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 😀 

Workout of the Day

STRENGTH

Front Squat
5 x 3, building

Notes
Focus on keeping your elbows high, chest tall, and core braced throughout every rep. Sets should build up to weights that feel heavy but repeatable, leaving 0-1 rep in the tank by the final set. If you were here for Week 6, aim to increase weights slightly from last week.

PARTNER METCON

For Time
150/120 Calorie Bike
and
50 DB Human Makers (50/35lb)*

*1 Rep =
1 Push Up +
1 Each Side Renegade Row +
1 Squat Clean Thruster

Notes
In this workout, both partners work at the same time. One will be accumulating calories on the bike while the other is accumulating reps of the DB complex; switch places as desired.

The “Human Maker” is a dynamic dumbbell complex that combines push ups, renegade rows, and squat clean thrusters. If you did yesterday’s workout, and not feeling recovered after benching and burpees, we recommend taking out the push up portion of the movement.

Aim to split them relatively evenly, ideally each partner performing a total of 25 reps. DBs should be heavy for this workout, though you should be able to perform 3-5 reps at a time without a big break.

Bike: Aim for pace of 15/12 calories in < 90 seconds.

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Programming Template: Week 7/8

Waldy and Will mid Ring Row

Jane Brill’s Art Gallery Reopening this Thursday

Hi guys! I hope this finds you all well! A few months ago, when our gallery suffered water damage from a neighboring fire, we posted about to help us find a temporary space. We are so grateful for your the gym’s during that difficult time. I’m excited to share that we have returned to our original home at 156 Orchard Street, and we would love for you to join us as we celebrate with an opening reception on Thursday, June 25th, from 6:00 to 8:00 p.m.

Crossroads

Opening Reception:
June 25th, 2026 · 6–8 PM
Van Der Plas Gallery
156 Orchard Street, New York, NY 10002

We are back! Van Der Plas Gallery is thrilled to announce our return to Orchard Street with Crossroads, a group exhibition featuring works by David Buckingham, Al Diaz, and Doug Groupp, opening Thursday, June 25th.

United in their interrogation of contemporary culture, these three artists wield bold color, commanding text, and figurative wit as instruments of critical commentary. Buckingham, Diaz, and Groupp toss the map out the window — charting new roads of thought, perception, and resistance.

David Buckingham is a Los Angeles-based artist who transforms discarded industrial materials — salvaged metal, vintage signage, machine parts — into bold, witty sculptures. WHAAM!, WHOOM! and Rusted dollar signs. A monumental subway token. Buckingham raids the visual archive of American life and sends it back transformed.

Al Diaz (SAMO) develops a visual language of cryptic phrases and poetic interventions, turning text into image and social critique. In this exhibition, the American Flag is a direct reference to Jasper Johns, using layered language, lettering drawn from his signature “wet paint” signage, and street-inspired gestures, demanding that a national symbol account for itself.

Doug Groupp (“Clown Soldier”) injects theatrical energy into the exhibition with cartoon caricatures, parody, and political references. In The Strait of Hormuz, early Mickey Mouse, a vintage laughing man, and the seal of the Islamic Republic float beneath the Coca-Cola logo, confronting the blur between entertainment, politics, propaganda, and spectacle.

When we lost our Orchard Street space on January 25th, it was our community that carried us through the next five months. Now, we are deeply honored to welcome you back to our original home. Please join us on June 25th to celebrate our reopening and experience this incredible exhibition.

None of this would have been possible without the support we received along the way — and a special thank you to Greg Tribbe of cloudstreet.us, who opened his space to us and kept our gallery operations running on the Lower East Side during this time.

 

Workout of the Day

STRENGTH A

EMOM x 6 Min
2 Weighted Strict Chin-Ups

Notes
Compare to Week 5. You may build in load across sets or perform sets across. All 12 reps today start from a dead hang with straight arms and finish with the athlete’s chin over the bar.

