Workout of the Day

ASSISTANCE

4 Progressive Sets:
16 Walking Lunges
16 DB Pull-Overs

Notes
Start easy on round one and build intensity each round. Dumbbells held at the hang for the lunges.

METCON

Every 4:00 x 5 Rounds
Bench Press Heavy 5
Row 250m

Notes
Through 5 sets work up to a top set of a heavy 5 on the Bench Press followed by a 250m sprint on the erg.

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CrossFit Group Class Programming Template (WK8/8)

Hardest workers in the room!

(holy) BLOOD May 15-25: Join MITU580 for their next production!

You loved the Utopian Hotline experience at this year’s art show so get ready for another exciting piece! From May 15-25, join our CFSBK friends Justin and Monica for their latest project, a unique fusion of film, music, and performance art at MITU580 located at 580 Sackett Street.

(holy) BLOOD takes pieces of Alejandro Jodorowsky’s 1989 B-horror classic “Santa Sangre” and transforms them into a live-scored silent film experience. It’s a journey into circus life, blood cults, and madness, with plenty of pyrotechnics and experimental electronic music, creating an intense and thrilling atmosphere. This is more than just a movie screening – it’s a full sensory experience that explores themes of obsession, forgiveness, and redemption.

Grab your tickets here and as a bonus, show them at the bar and enjoy $2 off your pre-show beers at Finback Brewery. Don’t miss this unforgettable blend of film, music, and performance art!

Workout of the Day

STRENGTH

Snatch
1-1-1-1-1

Notes
Work up to a heavy single on the Snatch. These can be power or full, whichever you feel more comfortable with!

METCON

Every 3:00 x 5 Rounds
3 Power Snatches
6 OHS
9 Strict Chin-Ups

Notes
Use about 60-70%+ for the complex today.

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CrossFit Group Class Programming Template (WK8/8)

Eileen uses Fit55 at CFSBK to stay fit for hiking. Here is her and her husband during a two day hike near Harper’s Ferry. Way to go Eileen!!

REGISTER FOR MAY UPSIDEDOWN CLASS SERIES starting 5/13

This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at CrossFit. Come advance your capabilities through this inversion work deep dive. Experienced hand balancers and new students are equally challenged and welcome. There is no age limit, or weight limit. Please bring an open mind, patience, and the ability to touch the floor! Pet photos are also encouraged.

The Upside Down Class Series meets once a week for four weeks and are offered at two levels:

May Beginners Series
Beginner level is either for repeat students looking to expand their basics or for new students to learn the appropriate foundations for the intermediate class.

Mondays 5/13-6/2 5:30-6:30pm
Sign up here!

May Intermediate Series
Intermediate level is for students who have worked on foundations with Coach SuzanneMichelle previously and would like to progress further.

Mondays 5/13-6/26:30-7:30pm
Sign up here!

Workout of the Day

ASSISTANCE

5 Rounds / 15:00 of:
:30 Wall or box piked Handstand Hold
:30 Hollow Hold
:30 Extension Hold
:30 Bottom of Squat Hold

Notes
Move in tandem with your partner on the assistance circuit trying minimize your rest/transition to :10 the entire time. Lots of effort on body tension and lines.

STRENGTH

Every 4:00 x 5 Progressive Sets
2 Back Squats
10-12 Strict DB Presses
30 Tuck-Ups/Leg Raise with hip lift (alternate each round)

Notes
This triplet should take about 2-2:30 to complete.

Back Squat
The two reps should be heavy, but you’re not going for a 2RM. 80%++ Depending on how you’re feeling today. If able add a little weight each round.

DB Press
Stay in the 10-12 range. If you fail before 10 reps, use a minor push press action to finish the set, then consider going down or trying to tough it out again.

Abs
Alternate exercises each round. On the 5th round perform 15/15 or your favorite exercise again for 30 reps.
Scale to 20 if needed, but it needs to be very hard at the end.

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CrossFit Group Class Programming Template (WK8/8)

Comedians performing this Friday include:

Ayanna Dookie @adookie
Courtney Fearrington @bigccomedy
Shalewa Sharpe @silkyjumbo
Petey DeAbreu @pdeezjokes
Tom Delgado @tomdnyc
Maria Heinegg @mariaheinegg

Get ready to laugh your abs off at our fourth annual comedy show on Friday, May 10th! We’ve assembled an incredible lineup and can’t wait to share this amazing night with our community and their friends. The show, “Strong Sets,” features some of NYC’s top stand-up comedians performing – yep, you guessed it – stand-up comedy! We’re proud to be the only comedy show in the world hosted at a gym, making us officially the strongest comedy show out there. No contest.

Your co-hosts for the evening are the hilarious Courtney Fearrington (Sirius XM) and Maria Heinegg (Bravo), and they’ll be joined by a fantastic roster of comedians guaranteed to leave you in stitches.

