Workout of the Day

STRENGTH

Back Squat
65% TM x 5
75% TM x 5
85% TM x 5+

Notes
Today begins 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 = 200lbs
1. New theoretical 1RM = 200 + 10 = 210lbs
2. New TM = 210 x .9 = 190lbs
3. Work weights today = 125, 142.5, 160

METCON

For Time:
18 DB Thrusters (50/35#)
14 Renegade Rows (50/35#)
1100m Run
14 Renegade Rows
18 DB Thrusters

Notes
When scaling today’s workout, choose a challenging load that allows you to complete both the thruster and the renegade row in 1-3 sets.

Run < 7 min. Scale to 800m.

(Programming Template: Week 5/8 )

Beck looking strong overhead

MYTHIC STRENGTH: SPRING TRAINING

Strongman Sundays are BACK! Join Coach Clay for a 6 week strongman training camp where you will build your strength through the deadlift, sandbag work, yoke walk, and farmer’s carry.

This edition of Mythic Strength is crafted to be a strength-building complement to your CrossFit/current fitness routine, with the option of 1x/week or 2x/week membership.

THE SCHEDULE: 6 Weeks: MAY 5th – JUNE 14th

2 x Week Membership: Tuesdays & Sundays

Tuesdays (2x week members only) 75 Minutes

12 PM – 1:15 PM
OR
7:30 PM – 8:45 PM

6 person cap for each time slot

1 x Week: Sundays only

Sundays (All program members) – 90 Minutes

1:30 PM to 3 PM

8 person sign up cap

THE PROGRAM

Day 1: Build the skill of confidence in high load barbell training. The deadlift will be the primary focus; breaking down biomechanics and your unique leverages so you can find/finesse the perfect technique for your body. You can also expect some additional barbell favorites like bench press and the bent row.

Day 2: Strongman Sunday! Summon strength and power with the yoke walk, farmer’s carry, sandbags and more. Build a variety of heavy lifting skills for managing whatever life (or the gym) throws at you.

PRICING

1 x Week Sundays Only: $333 ($55.5/class)

2 x Week Tuesdays & Sundays: $555 ($46.25/class)

(Billed in two installments).

Not sure which option is best for you? Reach out to Coach Clay on WhatsApp at (347)661-6329 or email caraclaymore@gmail.com.

Register Here!

Workout of the Day

STRENGTH

4 Progressive Sets
A1. Kickstand Barbell Romanian Deadlift x 6ea

A2. Upper Body Floater Movement (Choose One):

-DB Strict Press x 10-12
-Matador Dip x 10-12
-Strict Pull-Up x 8-12
-Lying DB Tricep Extensions x 10-12

Notes
Today, choose an upper body movement that you missed this week. We had presses on Wednesday, pull-ups Thursday, and dips on Friday.
Perform 3-4 progressive work sets of the couplet. Complete 6 reps of the RDL on each side before moving to the upper body movement.
Use a “slower-down, faster-up” tempo on both movements, controlling the down phase of the movement on each rep.
Rest a little between sides as needed. Rest 30-60 sec between movements.

METCON

“Annita”

For Time
50-40-30-20-10 Double Unders
15-12-9-6-3 Kipping Toes to Bar

Notes
This workout is inspired by a classic benchmark, “Annie.”

Advanced athletes will aim to complete the whole workout unbroken, under 5 minutes.

Scale for a workout that challenges you in the 5-10 min range.

DU
40-30-20-10-5 DU (70%)
25-20-15-10-5 DU (50%)
10 DU/Round (33%)
100-80-60-40-20 Singles

TTB
10-8-6-4-2 (70%)
5-4-3-2-1 (50%)
Partial ROM
V-Ups

(Programming Template: Week 5/8 )

Caroline working some ring supports with a little help from Ingrid

Coaching the Double Under

Workout of the Day

Power Clean
1 Rep Max

Notes
Find your 1 Rep Max Power Clean today! A good approach would be to perform a set every 3:00 or so, starting with triples then moving towards singles as the weight increases.

