery classes, my teacher said that CrossFitters make for good potters because “they have strong abs and arms”. Just sayin’….! 🙂

Workout of the Day

FLOATER STRENGTH

A. Front Squat, 6 x 2 @ 80% – 85% / RPE 7-8
B. Deadlift, 5 x 3 @ RPE 7-8
C. Split Jerk, 4 x 3 @ 70-75% or RPE 6-7
D. Tempo Matador Dips, 4 x 6-10 @ 30×1

Notes
Tomorrow we have front squats, running, chest to bar pull-ups, and overhead squats.

You may superset your main lift with another DB/KB or bodyweight movement.

Dips: If 10 reps at bodyweight on the tempo is no issue, add load. If needed, use a band or foot assistance that allows for at least 6 reps at a time, again maintaining tempo.

METCON

For Time
15-12-9 Calorie Row
9-12-15 Burpees over the Erg

Notes
We did this workout on August 9, 2024.

If you can very comfortably row 20 calories in 1 minute, scale up the row calories to: 21-15-9. Burpee rep scheme remains the same (9-12-15).

Intent is < 6:00. This one is quick and dirty, and provides a perfect opportunity to push yourself. Scale as needed to achieve a high intensity effort from start to finish!

Scale A
12-10-8 Calorie Row
8-10-12 Burpees over the Rower

Scale B
12-10-8 Calorie Row
8-10-12 Burpees

CrossFit Group Class Programming Template (WK5/8)

On Wednesdays we wear white!
(This photo of Cara, Charlie and Steph was from Friday, but I couldn’t think of a cute caption)

On Intensity

Here’s a note from the CrossFit Journal about working with intensity in your training coaches Whit and Erick wanted to share with you

“As important as intensity is, it is even more important to understand the application of it. The level of intensity at which a person works needs to be appropriate relative to their physical and psychological tolerances. That is, the intensity at which someone should work is always and only relative to that individual. As long as someone is working near the limits of their capacity, they will find the same increased benefits from the program whether they are an elite athlete or simply trying to maintain functional capacity for independent living. The important metric to track is not the absolute output of the athlete but rather their output today relative to what they were capable of last week, last month, or last year. If the relative intensity is rising over time and across many different workouts, it follows that the athlete is becoming fitter.”

Workout of the Day

For Time
“Isabel” 30 Power Snatches (135/95#)
1 Mile Run
“Grace” 30 Power Clean and Jerks

Notes
Intent: 20-26 min

This workout combines two iconic benchmarks, Isabel and Grace, with a mile run in the middle… it’s meant to feel tough! The challenge is real, but keep breathing, stay composed, and chip away until the last rep.

Focusing on technique early on will allow you to keep working at higher intensity later: use the hook grip, feel your weight in the middle of your foot, keep the bar close, and maximize leg/hip drive on each rep of the barbell movements.

Snatches: Power. Settle into quick singles or small sets. Don’t waste energy chasing big unbroken sets.

Run: Here is where you regroup! Find a strong but steady pace. You should finish knowing you can get back on the barbell without crashing.

Clean and Jerks: Power. May feel heavy after the run, so stay calm, reset your grip each rep, and keep moving steadily.

Scaling Ideas
Weight:
135/115/95/75/65/45…

Volume:
20 Power Snatches
800m run
20 Clean and Jerks

CrossFit Group Class Programming Template (WK5/8)

Stephen L getting down on yesterday’s sandbag squats. We’re sad to report Stephen will be moving to California soon 🙁

Oihana Looking for Volunteers for Free Body Composition Assessment

Hi CrossFit South Brooklyn community!

I’m Oihana — you’ve probably seen me around the gym. I recently completed the ISAK Level 1 course in body composition assessment, and as part of my certification, I need to complete 20 volunteer assessments.

What it involves:
• Professional skinfold, girth, and breadth measurements (ISAK protocol)
• Takes about 20-30 minutes
• Completely free!

You’ll get feedback on your body composition, which can be a helpful tool for tracking training and nutrition progress.

If you’re interested, please reach out to me on Instagram: @oihana_2 

Workout of the Day

FLOATER STRENGTH

A. Front Squat, 6 x 2 @ 80% – 85% / RPE 7-8
B. Deadlift, 5 x 3 @ RPE 7-8
C. Split Jerk, 4 x 3 @ 70-75% or RPE 6-7
D. Tempo Matador Dips, 4 x 6-10 @ 30×1

Notes
Tomorrow we have power snatches, running, and power clean and jerks!

You may superset your main lift with another DB/KB or bodyweight movement.

Dips: If 10 reps at bodyweight on the tempo is no issue, add load. If needed, use a band or foot assistance that allows for at least 6 reps at a time, again maintaining tempo.

PARTNER METCON

10 Rounds for time (5ea):
9 Strict Toes to Bars
9 Sandbag Squats

Notes
Alternate complete rounds with your partner until each person has performed 5 rounds for a total of 10 as a team.

