Workout of the Day

METCON

2 Rounds for Total Reps

AMRAP 6 MIN
16/13 Cal Row or Ski
16 Alternating DB Suitcase Box Step Up, 8ea

Rest 2 Min

AMRAP 6 MIN
16/13 Cal Bike
16 Alternating DB Bench Press, 8ea

Rest 2 Min

Notes
No RX loads today. Choose a set of dumbbells and box height that makes each movement a slow, deliberate grind.

Scale the calories on machines as needed for a sub-1 minute effort at a consistent, aerobic effort that keeps you under threshold.

ASSISTANCE

3-4 Rounds
45 sec Weighted Forearm Plank
10 ea Single Leg Box Hamstring Curl

Notes
Use a controlled tempo on the curls, aiming to keep some tension in the leg that’s working for the entire set.

(Programming Template: Week 7/8 )

Zina with a good rep!

Fit55’er Anita Vaubel’s daughter’s production

Strong Sets Comedy Show at CFSBK Tomorrow Night!

On Friday, May 1st “Strong Sets” comes back to CFSBK for a night of comedy featuring some of the best NYC stand up comics. Bring your partners, gym besties and anyone else you can carry to the strongest comedy show on planet earth. All are welcome and 100% of the proceeds go to the comics.

–Cohosted by: Courtney Fearrington (Sirius XM) Maria Heinegg (HBO)
–Show: Friday, May 1, 2026 Doors: 7:30pm Show: 8:00pm
–It’s BYOB so bring your favorite bevieeeeeezzzz.

Featuring comedy from:
@mariaheinegg
@sibig_rvadventures
@reeezy
@donsengstack
@shanetorres
@shaunakg
@hoodocomedy

Workout of the Day

STRENGTH

Strict Press
70% TM x 3
80% TM x 3
90% TM x 3+

Notes
This is our second “wave” through the Wendler 5/3/1 Protocol. If you were not here last week, follow the instructions below and your coach’s guidance to calculate your new Training Max.

Remember to give it everything you’ve got on your rep out set!

Step 1: Calculate your new theoretical 1 Rep Max: Add ~10lb to your original 1RM.
Step 2: Calculate your new Training Max (TM): 90% x 1RM.
Step 3: Calculate your work weights above based off your new TM!

Use fractional plates to get to more precise weights. Employ slight rounding as needed.

Example: Original 1 Rep Max = 100lbs
1. New theoretical 1RM = 100 + 5 = 105lbs
2. New TM = 105 x .9 = 95lbs
3. Work weights today = 65, 75, 85lb

METCON

EMOM x 12 Min
A. 9 Hang Power Snatches (115/75#)
B. 60 Double Unders
C. 18 Kipping Toes to Bar
D. Rest

Notes
This workout combines high skill weightlifting, monstructural work, and gymnastics. Scale for high quality practice on each element, rather than just surviving the station.

Power Snatch: 1-2 sets
Use about 50-60% of your 1RM Power Snatch, if you know it.
The weight should feel light and crisp as you start.
If you press out more than 3 reps, reduce loaod.

DU: <45 sec
Reduce volume, practice for 30-40 sec, or scale to 90 single unders.

TTB: 1-3 sets
A. 10 Kipping TTB
B. 8-15 Kipping Knee to Elbow or Partial ROM TTB
C. 5-7 Strict TTB or KTE
D. 15 V-Ups

(Programming Template: Week 7/8 )

Suzanne Michelle will be singing AND doing a pole performance as part of tonight’s festivities!

TONIGHT: Suzanne Michelle Album Release / 40th Birthday Party @ CFSBK!

Come join Suzanne-Michelle’s birthday and album release party – why have one milestone when you can have two?! Doors open at 8:30pm, and gym members get in free. For everyone else, a donation/entrance fee QR code will be available inside, with proceeds going directly to the musicians.

It’s going to be a stacked night with a DJ, a live music act, a bartender, and plenty of birthday magic. As Suzanne-Michelle said, “Hi! It’s my birthday party, and you’re invited. I think I’ll release a Hip Hop album while I’m at it. Then, I will melt your face off and perform on Aerial Pole. It’s gonna be huge!” Come through and keep an eye on her socials for fun birthday sneak peeks!

Get a free ticket here!

Workout of the Day

STRENGTH

Every 3 min x 5 Sets
3 Weighted Chin-Ups

Notes
Perform 5 total sets of work. You may build in load across the sets as desired but the goal is to make all your reps cleanly with a mature finish position.

