Workout of the Day

For Time
400m Run
50 Wall Ball Shots
400m Run
40 Box Jumps
400m Run
30 DB Thrusters
400m Run
20 Muscle Ups
400m Run

Notes
Intent ~18-26 min. There is a 26 min cap on the workout.

Run: If your pace sets you at > 2:30, scale back to 270m.

Box: 24/20/16″. Scale further to a 12 or 6″ soft box if needed.

WB: 20#, 10′ / 14#, 9′ / 10#, 8′
Mass/center of ball hits above your target line for the rep to count.
Choose a scale that allows you to do 15+ reps unbroken

DB: 50/35/20# ea hand
Tough weight that you can do 6+ reps unbroken

Muscle Ups: Rings or Bar are good to go today. If you’re doing strict ring muscle ups, consider scaling to 10 reps.

MU Scaling:
A. 10 Reps
B. 20 CTB Pull Ups + 20 Dips
C. 20 Pull-ups + 20 Push-Ups
D. 20 Ring Rows + 20 Modified Push ups

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CrossFit Group Class Programming Template (WK4/8)

Coaches Whitney, Cara and Avery as well as our CDO Zelda BTS in the office

2025 CrossFit Games this weekend

The 2025 CrossFit Games are this weekend! See the best of the best throw down to crown the fittest on earth. Below are three ways you can watch the Games this weekend.

The CrossFit App 

• Full live coverage in English, commercial-free, Available worldwide

CrossFit Games Website

• Full live coverage in English, commercial-free
• Available worldwide

YouTube – CrossFit Games Channel

• Full live coverage in English, commercial-free
• Available worldwide
• Translated broadcasts available in Korean, Portuguese, Spanish, and French on their respective YouTube Channels (CrossFit Korea, CrossFit Brazil, CrossFit Spain, and CrossFit France).

Workout of the Day

FLOATER STRENGTH

A. Back Squat, 4 x 4-6
B. Sumo Deadlift, 4 x 4-6
C. Bench Press, 4 x 4-6
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)

Notes
Tomorrow we have running, wall balls, box jumps, thrusters, and muscle ups. Wee!

Your main lift can be building or sets across. You may superset with another DB/KB or bodyweight movement if desired.

Pull-Ups: Use the following progression to guide you:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unbroken reps: perform as written.
< 5 unbroken reps: perform a cluster of sub-maximal reps for you with short rest between. For example: 3+2+2 or 2+1+1, with 15-20 sec of rest
0 body weight reps: perform 6-8 box pike or toe assisted reps per set, using as little lower body help as possible to achieve full ROM

ASSISTANCE/SKILL

3-4 Rounds for Quality
1:00 Rope Climb Practice
1:00 Bike/Row/Run
:30 each side Adductor Side Plank

Notes
Friendly PSA: Learning how to efficiently climb a rope can be brutal for the skin on your legs. We recommend wearing long pants and/or a pair of tall socks or even knee sleeves around your ankles.

Use today’s time to practice your rope climb technique. This video link is set at a point to show a close up of a very efficient footwork method.

Practice Ideas:
A. Rig drill: good to isolate the footwork without worrying about going up the rope.
B. Descent focus: do a partial height climb and practice a safe, controlled descent.
C. Supine to stand climb: Improve upper body strength and grip without footwork.

More experienced athletes: work on completing at 15′ climb in as few “reps” as possible, and/or challenge yourself with how many reps you can complete in 1 minute.

Or… go legless!

The CrossFit Games Start Today!

Check out this link to see the schedule and how to watch this weekend’s events

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CrossFit Group Class Programming Template (WK4/8)

August 2025 Member of the Month: Stephanie Morris

If you’ve ever walked into CrossFit South Brooklyn and been greeted by a warm smile – and perhaps a happy tail wag – you’ve probably met Stephanie and her sweet four-legged bestie, Miss Penny (who you may recognize as a model in our June 2025 charity dog calendar for Pupstarz!). This August, Steph celebrates her one-year NYC-iversary, and our community is all the richer for it.

