Workout of the Day

METCON

3 Rounds for time of:
Run 400 m
30 Kettlebell Swings
20 Sit-Ups

Notes
Kettlebell swings should be medium/light weight and 1-2 sets max. Today, note your run splits – do you start fast, then fall off? Or can you sustain a consistent steady pace that keeps your rounds feeling more identical in terms of effort with a little reserve in the tank to push harder at the end if you want.

STRENGTH

Back Squat
3×5, Building

Notes
Perform three work sets of 5 reps building across yours sets after 2-3 warm up sets. If you’re doing the Open, go a little lighter today to prevent too much soreness coming into the weekend…. who knows what 24.3 will bring!

CrossFit Group Class Programming Template (WK3/3)

Yanna being pushed through 24.1 with some of the best teammates on planet earth!

CFSBK 2024 CrossFit Open Leaderboards

Here are this week’s leaderboards after two weeks of competition. Sometimes there is a lag as validated scores process after the cut off. Phenomenal work to EVERYONE who submitted a score for 24.1 & 24.2. We’re in the home stretch now!!!

CROSSFIT SOUTH BROOKLYN OVERALL

CROSSFIT SOUTH BROOKLYN MEN’S OVERALL

CROSSFIT SOUTH BROOKLYN WOMEN’S OVERALL

Age Group Categories

CROSSFIT SOUTH BROOKLYN WOMEN 65+

CROSSFIT SOUTH BROOKLYN MEN 65+

CROSSFIT SOUTH BROOKLYN WOMEN 60-64

CROSSFIT SOUTH BROOKLYN MEN 60-64

CROSSFIT SOUTH BROOKLYN WOMEN 55-59

CROSSFIT SOUTH BROOKLYN MEN 55-59

CROSSFIT SOUTH BROOKLYN WOMEN 50-54

CROSSFIT SOUTH BROOKLYN MEN 50-54

CROSSFIT SOUTH BROOKLYN WOMEN 45-49

CROSSFIT SOUTH BROOKLYN MEN 45-49

CROSSFIT SOUTH BROOKLYN WOMEN 40-44

CROSSFIT SOUTH BROOKLYN MEN 40-44

CROSSFIT SOUTH BROOKLYN WOMEN 35-39

CROSSFIT SOUTH BROOKLYN MEN 35-39

Workout of the Day

 STRENGTH

Pause Bench Press
4×6, Across

Notes
This is the final exposure of Bench Press for this Open Cycle. This week should be your heaviest yet, still leaving 1 rep in reserve. Use a spotter so you can focus on maintaining a solid position throughout the lift.

METCON

EMOM 12:00
1-5 Kipping Pull-Ups
3-10 Push-Ups
10-15 Air Squats

Notes
Choose a rep range that will allow you to complete all three movements in under 1:00 for all 10 rounds. If you start to get behind, adjust your reps to stay within about :35-50 of work.

If you’re doing the Open, you don’t need to make this as hard as you can. Expect Pull-ups and Squats of some kind to be programmed on 24.3. So this can be performed as a maintenance workout. Do not rip your hands! If it’s getting sketchy, move to a strict variation or even ring rows.

Scaling Ideas:
A. Kipping/CTB, as written
B. Strict
C. Banded Strict, Jumping Chin Over Bar, Jumping Chest to Bar

CrossFit Group Class Programming Template (WK3/3)

The calm before the storm. Tanner getting ready for 24.2
Check out more pictures by RJ @Red.Shoes.Media on our Flickr here!

DON’T FORGET TO SUBMIT YOUR 24.2 SCORES!!

Your 24.2 scores need to be submitted BY YOU to games.crossfit.com by 8pm tonight. If you forgot your judges name, you can put David Osorio, Brett Ferguson or Whitney Hubbard as your judge.

Not too late to sign up for The UpsideDown Class Series Starting today!

This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at Crossfit. Come advance your capabilities through this inversion work deep dive. Experienced hand balancers and new students are equally challenged and welcome. There is no age limit, or weight limit. Please bring an open mind, patience, and the ability to touch the floor! Pet photos are also encouraged.

Workout of the Day

STRENGTH

A1: DB/KB Bench Supported Bent Over Row
3×6-10 ea

A2: 1/2 Kneeling Windmill
3×6-10 ea

Notes
Work through the couple at a steady pace increasing the load each set.

METCON

20:00 for Quality
1:00 Run, Row or Bike
1:00 Farmer’s Carry or Sandbag Carry
1:00 Tuck-Ups
1:00 Burpees

Notes
Try to keep moving through each station at an aerobic pace. Aim to get 4+ rounds within 20:00. For the run, perform a 130m jog or run for :30 in one direction then turn around and jog back. For the Carries, choose a moderate load that you can hold onto the entire minute.

