Workout of the Day

FLOATER STRENGTH

A1/A2. Superset:
Pendlay Barbell Row 3×6-8 ea
Rear Foot Elevated Split Squats 3×8-10 ea
*Both Movements @ 20×1 Tempo

B. Front Squat 3×3-5, building
C. Deadlift 3×3-5, building
D. Strict Press 3×3-5, building

Notes
Tomorrow we have a weighted strict chin-up, overhead squats, and double unders.

A: Superset: Perform 2-3 warm-up sets, then work up through three progressive heavy sets in the rep ranges. Aim to find something that feels like RPE 8.5-9 for your final 2 sets. Aim to add weight and/or reps from Week 6.

B-D: if you’re feeling dialed in today and want to build to a Heavy 3, do so. Otherwise, aim for 3 solid, tough sets in the rep range, leaving 0-1 reps in the tank.

METCON

AMRAP 15 MIN
100-meter Single Dumbbell Suitcase Carry 50/35/20
10 Shuttle Runs*
30 Alternating Dumbbell Hang Snatches 50/35/20

*The shuttle run is 20 feet out and 20 feet back.

Notes
This workout will be a hard effort that will tax your grip and your posture. Choose a dumbbell that is light enough to allow you to maintain unbroken suitcase carries, switching arms as needed on each trip. Push to maintain a consistent shuttle run pace, finishing each effort in under 90 seconds. Push for large sets of hang snatches with minimal breaks, if any.

If you are on the fence, scaling to a slightly lighter load rather than heavier will make the most sense today to keep intensity high for the 15 min duration.

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Programming Template: Week 8/8  

April becoming harder to kill at Mythic Strength

⚒️ Mythic Strength returns 9/14 ⚒️

Mythic Strength’s next cycle is starting soon! Join Coach Clay for summer strength training and get stronger over head, in the deadlift, and in all kinds of dynamic strong(wo)man fun.

WHEN & WHAT:

The program runs July 14th to September 14th.

Tuesdays 7:30 PM – 8:45 PM

Overhead lift variations and the deadlift! Get stronger overhead and in the deadlift through dynamic technique and strength work, and focused muscle building.

Sundays 1:30 PM – 3 PM

Build confidence moving big weights with the Yoke walk, Farmer’s Carry, Sandbag lifting, and more. Real world results/perks may include carrying your pet/child/friend when they are sick/hurt/sleepy, taking all your groceries upstairs in one trip, and generally being referred to as “the strong friend.”

MEMBERSHIP OPTIONS

1 x Week (Sundays or Tuesdays, mix and match as desired/available): $444 ($55.5/class)

2 x Week Tuesdays & Sundays: $740 ($46.25/class)
(Both billed in 2 installments).

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Scheduling Note: One Sunday Strongman class will be on Thursday, July 23rd at 7:30 PM instead of Sunday 7/26, as Coach Clay is out of town that weekend

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FAQ

Q: The strongman lifts look pretty wild and intimidating. How strong do I have to already be to participate?

A: As strong as you are right now! Strongman is for everyone; every movement is scalable, just like CrossFit. I am committed to accessibility and meeting athletes where they are.

Q: I will miss a few classes, is it still worth it to sign up for the cycle?

A: Chat with me about your availability for a specific answer, but generally yes, the program is mostly consistent week to week to facilitate concentrated skill development, so even if you miss a few classes, your strength will still greatly benefit from the program. I also make programming available for athletes who may miss a class but have gym access while they are travelling.

Q: Can I take Mythic and Group classes at the same time?

A: Absolutely. The program is designed to be complementary to your broader fitness schedule and program.

Workout of the Day

“Laura”

With a partner, complete as many rounds and reps as possible in 21 minutes of:
30-Calorie Row
20 Burpees over the Rower
10 Power Cleans

One person works at a time.

Rx loading: 155/105

Notes
Today’s Hero workout honors Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2, 2021, in Sunrise, Florida.

Move through each round with your partner, splitting the reps as needed. One athlete works while the other rests.

Row < 3 min
Scale volume as needed so your team can stay within that timeframe.

Burpees < 2 minutes
Scale volume or remove the jump over the erg and perform a regular burpee or step over the machine.

Cleans < 1:00
Choose a moderate barbell load that allows for quick singles back and forth, though advanced athletes may be able to hold larger touch-and-go sets.