A Seattle native with sojourns in London and Dublin, Steph arrived in New York last summer on an apartment hunt – only for fate (and Google Maps) to guide her straight to us. She and I (it’s me, JB!) quickly bonded over our Seattle roots, and from there it’s been nothing but joyful, sweat-filled history.

Whether she’s pushing herself to nail a handstand, swapping stories with the front desk crew (who never forget to give Miss Penny lots of love), or encouraging fellow members to embrace their quirky, wonderful, strong selves, Steph embodies the spirit that makes our gym so special. As she put it herself, the caring people she now has in her life – beyond the gym walls – are thanks to CFSBK, and they’ve been essential to her first year in Brooklyn. We feel just as lucky to have her.

Steph, you help make CrossFit South Brooklyn the unique place it is. Congratulations!

Name (and any nicknames):
Stephanie
Steph
Steffi -with explicit permission

Where were you born, and where did you grow up?
I was born in Seattle and grew up there. I lived for five years in London and one year in Dublin, and this month marks my first year anniversary in New York.

How long have you been CrossFitting, and how did you find your way to CFSBK?
I did CrossFit for two and a half years in Seattle, before joining CFSBK last August.
Last July, I flew to NY to find an apartment. I arrived early to my very last viewing, and while waiting I googled “gym” – ten minutes later I found myself at CFSBK. JB was there, we bonded over our Seattle roots, and in that moment I knew I had to get that apartment so I could live within walking distance of this gym.

What keeps you coming back to CFSBK?
The members, who share my love of doing unpaid hard work for fun.
The front desk staff, who always greet my dog Miss Penny and distract me from joining class on time with their good chat.
The coaches, who are all fantastic at identifying ways I can improve my technique.
The inclusive culture, where we can all be our wacky wonderful strong selves.

What does CFSBK mean to you?
My mental and physical health depend on moving my body, socializing, having goals, and loving dogs. CFSBK is where I go for all of those things! That means everything to me.

How has the gym changed your life?
As an adult I’ve moved cities a lot, and my gym has always been where I’ve found friends and anchored my routine. This is especially the case at CFSBK. It has been crucial to my happiness and my sense of belonging in Brooklyn.

Can you share a memorable experience or achievement from your time at CFSBK?
A few months ago, walking home from a workout, I lost a ring that was very special to me. I was so mad at myself. On the verge of tears, I ran into Lizzie and Jax on 5th Ave. They immediately stopped what they were doing, gave me hugs, and joined me in slowly retracing my steps back to CFSBK. In the days that followed, a number of other members (Asha, Super Karl) checked in with me and kept looking.
I never found the ring, but the loss showed me the caring people I now have in my life, beyond the gym walls, because of CFSBK. Thank you to everyone I’ve met for making my first year here a special one.

What are your current fitness goals?
Handstand hold
Strict BMU
Deadlift 2xBW
Human flag (lol)

Program your dream workout:
E2MOM x10:
9 cal row
9 TTB
5 deadlifts 185#
5 push ups

Program your nightmare workout:
For time:
800m run
70 double unders
6 rope climbs
50 DB box step overs (35#)
40m handstand walk, minimum 5m segments
30 kbell swings (53#)
20 pull ups
10 sandbag to shoulder, 100#

…okay after rope climbs I forgot this was supposed to be a nightmare and this turned into a workout I would definitely do. Anyone want to join? 

Favorite and least favorite lift:
I couldn’t possibly. I love and respect all my lifts equally.

How do you spend your time outside of CFSBK? Do you have any hobbies?
I care for dogs at an animal shelter y estoy aprendiendo español.
I’m in grad school for a Masters of Public Administration, focusing on nonprofit finance.

What are you currently recommending (books, shows, food, etc.)?
“Oh Dumplings” – Chinese street food and boba tea on Court/Bergen
“Night Film” book by Marisha Pessl – psychological thriller 

Any advice for new CFSBKers?
Try not to doubt your ability to do something that you’ve never tried before. When it comes to a new movement or a heavier weight, your mentality is key.