CrossFit Group Class Programming Template (WK2/3)

24.2 Friday Night Lights “Aloha” Photoset

Check out the 24.2 Photos on our Flickr!! These were taken by RJ at Red Shoes Media. So many amazing shots!!

CrossFit Open Workout 24.2

As many rounds and reps as possible in 20 minutes of:

300-meter row
10 deadlifts 
50 double-unders

♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

See the full description for standards, scaling options and age group variations. 

Coach David’s notes on 24.2:

CrossFit Group Class Programming Template (WK2/3)

24.2  Theme: “ALOHA”

Ride the wave of tropical vibes and Aloha spirit for our 24.2 Beach Bash!

Dive into the fun with your boldest neon, brightest florals, and sassiest Magnum PI mustaches! Embrace a sunshine state of mind and hang ten attitude as we transform the gym into a beachside paradise. Whether you’re channeling the retro flair of beachside Jazzercise or riding a wave of tropical chic, let’s bring the heat to this epic workout luau.

So grab your leis, dust off your sunglasses, and get ready to hula 24.2 away, let’s make Open waves and memories

Workout of the Day

ASSISTANCE

Weighted or Strict Pull-Ups
3-2-2-1-1

Turkish Get Up
1 rep ea

Notes
In 5 total sets, alternate between both exercises working up to a challenging load on the Pull-up and Turkish Get Up.

Strict Pull-Up Options
Weighted
Body weight or partner spotted (no bands)
3 Negatives
5 Self Assisted

FLOATER STRENGTH

A. Pause Bench Press 4×8, Across

B. Overhead Squat 3×5, Building

C. Power Clean or Power Snatch 5×3

D. Strict Press 4×5, Building

Notes
Choose one lift that best rounds out your training week thus far. Tomorrow’s workout, CrossFit Open 24.2, is a longer time domain with a lot of hinging (row and deadlifts) paired with jumping.

If you are new to the Olympic lifts you can work from the hang today instead of the full lift. If you are planning to do the Open it would be wise to skip deadlifts and even working from the floor – opt for the hang instead.

CrossFit Group Class Programming Template (WK2/3)

Karl with that eagle eye on AJ’s reps! Speaking of, we are looking for volunteer judges for 24.2 Friday Night Lights. Please just come on down and make yourself available when we call out for judges. TYSM!!

24.2 Released

Now that 24.2 has been released we can start preparing for this weekend. This is a long one with lots of pulling. We will have some coaching tips for the workout posted tomorrow but for now, we’ve expanded the Friday Night Lights heats to 12 so you can recheck if there is more space.

24.2 Theme for Friday Night Lights and Saturday Classes: “ALOHA”

Ride the wave of tropical vibes and Aloha spirit for our 24.2 Beach Bash!

Dive into the fun with your boldest neon, brightest florals, and sassiest Magnum PI mustaches! Embrace a sunshine state of mind and hang ten attitude as we transform the gym into a beachside paradise. Whether you’re channeling the retro flair of beachside Jazzercise or riding a wave of tropical chic, let’s bring the heat to this epic workout luau.

So grab your leis, dust off your sunglasses, and get ready to hula 24.2 away, let’s make Open waves and memories!!

Workout of the Day

5 Rounds for load and reps of:

Minutes 0-2:30:
10 Strict Barbell Press

Minutes 2:30-5:00:
AMRAP 2:30
Floater Exercise
15/10 Air Bike Calories

Notes
This is a 25 minute workout. Every 2:30 minutes alternate between the strict press and the AMRAP until you’ve completed 5 rounds of each movement. The strict press should be performed in 1-3 sets each round and the weight can stay static or go up as long as you don’t fail any reps. For the floater exercise, choose a movement that rounds out your week the best so far.

Floater Exercise Options
15 Kettlebell Swings
15 Tuck Ups or V-Ups
10-16 Box Jumps or Alternating Box Step Ups

CrossFit Group Class Programming Template (WK2/3)

RJ has done it again! Check out RJ Red Shoes Media’s shots from Friday Night Lights. These are just some spotlight pics, see the much larger full album here.

Want a free CFSBK Membership + Hourly? Join our Front Desk Staff!!

CFSBK is looking for new talent to staff the Front Desk. Responsibilities include handling inquiries from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, On top of an hourly wage, FD staff will also receive a comped membership. We are looking for someone who can keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).
We will be interviewing ASAP and hiring a new staff member for immediate training. The shift we are looking to fill is below, so before applying, please make sure this fits with your schedule.