STRENGTH B

B1. Dual DB Bench Press, 3×10-15
B2. Barbell Romanian Deadlift, 3×4-6

Notes
Use a 30×1 tempo for both movements.

Complete 2-3 warm up sets, then perform three progressively heavier working sets within the prescribed rep ranges. Your final two sets should feel like at least RPE 8. Try to improve on week 5’s weight or reps.

METCON

AMRAP 5:00
25 Double Unders
5 Burpees

Notes
We performed this workout on 9.28.23 and 9.19.21 and the top score was just over 9 rounds!

If you have double unders but 25 will take you longer than 1 minute, scale down by 5 reps until your volume takes you roughly 30 seconds. Otherwise, perform 40 Single Unders. Remove the push-up from the burpee to modify its intensity.

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Programming Template: Week 7/8

Musings on Staff Uniforms

A few years ago I got into a debate with another gym owner who scoffed at how unprofessional it looked when a gym’s staff didn’t wear matching uniforms. He and several other people on this particular Zoom call all agreed that standardized gym shirts were a baseline for a professional presentation. I considered their perspective, then I remembered CFSBK was much bigger, more successful, and a lot cooler than every other gym on that call. While I don’t throw any shade on other gyms for choosing to do this, and it’s pretty standard in our industry, I thought I’d share a little bit about why we don’t wear uniforms at CFSBK.

My aversion to it primarily comes from my time in the fitness industry prior to starting CFSBK. My first job that required a uniform shirt was as a PT aide at a physical therapy clinic. They handed me one bulky white collared shirt I basically had to swim in. I worked there several days a week, which meant I had to wash that stupid shirt several times a week to keep it clean. We also had to wear khaki shorts, it was the worst.

My second experience with staff uniforms was really similar at a speed school I briefly worked at after college. Once again, they gave me a single XXL white collared shirt that fit like a garbage bag, the sleeves went down to my forearms and I looked like a child wearing his dad’s shirt. I remember feeling genuinely self-conscious in it. Then Equinox. The classic black “Train” shirts that about 50 of us on the floor were all wearing. A sea of homogeny. Booooring.

When I started CFSBK, staff uniforms weren’t something I ever considered. I was so stoked to just do whatever the hell I wanted for a change. I’d worn enough staff shirts to know what they actually do: nothing for the member experience, and something deflating for the person wearing it, especially if you care about your personal style and representation.

“Professionalism” should come from the quality of the instruction, the consistency of the care we give, and how we show up for people. Not from what we’re wearing.

I like individual expression, a lot. I don’t want people showing up to the gym in the same shirt every single time. It’s boring, it’s tedious, and it’s a pain in the ass to wash the same handful of shirts every week. I like wearing my stupid band t-shirts and slutty little shorts, I like my spikey necklace and I certainly don’t like sleeves. 🙅‍♂️

When you limit how someone dresses, you get a slightly less authentic version of that coach. You get someone in a costume that doesn’t reflect their aesthetic, their style, or their personality.

I love seeing the cool clothing our coaches wear, the stuff that comes from their actual lives and interests. It gives members a varied, dynamic experience instead of a uniform one. It sparks conversation. It gives people something to ask about. It makes the whole gym feel more human and shows a more genuine version of that coach.

In the 19 years we’ve been open, literally no member has ever asked me why we don’t wear uniforms, so, it clearly doesnt matter to you all. Beyond that, there has never been a problem that would have been solved by wearing the same shirts every single day. So, in a nutshell, that’s why we all dress like teenagers at CFSBK.

Workout of the Day

STRENGTH

In 15 minutes, perform 5-7 total sets of the following complex:

2 Hang Power Snatches + 1 Overhead Squat

Notes
Use today’s lifting time to dial in your technique. Work at light to moderate loads throughout. The Snatches should be speedy and crisp, and the Overhead Squat should be slow and controlled!

METCON

For Time
550m Run
15 Hang Power Snatches 75/55
400m Run
15 Hang Power Snatches 75/55
550m Run

Notes
Target: <12 minutes.