Workout of the Day

STRENGTH

Every 90 sec x 12 min (4 Rounds)
Even: Strict Handstand Push-Ups*
Odd: Hip Thrust x 12-15

Alternate Movements each interval for 4 of each, 8 total intervals.

Notes
Hip Thrust: If you’re comfortable with this movement for 15 reps, add a DB at the hips.

HSPU: Work along the following progression, listed here from more advanced to more foundational:
A. Max Reps (1-2 RIR)
B. Accumulate Singles
C. Accumulate 2-3 Negatives (3 sec down)
D. Box Piked x Max Reps (1-2 RIR)
E. Tempo DB Press x 10 @ 21X1

If you have…
> 10 unbroken reps: consider adding a deficit.
3-10 unroken reps: perform A.
< 3 unbroken reps: perform B.
0 strict reps: perform C, D, or E, whichever allows for full ROM practice and controlled movement.

Note your reps this week; goal is to add a rep each round in the following exposure.

METCON

21-15-9 Reps for Time of:
Hang Power Clean @ 115/85/65#
*Complete 5 Wall Walks after each round with the barbell

Notes
Intent < 10 min.

For athletes experienced with barbell cycling and comfortable at the wall, this will be a pretty quick workout and should be attacked from the beginning.

For beginner and intermediate athletes, strategically break up your cleans to keep your technique as consistent as possible and stay under your “threshold” before going upside down on wall walks. For example: 8-7-6 or 6-6-5-4.

HPC: Light weight, in the realm of 50-60% is a good guideline for most.

WW:
A. 3 full ROM reps
B. 4-5 partial ROM reps
C. 2 x 15 sec Angled Hollow Body Hold, resting between as needed

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CrossFit Group Class Programming Template (WK4/8)

Jamie is looking for beta testers and Deadlift PRs

BETA testers wanted for new app being created by CFSBKer Jamie

Longtime community member Jamie (pictured above) has been building Atlas, a new fitness app designed to help users log workouts, utilize AI to generate personalized workouts, build community and challenge workout buddies. The app is in beta, and Jamie’s looking for volunteers to test it out and give feedback.

This is a great way to get early access to a tool built by someone in the CF community—and a fun way to connect with others, and challenge each other as we train.

All experience levels welcome — just folks who work out regularly and are curious about trying something new. Both iPhone and Android users welcome!

If you’re interested (or know someone who might be), text Jamie at 917-306-1500 or email axford00@gmail.com

Thanks again for supporting community-driven fitness tech!

Workout of the Day

2 Rounds

AMRAP 4:00
6 Toes to Bar
24 Double Unders

Rest 4 Min

AMRAP 4:00
40′ DB Suitcase Walking Lunges
80′ Sandbag Carry

Rest 4 Min

Notes
On the first portion, the rep schemes are low volume, with the goal that you’re able to move at a quick clip throughout. The lunge/sandbag section should feel like more of a steady grind.

TTB: Choose a scale that allows you to go unbroken for multiple rounds.
A. 3-4 reps, strict or kip
B. 6 Kipping Leg Raises (toes above hips)
C. 6 Hanging Knee Raises (knees above hips)

DU: < 30 sec/round
A. 10-20
B. 30 sec practice

DB: 50/35/20# ea hand. Heavy, but you should be able to complete 40′ unbroken.

SB: Choose a heavy bag that challenges you. 80′ = 4 x 20′ segments, or “down and back twice!”

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CrossFit Group Class Programming Template (WK4/8)

Steve digging in with some rope & sled grunt work on a Sunday

Haley Adams Training for the Podium at the 2025 CrossFit Games

Check out another insight at the kind of training it takes to make it to the CrossFit Games. This will be Haley’s 9th visit to the Games with her first being when she was in the teens division.