Thursday: 5:45am-11am
Friday: 5:45am-12pm

General availability for coverage.

Email charlie@crossfitsouthbroooklyn.com to apply.

Workout of the Day

STRENGTH

Deadlift
5-5-5

Notes
Work up to a technically sound heavy 5 on the deadlift. All reps pulled from a dead start. If you’re doing the Open… or are still just sore from 24.1 (!) go easier today and just move some sub-maximal weights really well.

METCON

For Time:
60 Calorie Row
60 Wall Ball Shots

Notes
How fast can you go and not crash and burn? For some, this workout will be a sprint, for most pacing will be key. If this is an easy number of wall ball shots for you, consider going heavier or doing a very large set as fast as you can, while still maintaining range of motion standards.

CrossFit Group Class Programming Template (WK2/3)

New UpsideDown Class Series!

This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at Crossfit. Come advance your capabilities through this inversion work deep dive. Experienced hand balancers and new students are equally challenged and welcome. There is no age limit, or weight limit. Please bring an open mind, patience, and the ability to touch the floor! Pet photos are also encouraged.

Workout of the Day

STRENGTH

Overhead Squat
3×5, Building

Notes
Perform three work sets of 5 reps building up to a technically sound overhead squat from the racks. If you’re doing the Open, today is a good refresher for any overhead squats or snatch that may show up in one of the upcoming workouts.

METCON

For time:
100 Double Unders
10 Hang Power Snatches

80 Double Unders
8 Hang Power Snatches

60 Double Unders
6 Hang Power Snatches

40 Double Unders
4 Hang Power Snatches

20 Double Unders
2 Hang Power Snatches

Notes
Snatches: Go heavy enough that each round of hang power snatches can be completed in 1-2 sets, but not so heavy you have to resort to singles. (+/135/115/95/75/55)

Doubles Unders:
Full Volume: 300 reps
75% Volume: 75-60-30-15 (180 Reps)
50% Volume: 50-40-30-20-10 (150 Reps)
Singles: Double Volume

CrossFit Group Class Programming Template (WK2/3)

 

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CFSBK 2024 CrossFit Open Leaderboards

Check out the leaderboards below to see how things shook out for 24.1. Amazing work to EVERYONE who took on 24.1 and put up a score. You are all AMAZING!!!!!

CROSSFIT SOUTH BROOKLYN OVERALL

CROSSFIT SOUTH BROOKLYN MEN’S OVERALL

CROSSFIT SOUTH BROOKLYN WOMEN’S OVERALL

Age Group Categories

CROSSFIT SOUTH BROOKLYN WOMEN 65+

CROSSFIT SOUTH BROOKLYN MEN 65+

CROSSFIT SOUTH BROOKLYN WOMEN 60-64

CROSSFIT SOUTH BROOKLYN MEN 60-64

CROSSFIT SOUTH BROOKLYN WOMEN 55-59

CROSSFIT SOUTH BROOKLYN MEN 55-59

CROSSFIT SOUTH BROOKLYN WOMEN 50-54

CROSSFIT SOUTH BROOKLYN MEN 50-54

CROSSFIT SOUTH BROOKLYN WOMEN 45-49

CROSSFIT SOUTH BROOKLYN MEN 45-49

CROSSFIT SOUTH BROOKLYN WOMEN 40-44

CROSSFIT SOUTH BROOKLYN MEN 40-44

CROSSFIT SOUTH BROOKLYN WOMEN 35-39

CROSSFIT SOUTH BROOKLYN MEN 35-39

Workout of the Day

STRENGTH

Pause Bench Press
4×8 Across

Notes
Perform three work sets, ideally at the same weight. Try to make the first set challenging to hit 10 but keep a rep or two in reserve on each rep. Next week we’ll do 4×6 where you can bump the weight up a bit.

Pause for at least 1 count at the chest. The pause will increase your time under tension and eliminate the stretch reflex which makes pressing out of the bottom of the rep more difficult. Expect that you may need to decrease your weights with the pause and use a spotter for your sets.

METCON

AMRAP 12:00 of 2-4-8-10-12….
Strict Toes to Bar
Push Ups
Alternating DB Goblet Hold Reverse Lunges 

Notes
Every round add 2 reps in this ascending ladder. Dumbbell weights: 50/35/20#.

This will be pretty taxing on your grip and core. Try to eliminate as much back swing when performing your strict toes to bar.

TTB Scaling:
A. Strict Knees to Elbows
B. Strict Hanging Knee Raise
C. Supine Strict Toes to Bar
D. Supine Leg Lowering

CrossFit Group Class Programming Template (WK2/3)

Welcome Foundations grads Paul, Annie and Seth!