All 15 reps today start from a dead hang with straight arms and finish with the athlete’s chin breaking both the horizontal and vertical planes of the bar.

This is the same as Week 5’s Tuesday program. Push for more weight, more volume, or a qualitative improvement if you were here!

Advanced Option = 1-3 Strict False Grip Ring Pull-Ups or Strict Ring Muscle Ups.
*If you can perform a 1.25xBW strict chin-up, consider working on the rings today.

METCON

For Time
1000M Row

Notes
This is an all-out effort. If executed with intent, this is a nasty workout.

If you’re less experienced with rowing, think of this as two 500m rows together. The first should be a little bit slower, paced, and moderate. The second should accelerate and be as strong, uncomfortable effort, saving maximal output for the end. Give it your best effort!

If you’re more experienced and have potentially tested your 2K and 1K row before (once or multiple times), use your prior results as pacing guidance. Consider it as 4 x 250m, and aim to negative split each section.

Your mindset today will be important. Do you know what your “pinch point” in this workout will be? Can you prepare for that discomfort and lean in, rather than back off?

(Programming Template: Week 7/8 )

Kess setting up for his Rep out on bench press “5 week”

1k Row Tips with Austin Malleolo

CrossFit legend Austin Malleolo talks some tips and strategy for today’s benchmark test, the 1k Row. We also recommend you check out 1,000m standards across age, genders and capacity on the concept 2 rower.

 Wednesday 4/29: Suzanne Michelle Album Release / 40th Birthday Party @ CFSBK!

Come join Suzanne-Michelle’s birthday and album release party – why have one milestone when you can have two?! Doors open at 8:30pm, and gym members get in free. For everyone else, a donation/entrance fee QR code will be available inside, with proceeds going directly to the musicians.

It’s going to be a stacked night with a DJ, a live music act, a bartender, and plenty of birthday magic. As Suzanne-Michelle said, “Hi! It’s my birthday party, and you’re invited. I think I’ll release a Hip Hop album while I’m at it. Then, I will melt your face off and perform on Aerial Pole. It’s gonna be huge!” Come through and keep an eye on her socials for fun birthday sneak peeks!

Get a free ticket here!

Workout of the Day

STRENGTH

Back Squat
70% TM x 3
80% TM x 3
90% TM x 3+

Notes
This is our second “wave” through the Wendler 5/3/1 Protocol. If you were not here last week, follow the instructions below and your coach’s guidance to calculate your new Training Max.

Remember to give it everything you’ve got on your rep out set!

Step 1: Calculate your new theoretical 1 Rep Max: Add ~10lb to your original 1RM.
Step 2: Calculate your new Training Max (TM): 90% x 1RM.
Step 3: Calculate your work weights above based off your new TM!

Employ slight rounding as needed.

Example: Original 1 Rep Max = 200lbs
1. New theoretical 1RM = 200 + 10 = 210lbs
2. New TM = 210 x .9 = 190lbs
3. Work weights today = 135, 155, 170

METCON

4 Rounds for Time
Run, 400 m
50 Air Squats

Notes
This is a CrossFit classic and a repeat! Track back to 8/23/24.

Intent <16 min.

This workout is accessible, simple, and potent. Is today your day to go RX’d?

Intermediate
3 Rounds for Time
400m Run
50 Air Squats

Beginner
4 Rounds for Time
270m Run
30 Air Squats

(Programming Template: Week 7/8 )

David flying over the bar during Saturday’s barn burner of a workout

Today’s workout is from 2008

Here is a classic video from the vault of CrossFit legends Chris Spealer and Zach Pine. Can you beat Chris’ 8:34 time?

Workout of the Day

PARTNER METCON

For Time

8000/6500m Bike

and

12 Rounds (6 Each)
40ft DB Front Rack Walking Lunge (40/25lb)
8 Chest to Bar Kipping Pull-Ups

Notes
In this workout, both partners work at the same time.

While Partner A is completing 1 round of the couplet, Partner B is biking for meters.
When 1 round is complete, switch places.
Continue in this fashion, alternating rounds of the couplet.

The workout is complete when each partner has done 6 rounds of the couplet and the team has completed the total distance on the bike!

Lunge: Moderate load, ideally 40ft unbroken.