Here’s the lowdown:

• Doors open at 7:30 pm
• Show starts at 8 pm
• Tickets are $15 – grab them here! (All funds go to Comedians)

Oh, and it’s BYOB, so feel free to bring your favorite drinks. Get ready for a night of great comedy and even better company. We can’t wait to see you there!

Workout of the Day

MYTHIC STRENGTH
Strongman inspired workouts.

Sandbag:

Pick + Carry down + back x 2 (160 ft), Drop, then “Load” x 3 reps.

Rest 60 – 90 sec. 4 rounds.

Sandbag Max Distance Carry:Perform a max distance carry, aim for minimum 3 gym laps.

Notes:
Get a solid grip on the bag so ideally you don’t have to adjust hands much or at all. Keep your pace quick and focus on steady breathing. On the walk and load make sure your arms are around, not under, the bag (think bear hug, not biceps curl).

For the max distance, fully recover from previous 4 work rounds. This is mental endurance. Have a goal lap # in mind, tell your training partner if possible. You can stop and adjust grip mid walk, but don’t set the bag down. When you really want to be done, do one more lap.

Row + Press

DB Single Arm Row, 8 reps/side, progressively heavier all rounds. 1 count eccentric.
DB Z Press, 8 reps – Same weight all rounds, 2-3 reps in reserve, 2 count eccentric.

4 rounds, rest 90 sec between rounds

Notes:
Keep the press light, focus on staying as upright in the body and tense through your trunk as possible. 2 ct descent on the negative, 2-3 Reps in Reserve (RIR); ie, you could do 2-3 more if you absolutely had to.Row: Go heavier each round, control the negative slightly with a 1 ct descent. 1-2 RIR on last 2 sets (ie, first set of 8 should be a weight you could do for 12-14, 2nd set for 10-12, last two sets for 10 if you really pushed).

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CrossFit Group Class Programming Template (WK7/8)

Coach Cara doing today’s Mythic Strength training

WANT A FREE MEMBERSHIP + HOURLY RATE? JOIN OUR FRONT DESK!

CFSBK is looking for new talent to staff the Front Desk. Responsibilities include handling inquiries from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, On top of an hourly wage, FD staff will also receive a comped membership. We are looking for someone who can keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).
We will be interviewing ASAP and hiring a new staff member for immediate training. The shift we are looking to fill is below, so before applying, please make sure this fits with your schedule.

Friday: 5:45am-12pm

General availability for coverage.

Email charlie@crossfitsouthbroooklyn.com to apply.

Workout of the Day

Every 4:00 for 7 Intervals:
6 Front Squats
9 Kipping Pull-Ups
3 Front Squats
AMRAP Burpees to the 2:00 mark

Notes
This should work out to roughly 1:00 of work on the front squats and pull-ups then 1:00 on the burpees.

Front Squats
Taken from the floor, unbroken but heavy
155/135/95/-

Kipping Pull-Ups
9/6 Kipping
6 Strict
9 Banded

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CrossFit Group Class Programming Template (WK7/8)

Open Gym Goblet Squats with Elena!

NEXT FRIDAY, APRIL 10TH! STRONG SETS COMEDY SHOW AT CFSBK!!!

Get ready to laugh your abs off at our fourth annual comedy show on Friday, May 10th! We’ve assembled an incredible lineup and can’t wait to share this amazing night with our community and their friends. The show, “Strong Sets,” features some of NYC’s top stand-up comedians performing – yep, you guessed it – stand-up comedy! We’re proud to be the only comedy show in the world hosted at a gym, making us officially the strongest comedy show out there. No contest.

Your co-hosts for the evening are the hilarious Courtney Fearrington (Sirius XM) and Maria Heinegg (Bravo), and they’ll be joined by a fantastic roster of comedians guaranteed to leave you in stitches.

Here’s the lowdown:

• Doors open at 7:30 pm
• Show starts at 8 pm
• Tickets are $15 – grab them here!

Oh, and it’s BYOB, so feel free to bring your favorite drinks. Get ready for a night of great comedy and even better company. We can’t wait to see you there!

Workout of the Day

FLOATER STRENGTH

Back Squat
8-8-8-8

Snatch
2-2-2-2-2

Bench Press
8-12 reps x 4 Sets

Power Clean
3-3-3

Notes
Choose one lift and potentially a second dumbbell, kettlebell or body weight movement for a superset to round out your week. Tomorrow we have Front Squats, Burpees and hanging leg raises

METCON

5 Rounds for time of:
10 DB Snatches, left arm
25 Double Unders
10 DB Snatches, right arm
25 Double Unders

Notes
This is similar to a workout we performed on week 2 of this cycle. Jump rope ninjas should scale up to unbroken sets.

