Workout of the Day

STRENGTH

2 Sets
3 Power Cleans + 3 Shoulder to Overheads

2 Sets
2 Power Cleans + 2 Shoulder to Overheads

3-4 Sets
1 Power Clean + 1 Shoulder to Overhead

Notes
Use any method of getting the bar from the shoulders to overhead: you might choose to strict press or push press at lighter loads, then push jerk or split jerk as you get to heavier loads.

Press outs are considered no-reps today!

Aim to perform 1 set about every 2 minutes or so. You can build in load across all 7-8 sets today, or if you find a sufficiently challenging weight to work your technique at, stay there and be as consistent as possible.

METCON

4 Intervals of:

AMRAP 2 MIN
4 Alternating Sandbag Ground to Shoulder (100/75lb)
40-ft Handstand Walk

Rest 2 Min between Intervals

Notes
SB: Moderate load. Should be able to complete the 4 reps in < 30 sec. Alternate shoulders each rep. Show control at the top of each rep by taking your “free hand” off the bag and out to the side for a moment.

HSW: Choose an inversion variation that is challenging but you don’t get “stuck” on.
A. 20 ft Handstand Walk
B. 20 alternating “Penguin Walks” – break into smaller sets as needed!
C. 4 Wall Walks
D. 80ft High-Hip Bear Crawl

Programming Template: Week 5/8

Workout of the Day

Kipping Pull-Ups

Choose 1 track to follow for today:

Strength: 5-7 Sets x 5 Strict Pull-Up*
*Weighted, Bodyweight, Partner, or Foot Assisted, as tough as possible

Skill: 5-7 Sets x 2-5 Kipping Pull-Ups

Capacity: EMOM x 10 Sets: 5-10 Kipping Pull-Ups or Chest to Bar Pull-Ups

Notes
Here is some guidance of which track to choose today.

Strength: Working toward your first pull-up, want to develop better pulling ability/capacity, or need a break from kipping!
Skill: Can do strict pull-ups; learning to string kipping reps together and/or they break down under fatigue. Use this time to practice some drills from your coach and/or virtuous reps without interference.
Capacity: You can already perform 5+ kipping reps consistently under fatigue. Athlete’s choice on range of motion and volume. Aim for consistency across 10 sets.

METCON

5 Rounds for Time
200m Run
20 Walking Lunges

*Hold a 20/14lb medicine ball for the entire workout. If you put the ball down, perform 5 burpees.

Notes
Target 8-13 min.

Programming Template: Week 5/8

Safia and Coach Grace compete at the Kansas City Monster Games

I recently competed in the 1st Phorm Monsters Game competition in Kansas City. I finished in 13th in individual RX with 2 event wins 🙂 It was a tough competition with swimming and running included but it was so inspiring to meet all the athletes! -Safia

I (also) competed at the Kansas City Monster Games in the intermediate team division (Team Not Fast, but Furious). While we didn’t place all that well, we had a blast and that’s what counts, right? Im most proud of handstand walking 235 ft in a single event and I learned that I need to work on my rope climbs. If you’re ever in need of a partner for a comp please let me know! Matching outfits are a requirement however. – Coach Grace

Workout of the Day

STRENGTH

Back Squat
6-4-2-6

Notes
Complete the rep wave listed above. Start with a load that feels like RPE 8+ for the set of 6 reps. Build in load on the set of 4 and again on 2. For the final set of 6, aim to go heavier than your initial set.

If your technique is holding up week to week, push yourself today and find the edge, with likely 1 rep in the tank on most of the sets, not much more.

Last week was 5-4-3-5. A good goal would be to start at the same weight or slightly heavier than last week and push for slightly bigger jumps on the 4 and 2 sets.

ASSISTANCE

3 Sets
10 DB Bench Press @ RPE 8
Rest 30 sec
Max Reps Ring Push-Ups*
Rest 2 min

Notes
Before starting your first set, do a mini round or two of this with lighter loads to warm-up on the bench, build good mechanics on the rings, and get a feel for the “interference” of the workout.

Choose DBs that will allow for 10 unbroken each time, though challenging.

Push-ups are one unbroken set. Cap at 20 reps. If you will complete fewer than 10 reps, modify to an incline ring push-up, regular push-up on floor, or elevated push-up with bar in rack.

Programming Template: Week 5/8

🌭 Saturday 8/8: Wet Hot American Throwdown 🌭

This year’s WHATD kicks off coach Katie’s maternity leave so we’re throwing a party and inviting everyone! To participate all you have to do is sign up for a normal group class on 8/8 and everyone can do the workout. If you’re an Open Gym only membership stop by or contact the front desk so you can sign up!