Pull-ups: 1-2 sets
A. 4-6 Kipping or Strict CTB Pull-Ups
B. 8 Kipping Pull-Up
C. 4-6 Strict Pull-up
D. 4 Foot or Band Assisted Strict CTB Pull-up

STRENGTH

3-4 Sets
6-8 ea Single Arm DB/KB Chainsaw Row @ 21×1 Tempo
15 ea Side Plank Raises

Notes
Go heavy on your rows! If the side plank raises are no issue, elevate both feet onto a 6-12″ box for increased range of motion and difficulty.

(Programming Template: Week 6/8 )

________

Workout of the Day

4 Intervals of:

In 2:30:
5 Push Jerks (165/115lb)
10 Lateral Burpee Over Bar
15 KB Swings (32/14kg)
Max Row (Meters)

Rest 2:30

Notes
In this workout, heart rate will be high. With equal work to rest, we have an opportunity to train returning our system back to baseline as best we can before the next interval.

Aim fo smooth transitions and a strong pace right out of the gate on your first round. Know that effort will have to increase as fatigue accumulates. Maintaining technique and mental grit will allow you to push through your perceived ceiling!

Intent is to have at least 1 minute on the erg each time.

Push Jerk: Moderately heavy. Scale load up or down for a challenging, unbroken set of 5 reps each round.

Burpee: <45 sec. Reduce volume of reps before removing the push-up from the movement today.

KB: Russian height. Heavy and unbroken.

(Programming Template: Week 6/8 )

Move your body through space!

How to rerack Jerks

Today’s workout requires you to rerack a heavy barbell from overhead 4 times per round. Watch this 1:00 video which discusses how to bring the back back down to your shoulders efficiently.

Workout of the Day

ASSISTANCE

4-5 Rounds for Quality
12-15 Bent Over Reverse Flyes
4 ea Turkish Get Up Sit Up to Bridge
12 Alternating Tall Kneel Rotational Ball Slam, 6ea
1:00 Bike, Ski, or Row

Notes
TGU Sit Up: Use a DB or KB that allows you to coordinate the movement at first. Work up to something heavy!

Slam: Use a light medicine ball (8-12lb) throughout and focus on creating as much power and force as possible on each rep.

FLOATER STRENGTH

A. Strict Weighted Pause Pull-Up, 5×3
B. Back Squat
C. Strict Press
D. Deadlift
E. Bench Press

Notes
Tomorrow we have running, power cleans, and burpees.

For Pull-Ups, pause for 1 second with the chin breaking the horizontal and vertical planes of the bar. Scale to negatives or use foot assistance as needed.

For B-E lifts, perform 2-3 warm-up sets followed by:
65% TM x 5
75% TM x 5
85% TM x 5+

This is our second “wave” through the Wendler 5/3/1 Protocol. Follow the instructions below and your coach’s guidance to have a successful next few weeks of lifting!

Step 1: Calculate your new theoretical 1 Rep Max: Add ~5-10lb to your original 1RM.
Step 2: Calculate your new Training Max (TM): 90% x 1RM.
Step 3: Calculate your work weights above based off your new TM!

Employ slight rounding as needed.

Example: Original 1 Rep Max = 100lbs
1. New theoretical 1RM = 100 + 5 = 105lbs
2. New TM = 105 x .9 = 95lbs
3. Work weights today = 60, 70, 80

(Programming Template: Week 6/8 )

Welcome Coach Grace

Many of you have seen coach Grace around the gym either in class, open gym or co-coaching with Whitney or David. Grace will be helping out with coverage and co coaching as well. She says she’s a professional yapper so don’t be shy and say hello next time you see her!

Grace started CrossFitting about five years ago after a yoga-induced injury (ouch!) and has been coaching since 2023. She loves competing too, especially with a team, so if you ever need a partner…. She moved to Brooklyn from Buffalo with her little dog Harrison last summer, and they’ve both decided they’re never leaving. Grace is in her first year at New York Law School and intends to represent refugees and asylum seekers after graduation. She’s super excited to be a part of the CFSBK community and can’t wait to spend more time in the gym this summer!

Workout of the Day

METCON

“Not Exactly Baseline”

3 Rounds for Time
50 Double Unders
40 Sit-Ups
30 Push-Ups
20 Alt Single Leg Squats (Pistols)

Notes
Target 12-18 min on this one!

Advanced athletes might push to do everything unbroken here, but be mindful of your pace and of flaming out early on those push-ups.

