Workout of the Day

FLOATER STRENGTH

A. Back Squat
5-4-3-5

Notes:
Aim to load heavier than the previous exposure (6-5-4-6).

B. Romanian Deadlift
4 x 8-10 @ 3011 Tempo

Notes:
Work at an RPE of about 7/10. This is intended as a slight deload from the heavier deadlifts we’ve been doing in the past three weeks. Focus on keeping the movement as a pure hip hinge, working through the range of motion you currently have access to.

C. Strength Superset (Thursday)
C1. Lateral Box Step Downs, 4 x 6 ea @ 3011 Tempo
C2. Alternating KB Gorilla Row, 4 x 12-16 alt (6-8ea)

Notes:
Choose a box height you can use a controlled 3 second descent on, where your toe or heel just barely kisses the floor before returning to stand. Do not step all the way down or put weight onto that free leg to push off from. Load as appropriate: bodyweight, plate press-out/counterbalance, or goblet.

D. Bench Press
5-5-5-5

Notes:
We are not bench pressing this week in the program, so if you’re coming M/T/W/TH, then this is the option for you!

METCON

4 Rounds For time
8 Alternating DB Snatches
4 Box Jumps

Notes:
The intent of this workout is to use heavier loading and a higher box than you normally would, given the low rep count. You may snatch the DB by any means as long as it moves from the ground to overhead in one continuous motion: power snatch, split snatch, squat snatch. Each round is 8 total reps, 4 each side.

Suggested DB weights are 70#/50#/35#.
Suggested box heights are 30″/24″/20″.

Take it 1 rep at a time, work at a deliberate pace, and get outside your comfort zone!

CrossFit Group Class Programming Template (WK4/8)

Olivia, Joy and Jamie going balls to the wall

The 2024 CrossFit Open registration is live!

What is the Open?
The Open is the first phase in the CrossFit competitive season consisting of three workouts programmed over three weeks. The vast majority of people participating in the Open are doing it for fun, to be part of the global community, to celebrate their affiliate and/or to challenge themselves. The best in the world do it to qualify for the next levels of competition which eventually lead to the CrossFit Games. One workout is released each week with three versions to choose from (“Rx’d” “Scaled” and “Foundations”) so that ANYONE regardless of ability or experience can participate. This is the one time a year everyone in the global CrossFit community comes together to celebrate fitness and throw down as one. It’s not uncommon for over 300k people to participate in the open!!

How does it work?
The first thing you need to do is register at CrossFit.com and make sure to put CrossFit South Brooklyn as your home affiliate. Through the three weeks of competition we’ll program the Open workout in group classes every Saturday as well as a special Friday Night Lights version if you want a little more fanfare around the event. This is a great opportunity to lean into the spirit of competition and “nerd out” on a workout much more than you typically would!

Workout of the Day

STRENGTH

Back Squat
5-4-3-5

Notes:
Aim to increase loading from last week’s sets (6-5-4-6). This is the lowest rep count we’ll see before resetting to higher volume sets next week, so get after it!

PARTNER METCON

AMRAP 16:00
8 Burpee Pull Ups
8 Shuttle Runs (40′)

Notes:
This workout is a play on Open WOD 23.2!

For the burpee pull up, choose a bar that your fingertips cannot touch when standing directly underneath it with arms reaching overhead, thumbs together.

After the burpee, you may jump as high as desired and follow through with your pull in order to finish with the chin over the bar. Athletes can do strict or kipping pull ups.

1 Shuttle Run = 20′ feet down, 20′ back. At each turnaround, both feet and one hand must touch down behind the line.

Burpee Pull Up Scaling
A. 4-6 reps/round
B. 4 Banded Strict Pull Ups + 8 Burpees

CrossFit Group Class Programming Template (WK4/8)

The 2024 CFSBK Community Art Show!

Thank you!

This year was another incredible community art show at CFSBK. Big thanks to our organizers, JB, Liz, Amy & Katie for making our 9th show become a reality. Shoutout to Lago, Katherine, Matt and Meredith for lending a hand on the set-up and breakdown. And of course, thank you to all our amazing community members artists who brought art, made cookies, read tarot, played music, tattooed and poured wine! We had a phenomenal turn out because of all your amazing art! See you next year for the 10th(!) community art show!

Workout of the Day

FLOATER STRENGTH

A. Back Squat
5-4-3-5

Notes:
This is tomorrow’s rep scheme. Aim to load heavier than the previous exposure (6-5-4-6).

