Workout of the Day

STRENGTH

Pause Bench Press
8-8-8

Notes
Work up to a top set of 8 on the Pause Bench Press. Hold the bottom of each rep for a 2 count.

METCON

Buy In:
30/24 Calorie Bike

Followed by:
30-20-10 Reps of:
Burpees
Tuck-Ups or Sit-Ups

Notes
Hit the bike buy in at about 80% effort so that you don’t hit a wall before the couplet.
If needed, scale the burpee volume to 25-15-5

CrossFit Group Class Programming Template (WK1/9)

Emily and Tong with some tandem Sumo Deadlift High Pulls

New Equipment Ordered

We’ve got some new equipment on the way. Get stoked!!! What else do you think we need?

Lat Pulldown with cable attachments x1

Workout of the Day

PARTNER METCON

10 Rounds for time:
10 Deadlifts
15 Box Jump Overs
20/15 Cal Row

Notes
Alternate full rounds with a partner until each person has completed 5 rounds for a sum of 10. The deadlifts should be somewhat challenging to complete 10 with but the first 1-2+ rounds should be unbroken. (+/225/185/155/135/95/..)

CrossFit Group Class Programming Template (WK1/9)

Stella manifesting two of her passions by doing Fight Gone Bad dressed as a pencil with her team the CrossWods.

Workout of the Day

STRENGTH

Pause Back Squat
8-8-8

Notes
Work up to a top set of 8 on the Pause Back Squat. Hold the bottom of each rep for a 2 count.

METCON

For Time:
Run 800m
30 Wall Ball Shots
Run 400m
20 Wall Ball Shots
Run 200m
10 Wall Ball Shots

Notes
This workout should be sub 14:00 with some folks performing it sub 10. If needed, scale the run volume to 400/270/130m

CrossFit Group Class Programming Template (WK1/9)

Joey does not care if your fingers are or are not hot dogs, the standard is the standard.

Fight Gone Bad Pix

Check out our Flickr page to see recently updated action shots from Aaron W and team portraits by Thomas H!

Most Popular Fitness Trends The Onion

Workout of the Day

STRENGTH

Shoulder Press
8-8-8

Notes
Work up to a top set of 8 on the shoulder press. Pause at the shoulder (bottom) between every rep.

METCON

EMOM 15:00
1-3 Strict Pull-Ups
3-9 Push-Ups

Notes
Every minute perform the pull-ups and push-ups such that you can complete each round in :30 or less. You may adjust your volume as fatigue increases.

CrossFit Group Class Programming Template (WK1/9)

See Clay Ross and his Grammy Award-Winning Band “Ranky Tanky”

CFSBKer Clay Ross’ Grammy Award-Winning Jazz band Ranky Tanky is playing a concert at a beautiful small Manhattan Venue next month. Only 175 tickets are available and I’ve arranged for CFSB folks to get a $5 discount making the tix only $20! I would love to see some fellow gym mates there!

Fri, November 11, 2022
7:00 PM – 8:30 PM EST

Elebash Recital Hall
The Graduate Center
365 5th Avenue
New York, NY 10016

Tickets must be purchased in advance.
Tickets are just $20 with discount code CLAY.

Ticket Link

Workout of the Day

STRENGTH

Hang Power Clean
Heavy Triple

Notes
Work up to a heavy triple on the hang power clean. Do not cycle these reps.

METCON

Every 3:00 x 5 Rounds
60 Double Unders
10 Power Cleans

Notes
Aim to finish your rounds by around the 1:30 mark or faster. If you hit 1:30 you’re capped.
Power clean weight suggestions 115/95/75/55 use somewhere around 50-60% of what you worked up to in the strength portion.
Double Unders should take around a minute to complete. If your double unders are a work in progress perform AMRAP until the 1:30 mark.

CrossFit Group Class Programming Template (WK1/9)

Next Programming Cycle

The following cycle will be 9 weeks with three dedicated lifting days that take us from today all the way to January 1st.

Tuesday: Shoulder Press
Wednesday: Back Squat
Friday: Bench Press

The program is structured as three week waves where athletes will establish a top weight with a pause variation week 1, then perform sets across at that same weight without the pause week 2, before finishing with an AMRAP set week 3. After 3 weeks the rep scheme changes and it starts over. There will also be guidance for folks who can’t consistently hit the weekly progressions.

The other days will not have dedicated lifts but will be varied to balance out the week.

Week 1:
8-8-8 Pause (top set)

Week 2
3×8 Across (at top pause wt from prior wk)

Week 3
1×8 then AMRAP

——————

Week 4:
5-5-5 Pause (top set)

Week 5:
3×5 Across (at top pause wt from prior wk)

Week 6:
1×5 then AMRAP

——————

Week 7:
3-3-3 Pause (top set)

Week 8:
5×3 Across (at top pause wt from prior wk)

Week 9:
1×3 then AMRAP

AMRAP GOALS
8s: 8-12+ Reps
5s: 5-8+ Reps
3s: 3-5+ Reps

Workout of the Day

METCON

4 Intervals, each for time of:
Run 400m
Rest 2:00

Notes
Try to build in intensity a little each run or at least stay consistent across the board. For your 2 minute rest, try to keep walking or hop on a bike at move at no intensity. Your runs should be around 2:00 +/- :30. If your first 400m is 3:00 or more decrease your distance to 270m.

ASSISTANCE

20:00 for Quality:
5-10 Strict Chin-Ups
1:00 Sled Push
:30 L-Sit

Notes
Work through the triplet at a steady pace. The chin-ups may be strict, banded or weighted. The sled push should be a steady 1:00 of movement, not an impossible grind. Accumulate :30 in an L-Sit variation.