Examples (top set in bold)

• 45×5 135×3 165×3 195×2 225×1 245×1 265×1 275×1
• 45×5 105×3 135×3 155×2 175×1 195×1 215×1 225×1
• 45×5 85×3 115×3 135×2 150×1 165×1 175×1 185×1
• 45×5 65×3 85×3 95×2 110×1 120×1 130×1 135×1
• 35×5 45×3 55×3 65×2 75×1 80×1 90×1 95×1
• 35×5 40×3 50×3 60×2 65×1 75×1* 65×1 65×1
• 25×5 30×3 40×3 50×2 55×1 65×1* 55×1 55×1

*Sets 6 & 7 are drop sets for technique work (~85%)

(Programming Template: Week 5/8 )

John says if you put a sandbag to your ear you can hear the sound of desert.

 Friday 5/1: Strong Sets Comedy Show

“Strong Sets” features some of the best stand ups in NYC performing, you guessed it: stand up comedy. They are the only comedy show in the world that is performed at a gym (false but fun to claim). And, therefore, are the strongest comedy show in the world. Full stop.

Workout of the Day

FLOATER STRENGTH

A. Strict Pull-Up, 3 x Max Reps
B. Back Squat
C. Strict Press
D. Deadlift
E. Bench Press

Notes
Tomorrow we have a 1 rep max Power Clean! 🎉

Athletes may choose to superset their main lift with a DB, KB, or core movement of choice.

Pull-Ups: Intent today is bigger sets (7+) If you have been following this cycle and hitting 4-5 bodyweight reps per set, perform as written at bodyweight and see what you can do! If you will likely not get at least 7 reps per set, use a band or foot assistance that allows for more like 8-12 reps unbroken. Use a slower down-faster up tempo. Rest at least 2-3 minutes between sets.

For B-E lifts, perform the following:
40% TM x 5
50% TM x 5
60% TM x 5
**Percentages are all of Training Max (90% 1RM)

Today’s work sets will likely feel more like warm-up sets. Use these lifts to dial in virtuosity: practice your balance, breath, and bracing routine. Move the bar in a perfectly vertical path. Consider using a slower eccentric tempo and/or adding a pause at the bottom of some or all of your reps. Create as much power and speed on the ascent as you can.

METCON

AMRAP 8 Min
2-4-6-8-10-etc. Strict Ring Dips
12 Air Squats
16 Hollow Rocks

Notes
This gymnastic-focused metcon provides an opportunity to train our body control and muscle endurance with increasing reps on the dip. Keep your mechanics and range of motion consistent and perform these movements with as much virtuosity as possible today.

Dips
A. 1-2-3-4-5-etc. Strict Ring Dips
B. Matador Dips
C. Box Dips (Foot Assist)

(Programming Template: Week 5/8 )

Kess all smiles on the sled

🎸 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

“René”

7 Rounds For Time
400m Run
21 Walking Lunges
15 Pull-ups
9 Burpees

If you have a 20/14 lbs weight vest or body armor, wear it.

Notes
A long workout like “René” requires a steady, constant pace of about 75-80% of maximum effort. Keep moving and rest only during the transition from one movement to the next. If there’s a movement in the workout that’s in your wheelhouse (ex: a very fast runner) then bump up the intensity on that movement to help the overall score.

The main challenge today is cardiovascular endurance. The movements should be done in a couple of big sets each or entirely unbroken. More than anything, the lungs should be burning throughout this WOD. Scale to achieve that stimulus.

Pull-Ups: Decrease volume of work for 1-2 sets consistently. Scale further to 7-15 tough foot assisted pull-ups or ring rows per round.