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Programming Template: Week 8/8

July 2026 Member of the Month: Greg Chopko

Before I ever met Greg, I felt like I already had. “To know him is to love him” kept coming up, and by the time we crossed paths during Murph this year, it felt more like catching up with an old friend than meeting for the first time.

He’s one of those people who quickly makes the gym feel more welcoming and fun. If you’ve ever taken a class with him, you’ve probably seen it – he’s quick with a smile, always ready with encouragement, and somehow in conversation with at least three people at once. He shares how he found his way to us after his previous gym closed, why consistency beats perfection, why his dream workout is simply “bench and talking” (honestly, same), and the advice he wishes every new member could hear.

We’re very glad you found your way to CrossFit South Brooklyn, Greg. Congratulations!

Name (and any nicknames):
Greg Chopko. No nicknames, although my last name is unusual enough that people occasionally give it a shot.

Where were you born, and where did you grow up?
I was born in Elmira, New York, where I grew up and lived until I moved to New York for college.

How long have you been CrossFitting, and how did you find your way to CFSBK?
I’ve been doing CrossFit since 2014 and have been lucky enough to have a CrossFit gym in every city I’ve lived in since then. I found my way to CFSBK after my previous gym, Park Slope CrossFit, closed and many of us made the move over together.

I think the 7:30 class may have never fully recovered from our arrival.

What keeps you coming back to CFSBK?
The coaches, my friends, and the community. There are a lot of people I genuinely look forward to seeing every day.

The workouts are great, and I’ll simply say that the people of CFSBK play a very important role in my attendance. CFSBK has become an important part of my daily routine. No matter what kind of day I’ve had, I know I’ll end it on a positive note. Going to the gym at night gives me an hour where work and everything else falls away and I get to be fully present.

It’s a place to relieve stress, clear my head, and spend time with all my favorites.

How has the gym changed your life?
It’s taught me resilience and patience. After more than a decade of CrossFit, I’ve learned that consistency matters more than perfection.

It’s also given me some wonderful relationships and a place where I know I’ll laugh, work hard, and leave in a better mood than when I arrived.

Can you share a memorable experience or achievement from your time at CFSBK?
One of the most memorable experiences wasn’t a lift or a workout. It was how welcoming everyone was when a group of us came over after our previous gym closed. What could have felt like starting over instead felt like being immediately embraced.

CFSBK welcomed a bunch of misfits from another gym, made us feel at home, and allowed us to bring a little bit of our old community with us while becoming part of a new one. Looking back, that experience has meant more to me than any PR.

In retrospect, David and CFSBK may not have fully understood what they were agreeing to.

What are your current fitness goals?
Stay healthy, don’t get hurt, and keep doing this for a long time.

Program your dream workout:
Bench and talking.

Program your nightmare workout:
Snatches, pistols, and not being able to talk.

Favorite and least favorite lift:
Bench and Strict press are my favorites.

Snatches are my least.

How do you spend your time outside of CFSBK? Do you have any hobbies?
CFSBK has become a pretty big hobby and my third place. Outside of the gym, I enjoy spending time with my partner, friends, and simply being at home.

What are you currently recommending (books, shows, food, etc.)?
I end almost every night with Judge Judy, and I highly recommend it. Beyond that, you can usually find me watching anything Bravo-related, especially the Housewives. Apparently my ideal entertainment involves people arguing.

Any advice for new CFSBKers?
Nobody is judging you nearly as much as you’re judging yourself. Everyone was new once, everyone remembers what that felt like, and everyone wants you to be successful.

Just keep showing up. If you have a bad day at work or a bad day at the gym, come back the next day and start again. That’s true in CrossFit, and it’s the way I approach life.

Workout of the Day

TEAM METCON

In Teams of 4 Athletes, Complete 5 Rounds Each of the Following For Time:
A. 10 Abmat Sit-Ups + 80′ Sled Sprint (as fast as possible)
B. Rest
C. Dual KB Suitcase Hold (32/24kg)
D. Sandbag Bear Hug Hold (150/100lb)

Notes
Work in teams of four athletes. Three athletes will work at the same time, while one is resting.

We have a sprinting effort, followed by a rest, and then two more “active rest” stations with holds before moving back to the sprint.

“A” station is the timekeeper and should move as fast as possible. Athlete A will complete sit-ups and sprint while B rests, C holds KBs, and D holds a sandbag (they are next in line to sprint). When A finishes their round of work, implements can go down and everyone rotates to the next station.