Double Unders
(+) Mandatory unbroken sets (if you trip before 25 you need to start back at 0 on that set)
Volume: 25/15/10/5
Singles: 40 reps

DB Snatches
+/50/35/20

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CrossFit Group Class Programming Template (WK7/8)

Want a free membership + hourly rate? Join our Front Desk!

CFSBK is looking for new talent to staff the Front Desk. Responsibilities include handling inquiries from walk-ins, managing basic membership issues, light cleaning/organization, and other miscellaneous duties. Ideally, we’d like to hire from within so that candidates are already familiar with CrossFit and CFSBK, On top of an hourly wage, FD staff will also receive a comped membership. We are looking for someone who can keep a consistent schedule and commit to six months of work with us (barring extenuating circumstances).
We will be interviewing ASAP and hiring a new staff member for immediate training. The shift we are looking to fill is below, so before applying, please make sure this fits with your schedule.

Friday: 5:45am-12pm

General availability for coverage.

Email charlie@crossfitsouthbroooklyn.com to apply.

Workout of the Day

AMRAP 24:00
Run 400m
Floater Exercise
16 Box Jumps or Step-Ups
Row 16/12 Calories

Floater Options
12-16 Kipping Pull-Ups
12-16 Kipping Toes to Bars

Notes
Today’s longer aerobic workout has a lot of options to customize your training today while preserving the stimulus for everyone. Move at a steady pace the entire workout with a push in what you think your last round will be.

Pull-Ups
12-16 kipping
8-12 banded/strict

Toes 2 Bars
12-16 Kipping/partial ROM
6-12 Hanging Leg raises (as straight as possible)
12-16 Anchored Sit-Ups

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CrossFit Group Class Programming Template (WK7/8)

Text and interview by Julie Barnard
Let’s give a big congratulations to our May Member of the Month, Jackie Wong! Hailing from Brooklyn, Jackie started CrossFit in 2017 in Long Island City and found his way to CFSBK after moving back to his home borough. It didn’t take him long to realize he’d found the perfect community – his first Saturday class was packed, the music was loud, the sweat was sweating, and the energy was through the roof.

Jackie’s fitness goals are all about getting stronger and faster. While he enjoys workouts with rowing, squat cleans, pull-ups, and push-ups, he’s not as thrilled about wall balls, burpees, and wall walks. Even so, he recently completed the CrossFit Open Rx, proving he’s always up for a challenge.

What makes Jackie truly special is his enthusiasm and positive energy, which in turn makes CFSBK shine. His advice to new members? Don’t be afraid to finish last; don’t hesitate to push yourself beyond your comfort zone. Congrats once again, Jackie! We’re so happy to have you under our roof.

Name (and any nicknames)
Jackie but never Jack. Some friends call me Jacks.

Where were you born, and where did you grow up?
I was born and raised in Brooklyn, NY with a brief stint in Queens but we don’t talk about that.

How long have you been CrossFitting, and how did you arrive at CFSBK?
I started CrossFit in 2017 at a box in LIC. When I moved back to Brooklyn, I was anxious to find another gym I would like. CFSBK was the second gym I checked out and dropped in on a Saturday group class. It was full, the music was loud and the sweat was sweating.

Who was your first gym friend?
My first CFSBK friend was Jen Kim who I first met in group class and then continued our friendship in Active Recovery on Saturday. Hopefully she isn’t sick of me yet.

Was there a particular coach or class that made you feel like you were part of the CFSBK community?
During one of coach Whit’s warm ups, we were doing some drills across the gym: run, jog, skip, etc… She told us to “walk on our heels” and my body immediately went on my toes as in “high heels.” Whit corrected me and said “your other heels.” We all had a good laugh!

What are your current fitness goals?
Getting stronger and faster. Turns out, it’s hard to do both!

Program your nightmare workout

4 rounds for time:
400m run
30 wall balls
20 burpees
5 wall walks

Program your dream workout

AMRAP 20:00 minute:
500m row
10 Squat cleans
15 Pull-ups
20 push-up

Favorite and least favorite lift
Favorite: Squats because every day is leg day
Least: Burpees

What keeps you coming back to CFSBK?
CFSBK has something for everyone and has created an inclusive community which I love. The environment is welcoming and fun despite the tough badass skulls.

Can you share a memorable experience or achievement from your time at CFSBK?
I did the Crossfit Open Rx this year for the first time. It wasn’t pretty but I’m so glad that I challenged myself!

What do you think “success” means? How do you define it in your own life?
Success to me means being proud of the effort you put into something whether or not you achieve it. Putting in the work and being true to myself.

Ask me about that time I….
Fans thought I was a K-pop star while in Paris…

What are you recommending right now?
Espresso by Sabrina Carpenter. It’s going to be the song of the summer.

