Workout of the Day

STRENGTH

6 Sets @ RPE 6-7
2-3 Hang Squat Cleans

Notes
After some lighter warm-up sets, complete 6 sets of 2-3 reps in a moderate weight range. The RPE scale here means that we have 0-1 technical aspects of the lift breaking down due to added load, and likely have a bit of weight to add before significant breakdowns occur.

This might mean you stay at the same weight for 6 sets across, or wave up and down slightly within the sets.

METCON

3 Rounds, Each For Time
600/500m Row
30 Wall Ball Shots (20#/10′, 14#/9′)

Rest exactly 3 min between rounds.

Notes
This is a repeat from 4/13/26.

Row hard and try to go unbroken on the ball!

Scale volume of work, height of target, and/or weight of ball for a < 3-4 min round. If your first round is over 4 minutes, scale further for the rest of the workout.

Each effort is a sprint. Try to find RPE 8.5-9/10 on your first round and then aim to meet or beat it. Be stubborn today.

Programming Template: Week 1/6

Thank you to everyone who came out to honor Coach Jess at our community gathering

New Group Class Programming Cycle Template!

Monday 10/12/26 – Sunday 11/22/26

Workout of the Day

❤️ “Lady Fox” 🦊

21:00 Partner AMRAP
10 Deadlifts 225/155 (each)
11 Burpees over the Bar (each)
78 Double Unders (cumulative)

Notes
Read the extended notes below for the full context of today’s workout.

Partners alternate movements for 21 minutes. (ex: Partner A 10 deadlifts, partner B 10 deadlifts..) The double unders should be divided in half so each person does 39 reps. If you’re on a bike, perform 780m meters each, on a ski erg 780 total.

Programming Template: Week 6/6

❤️”Lady Fox” ❤️

This workout is dedicated to one of the most beloved and important people in CFSBK’s 19-year history. Jessica Fox walked through our doors alongside Chris Fox in 2009, looking to learn more about this CrossFit thing she’d heard about. We didn’t know it then, but she would spend the next 12 years as a pillar of our community and leadership team. Jess was known to all for her infectious positive energy, her warmth, her professionalism, and her ability to switch from one of the kindest people you’ve ever met to one of the most intense on the gym floor or the athletic field. Inside our gym and beyond, Jess lived a life of service to others, always ready with a correction, some encouragement, or even a hug. In addition to coaching, she was our first general manager and was integral in shaping the DNA of CFSBK over the decade-plus she spent with us. Her legacy lives on through every person she touched, and today we remember and honor her with this workout.

The rep scheme for “Lady Fox” is based on her birthday, 10/11/78, and the 21 minutes comes from the number she wore when competing in the many sports she played. She loved partner workouts, and the movements selected were some of her favorites as well.

Today’s effort is a moving meditation and a physical tribute to Jessica. There is no right or wrong way to approach this workout other than moving with intention, with integrity, and in her honor, encouraging those around you just like she always did for us. We love and miss you deeply, Coach Jess.

If you would like to do something additional in honor of Jess, we ask you to make a contribution to her favorite animal sanctuary, The Gentle Barn. Animal welfare was a hugely important value for Jess and helping provide support for places like this are one way we can continue to make the world a better place in her name.

Workout of the Day

“Helen” or “Helena”

“Helen”

3 Rounds for time of:
400m Run
21 Kettlebell Swings
12 Kipping pull-Ups

“Helena”

3 rounds for time:
400-meter run
12 bar muscle-ups
21 dumbbell snatches (35/50 lb)

Notes
Helen is considered to be one of the original staple CrossFit benchmark workouts. It was first programmed on CrossFit.com in August 2003. Helen was the first classic benchmark workout that included running. It was the first benchmark workout that had all three major movement modalities of monostructural, weightlifting, and gymnastics , and it was the first benchmark that is a task-priority triplet.