The athlete who performed the couplet (A) will rest, athlete holding the sandbag (D) will now complete the couplet, athlete who started with KBs (C) moves to sandbag, and the resting athlete (B) now picks up the KBs.

The athlete performing the couplet can only begin their work when the next two athletes have picked up their implements!

Continue in this fashion for 5 rounds each athlete, 20 rounds total.

Use an empty sled (~85-115#) to keep a true sprint for every round. Use heavy Sandbags and KBs for the holds. Keep transitions tight to maximize your team’s intensity today!

ASSISTANCE

3-4 Rounds
10 ea KB Side Bends
20 Alt Straight Arm KB/DB Russian Twists (10ea)
12-15 DB Hammer Curls

Notes
In round 1, use light to moderate loads to dial in mind-muscle connection and understand these less-frequented movements. Then add load for the following rounds. Rest as needed.

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Programming Template: Week 8/8

Jackie and Michele getting ready for Stonewall

Gus live at the Bellhouse on 9/9!!

Hi my dear sweet CFSBK family,

If you haven’t already been bombarded by it on Instagram, I am excited to share news that I am going on tour this summer with my stand up comedy show IS THIS THE NEW ME?

I have the tremendous honor of getting to close out the summer tour in Brooklyn at The Bell House (around the corner from the gym). The show is on September 9, 2026 at 7:30pm.

You have played a tremendous role in getting me here, encouraging me, liking my instagram videos and listening to my drivel at the front desk. I want to extend a friends and family discount link for you below.

I hope you can make it to the show, I’d love to have you there. The more tickets I can sell ahead, the better signal it sends for future tours/shows at the Bell House and beyond!

Tickets here!

I hope you’re well and I miss you terribly. send me a little note back with an update from you! Just dont reply all for the love of god.

love love love
gus

Workout of the Day

STRENGTH

Front Squat
In 15 minutes build to a heavy 3 reps for the day.

Notes
Use your notes from this cycle to build to a heavy 3 front squats for the day – not necessarily a 3 RM. But if things are feeling good, go for it! After 2-4 efficient warm up sets, build from last week’s weights. Expect in this time frame to complete ~3-4 heavy sets.

METCON

“FRAN”

21-15-9 Reps for time of:
Thrusters (95/65#)
Kipping Pull-Ups

Notes
The intent for today is a quick burn. The last time we did a version of this workout was “Narf” on September 13, 2025.

The best strategy for this workout depends on an individual’s capacity. For those with a high degree of capacity, treat this workout as a sprint with unbroken sets of each movement and quick transitions between exercises while striving for completion in 3-4 minutes. Scale as needed to get a true dose of intensity today.

The pull-ups will be troublesome for many. Those who can complete pull-ups but cannot complete more than 5 reps consecutively may benefit from reducing the number of reps per round to achieve the stimulus. For those currently unable to complete pull-ups, choosing another bodyweight upper-body pulling movement similar to the pull-up, such as a jumping pull-up, is recommended.

Pull-Up Scaling:
A. 15-12-9 Kipping
B. 10-8-6 Strict
C. 10-8-6 Band Assisted Strict
D. Jumping Pull-Ups (full volume)

Thruster: Light weight that you could complete 15+ reps with unbroken.

Intermediate Scaling Example
For time:
21-15-9 Thrusters (75/55#)
15-12-9 Kipping Pull-ups

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Programming Template: Week 8/8

Keith and Karl Go Overhead

From the CrossFit Archives: Miranda Oldroyd takes on Fran (2010)

Workout of the Day

STRENGTH

A1. Pendlay Barbell Row 3×6-8
A2. Rear Foot Elevated Split Squats 3×8-10 ea

Notes
Use a 20×1 tempo for both movements. After 1-2 warm up sets, perform 3 progressive work sets. If you’ve been regularly attending on Mondays, you should plan to build up to 0-1 reps in reserve by your final set (RPE 9 or 10).

METCON

AMRAP 12 MIN
270m Run
15 Box Jump Overs (24/20″)
12 DB Bench Press

Notes
Intent: +/- 4 rounds

We’ve been incorporating DB Bench Press on alternating Mondays, so use your training notes from the past 8 weeks to help guide your weight selection today.

The DB Bench Press should feel challenging and be one of the primary pacing elements of the workout. Aim to complete the early rounds unbroken if possible, but expect to break the set into 2 quick sets as fatigue builds in the later rounds.

Stay consistent on the run and move steadily through the box jump overs to preserve energy for the bench press.