What are you up to when you’re not at 597 (or 608) Degraw Street, and do you have any hobbies?
Recently I have been exploring movement outside of the gym, and started taking some ballet classes.

If you could have any superpower for just one day, but you get to choose the superpower and when you activate it, what would you choose and when would you use it?
I would teleport to Japan to get fresh sushi for dinner, and go dancing in Berlin but make it back in time for group class.

Any advice for new CFSBKers?
Don’t be afraid to finish last in a workout because if you are not questioning your life, you’re not doing it right. And go heavier than you think you can or want to.

Workout of the Day

STRENGTH

Every 4:00 for 4 Progressive Sets
8-12 Bench Press
16 DB Walking Lunges

Notes
This couplet should take about 1:30 or so. Stay within the rep scheme and unbroken on the bench but push the weight. Same for lunges, challenge yourself on loading. 16 total reps, 8 per leg.

ASSISTANCE

3 Progressive Sets of:
12-16 DB Pull Overs
8e Single Leg RDLs

Notes
The final two sets of this should be very challenging. Use an upright for support if your balance prevents you from going heavy on the RDLs. Support will allow you to control your hip position, go heavier, and get more out of the movement as the weight increases.

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CrossFit Group Class Programming Template (WK7/8)

Every person here for their own reasons, but everyone working together, supporting each other, for us all to be the best version of ourselves

Register for May UpsideDown Class Series

This class is a modern approach to hand balancing. We will learn rules, and then break them! Great for curious minds and bodies, this class will help expand your practice here at CrossFit. Come advance your capabilities through this inversion work deep dive. Experienced hand balancers and new students are equally challenged and welcome. There is no age limit, or weight limit. Please bring an open mind, patience, and the ability to touch the floor! Pet photos are also encouraged.

The Upside Down Class Series meets once a week for four weeks and are offered at two levels:

May Beginners Series
Beginner level is either for repeat students looking to expand their basics or for new students to learn the appropriate foundations for the intermediate class.

Mondays 5/13-6/2 5:30-6:30pm
Sign up here!

May Intermediate Series
Intermediate level is for students who have worked on foundations with Coach SuzanneMichelle previously and would like to progress further.

Mondays 5/13-6/26:30-7:30pm
Sign up here!

Workout of the Day

STRENGTH

Take 12 minutes to work up to a submax heavy single on the Snatch

Notes
These can be squat or power snatches depending on your comfort level and soreness. Compare to last week’s snatches.

Coaching Focus: Bailing Snatches

METCON

5 Rounds for time of:
5 Power Snatches
10 Chin-Ups
Run 270m

Notes
Power Snatches
should be on the medium/heavy end. Heavier than last week’s 1:00 intervals if you were here. They should be performed as 5 singles and you should not be missing reps here.

Chin-Ups
These should be completed in 1-3 sets per round. Assist some or all reps with a band or self assisted reps.

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CrossFit Group Class Programming Template (WK7/8)

ChrisA (still an active member!) and David doing a partner stretch in 2009 when we were still in the Brooklyn Lyceum

Next Friday, April 10th! Strong Sets Comedy show at CFSBK!!!

Get ready to laugh your abs off at our fourth annual comedy show on Friday, May 10th! We’ve assembled an incredible lineup and can’t wait to share this amazing night with our community and their friends. The show, “Strong Sets,” features some of NYC’s top stand-up comedians performing – yep, you guessed it – stand-up comedy! We’re proud to be the only comedy show in the world hosted at a gym, making us officially the strongest comedy show out there. No contest.

Your co-hosts for the evening are the hilarious Courtney Fearrington (Sirius XM) and Maria Heinegg (Bravo), and they’ll be joined by a fantastic roster of comedians guaranteed to leave you in stitches.

Here’s the lowdown:

• Doors open at 7:30 pm
• Show starts at 8 pm
• Tickets are $15 – grab them here!

Oh, and it’s BYOB, so feel free to bring your favorite drinks. Get ready for a night of great comedy and even better company. We can’t wait to see you there!

Workout of the Day

Every 5:00 x 5 Rounds

8 Back Squats

AMRAP to 2:30 mark:
16 DB Push Presses
36 Double Unders

Notes
Perform 8 heavy back squats followed by the couplet until the 2:30 cap each round. Your squats may be progressive or across, but they should be hard and unbroken.

Double Unders
This should take around 15-30 seconds at most, scale volume accordingly
36/28/20 Double Unders
44 Single Unders

Push Press
Most rounds should be unbroken but challenging. +/40/30/20/-

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CrossFit Group Class Programming Template (WK7/8)

Albrey on Saturday’s Squat Clean Push-Up couplet

The Dumbbell Push Press