In addition to the workout, we’ll have some summer time fun refreshments and frozen treats as as well as a splash of a surprise!

9 Rounds for Time
8 Devil’s Cleans (50/35/20lb)
22 Calorie Row/Ski/Bike
40m Single Arm Farmer’s Carry (50/35/20lb)

9 months
8/22 is my due date
40weeks = 40M 

Notes
Devil’s Clean: 1 DB in each hand. Use a load you can move through 8 reps unbroken for most, if not all, of the workout.

Machine: scale for a < 2:00 effort.

Carry: Use 1 of your dumbbells, traveling a total distance of 40 meters, trading arms as desired throughout.

Workout of the Day

STRENGTH

6-8 Sets
1 Hang Power Snatch + 1 Power Snatch

Notes
After a snatch grip deadlift, the first rep comes from just above the knee. Reset to the floor for the power snatch, taking a few seconds between the reps to get organized.

Work with a load that gives you some feedback while allowing you to improve technique. You can build across the sets, but if things get weird, don’t be afraid to come back to a lighter weight!

METCON

For Time:
50/40 Cal Assault Bike
-into-
4 Rounds:
16 Alternating DB Snatches (50/35lb)
12 Kipping Toes to Bar OR 16 AbMat Sit-Ups

Notes
Target < 10 min

Bike: Aim to finish this in 4 minutes or less. If holding an 10 cal/minute average is unsustainable, scale back to 32 calories total.

DB: Pick a weight you can complete 16+ reps unbroken when fresh.

Core movement is athlete’s choice today, depending on how you’re feeling from the week. If electing for TTB, scale to a rep count you can do in 1-2 sets throughout.

Work at a tough effort on the bike, but one that sets you up to work hard through the couplet. Ideally these movements are cycled unbroken.

Experienced athletes need to be aggressive in the speed of the movements as well as quick in transition to get your best time. Many of us will do best by being calm and steady through the first two rounds and then aiming to pick up the pace toward the end.

Programming Template: Week 4/8

CFSBK Coaching Alumni Lil JB made a surprise drop in Saturday morning! Guess what she smoked the workout

Tuesday 8/11 Coven Sound Bath Returns

Workout of the Day

“Kelly“

5 Rounds for Time
400-m Run
30 Box Jumps (20/24 in)
30 Wall Ball Shots (14/20 lb) (9/10 ft)

Notes
Today’s workout is the CrossFit benchmark Kelly. Kelly is a long grind, but the goal is to keep moving throughout. This workout rewards consistency.

If you need to take a few extra breaths, do so during your transition to the next movement. Maintain large chunks of box jumps and wall-ball shots. Try to keep moving on the box jumps and perform the wall-ball shots in 2 sets or fewer in each round.

You can recover a bit on the run, but don’t take longer than 2:20. You can afford to run a little slower if it means faster and bigger sets on the other movements.

If scaled correctly, a single round should take no more than 6 minutes to complete. Here are a couple scaling ideas:

Scaling Option A
4 Rounds For Time
400-m run
20 box jumps (20/24in)
30 wall-ball shots (10/14lb) (9/10ft)

Scaling Option B
4 Rounds for Time
270m Run
20 box jumps
20 wall-ball shots (6/10lb) (8/9ft)

Programming Template: Week 4/8

August 2026 Member of the Month: Farah Mohmad

Due to our schedules, I don’t get to see Farah around the gym as often these days, but when I do, it’s always like catching up with a long-lost friend, complete with the mandatory supersonic “eeeeeeeomgitsbeensolong” greeting. Farah is one of those genuinely kind, welcoming people who make you happy just to run into them. She’s been a wonderful part of our community since 2022.

In our conversation below, Farah talks about the positive impact our community has had on her mental and physical well-being, why she considers the gym a non-negotiable part of her life, and the bench press PR she’s still incredibly proud of. She also reflects on growing up in Abu Dhabi, moving to New York, and finding a home at CrossFit South Brooklyn.

We are so happy to know you, Farah. Congratulations!

Name (and any nicknames): Farah Mohmad

Where were you born, and where did you grow up? I am Palestinian and I was born and grew up in Abu Dhabi, UAE. I moved to NYC in 2015.

How long have you been CrossFitting, and how did you find your way to CFSBK? I’ve been CrossFitting since October 2022, almost four years! At the time, I was looking to be part of a workout/gym community to help me stay consistent and to help me push myself. I happened to have a conversation about CrossFit with a friend who had been part of the community for a few years. Shortly after, I found CFSBK and never looked back. 