TTB: Control your tempo on the descent and keep your elbows and knees as straight as you can. Modify by bending the knees, moving through less ROM, or performing incline TTB.

SB: Choose a heavy bag you can complete 9 unbroken reps with!

CrossFit Group Class Programming Template (WK5/8)

Diapers & Dumbbells post workout 

122 CFSBKers Signed up for Fight Gone Bad! Team emails sent

Ya’ll showed up big time for registering for this event and we can’t wait to see the community in full force on 11/1! Last night team emails were sent out with all the info you need. In case you missed here here are the

You can see all the teams here!

TEAM STUFF

The first order of business is to decide on a team name and costumes. People often play off of gym/CrossFit puns or current events/shows. Here are examples from 2023 and 2024. When you’ve got a team name, please reply to this email so we can make it official! We recommend getting a team email thread going. I’ve “volunteered” a captain (highlighted yellow) for each team who will be the point person for making the final call on team decisions. Please have your team name by the end of this week!

FUNDRAISING

While some folks knock it out of the park, our goal is for every person who signs up to raise or donate at least $25 and contribute to the spirit of Fight Gone Bad. To raise money, all you have to do is share the fundraising link with friends and family. It will ask them to write your name in so you can receive credit for their donation. To make things easier, we’ve included template emails that you can personalize and paste which can be found on the Fight Gone Bad page below.

Side note, we’re looking for more prize sponsors so if you or someone you know has a service, business etc that could donate a prize for FGB please let us know!

www.CrossFitSouthBrooklyn.com/FGB

Workout of the Day

STRENGTH

Split Jerk
4 sets x 3 reps @ 70-75% or RPE 6-7

Notes
Focus for most athletes today will be on skill development since we have the increased challenge of the footwork. The split jerk can allow us to move more load overhead due to the ability to get lower underneath the barbell and not have to elevate it as high. That said, newer athletes might find this variation more difficult while working out the timing, accuracy, coordination, and balance of the skill!

Regardless of your experience level, work at loads that allow you to build confidence through repetition. We’re aiming for crisp reps: powerful leg drive, clear timing, accurate footwork, and no press-outs! We will increase loading over the following three weeks.

METCON

AMRAP 12 MIN
200m Run
60 Double Unders
6 Wall Walks

Notes
Intent: 3-4+ Rounds

Scale one, two, or all three movements so no individual round takes you longer than 4 minutes.

DU: < 1 min/round
A. 20-40 Double Unders
B. 45 sec DU Practice
C. 100 Single Unders

WW:
A. 2-4 Full ROM reps
B. 3 Partial ROM reps
C. 3 x 15 sec Angled Hollow Body Inversion Hold

CrossFit Group Class Programming Template (WK5/8)

October 2025: Member of the Month: Madison Kille

interview by JB photo fun by Liz

Madison is the kind of person who can brighten a room just by walking in – always smiling, friendly, and making sure nobody feels left out. Since joining in Spring 2023, she’s gone from never having touched a barbell to picking up and putting down hundreds of pounds, catching her first pull-up and toes-to-bar, and snagging more PRs than we can count. If you’ve ever worked out next to her, you know she’s just as loud cheering for you as she is celebrating her own wins.

Whether she’s crushing a lift, jumping into the Open and Murph, or pulling you into one of her many schemes (this author says, seriously, get your name on her laser tag list), Madison brings a mix of joy and strength to everything she does.

We’re so lucky to have you with us, Madison. Thanks for being the kind of person who makes training fun, community strong, and life a little more adventurous. Congratulations!

Name (and any nicknames):

Hello, my name is Madison! Nicknames: Mother Ginger (friends), Olga (friends at the beach), Cakes (Mom), Mads, Maddie etc.

Where were you born, and where did you grow up?

I was born in Arizona and grew up in Connecticut. 

How long have you been CrossFitting, and how did you find your way to CFSBK?

I started in Spring 2023 – shout out to my fellow Foundations pals Ben and Justin! I kept passing CFSBK on my way to the climbing gym and was eventually lured in like a moth to the flame. 

What keeps you coming back to CFSBK?

Friends, fitness, fun! 

What does CFSBK mean to you?

I’m so grateful to be part of this community! CFSBK means starting my day seeing people (and dogs!) that I love while getting stronger and leaving feeling better than when I arrived.

How has the gym changed your life?

I had never touched a barbell before CFSBK and now I know how to lift hundreds of pounds. I have so many amazing friendships that have taken me to birthday parties, drinks, picnics, rooftops, comedy shows, dancing, baby showers, sword fights, fireworks, brunch, and girl dinners! Brooklyn feels cozier because I run into CFSBKers all around town, and it makes me smile every time! 

Can you share a memorable experience or achievement from your time at CFSBK?

