Workout of the Day
Every 2 minutes for 9 sets, complete (18 minutes):
Advanced: Clean (% of 1 RM)
1) 2 reps at 70%
2) 2 reps at 75%
3) 2 reps at 80%
4) 2 reps at 73%
5) 2 reps at 78%
6) 2 reps at 83%
7) 2 reps at 80%
8) 2 reps at 85%
9) 2 reps at 88%
Beginner
Clean x 2 reps
*Every 2 sets, increase weight
Notes
Final week of full/squat cleans! These are not intended to be touch and go. Rest at least 5 seconds seconds between reps and take time to find your set-up position each time.
Adv: This week you will perform 2 reps at the same percentages as Week 6. Accumulating an additional rep at higher percentages should help build confidence and consistency as you attempt heavier weights.
Beg: Rep scheme is the same, but this week we encourage you to increase weights more frequently to work up to some heavier weights.
CASH OUT
E2MOM x 3 Sets:
10 Hollow Rocks
10 V-Ups
10 Tuck-Ups
10 sec Hollow Hold
Notes
Complete the following as an unbroken complex every 2 min for 3 sets. Maintain virtuosity in your shapes as fatigue accumulates!
Scale by reducing volume of some or all of the movements, for example 7 reps of each instead of 10.
CrossFit Group Class Programming Template (WK8/8)
JULY 2025 MEMBER OF THE MONTH: ADAM SHEA
Hailing from Connecticut, born in Hartford and raised in the small town of Tariffville, Adam stumbled into CrossFit after moving to Brooklyn in 2017. His first gym was literally right downstairs from his apartment. When that spot closed, he found his way to CFSBK and discovered more than just a place to work out; he found a crew he looks forward to seeing every day.
Whether it’s a seminar, a class, or an event – like jumping in to help at the Art Show, Strength & Pride Powerlifting Meet, and more – Adam always shows up ready to learn, connect, and challenge himself. His longtime camp nickname, “Sloth,” might suggest a slower pace, but his steady progress tells a different story, like the first time he RX’d “Helen” with kipping pull-ups! From chasing handstand push-ups to catching live shows, he brings curiosity and good vibes wherever he goes. Hey, that rhymes!
Adam, you truly personify everything that makes CrossFit South Brooklyn such a special place and we couldn’t be happier to have you. Congratulations!
Name (and any nicknames):
Adam Shea. Growing up and into college people called me Sloth. It was a camp nickname.
Where were you born, and where did you grow up?
I was born in Hartford, CT, and grew up in Tariffville, CT.
How long have you been CrossFitting, and how did you find your way to CFSBK?
I started CrossFit when I moved to Brooklyn in 2017. I lived right above a CrossFit box and took the on-ramp course and have been doing it ever since. My old box closed down and was demolished, and I was able to transition into CFSBK when that happened. It was great to be able to stay in the neighborhood.
What keeps you coming back to CFSBK?
The community keeps me coming back. From the members who make every class enjoyable to the coaching, the community of the gym is the best. The one thing that I appreciate about any class is how, regardless of who the coach is, the vibe of the gym stays the same.
What does CFSBK mean to you?
When I think of CFSBK, the two words that come to mind are community and opportunity. Between the coaches and the members, it is always a place I look forward to going to and a place I miss when I travel outside of the city. Between the classes, seminars, and events, it has allowed me to expand myself and push myself out of my comfort zone, as well as teaching me new things.
How has the gym changed your life?
The simplest way it has changed my life is that all the coaches gave me certain cues that helped click something in my head to help with a lift that I had been struggling with, and couldn’t figure out what was holding me back. The larger way it has changed my life is that through going to the gym and other events, it has helped look at my fitness and health holistically and has helped push me towards living a more authentic version of myself.
Can you share a memorable experience or achievement from your time at the gym?
The moment that comes to mind was last year when we did Helen. It was the first time I was able to do the workout RX with the pull-ups. Pull-ups were always a struggle for me, but in a short time at the gym, I was able to string together kipping pull-ups, a skill I thought I was very far away from. I just remember feeling elated that I was finally able to do them in a metcon.
What are your current fitness goals?
I have been dealing with a tight shoulder for a while now, so the right now fitness goal is to get the shoulder feeling right again. My overall fitness goal is to keep moving, challenge myself, and push myself daily.
Also be able to do handstand pushups.
Program your dream workout:
400-meter run buy-in
21-15-9
Single arm DB snatch/ Wall Balls/ Bike Cals.
400-meter run cash out.
Program your nightmare workout:
3 rounds for time
30 burpees
20 Thrusters
10 Wall walks
Favorite and least favorite lift:
Favorite lift is the deadlift
Least favorite thruster
How do you spend your time outside of CFSBK? Do you have any hobbies?
Outside of the gym, I like to go for long bike rides. Currently learning how to play an instrument. Most of all I like to hang out with friends and go to live events, whether that is sports, concerts, plays, or just meeting up and hanging out in the park.
What are you currently recommending (books, shows, food, etc.)?
Book: Re-reading Blood Meridian.
Show: Shrinking and the studio.
Movie: Sinners
Food: With it being summertime anything on a grill.
Any advice for new CFSBKers?
Listen to the coaches. Take it one day at a time. Don’t worry about what anyone else is doing, just show up, be nice, and do your best.