Move as quickly as you can while completing full range of motion repetitions on all your gymnastic movements. In particular, make sure to stand all the way up on your working leg of the pistol before bringing the opposite foot back to the floor.

DU: < 1 min. Reduce volume, practice for 1 minute, or scale to 75 single unders.

Push-ups: < 2 min. ~1-4 sets. Reduce volume or elevate hands on a bar in a rack.

Pistols:
A. With plate under heel and/or holding the foot
B. Elevated Pistol on a Box
C. Foot Wrap Pistol
D. Single Leg Squat to box/bench with plate press out

STRENGTH

4-5 Sets for Load
3 Strict Weighted Pull-Ups
*Pause 1 sec with chin over bar

Notes
We’ve seen a couple exposures of weighted chin-ups this cycle. Today we have a pronated grip and a pause at the top. Both of these elements will be decidedly more difficult for most of us. Humble yourself and train a mature pull and finish position today!

Pause for 1 second with the chin breaking the horizontal and vertical planes of the bar.

(Programming Template: Week 6/8 )

Welcome to the Front Desk Staff, Olivia (and Godzilla)!

We’ve recently hired two new front deskers and today’ we’ll get to know Olivia!

Olivia is a former member of the month and has been a staple at CFSBK for around 5 years. She has an adorable senior dog named Godzilla, and loves to curl up with him on the couch and read or watch sci-fi and fantasy that is when she’s not dabbling in crafts and poetry.

Workout of the Day

STRENGTH

Strict Press
65% TM x 5
75% TM x 5
85% TM x 5+

Notes
This is our second “wave” through the Wendler 5/3/1 Protocol. Follow the instructions below and your coach’s guidance to have a successful next few weeks of lifting!

Step 1: Calculate your new theoretical 1 Rep Max: Add ~10lb to your original 1RM.
Step 2: Calculate your new Training Max (TM): 90% x 1RM.
Step 3: Calculate your work weights above based off your new TM!

Employ slight rounding as needed.

Example: Original 1 Rep Max = 100lbs
1. New theoretical 1RM = 100 + 5 = 105lbs
2. New TM = 105 x .9 = 95lbs
3. Work weights today = 62, 70, 80

STRENGTH

Every 90 Sec x 8 Sets
1-3 Power Snatches

Notes
The purpose of today’s lifting segment is to work on repeated efforts. Rather than lifting to a max, work at moderate loads that allow for consistently good technique and crisp reps. Think of this as somewhere between strength and a metcon, where we are developing our capacity to “recharge our battery” quickly and stay organized under fatigue.

The intent today is to reset for each lift, rather than cycle the barbelll. Your goal is to find an efficient routine to set up the lift, execute, and then calmly reset the exact same way for the next rep. More experienced athletes can likely work at higher percentages relative to their max lift.

Less experienced athletes may choose to scale down to 3 reps per minute.

(Programming Template: Week 6/8 )

Burpee the Clown is personally inviting you to the Strong Sets Comedy Show!

Friday 5/1: Strong Sets stand up comedy show at CFSBK!

 

View this post on Instagram

 

A post shared by CrossFit South Brooklyn (@cfsbk)

Purchase tickets here!

Workout of the Day

BUY IN: Tabata Mash-Up

A. V-Ups
B. Arch Hold

Notes
Before today’s long workout, complete 8 rounds of the tabata couplet, alternating movements each round. Work for 20 sec, rest for 10 sec, and repeat!

Gold standard would be to keep legs and arms straight for the duration of both movements.

PARTNER METCON

AMRAP 30 MIN
1000m Row (Partner Forearm Plank)
2000m Bike (Partner Wall Sit)
400ft Sandbag Carry (Partner KB Suitcase Hold 32/24kg)

Notes
In this workout, both athletes are working for the 30 minute duration. For example: While Partner A is rowing, Partner B holds a forearm plank.

Distance on the row, bike, and carry can be counted up only while your partner is in the requisite hold.

Athletes will decide amongst themselves when to switch places!

Total up to the distances listed as a team. When you complete the Sandbag Carry, start again on the row.

There is no prescribed load for the Sandbag. Pick something heavy.

(Programming Template: Week 6/8 )

Community, IRL

The CrossFit Effect

One of the trademarks of CrossFit is that the vast majority of information as well as 25 years of workouts are available for free on CrossFit.com. Similarly, we have 18 years of workouts available here on CFSBK.com. Good programming is important, but the magic is always in the coaching, the community and the collective experience at the gym.