Overall Volume Scale
5 Rounds for Time
400m Run
21 Walking Lunges
15 Pull-Ups
9 Burpees

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

(Programming Template: Week 5/8 )

Coach Clay on yesterday’s sled work during the 12pm class

CFSBKer Richard Greenspan being honored by BCHS

Hey everyone, Richard Greenspan here letting you know about the next BCHS Gala and fundraiser. BCHS is the organization we’ve raised money for through our Fight Gone Bad event and next week I will beBrooklyn Community Housing & Services’ honoree for their Pathways to Home Gala. I have been involved with BCHS for 14 years and have seen the positive impact they have made on the people of Brooklyn. The organization serves over 1,600 formerly homeless and housing-vulnerable families, veterans, seniors, and more each year. As an honoree, my biggest responsibility is raising funds, and I can’t do that without you! To join me at the gala or contribute to this incredible organization, visit bchands.org/2026gala. 

Workout of the Day

STRENGTH

Strict Press
40% TM x 5
50% TM x 5
60% TM x 5
**Percentages are all of Training Max (90% 1RM)

Notes
We made it to deload week! Today’s work sets will likely feel more like warm-up sets. That’s the whole idea.

Use today’s session to dial in virtuosity in your squat: practice your balance, breath, and bracing routine. Move the bar in a perfectly vertical path down and up. Consider using a slower eccentric tempo and/or adding a pause at the bottom of some or all of your reps. Create as much power and speed on the ascent as you can.

PARTNER METCON

For Time

7500/6000m Bike

-and-

8 Rounds (4 each)
8 Strict Handstand Push-Ups
16 KB Swings (32/24kg)

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

While Partner A completes 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 4 rounds of the couplet and the team has completed the total distance on the bike!

KB: Mass of the bell clears the height of the shoulder. Heavy, 1-2 sets.

HSPU: 1-3 Sets
To execute the movement with full range of motion, your head will touch down to the same level/surface your hands are on. Pre-requisite to kip is at least 1 strict full ROM rep, ideally more.

RX+ If you can complete 12+ unbroken strict HSPUs, consider adding a deficit.
A. 5-8 HSPU, full ROM
B. 5-8 HSPU, partial ROM (1 abmat)
C. 8 Box Pike HSPU
D. 8 Heavy DB Z Press

(Programming Template: Week 5/8 )

Jess Fox with baby Fung

Paul Sanwald’s song for Jess

CFSBK alumni Paul Sanwald recently released a record and one of the tracks was dedicated to Jess Fox.

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 1’s Tuesday program, except now every 3 min instead of every 2 min. Push for more weight, more volume, or a qualitative improvement over Week 1 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.

ASSISTANCE

3-4 Rounds
1 Hand over Hand Rope Sled Pull
1 Sled Push Back
80ft Farmer Carry

Notes
Pick a heavy load for the sled and carry. Ideally settle in to one weight, though you can progress a bit if unsure where to start.

Perform one round of work as quickly as possible. Rest as much as needed and perform 2-3 more rounds. In large classes, you’ll be cycling through with your fellow athletes! Cheer on their feats of strength!

(Programming Template: Week 5/8 )

The 608 Pegboard

The La Sierra PE program

The 5:00 video below shows the La Sierra PE system, which was developed by Stan LeProtti in the late 1950s. During JFK’s administration, the program became the model for President Kennedy’s push for youth fitness as a national ideal. As is evident in the video, this was a tough program that forged fitness and mental toughness.

It’s a real shame that these principles didn’t survive and evolve in our public schools. In a recent video, we talked about how CrossFit makes us “harder to kill and more useful in general,” which in part was about your fitness and grit being an asset and not a liability to your fellow neighbor in times of emergency. While pursuing fitness is an individual effort, for those with access to calories and resources, at scale its impact can be profound for a nation.

Workout of the Day

STRENGTH (Deload)

Back Squat
40% TM x 5
50% TM x 5
60% TM x 5

**Percentages are all of Training Max (90% 1RM)

Notes
We made it to deload week! Today’s work sets will likely feel more like warm-up sets. That’s the whole idea.

Use today’s session to dial in virtuosity in your squat: practice your balance, breath, and bracing routine. Move the bar in a perfectly vertical path down and up. Consider using a slower eccentric tempo or adding a pause at the bottom of some or all of your reps. Create as much power and speed on the ascent as possible.

METCON

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

Rest exactly 3 min between rounds.

Notes
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.