B. Deadlift
Every 2:30 x 5 sets:
6 Touch and Go Deadlifts + 4 Tall Box Jumps (step down)

Notes:
If you were here for week 1, you might aim to work at around 75% of your heavy triple. That’s a guideline, not a rule. The intent is to move a heavy-ish load for 30 reps, with a focus on bar speed and jumping power. Immediately after the 6th deadlift, move to your box for the jumps. Use a box that allows you to land with the knees and hips either fully or mostly extended. Soft boxes are a great idea here! #savetheshins

C. Push Jerk
5-5-5-10-10

Notes:
Work up to a heavy-ish set of 5 reps, and then back off for two more sets of 10 at lighter weight. Practice efficiently cycling the barbell.

D. Gymnastics
A1. 4 sets x 2 Handstand Kick Up (+hold) OR Wall Walks
A2. 4 sets x 4-8 Strict Knees to Elbows OR Strict Toes To bar

Notes:
Athlete’s choice here, or mix and match. On the KTE/TTB, work on using the straight-arm-push of the lats to lever your chest and shoulders behind the plane of the bar and elevate the hips.

METCON

AMRAP 4 MIN
8 alt Renegade Row
8 alt DB Front Rack Reverse Lunge

Rest 2 min

AMRAP 4 MIN
4 Strict Ring Dips
20 KB Swings

Notes:
Choose one set of DB’s to execute both your renegade rows and lunges, based on whichever movement is more challenging. 8 total alternating reps / 4 ea side.

Choose a KB that will be challenging but achievable for 20 unbroken reps.

Ring Dip Scaling:
A. 2-3 Strict Ring Dips
B. 4 Heel Assisted Ring Dips
C. 4 Matador Dips
D. 4 Parallette or Bench Dips

CrossFit Group Class Programming Template (WK3/8)

Happening Today: Intro to Strongperson

Join Strongperson competitor Cara Claymore for free intro on how to life heavy and awkward implements! Registration for this event must go through the Phoenix and participants are asked to honor the 48 hours of sobriety associated with the Phoenix.

Click here and search put in 11217 for the zip code to locate this registration for this event.

Workout of the Day

PARTNER METCON

6 Rounds For Time (3 Each)
5 Shoulder to Overhead @ 165/115/85#
25/20/16 Calorie Row

immediately into

6 Rounds For Time (3 Each)
10 Shoulder to Overhead @ 115/85/65#
15/12/10 Calorie Row

Notes:
In this workout, partners will alternate full rounds of work.

Athlete A performs 5 STOH and their row calories, then Athlete B performs 5 STOH and row calories. They continue until each has done 3 rounds, 6 total.

After the first section, athletes will strip their bars to a lower weight and continue in the same fashion.

The first weight should be on the heavy side of moderate, where you can complete the 5 reps in 1-2 sets. The second weight will be on the light side of moderate, but with more reps and increased fatigue, again it may be done in 1-2 sets. Any method of shoulder to overhead is allowed: split jerk, push jerk, push press, or strict press. Just make sure you fully extend the knees and hips at the top of each rep before cycling into the next.

Intent for rowing in part 1 is in the realm of 75-90 seconds, and in part 2 about 1 min or less. Scale accordingly.

CrossFit Group Class Programming Template (WK3/8)

SEE YOU TONIGHT!!!!

Thank you in advance to all the artists taking part in this event and the hard work of our community events organizer JB and Amy, Liz and Katie for bringing this year’s event to life!

Workout of the Day

CrossFit Group Class Programming Template (WK3/8)

Several CFSBK legends in this barbell warm-up!

Happening today: NEW, OLD, & EXPECTING DADS MEETUP

Are you a new dad? Are you going to be a new dad? Were you once a new dad and have so much knowledge and insight to share with those new to the dad game?

Do we have the thing for you!

Tong and Coach Grant are starting a Dad’s group.

Join fellow CFSBKers to have a beer and build community around fatherhood! (Anyone is welcome–non-CFSBKers, non-Dads.)

When: 4-8pm on Friday, Jan 19th
Where: Three’s Brewing (333 Douglass)
LINK: ADD TO CALENDAR

Workout of the Day

CrossFit Group Class Programming Template (WK3/8)

Sarah Mount performing an acoustic set at the 3rd CFSBK Community Art show in 2016

Workout of the Day

CrossFit Group Class Programming Template (WK3/8)

The Upside Down Class Returns

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.