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Programming Template: Week 8/8

The usual suspects putting in the work

David is on vacation there is no additional content deal with it.

Workout of the Day

Every 6 Min x 5 Rounds
4-6 Strict Chest to Bar Pull-Ups
10 Alternating Rotational Ball Slams
14 Alternating Box Step Ups (20/16″)
500m Row, 500m Ski, or 1250m Bike

Notes
If you were here for yesterday’s Stonewall workout, consider keeping the step ups at bodyweight and your overall intensity a little lower. Also note we have Rear Foot Elevated Split Squats tomorrow.

Step Up: can be loaded goblet style or suitcase style, if/as desired. Make sure to fully extend at the top of each rep. Use a box height that puts you at parallel or less, rather than to “full depth” like a squat.

CTB:
-If you have 5+ strict pull-ups but cannot achieve the CTB range (strict), consider using a band or foot assist today and holding the top of each rep for 2 seconds with chest in contact with bar.
-If you have 1-4 strict unbroken reps, complete small sets of chin over bar today.
-If you do not yet have a strict pull-up, scale to tough foot assisted reps through the biggest ROM possible.

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Programming Template: Week 7/8

Long time CFSBKers Jayson and Kevin. Kevin was one of CFSBK’s first members (predating the park even when him and David trained at Equinox) and turned 70 this weekend!

Chest to Bar Strict Pull-Ups

Workout of the Day

“STONEWALL”

AMRAP 15 Minutes:
6 Squat Cleans 135 (Marsha) / 95 (Sylvia)
28 Double-Unders
6 Shoulder-to-Overheads 135 / 95
9 Burpees

Notes

Today is our annual pride workout “Stonewall”. This workout commemorates the Stonewall Rebellion, a week long demonstration and riot that started on 6/28/69 and is considered to be the start of the LGBTQ+ rights movement. We wrote this workout in 2018 and its become one of the staple pride workouts in the CrossFit community across the world! 100% of funds from this workout will go to the Sylvia Rivera Law Project

All funds from today’s classes will go to SLRP! Sign up via the ZenPlanner Member App. Tap on your picture in the top left (if you haven’t added a picture, your initials will be there), and then tap “Events”

Also, pride is a celebration!! So wear your brightest colors today!!!

Barbell: The weight should be light to moderate for you, something you can cycle the jerks for 6 unbroken or at most in two sets as you fatigue. Scale further as needed.

DU: ~30 sec or less.
A. 14 DU
B. 30 sec DU practice
C. 50 single unders

At Home Variation (No Equipment)
AMRAP 15 Minutes:
6 Jump Squats
28 Jumping Jacks
6 Push-Ups (or Handstand Push-Ups)
9 Burpees

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Programming Template: Week 7/8

Why we support the Sylvia Rivera Law Project

Workout of the Day

ASSISTANCE

20 Min for Quality
20 sec Ring Support Hold
120′ Reverse Sled Drag
10 DB Pullovers

Notes
Aim for 4-5 Rounds for work, resting as needed.

If desired, add in some bodyweight movement that will prep you for your Floater Strength. For example, if you plan to do Front Squats, perform a few sets of 5-10 Paused Air Squats alongside the above work.

Ring Support: Add a band if needed to accumulate time with proper mechanics.

Sled Drag: Maintain a “stacked” position with shoulders over hips, knees very bent, and a strong roll through your feet as you step. Do not lean back. Aim for a nice quad burn!

FLOATER STRENGTH

A1/A2. Superset:
DB Bench Press, 3×10-15
Romanian Deadlift, 3×4-6
*Both Movements @ 30×1 Tempo

B. Front Squat 5×3, building
C. Deadlift 5×3, building
D. Strict Press 5×3, building
E. Chin Ups, 5×3, building

Notes
Tomorrow we have squat cleans, shoulder to overhead, burpees, and double unders.

A. Superset: Perform 2-3 warm-up sets, then work up through three progressive heavy sets in the rep ranges. Aim to find something that feels like at least RPE 8 for your final 2 sets. Aim to add weight and/or reps from Week 5.

B-D: Use your notes on prior weeks of lifting to progressively overload today, as appropriate. You should have 0-1 rep in the tank by your final set.

E: Perform chin ups at bodyweight, or add load if appropriate. Scale to Tempo Negatives 5×3 or Foot-Assisted reps.