Choose a weight for the hang power snatches that you can complete 10+ reps without needing to set the bar down.

Run: 400/270/400m

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Programming Template: Week 6/8

Happy Father’s Day to all our CrossFit dads leading by example with strength, resilience and integrity!
Coach Grant and Petra enjoying some watermelon post Murph

Workout of the Day

5 Rounds for Time
1200m/1000m Bike
15 Toes to Bar
40ft Dual DB Suitcase Walking Lunge (2×50/2x35lb)

Rest 3 min Between Rounds

Notes
Today’s workout presents us with kipping skill and grip endurance as primary factors. You’ll feel fatigued when you pick those DBs up to lunge, but aim to grit it out knowing there’s a big rest coming.

If you are working on stringing TTB together and/or are a more experienced athlete still using a “double-swing,” go for less overall volume of work and force yourself to practice smaller sets linked with consistently good mechanics. For example: 4×3 or 5×2.

Aim to complete each round under 4 minutes. If your pace creeps toward 5 minutes, scale back one or multiple elements.

Bike: Target ~2 min or less.

TTB: 1-3 Sets.
A. 10-12, Full ROM
B. 5-7 Strict, Full ROM
C. 10-15 Hanging Leg Raise
D. 15 V-Ups
E. 15 Tuck-Ups

Lunge: Choose a challenging weight with which you can complete an unbroken 40 foot segment. Scale load as needed.

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Programming Template: Week 6/8

Coach Grace, Steph, Ava and Jill post Saturday class 

🥦 Carbohydrate options at the grocery store 🍓

A few days ago we talked about protein sources. Today let’s talk carbs. Carbohydrates are your body’s preferred fuel source for high intensity training, like what we do at CFSBK. The goal isn’t to avoid carbs, it’s to choose the right ones: minimally processed, whole food sources packed with fiber, vitamins, and minerals. These tend to keep you fuller longer and support more stable energy levels throughout the day.

Carbs became vilified over the past couple of decades, in the same way that fats were before that. No macronutrient needs to be avoided. They are all an important part of your nutrition. What really matters is the quality and quantity of the foods you eat. It is much, much, much harder to overeat whole foods. No one in the history of human civilization has ever gone on a bender and binged on 3,000 calories worth of chicken and broccoli. More on why that’s the case in a future article.

Below is a list of carbohydrate sources worth keeping in regular rotation. Find what works for you and keep it consistent. I (David) tend to eat lots of broccoli, fruit and oats. I like snacking on fruit, especially late at night. You get “over it” a lot faster than chips or cookies.

Rolled oats
rice
quinoa
sweet or white potatoes
whole grain bread
beans and lentils
fruit (all)
frozen fruit
broccoli
spinach
kale
mixed greens
peppers
carrots
squash
zucchini
beets

Workout of the Day

“Juneteenth”

PARTNER METCON

AMRAP 24 MIN
6 Squat Cleans (185/130lb)
19 Sit-Ups
18 Push-Ups
65 Doubles

Notes
Juneteenth marks the day (6/19/1865) when federal troops arrived in Galveston, Texas to deliver the message of the Emancipation Proclamation from 2 years prior: that all enslaved people are free. While emancipation didn’t happen overnight for many people, Juneteenth commemorates, celebrates, and honors the end of slavery in the United States.

Here is some history on Juneteenth.

For today’s workout, athletes will move through a full around of work together. Aim to split the work generally in half. For example: A performs 3 squat cleans, B performs 3 squat cleans. A performs 10 sit-ups, B performs 9. And so on.

Clean: Target a load on the moderate side of heavy. Paced singles will be appropriate for most athletes today.

Push-Ups: Scale volume or to elevated reps.

DU: Scale volume so you can complete your portion of the work in about 30 sec or less. Modify to single unders (65 reps per round, per person) if needed.