When this workout was first published, the fastest posted time was 8:25 by Greg Amundson. Currently, the fastest times for this workout are under 7 minutes, and high-level athletes will pace it similarly to running a mile as fast as possible. Striving for successful completion in under 15 minutes is typically a great goal to achieve, regardless of performing the workout as prescribed or scaling it. This workout challenges cardio-respiratory endurance, stamina, pull-up capacity, and grip strength.

“Helena” was introduced as a beefed up version of “Helen” for the 2023 CrossFit Games. Switching the Kettlebell Swing for a snatch (easier to judge) and increasing the gymnastic skill from pull-ups to bar muscle-ups. Jeff Adler finished in 7:56, can you beat him?

Pull-Ups
12 Kipping
12/8 Kipping or Strict
12 Jumping

Programming Template: Week 6/6

Coach Erick putting up big weights at Tin Slingers

Workout of the Day

FLOATER STRENGTH

Choose one exercise:
Shoulder Press 1-1-1
Power Clean 1-1-1
Back Squat 1-1-1
Chin-Ups 4×5-10

Notes
Tomorrow we have running, Kipping Pull-ups and kettlebell swings.

ASSISTANCE

DB Split Snatch
Heavy Single

Notes
Work up to a heavy weight on both arms. Your dominant arm will be able to lift a little more weight than your non dominant, not the end of the world for a rep or two. Have fun with it.

If your right arm is holding the dumbbell, your right leg should go back in the split and vice versa on left.

Programming Template: Week 6/6

Can You Touch Your Toes?

Some people fold in half like it’s nothing. Others get vertigo when they bend over. What’s going on here? A few things affect your available range of motion. We’ll focus mostly on your CNS, then touch on a couple other factors.

Your central nervous system’s stretch tolerance decides how far it’ll let a muscle stretch before it thinks things are getting sus and puts the brakes on. When you “start to feel tight” is often more about this than about actual tissue length. This limitation is a protective mechanism your body developed. Useful at extreme ranges, but pretty restrictive if setting up for a deadlift or overhead squat feel impossible.

The best way to increase range of motion at a given joint is short, repeated, consistent stretching, ideally multiple times a day. Your CNS responds much better to lots of short exposures spread through the day than to one long, intense session every so often. You only need :30-2:00 per stretch. Focus on breathing and relaxing into it. On top of that, emphasize the positions you’re trying to develop in class. The uncomfortable front rack or overhead position: spend more time there, under load, fighting for good position. Over the long run that’s what actually adds sarcomeres to your muscle fibers at end ranges so you’re ALSO strong in end range. If you feel like you’re tight everywhere and don’t know where to start, just pick one stretch for one movement you struggle with and try to do it 2-3 times per day.

Still not sure where to start? Then check out Fit & Flexy An active stretch class that alternates focus areas to deepen your range and aid recovery. Consistent attendance leads to measurable mobility gains that translate directly to performance. This class meets in the Annex every Saturday at 10:05am.

Additional Considerations

Connective tissue stiffness. Fascia and tendon get stiffer with disuse or old injury. Same fix as above, just know it moves slower.

Joint architecture / injury history Sometimes it’s your bony structure, not soft tissue. Or the result of that bike accident 10 years ago. That’s just the hand you’re playing with, and there’s not much to be done about it. Adjust your stance, grip, and position to find the strongest, most stable setup you can without impinging. You can still be a valuable member of society and never do a deep overhead squat, I promise.

Workout of the Day

STRENGTH

Back Squat
1-1-1

Notes
Work up to a heavy single on the back squat. If you came on wed 9/23 try to beat your best weight from the triples we did. If you’re a newer lifter consider doing heavy triples today. If your’e feeling great go for a PR, if not just hit a heavy single for the day.

ASSISTANCE

3-4 Rounds of:
1:00 Farmer’s hold
1:00 Sandbag Carry
1:00 Hollow Rocks or Abs of your choice

Notes
Accumulate around 1:00 of effort on each exercise.