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Programming Template: Week 7/8

Erin and Sheryl leading the charge on a workout

“STONEWALL” TOMORROW

Tomorrow’s workout will be “Stonewall” which is our annual pride workout. Class times are the same but you can register on Zen Planner for $15 and 100% of income goes to our benefactor the Sylvia Rivera Law Project

Stonewall Rebellion, a week long demonstration and riot that started on 6/28/69 and is considered to be the start of the LGBTQ+ rights movement. We wrote this workout in 2018 and its become one of the staple pride workouts in the CrossFit community across the world!

Workout of the Day

METCON

For time:
2000m Row

Notes
The last time we tested a 2k row was 7.9.24. Today make sure to record your total time, your 500 m/splits, and any other qualitative notes you had about the experience (i.e things you would have done differently, what went well, etc) so you can use that information for future workouts.

What is a good 2000 m Row Time?

CASH OUT

For Quality:
1 minute ea side Couch Stretch
15 ea Side Plank Raises
1 minute Bar Hang
15 ea Side Plank Raises
1-2 minutes Pike/Straddle Stretch
15 ea Side Plank Raises

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Programming Template: Week 7/8

Welcome Foundations Grads Mike, Devra and Sarah!

How to Pace a 2K Erg Test

Today we have THE benchmark distance on the concept 2 Rower, the 2K Row. Infamous for its potency and challenge. The biggest mistake people make is going out too hard in the beginning. Don’t. This is 7-8 minutes of sustained effort so treat it like a hard run, not a sprint. If you blow up early you’ll spend the whole back half suffering for a worse time than if you’d been patient.

Pacing

Pick a target split (time per 500m) and sit on it. Your first and last 500 should be slightly faster, the middle two slightly slower, that’s normal. What kills people is a massive drop-off in the second half from going too hot early.
Stroke rate

Stay around 25-32 strokes per minute for most of the piece. Don’t thrash.

The play-by-play

0-250m: Start hard (10 big strokes), then immediately settle. You’ll feel great. Don’t trust it.
400-500m: Take a “power 5-10” (10 deliberately strong strokes) to get over the first mental hump.
1000m: Take a “power 10-20.” You’re halfway. This is where races are won or lost.
500m out: Another power 5-10. Start tightening the screws.
250m out: Empty the tank. Go as hard as you can and hold it to the end.

Mental toughness

The 2K is as much a head game as a physical one. The middle 600 meters, roughly 700m to 1300m in, is where most people fall apart mentally. You’re too far in to feel fresh and too far out to smell the finish. This is where you find out what you’re made of. The move is to stay process-focused: count strokes, lock in on your split, take a power 10. Do something active rather than just enduring. The suffering is temporary and it’s the same for everyone on the erg next to you. The last 250 meters is only about 20-25 strokes. You can do anything for 25 strokes.

The one thing to never do

Shorten your stroke (or stop!) when it hurts. Length is free speed. Keep it long all the way through, especially when you want to quit.

Workout of the Day

4 Rounds for Time
800m Run
30 Abmat Sit-Ups
Floater Exercise (Pick One)

a. 16 Burpees
b. 30 Air Squats
c. 160ft Dual KB Farmers Carry (32/24kg)
d. 45 sec Bar Hang

Notes
Bit of a grind! Target < 30 min. Scale today’s workout to finish a tough four-rounder within the intended time domain.

Choose your floater exercise depending on what you have or haven’t done this week so far. Tomorrow we are rowing! Burpees are a good choice if you did not attend Monday’s class. Air squats are a good choice if you missed Tuesday.

Run: Aim for < 4 min
680m
550m

Sit-Ups: < 90 sec

Floater: < 90 sec
Scale load as needed on the carry. Complete 8 x 20ft segments.
Accumulate time in the bar hang in shorter sets if needed.

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Programming Template: Week 7/8

Hello! This is 7 am’s Pokémaster, Mikey. I recently competed in the Cayman Islands for a mile open water swim race (https://flowersseaswim.com/) and finished 41st out of around 650 participants. My training solely comprised our CrossFit workouts at the gym. While I do have a solid 14 years of competitive swimming history to draw upon, CFSBK conditioned me enough to give my all in a race like that every now and again. I swam the same race with the same training last year, and my times were three seconds apart. I’m thrilled with that consistency in the variable context of open water. I guess the lesson here is to not skimp on your pull-ups, runs, or power cleans at the gym – they can help not just with functional fitness around the home, but in applied fitness too. Get out there and try new (or “old” in this case) sports or races! You may even get to see a shark like I did 😀