What keeps you coming back to CFSBK? The main thing that keeps me coming back is the community, including the staff, the coaches, and my fellow CrossFitters. Every time I walk into the gym, regardless of the weather outside or how tough of a day I had, I am greeted with lots of warmth and the best energy. It completely transforms my day and keeps me coming back again and again! And of course the workouts that are inclusive of everyone! 

CFSBK has become a non-negotiable necessity in my life. It is a major part of my mental wellbeing, physical health, and community. I always know that I will be a little bit transformed every single time I enter the space. 

How has the gym changed your life? It has changed my life in so many ways. It’s made me mentally sharper and more able to regulate myself, especially in tough moments. I’ve been able to sleep better which is huge! I’ve found a wonderful community that is ready to support me, push me, and celebrate me. The physical strength I gained helps me in other parts of my life e.g. lugging my grocery bags.

Can you share a memorable experience or achievement from your time at CFSBK? With the help and cheering of my CFSBK peers and coaches, I was able to bench press my previously one rep max for 8 reps. It was one of my biggest achievements (and proud moments).

What are your current fitness goals? I’m hoping to increase my gym days and to improve my back squat form!

Program your dream workout: AMRAP with a partner of 3 hang power clean & push jerk, then 10 kettlebell swings, ending with 20 butterfly situps.

Program your nightmare workout: No partner AMRAP of 10 thrusters, 10 burpees, 10 lunges, and 800m run.

Favorite and least favorite lift:My favorite lift is the hang power clean and my least favorite is always going to be any kind of thrusters (but I will still do them!).

How do you spend your time outside of CFSBK? Do you have any hobbies? Community is so important to me so I spend a lot of time fostering it through organizing gatherings, cooking together, and traveling with friends and/or to see friends or family and exploring a new place. I also love being in art spaces so you will usually find me at a museum, art exhibition, slam poetry event, library, concert, or in a garden somewhere. 

What are you currently recommending (books, shows, food, etc.)? I just finished reading The Waterbearers: A Memoir of Mothers and Daughters by Sasha Bonét, an excellent book and important read which I highly recommend. 

Any advice for new CFSBKers? Congrats on making the best investment of your life! Take full advantage of the community and support at CFSBK because it is an environment where you can really push yourself and even experiment with lifts that you’ve been curious about. 

Workout of the Day

METCON

Tabata Bike Calories

Rest 1 Min

Tabata Russian KB Swings

Rest 1 Min

Tabata Double Unders

Notes
Tabata = 8 Intervals of 20 sec work / 10 sec Rest. Perform this 4 minute workout on each implement, resting 1 minute extra in between.

Score is total reps for each movement.

KB: Choose a challenging load that you can complete 15+ reps unbroken with when fresh.

DU: If you don’t have ’em yet, practice!

ASSISTANCE

3-4 Sets
8-10 ea Three Point DB Row
10 Slider Hamstring Curls @ 30×1

Notes
Use a slower-down, faster-up tempo on the rows. Go as heavy as possible without using momentum.

If hamstring curls on tempo is not an issue, try single leg.

Programming Template: Week 4/8

Join us this Saturday at 3pm for some WNBA action! The NY Liberty take on the PHX Mercury. While this is an away game, you’ll feel right at home with your fellow CFSBK Liberty fans! The gym will provide some drinks but BYOB if you’d like and feel free to bring food if you’d like as well.

Some CrossFit Games Highlights

Here are 4 out of the 20 events at this year’s CrossFit Games. Each video is cued up to play at the final women’s heat on each event. You can see all divisions on the CrossFit Games youtube channel. The first comment has the time stamps for event starts.

Event 11 Handstand Walk Course

Handstand obstacle course

Event 8 Climbing Snail 26

For time:
Snail push
2/3 legless rope climbs*
30 toes-to-bars
4/5 rope climbs
Snail push

♀ 400-lb Snail x 60 feet and a 16-lb vest
♂ 400-lb Snail x 100 feet and a 22-lb vest

2020 Speed Snatch

For time:

3 snatches (1-minute cap)
♀145 – 150 – 155 lb
♂ 225 – 235 – 245 lb

Then,

3 snatches (2-minute cap)
♀ 160 – 165 – 170 lb
♂ 245 – 255 – 265 lb

Then,

3 snatches (3-minute cap)
♀ 175 – 180 – 185 lb
♂ 265 – 275 – 285 lb

Workout of the Day

STRENGTH

6-8 Sets
1 Hang Power Clean + 1 Power Clean + 1 Split Jerk

Notes
After a clean deadlift, the first rep comes from just above the knee. Reset to the floor for the power clean. Once the bar is on the shoulder, adjust to your jerk rack position and complete the split jerk. Take your time to feel and own each receiving position along the way.