CrossFit Games Rankings
2024 5th place
2022 9th place
2021 5th place
2020 4th place
2019 6th place
2018 Girls (16-17) 1st place
2017 Girls (16-17) 2nd place
2016 Girls (14-15) 2nd place

Workout of the Day

STRENGTH

Sumo Deadlift, 4 x 4-6, building

Notes
This week, we’re building toward a challenging set of 4–6 reps in four work sets. You’ll likely need several warm up sets before getting started.

If you’re confident in your sumo technique, steer toward the lower end of the rep range and aim to lift heavier than in previous weeks.

If you’re still refining your form, stick with the higher rep range to get more practice at a moderately heavy load.

METCON

EMOM x 12 MIN
A. 15/12 Calorie Row
B. 40 sec Shuttle Runs (40′)
C. 8-12 Push Ups + Plank Hold until 40 sec mark

Notes
Row: Aim to hit a consistent number of calories each round that you can complete in about 40 seconds.

Shuttle Runs: One “rep” of shuttle runs will be consider 40′ (2×20′ lengths).

Push Ups: Choose a rep count that you can complete unbroken, and then stay in plank for the remaining time. If you need to scale, elevate to a barbell in a rig to a height you can complete 8-12 reps unbroken, and either stay for your plank or plank on the floor!

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CrossFit Group Class Programming Template (WK4/8)

Coach Katie taking advantage of the epic lighting and smoke from yesterday’s CFHQ shoot. This is ART.

Shuttle Run Technique and Efficiency

A significant aspect of the shuttle run is the change of direction every time you get passed the tape. This :40 video does a good job showing effective foot and body positioning for how to change directions quickly and correctly. Use it today!

Workout of the Day

ASSISTANCE

3 Rounds for Quality
1:00 Bike, increase pace each round
5 Seated Box Jumps
3 Hang Snatch High Pulls
3 Hang Muscle Snatch
3 Overhead Squats @ 3111
3 Tall Snatch

Notes
Use these assistance movements as a technique primer for today’s strength work. A few key points:

All the hang work will start from above the knee.

The pull of your muscle snatch should feel similar to the hang snatch high pulls.

The Tall Snatch will start from a flat foot position. You will utilize the same pulling “up” as your high pulls and muscle snatch, but this movement will require you to aggressively change directions to pull under the bar.

Intermediate and Beginner lifters: Start with a lighter barbell than you typically snatch with to dial in tempo and technique.

Advanced lifters: Start with empty bar and either stay there or add light load across the rounds -you will rarely use more than 30-35% of best snatch, and typically lighter is better for quality execution.

STRENGTH

Perform 6-8 sets of the complex for load
1 Snatch Pull
1 Hang Snatch from Above the Knee
1 Snatch

Notes
Keep your reps sharp and rest as needed between sets. Today, we encourage full snatches rather than power snatches.

In the snatch pull, focus on fully extending with the bar. During the hang snatch, finish your pull with that same extension before quickly pulling under the bar. Use the final rep of the full snatch practice performing one smooth, continuous movement.

If you’re newer or have limited mobility, you can stick with power snatches. Just add an overhead squat to the last rep to build comfort with the full movement.

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CrossFit Group Class Programming Template (WK4/8)

Sam on a Sunday Funday. Yesterday after floater strength we did some sled work with rope pulls and push backs. The humidity made everyone’s efforts Rx+

CrossFit HQ shooting at CFSBK today

CrossFit HQ is shooting a new brand campaign and will be at CFSBK sometime this late morning (starting around 10/11am) and will be taking some shots and videos in class and Open Gym. They’re also hoping to get some member portraits if you’re up for it!

Workout of the Day

FLOATER STRENGTH

A. Back Squat, 4 x 6
B. Sumo Deadlift, 4 x 6
C. Bench Press, 4 x 6
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)

Notes
Tomorrow we have assistance work, snatch drills, and a snatch complex.

You may superset your main lift with another DB/KB or bodyweight movement.