Don’t forget to submit your 24.1 Scores!!

Your 24.1 scores need to be submitted BY YOU to games.crossfit.com by 8pm tonight. If you forgot your judges name, you can put David Osorio, Brett Ferguson or Whitney Hubbard as your judge.

Workout of the Day

METCON

5 rounds for time:
20/16 Calorie Row or 20/16 Calorie Bike
30/20 Tuck Ups
10 Bent Over Dual DB Rows or Body Rows

Notes
If you did the Open workout yesterday and feeling sore, you can dial down the intensity and reps and just focus on moving.

ASSISTANCE

3-4 sets for quality and load:
12-20 Low Switch Cossack Squats
10-12 DB Skullcrushers
10-12 DB Hammer Curls

Notes
For the low switch cossack squats, if needed use a rig for support to get into a lower position. Perform 6-10 reps per leg, alternating back and forth.

Need to do 24.1????

Today Coach Cody Mooney will be doing 24.1 at 9am and asked if anyone wanted to join him to throw down! We also have extended Open Gym hours today from 1-4pm incase you need to get in. If you can coordinate with someone to help judge you that would be ideal but if folks are around don’t be shy and ask or pair up!

CrossFit Group Class Programming Template (WK1/3)

(Text and interview by Julie Barnard)

Let’s give a big round of applause for our March Member of the Month, Omar Francis! For the past seven years, Omar has brought nothing but dedication, passion, and positivity to CFSBK. His love for CrossFit, Cleans, and love/hate relationship with Double Unders, inspire us all to push harder and aim higher in every workout.
Beyond his performance, Omar’s warmth, optimistic outlook, and love for his swolemates, make him a cherished member of our community. Not to mention, his affection for those weekend baked goods always brings a smile to our faces. (*Shoutout to the Fit Baker – Cidney Falk!)

Congratulations, Omar, on being our March Member of the Month. Your hard work and spirit truly embody the essence of our CFSBK fam!
Name (and any nicknames):
Omar Francis

Where were you born, and where did you grow up?
I was born and raised in Bronx, NY

How long have you been CrossFitting, and how did you arrive at CFSBK?
Me and Inna (my wife) started working out in our friend Pearl’s garage. During that time we were subjected to various CrossFit movements like squats, deadlifts, bench press etc. We even went Keto for a while (about 9 or so months) which had results, but ultimately wasn’t sustainable. Pearl then recommended CSFBK, and we took the foundations class. I initially started with just class cards while deciding to make the commitment, until I was in a group class workout and I was the last one to come back in after running, and all of the equipment was put away since they thought that everyone was done with the workout. Someone then asked if I wanted to finish, and I said “Sure”. About 3 or 4 people took the time to get my equipment back out for me to finish the workout and cheer me on. I made my decision then, and haven’t looked back! I’ve been more of the regular coming to class. Took a slight hiatus during the heights of the pandemic, but I’m more consistent these days.

What are your current fitness goals?
Getting better at gymnastic movements, shedding some extra pounds. Understanding these things takes time, so just focusing consistently on the small things. I remember when Double Unders used to be one of my goals, and over some years I’ve gotten much better with them.

What keeps you coming back to CFSBK?
It’s a good reason for me to get out the house, see all my swolemates at the gym. Basically its my main social outlet outside of work, so definitely good for my mental state. Also the baked goods on Saturdays.

Program your nightmare workout

1 mile run then:
For time, Ascending ladder (1, 2, 3, 4, 5…. 10)
Barbell Thrusters 95#
Burpee over Bar
Then, another 1 mile run

Program your dream workout

10 min AMRAP
10 alternating dumbbell snatches
5 box jumps

Into

3:00 (max Clean and Jerk)

Favorite and least favorite lift
Favorite is the Clean
Least Favorite: Snatch possibly? Only because of recent events, but I don’t really have a least favorite lift. If thrusters count, then that.

Ask me about that time I…. Worked on my double unders! (This is for you Megan)

What are you recommending right now?
Not your typical recommendation, but sometimes its best to work on the small daily improvements (in life and CrossFit) as that is what will add up to changes in the long run.

What are you up to when you’re not at 597 (or 608) Degraw Street, and do you have any hobbies?
Dad to a newly 5yr old, most of my free time is taken by her. Outside of that and work, still attempting to learn Russian, and playing video games.

Any advice for new CFSBKers?
Just coming in the door consistently is a reason to celebrate!

And last but not least, what should we look for in a future member of the month?
Not sure. I feel like everyone is a member of the month in some way 🙂