Upside-Down- Beginners Series-February

Beginner level is either for repeat students looking to expand their basics or for new students to learn the appropriate foundations for the intermediate class.

Monday 2/5- 6-7pm
Monday 2/12- 6-7pm
Monday 2/19- 6-7pm
Monday 2/26- 6-7pm

Register here

Upside-Down-Intermediate Series- February

Intermediate class is for students who have worked on foundations with Coach SuzanneMichelle previously and would like to progress further.Monday 2/5-7-8pm

Workout of the Day

FLOATER STRENGTH

A. Back Squat
6-5-4-6

Notes:
Aim to load heavier than last week (7-5-3-7).

B. Deadlift
Every 2:30 x 5 sets:
6 Touch and Go Deadlifts + 4 Tall Box Jumps (step down)

Notes:
If you were here for week 1, you might aim to work at around 75% of your heavy triple. That’s a guideline, not a rule. The intent is to move a heavy-ish load for 30 reps, with a focus on bar speed and jumping power. Immediately after the 6th deadlift, move to your box for the jumps. Use a box that allows you to land with the knees and hips either fully or mostly extended. Soft boxes are a great idea here! #savetheshins

C. Pause Hang Snatch
2-2-2-2-2

Notes:
Pause for 1 full second at the hang, with the barbell just above the knee, on each rep. This is a full snatch, receiving the bar in a full depth overhead squat. Beginner athletes may do a Pause Hang Power Snatch + Overhead Squat.

D. Gymnastics
A1. 4-6 sets x 20′ Handstand Walk*
A2. 4-6 sets x 4-8 Strict Knees to Elbows OR Strict Toes To bar

Notes:
Scale the handstand walk by decreasing volume, practicing free-standing handstand kick-ups, or completing 4-5 sets x 2-4 wall walks.
Athlete’s choice on the second movement! In either case, work on using the straight-arm-push of the lats to lever your chest and shoulders behind the plane of the bar and elevate the hips.

METCON

4 Rounds For Time:
5 Single Arm DB Chainsaw Row – L arm
5 Single Arm DB Hang Power Clean and Push Press – L arm
5 Single Arm DB Chainsaw Row – R arm
5 Single Arm DB Hang Power Clean and Push Press – R arm
15 Straight Leg Sit Ups

Notes:
We’re looking for a relatively quick burn on today’s conditioning. Choose a challenging DB weight than you can do all 10 reps on one arm unbroken before switching to the other side.

Both heads of the DB should touch the floor at the beginning of each chainsaw row rep.

The sit ups are ideally done without a break as well, so adjust the volume accordingly. In this variation, gold standard is touching the toes on each rep. If current mobility doesn’t allow for that, find your furthest achievable reaching point and hit that consistently.

CrossFit Group Class Programming Template (WK3/8)

Adam taking for 275 for a ride

NEW, OLD, & EXPECTING DADS MEETUP

Are you a new dad? Are you going to be a new dad? Were you once a new dad and have so much knowledge and insight to share with those new to the dad game?

Do we have the thing for you!

Tong and Coach Grant are starting a Dad’s group.

Join fellow CFSBKers to have a beer and build community around fatherhood! (Anyone is welcome–non-CFSBKers, non-Dads.)

When: 4-8pm on Friday, Jan 19th
Where: Three’s Brewing (333 Douglass)
LINK: ADD TO CALENDAR

Workout of the Day

STRENGTH ASSISTANCE

3-4 Progressive Sets
A1. 2-4 Weighted Chin Ups
A2. 10-15 ea Single Leg Calf Raise

Notes:
Build to something heavy for the rep range on the weighted chin up.
If you can not do a weighted chin up, complete 4 sets of max reps at bodyweight.
If you don’t yet have a bodyweight chin up, do partner assisted or very challenging banded reps today.

On the calf raises, work on a steady tempo, lifting as high as possible, consistently, on each rep. If 15 reps is no problem, you may increase volume or add a DB in one hand for extra load.

3 Progressive Sets
B1. 20 Alternating Seated Pike Overs (10ea)
B2. 12-16 Seated Bent Over Reverse Flyes

Notes:
On the pike overs, use a DB or KB as a target to lift the legs up and over. Scale by adjusting hand and torso position.
On the flyes, use a light weight at first so you can focus on a full range of motion with a good scapular squeeze at the top of each rep. Resist “shrugging” up into the upper traps here. Add weight as appropriate!