So many! Monica talked me into doing my first CrossFit Open – and also into running my first 5k race. Jen was the first person to tell me I could go heavier and then cheered me on as my back squat 1RM went up by 50lbs in the next ten minutes. Lester convinced me to do my first Murph (and also to start taking line dance classes!) Then of course, my first pullup, my first toes to bar, so many lifting PRs, and so much encouragement from coaches and friends!

What are your current fitness goals?

My number one goal will always be: show up and try to go a little bit harder than the time before. That said, I would very much like to break 300lb on my deadlift – I’ve been so close for so long! – and also conquer my fear of being upside down and get a super solid handstand! 

Program your dream workout:

Question of the day: What kind of tiny elves control your body? What’s their vibe? As we all know, our bodies are controlled and operated by a crew of tirelessly dedicated internal elves – just like cookies are made by little elves in a treehouse bakery. Do you have workshop elves with tinkering energy? Warrior elves? Medieval tavern elves? Do they have names and personalities and lore? Let us discuss extensively! 

Workout: Some of Brett’s fun Friday warm up games, team relay heavy sled push and rope pulls with some chit chat and cheering between turns, handstand practice against the wall, deadlift for a 1RM and everyone gets a PR and we all ring the bell! cashout pet the dogs for max reps, belly rubs for quality, unlimited time.

Program your nightmare workout:

I arrive at the gym and no one else is there. My eighth grade algebra teacher is the coach. I need to solve for x to figure out how many burpees to do. The limit does not exist! I may or may not be wearing pants. 

Favorite and least favorite lift:

Favorites – anything you’d ask an ox to do! Heavy deadlift, sled push, back squat etc. 

Least favorites – I wish it weren’t true, but it’s snatches and cleans! They just haven’t clicked with my body yet, and I still feel like a chucklehead every time we do them! But I persist!

How do you spend your time outside of CFSBK? Do you have any hobbies?

Words I live by: Always Be Scheming. I am usually recruiting for a scheme! If you haven’t been recruited for laser tag in the park yet, I would be delighted to change that! These days I’m also line dancing, hiding tiny ducks in my friends’ homes, doing various loose arts and crafts, breaking out the hammock in the park, always trying to learn new stuff, and enjoying shenanigans of all sorts. 

What are you currently recommending (books, shows, food, etc.)?

Laser tag, lollipops, long hugs, laughter, inventing a holiday, hammocks, scooters, doing errands with friends, spoiling your pet, little treats, high fives, admiring trees, planning adventures, and of course, boldly embodying your most authentic self knowing that you are worthy and wonderful exactly as you are! 

Any advice for new CFSBKers? 

1. Keep showing up as consistently as you can. Make some friends and have fun!  Celebrate every single win, big and small – especially the small ones! Don’t be afraid to ask for help. 
2. I started out feeling like a sack of meat spaghetti held together by anxiety. If this is you, this is my advice, from one spaghetti sack to another: you should definitely participate in any gym event even if you’re nervous. You’ll be fine and it will be fun, I promise! Let your friends talk you into it!
3. Things like tracking your progress, electrolytes, gear (shoes, grips, etc) actually work for all bodies and not just chiseled Olympians! This was news to me! Give yourself permission to try stuff and find whatever works for you! 
4. Be on time! 😉 

Workout of the Day

For Load and Max Wattage:

21 Deadlifts (315/205#)
15 sec Max Wattage Bike
Rest 3 Minutes
15 Deadlifts
15 sec Max Wattage Bike
Rest 3 Minutes
9 Deadlifts
15 sec Max Wattage Bike

Notes
This workout is short, heavy, and explosive. Every set should feel like a sprint.

Deadlifts: Heavy enough to demand respect, but should still allow for quick singles or small touch-and-go sets. Maintain a flat back and tight brace every rep.

Bike: Goal is all-out wattage for just 15 seconds. Empty the tank, then rely on the rest period to recover before the next round.
Use the 3 minutes of rest wisely. Walk around, shake out your legs, and be ready to hit the next effort at 100%.
Expect it to feel like a max effort sprint repeat workout: heavy pull into pure power output.

Scaling
Deadlifts: Drop load to something that allows crisp, heavy sets of 1-5 reps.
Bike: Focus on a hard sprint or RPE 9-10 effort for 15 seconds.

CASH OUT…

Surprise!

CrossFit Group Class Programming Template (WK5/8)

Greg C piping away on those wall balls

109 People signed up for Fight Gone Bad! Registration ends Wednesday night

We’re closing registration for FGB one month ahead of the event. If you want to sign up this is your last chance. Everyone who wants to participate in the event needs to sign up on Zen Planner and if you want to declare a team you’ll also need to do that by end of day. We have a ton of people participating and its going to be a blast!

REGISTER FOR FIGHT GONE BAD on ZEN PLANNER (Mandatory)

DECLARE A TEAM FOR FIGHT GONE BAD (Optional)

Wait, I have questions about what Fight Gone Bad is! Check the event page for all the dirty details!