Programming Template: Week 6/6

Welcome new Foundations grads Aaron, Patricia, Jai and Mario!

The Art & Science of Warming Up Your Lifts (for 1RM Testing)

Today we’re providing examples for 6 different target weights based on today’s programming. Use these as jumping-off points for your own numbers, but over time you’ll find what works best for you individually.
of

# of sets: Typically 5-7 warm-up sets prior to your 1RM attempt. More runway means more chances to prime the movement and gradually acclimate to heavy loads.

Weight jumps: Go from larger to smaller as you approach your max. The sets closest to your max should be small jumps where you can just “taste” those heavy loads and not let them fatigue you.

Rep ranges: Keep reps low across the board. You’re not here to accumulate fatigue, you’re here to get ready to lift as heavy as possible.

Perceived exertion & time: Your first few sets should not be challenging. Rest adequately between sets, especially as you get close to your max. 3-5:00 is not an unusual rest period for this kind of work.

WHAT IF I HAVE NO IDEA WHAT I’M DOING!? Add weight conservatively set by set, doing 2-3 reps, until you feel like you’re approaching something heavy. Stop before you lose your confidence to hold mature positions.

Example Progressions

Here are some examples working up to given weights. If you hit that target and have more room, keep going.

1RM of 75 lbs
35 x 5 / 45 x 3 / 55 x 2 / 65 x 1 / 70 x 1 / 75 x 1

1RM of 100 lbs
45 x 5 / 65 x 3 / 80 x 2 / 90 x 1 / 95 x 1 / 100 x 1

1RM of 150 lbs
95 x 5 / 115 x 3 / 130 x 2 / 140 x 1 / 145 x 1 / 150 x 1

1RM of 200 lbs
135 x 5 / 160 x 3 / 180 x 2 / 190 x 1 / 195 x 1 / 200 x 1

1RM of 250 lbs
135 x 5 / 175 x 3 / 205 x 2 / 225 x 1 / 240 x 1 / 250 x 1

1RM of 300 lbs
135 x 5 / 185 x 3 / 225 x 2 / 255 x 1 / 280 x 1 / 295 x 1 / 300 x 1

Workout of the Day

METCON

Every 4:00 x 5 Rounds
10 Strict Chin-Ups
60 Double Unders
15 Cal Air Bike

(+)25 or 20 cals

Notes
The flavor is this workout should feel like a sprint on the double unders and air bike such that you get about 1:30-2:00 rest. If you’re a beast on the bike increase the cals while still hitting it hard.

Double Unders
60 reps
1:00 AMRAP Double Unders
120 Single Unders

Chin-Ups
should take you less than a minute to complete

10/7 Strict
10 Strict into kipping as needed
10 Banded or Self Assisted

ASSISTANCE

Biceps Curls
3×10-12

Lateral Raises
3×10-12

Notes
Perform a superset on each exercise, try to bring the final set to failure.

Programming Template: Week 6/6

Team CFSBK showed up hard to volunteer at Tin Slingers. Thank you to everyone who lent their time and talent to make last Friday happen!

How to set up your Assault Bike

This 7:00 video goes into deep detail about how to set up the assault bike based on your limb lengths as well as some of the postures and positions you want for optimal output. The sound is a little soft but its well worth a watch!

Workout of the Day

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Notes
Competition loads for this workout are 135/95 but should be a medium heavy weight. At the start of each round start over at the power cleans regardless of where you left off the previous one.

Push-Ups
Elevated or knee

Programming Template: Week 6/6

Coach Clay Joymaxxing while Cleanmaxxing at Tin Slingers

Tin Slingers Photo Album

What an epic event last week with our friends at RAD and CrossFit Games athletes Danielle Brandon, Josh Bridges, Maddie Sturt and Jay Crouch

See the album here!

Workout of the Day

STRENGTH

Shoulder Press

1-1-1

Notes
Work up to a heavy single on the Shoulder Press. Keep your abs tight!