Pull-Ups: Use the following progression to guide you:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unroken reps: perform as written.
< 5 unbroken reps: perform a cluster of sub-maximal reps for you with short rest between. For example: 3+2+2 or 2+1+1, with 15-20 sec of rest
0 body weight reps: perform 6-8 box pike or toe assisted reps per set, using as little lower body help as possible to achieve full ROM

ASSISTANCE

3-5 sets for load and quality of:
Hand over hand rope pull
Sled Push back
Hand over hand rope pull
Sled Push back

Notes
Track back to 6/15/25.

Pull a sled with the rope, push the sled back. Repeat for a second pull/push set, then rest. Try to increase the load each set, though it should never be so heavy that it stops moving during your pull.

Option to add 1:00 recovery pace bike between sets as you trade off with other athletes in class.

Track back to 3/26/25 for some guidance.

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CrossFit Group Class Programming Template (WK3/8)

Longtime CFSBKer Spirit D on Sumo Deadlifts

2025 CrossFit Games: The Evolution of IE08

In this behind-the-scenes series exploring the evolution of the 2025 CrossFit Games events, take deep dive into the creation of Individual Event 8.

2025 CrossFit Games Individual Event 8, presented by PBfit, is comprised of calories on the Echo bike, yoke carries, and deficit handstand push-ups.

IE8
50/40 calories on the Echo bike
100-foot yoke carry
30 deficit handstand push-ups
100-foot yoke carry
50/40 calories on the Echo bike

The 2025 CrossFit Games start Aug. 1, live from Albany, New York. Watch every event on the CrossFit Games YouTube channel

Workout of the Day

PARTNER METCON

20 Rounds For Time
5 Strict Handstand Push-Ups
5 Strict Toes to Bar
5 Deadlifts 275/185#

Notes
Intent ~16-24 min. Partners alternate full rounds (10 each, 20 total).

Gymnastics movements can be strict or kipping today, athlete’s choice, provided prerequisite strict strength is present before kipping!

RX’d for HSPU is head touching down to the same surface as your hands.

HSPU Scaling
RX+ Deficit (Plates or Parallettes)
A. 2-4 HSPU
B. 5 Box Piked
C. 5 Heavy DB Strict Press
**Limit abmats to max 1. If possible, use a spongy dot or two instead to work as close to full range of motion as possible.

TTB Scaling
A. 3-4 reps
B. 5 Kipping Hanging Leg Raise, toes above hips
C. 5 Kipping Hanging Knee Raise, knees above hips
D. 5 V-Ups

Deadlift: Heavy load given the context of the workout, but nowhere near max. In the realm of 65-75% of 1RM for experienced athletes is a good guideline. Keep in mind you are doing 50 total reps at this weight under fatigue!

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CrossFit Group Class Programming Template (WK3/8)

Virtuosity in toes to bars. Here is a clip from Moon and David testing today’s workout. Note the toes to bars are performed with straight elbows and knees and with control on the concentric (up) and eccentric (down) phases. Today’s workout gives you a good bit of rest between each set, so LOCK IN and challenge yourself to perform these movements as strictly as you can!

CFSBK Run Club Moving to Tuesdays🏃‍♀️

For the remainder of its tenure our  CFSBK Run Club is moving to Tuesday nights. Coach Ashley has some travel that will interfere with the Wednesay evening classes we’ve been hosting thus far. This program will run through October before being retired for the season, get it in while you can!!!

Whether you’re lacing up for the first time or chasing a PR, Run Club is for you. Each session includes a ~3-mile group run plus work to improve your endurance, pacing, and efficiency. You’ll get better at running—while having fun doing it.

This is more than just a workout. It’s a space to connect with fellow runners, push limits, and celebrate each other’s wins—big and small. No experience necessary. Just bring your vibes and a pair of shoes.

Coach: Ashley Macha, longtime CFSBKer and recent Abbott World Majors Six Star medalist.
Schedule: Tuesdays at 6:30pm

Sign up on Zen Planner like any other class!