STRENGTH

Back Squat
6-5-4-6

Notes:
We have 1 less rep in each work set today compared to week 2. Aim to use heavier loads on each set than what you did last week.

With this “wave” loading, the intent is that we complete 4 challenging work sets, increasing load from the first to second, and second to third. It should feel like you have 1-2 reps “in reserve,” but no more than that. Aim to go heavier on that final set than the first!
Here’s an example of how an athlete might approach today’s lifting:
Warm Up Sets (3-4): 45×8, 135×6, 185×4, 205×2
Work Sets (4): 225×6, 240×5, 255×4, 235×6

CrossFit Group Class Programming Template (WK3/8)

Photos by Rj (Red Shoes Media)

Last weekend RJ came back and took some shots on a Saturday at CFSBK. Here are a couple samples of his amazing work, you can see the full set on our Flickr.

Workout of the Day

FLOATER STRENGTH

A. Back Squat
6-5-4-6
(This is tomorrow’s rep scheme.)

B. Deadlift
EMOM X 10 MIN: 2 reps @ 85-90% of Week 1’s Heavy 3.

C. Bench Press
10-8-6-4
*Option to superset 4×16 alt reverse lunges, loaded anyhow.

D. Gymnastic Capacity
Option 1 (strength): 5 x 8-12 Banded Strict Pull up
Option 2 (skill/capacity): 7 x 4-8 Kipping CTB or “peak pull” Pull Ups (as high as possible)

E. Hang Clean
2-2-2-2-2

Notes:
Back Squat: Aim to load heavier than last week if you hit that exposure.
Deadlift: You may touch and go the second rep today. If you were not here for week 1, use a recent heavy triple or double to guide your loading. Otherwise, find something that feels like a 7.5-8/10 RPE and work there!
Gymnastics: Choose one of the options based on your current are of opportunity (strength or skill). Whether strict or kipping today, work on your “peak pull” — pulling as high as possible on each rep. This might mean you start with CTB and gradually adjust down to a chin over bar pull.

METCON

6 Rounds for Time
12/9 Calorie Row
12 DB Deadlifts
8 Kipping Knees to Elbows

Notes:
We’re aiming for an 8-10 minute workout here, on average. Scale accordingly!
DB weight should be an unbroken, heavy set of 12
On the Knees to Elbows, work on engaging your lats and pushing the shoulders back behind the plane of the bar on each rep. Keep the arms straight. The rep is complete when the knees touch the elbows themselves, not the triceps.

Knees to Elbows Scaling:
A. 8 Kipping
B. 4-6 Kipping
C. 4-6 Strict KTE
D. 8 Kipping knees to chest (lift as high as possible on each rep)

CrossFit Group Class Programming Template (WK2/8)

Candid moments at Open Gym

Happening today: Knee Seminar with Coach Brett

Knee Strength, Stability, and Range of Motion Seminar with Coach Brett

After a few years of significant knee pain, constant swelling, and not being able to do Box Jumps/Cleans/Jump Rope/etc, I started following a knee program recommended to me by a physical therapist that I respect. I spent the last 5 years practicing and training the movements to strengthen the connective tissue (calves, anterior tibialis, quads, hamstrings) around my knees. My knees are now stronger than ever AND have more controlled range of motion than I have had previously. It was a long road, but I’m now doing Cleans, Box Jumps, Double Unders and even Pistols(!) again! In this Seminar I’d like to share with you what I’ve learned to help you get out of knee pain, to break through your squat plateaus, or simply help you move through everyday life in a more confident way.

Who is this Seminar for?
Tired of knee pain when you move? Plateauing on strength gains with your squats? Have a feeling of dread or fear when you see Wall Balls or Jump Rope programmed in Group Class? Looking for a daily routine to keep your knees active? Want to jump higher? Want to simply be able to keep doing the things you love to do without stiff joints getting in the way? Are you shaking your head, thinking, “If you had my knees, you’d understand…”? I thought that too. If you answered “Yes” to any of those questions….this seminar is for you.

What you can expect
We’ll spend three hours together going through all of the movements in the program to make sure you have a proper understanding of progression and execution. I’ll take you through a full workout for your knees, starting with assessment, muscle activation, range of motion work, strength work, finally finishing with some mobility. We’ll go through detailed progressions to take you from where you are to start building those bulletproof knees. You’ll leave with a specific plan on how to advance toward a greater PAIN FREE range of motion and how to systematically add load to the movements.

This event is sold out. Stay tuned for future seminars!