CrossFit Group Class Programming Template (WK7/6)

Top Fundraisers

This year we over doubled our fundraising goal of 10k with a total of $23,479 raised for Brooklyn Community Housing & Services. This was an incredible effort from the entire CrossFit South Brooklyn community with over 273 unique donations! We did have a few folks who went above and beyond with their fundraising efforts. Below are the top 10 fundraisers we had as well as how many unique donations their efforts came from. Thank you SO MUCH to everyone who raised anything for this amazing cause. To see the complete details around fundraising efforts, check out the gofundme page.

Richard Greenspan
Raised $6,051 from 30 donations

Charles Smith
Raised $4,336 from 14 donations

Karl-Henry Cesar
Raised $1,729 from 41 donations

Asha Banker
Raised $1,312 from 18 donations

Jen Kim
Raised $1,165 from 22 donations

Katherine Day
Raised $1,095 from 26 donations

Michelle Brindley
Raised $950 from 9 donations

Greg Carlson
Raised $925 from 6 donations

Olivia Hartsell
Raised $435 from 10 donations

Seth Cousins
Raised $350 from 3 donation

Top Rx Scores

We also witnessed some incredible feats of fitness yesterday. Below are the top Rx scores, to see all the scores, check out the FGB2022 google doc.

1. Dan Conroy 360 Reps
2. Sam Auld 359 Reps
3. Matt Merenich 318 Reps
4. Dylan Ketchum 303 Reps
5. Michael Crumshow 292 reps

1. Katherine Harper 357 Reps
2. Alex Newman 312 Reps
3. Abigail Miller 309 Reps
4. Sarah Marquez 302 Reps
5. Yitong (mimi) Wang 298 Reps

Workout of the Day

3 Rounds For Total Reps:
1 minute Wall Ball Shots 
1 minute Sumo Deadlift High-Pulls
1 minute Box Jumps
1 minute Push Press
1 minute Row
1 minute Rest

Notes
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each

Loading options
Wall Ball 20lb/14lb/10lb – 10’/9’/8′
Push Press/SDHP 75lbs/55lbs/35lbs
Box Jumps 24″/20″/16″

If you need anything further modified please let any of the coaches know and we’ll sort you out!

CrossFit Group Class Programming Template (WK7/6)

Fight Gone Bad is Today!!!

Thank you to our amazing Sponsors!

The following companies generously donated gifts for Fight Gone Bad and we can’t thank them enough. Please check out and support these great local businesses.

Shake Shack @shakeshack
Fitaid @ashleeknottsntp @lifeaid
Superfine @superfinedumbo
Olympia Wine Bar @olympiabarbrooklyn
Cafe Grumpy @cafegrumpy
TYR @tyrsport
Left Bank @leftbanknyc
Sixpoint @sixpointatcitypoint, @sixpoint
Wim Hof Method

Workout of the Day

STRENGTH

Bench Press
10-10-AMRAP

Notes
Perform two progressive sets of ten reps on each exercise before performing an AMRAP set which takes you either to failure, 1-2 reps shy of failure or if there is a loss of technique.

ASSISTANCE

4 Rounds for Quality/Load:
1:30 Double Unders Skill
10 Kettlebell Swings
10-15 Dips

Notes
For the skill portion, use the time to either practice or refine double unders if you don’t have them or they’re inefficient. If you’ve got well developed double unders, use the time frames to try attempt a max rep set.
Keep the dips controlled and smooth
Use a heavier Kettlebell than you maybe ever have today.

CrossFit Group Class Programming Template (WK7/6)

Lizzie is smiling because Fight Gone Bad is TOMORROW!

What you need to know!

• Your judging and heat assignments can be found here: HEAT ASSIGNMENTS
• Warm-ups will be DIY in 608 prior to your heat time
• Doors will open at 8am.
• Post workout, you and your team will take a picture with Aaron
• Around 12 after the final heat we will have an address from the BCHS and the awards ceremony and group picture, please be there for that!!

Workout of the Day

STRENGTH

Rack Jerk
1-1-1-1-1

Notes
Work up to a heavy single on the jerk. “Rack” jerk simply means the barbell is taken out of the rack instead of being cleaned first. You may perform a push jerk, split jerk or push press depending on your preference and ability.

ASSISTANCE

20:00 for Quality
2:00 Air Bike @ aerobic pace
1:00 Handstand Hold
5-10 Strict Chin-Ups
1:00 Farmer’s Carry

Notes
Move at a steady sustainable pace. It doesn’t need to be fast to be hard!

CrossFit Group Class Programming Template (WK7/6)

A Message from Jeff Nemetsky, Exec Director of BCHS for CFSBK

We’re Hiring 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, but we are open to talking to new folks if they’ve got good people skills and are committed to joining the gym. On top of an hourly wage, FD staff will also receive a comped membership. We are looking for people who keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).
We will be interviewing this month and hiring a new staff member for immediate training. The shifts will start Thursday December 1st. The shifts we are looking to fill are below, so before applying, please make sure these openings fit with your schedule.

Thursdays- 5:45am – 11am
Fridays- 5:45am – 12pm

If you’re interested please email charlie @ crossfitsouthbrooklyn.com

Workout of the Day

STRENGTH

E2MOM x5 Sets
1-1-1-1-1

Notes
After some progressive warm-up sets, perform 1 clean every other minute on the minute for 5 work sets. These may be power or squat cleans depending on preference and soreness.

METCON

AMRAP 12:00
Run 270m
6 Hang Power Cleans
6 Front Squats

Notes
For the metcon, use a weight light enough that you can perform the hang power cleans and front squats unbroken. This may be somewhere around 50-60% of what you worked up to on the strength portion.

CrossFit Group Class Programming Template (WK7/6)

This picture of Molly and Marie speaks for itself. 

Liz wants you all to get more cultured! (David’s take)