Workout of the Day

FLOATER STRENGTH

A. Back Squat, 4 x 6
B. Sumo Deadlift, 4 x 6
C. Bench Press, 4 x 6
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)

Notes
Tomorrow we have handstand push-ups, toes to bar, and heavy deadlifts.

You may superset your main lift with another DB/KB or bodyweight movement.

Pull-Ups: Use the following progression to guide you:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unbroken reps: perform as written.
< 5 unbroken reps: perform a cluster of sub-maximal reps for you with short rest between. For example: 3+2+2 or 2+1+1, with 15-20 sec of rest
0 body weight reps: perform 6-8 box pike or toe assisted reps per set, using as little lower body help as possible to achieve full ROM

METCON

For Time
21 Sandbag Squats
130m Run
15 Sandbag Squats
270m Run
9 Sandbag Squats
400m Run

Notes
Intent < 9 min

Choose a heavy sandbag weight that you can move in good form through a full depth squat, completing the round of 21 reps in 1-3 sets.

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CrossFit Group Class Programming Template (WK3/8)

The queen and king of CFSBK Pilates, KH and Frank! KH was our first in house pilates instructor who originally joined the gym in June of 2010 while Frank is our current instructor and has been a member since 2013. 

Sandbag Bearhug Squats

This variation on the squat pattern uses a heavy sandbag for loading. Depending on the implement chosen (barbell, kettlebell, dumbbell, sandbag, etc.) and loading position (back, shoulder, front, goblet, Zercher, etc.), different demands will be placed on the body during the exercise. A hallmark of a sandbag is its large and unwieldy nature. In today’s bearhug squats, the load is carried in front, which will not only challenge the legs but emphasize the contribution of the midline and posterior chain to maintain posture. The unconventional carry also will be uncomfortable, which helps build a little grit and mental toughness—staples of sandbag work.

 

Workout of the Day

STRENGTH

Every 90 sec x 12 min (4 Rounds):
A: Strict Pull-Ups*
B: Slider Hamstring Curls x 8-10 @ 30×1

Alternate Movements each interval for 4 of each, 8 total rounds.

Notes
*Choose one strict pulling motion: Pull-ups, Chest to Bar Pull-ups, or Ring Muscle-Ups.

Work along the following progression, listed here from more advanced to more foundational:
A. Max reps (1-2 RIR)
B. Accumulate Singles in 45-60 sec
C. Accumulate 2-3 Negatives in 45-60 sec
D. Toe or Pike Assist x Max reps (1-2 RIR)

In your chosen movement, if you have…
> 10 unbroken reps: consider adding load.
4-10 unroken reps: perform A.
< 4 unbroken reps: perform B.
0 body weight reps: perform C or D

Note your reps this week; goal is to add a rep each round in Week 3.

METCON

Every 4:00 x 5 Rounds
10 Alternating DB Power Snatches
:20 Max Wattage Air Bike

Notes
This is a repeat from 11/18/24.

Bike: Your goal is to see how high you can get your wattage and your peak power output, rather than how many meters or cals you achieve. If you max out by the 10-15 sec mark, it’s okay to cool off for the last few seconds. It’s tempting to close your eyes, but try to keep ’em open so you can note your highest number.

You can use the first 2 rounds of this workout to ramp up your intensity.

Snatches: Choose a weight that feels challenging for 10. Think outside the typical 50/35/20# prescriptions today and see what you can do!

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CrossFit Group Class Programming Template (WK3/8)

A few CFSBK coaches were asked to be part of a new RAD GLOBAL “Uniform Project” campaign in SOHO, they got a bunch of coaches from around the city to shoot with their new apparel. This is what all those boxes sitting in the front of the gym over the weekend were from. Excited to show you the final project when its complete!

GIVE US YOUR SUMMER STUFF!

So we can give it to those in need! We are collecting items near the front of 597 for our neighbors. Please check the list below and bring anything you can spare and we’ll donate them to VOCAL NYC! We will be collecting items through Aug 1st.