METCON

5 Rounds for time of:
7 Strict Toes to Bars
7 Single Arm DB Push Press, Left
7 Single Arm DB Push Press, Right
14 Kettlebell Swings

(+) 12 Strict Toes to Bars

Notes
Move steady on this one and bias heavier weights on the DB and KB while still staying unbroken on each movement as much as possible.

Toes to Bars
7 Strict
7 strict partial ROM
7 Kipping
14 V-Ups

Programming Template: Week 6/6

You know when someone walks through a door, and you immediately think, “Yay, they’re here”? That’s our October Member of the Month, Panagiota “Yohta” Tsagri! Yohta found CrossFit South Brooklyn in a very CrossFit South Brooklyn-y way: walking down Degraw, hearing weights clanging on both sides, and thinking, “This is definitely not for me.” Of course, she tried it anyway.

She’s made her way through Foundations, CrossFit classes, and a Strength Cycle, and has become one of those people who feels like they’ve been part of our community forever. When her coaches heard she’d been chosen, they immediately shared stories that captured exactly who Yohta is in the gym: hardworking, warm, funny, and always willing to give something a shot.

We’re so happy you followed the sound of those weights dropping and walked through our doors, Yohta. Congratulations!

Name (and any nicknames): Panagiota Tsagri – friends call me Yohta

Where were you born, and where did you grow up? Born & raised in Athens, Greece.

How long have you been CrossFitting, and how did you find your way to CFSBK?
I’ve been doing CF for about a year now. And certainly, still trying to figure out what’s going on since I had no gym experience before this. I found my way to CFSBK while I was walking on Degraw St when I heard weights dropping and clanging from both sides. At first, I said this is definitely not for me, and then I thought why not try. A year later and I’m still here, and that probably says more about how incredible the coaches, the staff and all the members are. They made me feel welcomed from the very first class and they greeted me with warmth and enthusiasm while I had never stepped foot into a gym. It is unimaginable how embarrassing and discouraging it is when someone (like me) has no idea what a barbell is or cannot even do a push up and receive such support from everybody around. So, I thank you all for accepting me “as is”!

What was your first impression of the gym like? Any other memorable experiences or memories?
HEAVY METAL! First impression happened before I ever stepped through the door. I was on the phone with one of the staff members trying to find an opening for the foundations. With zero availability, I had to be placed on a waiting list. Surprisingly a spot opened up and she called me back! The care and interest she showed, her patience and kindness made me magically feel stronger before I had even started.
Foundations is my huge best of memories. I was in shock when I realised I couldn’t do the simplest of movements such as a run or a 6INCH jump or jumping rope, things that you do so naturally when you’re a kid. The coach met me exactly where I was, completely overlooking my limitations and weaknesses while somehow convincing me that I could do a little more than I thought. And, all that, in a fun and motivating atmosphere. It is amazing to experience all the support and inspiration from the coaches and members. And at this point, I can’t separate what makes me keep showing up: the training or the people.

What role does the gym play in your life?
CFSBK has taught me how to be more present. For an hour, I just focus on what’s in front of me- although sometimes what’s in front of me is a barbell I’m desperately hoping coach Steph will forget to check what weights I load. Jokes aside, here at CFSBK, all the coaches have an incredible way of knowing when to push, when to correct, and pay huge attention to detail which works a miracle to our improvement. They have built a space of respect and high standards. And the environment I experience on the floor is fueled by them and certainly the team behind the scenes whose dedication inspires discipline that I carry straight into my own daily life and work! Thank you all!

Can you share a memorable experience, achievement, or moment from your time at CFSBK? Maybe it’s a PR, a favorite class, a person you’ve met, or something the gym has changed for you – whatever comes to mind!
When Coach Erick approached me while I was struggling with a simple sit up as if I was fighting for my life through it and he said you need to totally change your mindset to: it never gets easier. That flipped a switch and followed me out of the gym. I work in a bakery, where there’s another early morning, another problem, and always something heavy that needs to be moved. When things get difficult I hear my coach in my head. Being uncomfortable starts to feel ok somehow.. Thank you coach for this moment of clarity to what it actually takes to grow. Also, it would be a great submission for a future CFSBK tee shirt!