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 5/8 )

Strength and Pride 2024

A Queer Trans Strength Powerlifting Event and Fundraiser!

Hosted by barbell and strength-training collective QueerTransStrengthNYC at CrossFit South Brooklyn, Strength and Pride offers a platform for amateur queer and trans athletes to show off their gains in the three powerlifting events: back squat, bench press and deadlift! This event is a pride celebration and strength exhibition, to raise funds for a good cause!  There will be no age/gender/weight categories. Note: This event is for queer and Trans lifters or lifters in the LQBTQ+ community.  We encourage allies to the community to attend and cheer on these folks or volunteer to support the event!  Meet t-shirt size guide available here: https://econo-graphics.  com/bbrshirtsizing.jpg

Workout of the Day

STRENGTH

3-4 Sets x 6-8 Reps each side
A1. Back Rack Reverse Lunge
A2. Three Point DB Row

Notes
Perform 3-4 progressive work sets of the couplet. Complete 6-8 reps of the lunge on each side before moving to 6-8 reps of the row on each side.

Use a “slower-down, faster-up” tempo on both movements, controlling the downphase of the movement on each rep.

Rest a little between sides as needed. Rest 30-60 sec between movements.

PARTNER METCON

For Time
500m Row (each)
400m Row (each)
300m Row (each)
200m Row (each)
100m Row (each)

Notes
Decreasing intervals and increasing fun with your workout buddy today!

The athlete more confident in their rowing/recovery capacity should go second today, as they’ll have a bit less rest than the partner who starts each interval.

(Programming Template: Week 4/8 )

Coach Steph adjusting a piked Handstand Push-Up

Help CFSBKer Lester reach his 5k goal to share the Queer Faces of War

It’s been an amazing ride since launching The Queer Face of War in the US this spring, in including an amazing DC kick-off at Politics and Prose with Law Dork’s Chris Geidner and a standing-room-only event at MoMA PS1 in New York with CNN’s Miriam Elder.

I was also deeply humbled by the coverage of the release, especially Kellye Eisworth’s review in the influential photography publication Lenscratch, who wrote, “At once a record of war and a testament to courage, The Queer Face of War reminds us that democracy is measured not only by borders defended, but by the dignity afforded to those within them.”

This has led to some incredible invitations to share the project across Europe this summer. But I need your help to make it happen. Most of the costs of the exhibits aren’t covered by the organizers. I need to raise funds to cover expenses like printing and travel costs—which have skyrocketed in recent weeks.

Please help Lester reach his goal of $5,000 raised for this incredible mission and journey

Workout of the Day

“Hope”

3 rounds, 1 min per station, for max reps of:
Burpee
Power Snatch, 75/55 lbs
Box Jump, 24/20 in
Thruster, 75/55 lbs
Chest-to-bar Pull-up
Rest 1 min

Notes
Track back to 8/30/25.

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athletes move to the next station. One point is given for each rep.

Add your points and post them to comments.

This benchmark workout features three bodyweight calisthentic movements and two barbell movements with very light weight. Expect it to burn 🔥

Create a strategy to maximize your score while finding a pace that allows you to work at relatively high intensity for all three rounds. Scale barbell loading such that you could cycle 10+ reps at a time if desired.

Pull-Up Scaling
A. Chin Over Bar Pull-up (kipping or strict)
B. Foot Assisted Pull-up

(Programming Template: Week 4/8 )

Welcome to the Front Desk Staff, Lara Antal!

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

Lara (she/they) comes to us by way of Mythic Strength with coach Clay but has been making guest appearances at CrossFit class as well. You may also remember them from this year’s Community Art Show where they showed off their illustrator and cartoonist chops. You can find more of their work at www.lara-antal.com or on IG @laraantal

Other fun facts about Lara are that they are the ONLY person in the country with their name so they’re easy to find search, just watch out for the Turkish beach of the same name! Finally, they love horror movies and Vincent Price, if you’re looking to get into the spooky world of Mr. Price Lara recommends you start with 1964s “The Masque of the Red Death”

Welcome Lara!!!

“Hope” Demo