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Programming Template: Week 6/8

Mike, Jamal, Erick and John at CFSBK 1.0 circa 2007

Why All Americans Should Honor Juneteenth

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 4×4-6, building
C. Deadlift 4×4-6, building
D. Strict Press 4×4-6, building

Notes
Floater Strength… today??? Tomorrow we have a special Juneteenth workout planned with Squat Cleans, Sit-Ups, Push-Ups, and Double Unders!

A. Superset: Use a 20×1 tempo for both movements. After 1-2 warm-up sets, perform 3 work sets of each movement. You may build in load. Aim to find something that feels like at least RPE 8-9 for your final two sets.

B-D. Our goal for Week 6 build on our solid mechanics and push the load a bit more. You should still have ~1 reps in the tank left until the final set.

Use your qualitative and quantitative notes from last week to guide you!

ASSISTANCE

3-4 Sets for Load and Quality
8-12 DB Pullovers
8-12 Hamstring Curls with Sliders
8-12 Bicep Curls
8-12 ea KB/DB Side Bends

Notes
Move through the above work as one “giant set.” The exercises are relatively non-interfering, so keep rest minimal. Use a slower-down, faster-up tempo for each movement.

Start with moderate load for the first set, then go heavier. You should perform at least 2 sets that feel like RPE 8.5+.

Hamstring Curls: To scale up the movement, perform 4-8 single leg curls each side. To scale down, perform a slow eccentric-only variation.

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Programming Template: Week 6/8

Martha pushing the pace on the erg

(Relative) Intensity gets results

“Intensity” essentially means how hard you’re working in the gym. It’s relative to your experience, your physical capacity, and your psychological tolerance. Athlete A may be performing a workout with 315lb deadlifts and bar muscle-ups while Athlete B performs the same workout with 65lb deadlifts and ring rows. The loads and movements differ, but both athletes may be working at the same intensity relative to their own capacity. The details of the workout often matter less than the intensity you bring to the version you’re performing.

Your ability to push your personal threshold comes with experience and intention. Getting the most out of our program requires gradually pushing the margins of your capacity. Small, consistent choices compound over time. Intensity doesn’t need to overwhelm you, and not every day at the gym needs to be an all-out effort, but avoiding complacency and familiarity with our workouts is paramount.

Everything starts inside your mind. Psychological tolerance is often the true limiting factor, shaped by both internalized beliefs about what you’re capable of and the decisions you make when things get uncomfortable. Like any other skill, this is trainable. Set an intention before every workout. It can be as simple as: “Today I’m going to try the heavier kettlebell, even if I have to break it up more often,” or “I’m going to hold a 2:10 pace or better every time I get on the rower,” or “I’m committing to my first set of thrusters unbroken.”

Before the “3-2-1… go,” take a moment to make a plan. Things may not always go according to it, but having a plan puts you in a position to respond to what happens in the workout rather than just react to it.

Workout of the Day

EMOM x 40 MIN
A. 12/9 Cal Ski Erg or 15/12 Cal Row
B. 45 sec Ring Plank Hold
C. 12/9 Cal Bike
D. 45 sec Sandbag Carry
E. 40 sec Shuttle Run

Notes
Please take note that Floater Strength day will be tomorrow instead of Friday because of the Juneteenth workout!

Today we have a long time domain and a great opportunity to work on pacing. If you’re not accustomed to modulating your intensity and effort for this kind of workout yet, start conservatively and build. For example, you might scale back the calories and hold/carry durations in the first two to three rounds until you get a feel for it, and then “turn the dials” accordingly.

The goal is to maintain our outputs for the entire 40 minutes, and that will likely not happen if you redline in the first half of the workout.

Work no longer than 45 sec in any given station.

Plank: Scale by walking feet forward to create an incline plank.
Sandbag: There is no RX load today. Use a moderately heavy bag for 45 sec unbroken.

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Programming Template: Week 6/8

STONEWALL is coming!

Save the date ya’ll. on Saturday June 27th we’ll be doing 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

Why we support the Sylvia Rivera Law Project