What are your current fitness goals? Mobility & Strength
Ask me about that time I…was standing around the white board completely lost, while coach Clay was explaining the workout on the board and asked us: “any questions?” Truth is I hadn’t understood a single thing and I thought I could cover it, but thankfully all of the coaches must have developed a special talent for recognizing that look on our faces.

What’s been your favorite Question of the Day, and what’s your answer?
My favorite QOD was “How do you feel after your CFSBK class?” My answer was: More balanced and aligned in both mind and body – literally that is true for me after every single class.

Program your dream workout:
Heavy. Power. Snatches. with coach David doing half the lifting with his voice – basically when he yells at me because I’ll get it up. He’s very motivating! And me somehow borrowing coach Steph’s contagious laugh while I’m under the heavy bar.. Come to think of it, Isn’t that basically what our coaches do? They lend us a bit of themselves until we realise we can do it ourselves.

Program your nightmare workout: Every class is my worst nightmare

Favorite and least favorite lift: overhead press – least: deadlift

How do you spend your time outside of CFSBK? Do you have any hobbies
Outdoors, I love being outdoors from walking to whatever gets me outside. And I love eating. Preferably after being outdoors, so I can convince myself I earned it.

You know when someone walks through a door, and you immediately think, “Yay, they’re here”? That’s our October Member of the Month, Panagiota “Yohta” Tsagri! Yohta found CrossFit South Brooklyn in a very CrossFit South Brooklyn-y way: walking down Degraw, hearing weights clanging on both sides, and thinking, “This is definitely not for me.” Of course, she tried it anyway.

She’s made her way through Foundations, CrossFit classes, and a Strength Cycle, and has become one of those people who feels like they’ve been part of our community forever. When her coaches heard she’d been chosen, they immediately shared stories that captured exactly who Yohta is in the gym: hardworking, warm, funny, and always willing to give something a shot.

We’re so happy you followed the sound of those weights dropping and walked through our doors, Yohta. Congratulations!

Name (and any nicknames): Panagiota Tsagri – friends call me Yohta

Where were you born, and where did you grow up? Born & raised in Athens, Greece. 

How long have you been CrossFitting, and how did you find your way to CFSBK? I’ve been doing CF for about a year now. And certainly, still trying to figure out what’s going on since I had no gym experience before this. I found my way to CFSBK while I was walking on Degraw St when I heard weights dropping and clanging from both sides. At first, I said this is definitely not for me, and then I thought why not try. A year later and I’m still here, and that probably says more about how incredible the coaches, the staff and all the members are. They made me feel welcomed from the very first class and they greeted me with warmth and enthusiasm while I had never stepped foot into a gym. It is unimaginable how embarrassing and discouraging it is when someone (like me) has no idea what a barbell is or cannot even do a push up and receive such support from everybody around. So, I thank you all for accepting me “as is”! 

What was your first impression of the gym like? Any other memorable experiences or memories?  HEAVY METAL!

First impression happened before I ever stepped through the door. I was on the phone with one of the staff members trying to find an opening for the foundations. With zero availability, I had to be placed on a waiting list. Surprisingly a spot opened up and she called me back! The care and interest she showed, her patience and kindness made me magically feel stronger before I had even started. 

Foundations is my huge best of memories. I was in shock when I realised I couldn’t do the simplest of movements such as a run or a 6INCH jump or jumping rope, things that you do so naturally when you’re a kid. The coach met me exactly where I was, completely overlooking my limitations and weaknesses while somehow convincing me that I could do a little more than I thought. And, all that, in a fun and motivating atmosphere. It is amazing to experience all the support and inspiration from the coaches and members. And at this point, I can’t separate what makes me keep showing up: the training or the people. 