Work with moderate to heavier loads that allow you to improve technique. You can build a bit or even do some “waves” across the sets.

METCON

For Time
15-12-9
Thrusters 115/80lb
Lateral Burpees over Bar

Notes
Target < 7 min

Choose a barbell load on the heavier side of moderate. It should be heavier than what you choose for “Fran,” or a similar higher volume thruster workout.

At it’s best, the barbell here is unbroken and the pedal is down throughout. If breaking the set of 15 thrusters will help you stay stubborn in the middle and go faster overall, do so.

Programming Template: Week 4/8

Brett working through thrusters

The Power Clean + Split Jerk

Workout of the Day

Bar Muscle Ups

Every 3 Min x 5 Sets, Perform one variation below:

Notes
Here is some guidance of which track to choose today:

Strength: Substantial time under tension. Good to improve strength or if you’re feeling beat up! Employ band/foot assistance as needed to continue building foundation.

Skill: Those who perform mature strict chin over/chest to bar pull-ups and dips and are comfortable kipping can start to work the skill. Attempts are okay here; if you fail more than 2 reps in a row, adjust course.

Capacity: Those who already perform 4+ unbroken reps consistently can aim for big sets under increasing fatigue today without interference from other movement.

PARTNER METCON

5 Rounds for Time
250/200m Row, each
*Non-rowing partner holds Sandbag in Bear Hug (100/75lb)

Notes
Partner A rows 250m while Partner B holds sandbag.
Partner B rows 250m while Partner A holds sandbag.

Athletes may not start to row until the sandbag is off the ground.

Communicate with your buddy and keep transitions tight to get your best time on this workout!

If the row distance will take longer than 1:00 at high output, scale back slightly.

Programming Template: Week 4/8

Farewell Savannah!

Workout of the Day

STRENGTH

Back Squat
5-4-3-5

Notes
Complete the rep wave listed above. Start with a load that feels like RPE 8+ for the set of 5 reps. Build in load on the set of 4 and again on 3. For the final set of 5, aim to go heavier than your initial set.

If your technique is holding up week to week, push yourself today and find the edge, with likely 1 rep in the tank on most of the sets, not much more.

METCON

3 Rounds for Time
550m Run
20 DB Suitcase Box Step Overs (50lb/20″, 35lb/20″)
20 Tuck-Ups

Notes
The legs and midline will get increasingly fatigued, but push to keep your runs at a similar pace each round on this one.

Step overs: 1 DB in each hand, suitcase style. Choose a challenging weight that will be no fun at all to do unbroken, but there’s really no reason to put them down on this one 😉 You do not need to stand up at the top of the rep. The rep is complete when both feet are on the opposite side of the box.

Programming Template: Week 4/8

Welcome Coach Toni!!!

If you haven’t seen Toni helping out at Group classes recently, you’ve definitely seen her lap you in a workout at some point. Toni has been a staple at CFSBK since 2016 and we’re so excited to have her officially join our coaching team!

Hii! I’m Toni

I’m originally from England, but I’ve lived in the States for 18 years now… which is officially half my life!

I moved here to play Division I soccer and ended up getting my Master’s in Kinesiology with a minor in Strength & Conditioning. During grad school I coached strength & conditioning, but after finding CrossFit in 2016, I was hooked. Then HYROX came along in 2022… and yep, got hooked all over again.

I’ve played soccer since I could walk and still play whenever I can. The biggest surprise? I actually enjoy running now. Turns out it’s way more fun when you’re choosing to do it and it’s not being used as punishment by your college soccer coach.

Outside the gym, I’m not a sit still person. I love getting out and about. Whether it’s just bopping around the city, finding a good coffee shop, catching up with friends, or saying yes to a random adventure, I’m happiest when I’m doing something. Oh… and if there’s music playing, there’s a pretty good chance you’ll catch me dancing.

One of my favorite things is seeing people realize they’re capable of more than they thought. Whether it’s your first pull-up, your first box jump, or just showing up on a day you didn’t feel like it, I love watching people push their limits and achieve things they’ve worked so hard for. I hope I can help you have those moments, celebrate the wins with you, and most importantly, have a lot of fun along the way.

Favorite quote: “Never a failure, always a lesson.”