What role does the gym play in your life? 

CFSBK has taught me how to be more present. For an hour, I just focus on what’s in front of me- although sometimes what’s in front of me is a barbell I’m desperately hoping coach Steph will forget to check what weights I load. Jokes aside, here at CFSBK, all the coaches have an incredible way of knowing when to push, when to correct, and pay huge attention to detail which works a miracle to our improvement. They have built a space of respect and high standards. And the environment I experience on the floor is fueled by them and certainly the team behind the scenes whose dedication inspires discipline that I carry straight into my own daily life and work! Thank you all! 

Can you share a memorable experience, achievement, or moment from your time at CFSBK? Maybe it’s a PR, a favorite class, a person you’ve met, or something the gym has changed for you – whatever comes to mind! When Coach Erick approached me while I was struggling with a simple sit up as if I was fighting for my life through it and he said you need to totally change your mindset to: it never gets easier. That flipped a switch and followed me out of the gym. I work in a bakery, where there’s another early morning, another problem, and always something heavy that needs to be moved. When things get difficult I hear my coach in my head. Being uncomfortable starts to feel ok somehow.. Thank you coach for this moment of clarity to what it actually takes to grow.  Also, it would be a great submission for a future CFSBK tee shirt!

What are your current fitness goals? Mobility & Strength

Ask me about that time I…was standing around the white board completely lost, while coach Clay was explaining the workout on the board and asked us:  “any questions?” Truth is I hadn’t understood a single thing and I thought I could cover it, but thankfully all of the coaches must have developed a special talent for recognizing that look on our faces.

What’s been your favorite Question of the Day, and what’s your answer? My favorite QOD was “How do you feel after your CFSBK class?” My answer was: More balanced and aligned in both mind and body – literally that is true for me after every single class.

Program your dream workout: Heavy. Power. Snatches. with coach David doing half the lifting with his voice – basically when he yells at me because I’ll get it up. He’s very motivating! And me somehow borrowing coach Steph’s contagious laugh while I’m under the heavy bar.. Come to think of it, Isn’t that basically what our coaches do? They lend us a bit of themselves until we realise we can do it ourselves. 

Program your nightmare workout: Every class is my worst nightmare 

Favorite and least favorite lift: overhead press –  least: deadlift

How do you spend your time outside of CFSBK? Do you have any hobbies?
Outdoors, I love being outdoors from walking to whatever gets me outside. And I love eating. Preferably after being outdoors, so I can convince myself I earned it.

What are you currently recommending (books, shows, food, etc.)?
Heart of the beast. It captures that unspoken, unbreakable bond of shared duty and absolute trust a handler has with his working dog.

Any advice for new CFSBKers?
Trust the coaches – they are so wide open to listen and they share so much knowledge, ask questions – even if you’re like me and have no idea what kind of question to ask – I’m still working on that part. The secret to survival: love dogs and chess, for you must face them both at the very gates.

Workout of the Day

10k Relay Row

Notes
Teams of three share one erg and alternate rowering every 2:00 until 10,000m have been covered.

This will take around 40 minutes to complete. See the chart below for what your teams time might be based on their average splits.

Team average split / Projected Finish
1:50 avg / ~38:00
2:00 avg / ~40:00
2:10 avg / ~43:00
2:15 avg / ~45:00
2:20 avg ~47:00

Programming Template: Week 5/6

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Workout of the Day

PARTNER METCON

12 Rounds for time:
12 Burpees over the bar
6 Front Squats 155/105
9 Chest to Bar Pull-Ups

(+) 185/125 lbs
(+) 3-6 Bar or Ring Muscle-ups

Notes
Partner alternate complete rounds until each person has completed 6

Pull-Ups
(+) 6 RMU or BMU
9 Chest to bar or Chin over bar
9 Strict or banded
9 Pike Self Assisted

Programming Template: Week 5/6

Mel is all business.

The Bar Muscle-Up with Boz