Workout of the Day

AMRAP 12 MIN
270m Run
6 Strict Chin-Ups
20 sec Bar Hang

Rest 6 Minutes

AMRAP 12 MIN
500/400m Row
10 Strict Dips

Notes
Aim for 4+ rounds on each segment of this workout.

Run < 2 min. Scale to 130m.
Chin-Ups: 1-2 sets. Scale volume of reps or to foot assisted.

Row < 2 min
Dips: 1-2 sets. Do not sacrifice range of motion as you fatigue.
A. Ring
B. Matador
C. Box (foot assist)

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(Group Class Programming WK1/8  )

IYKYK

Gym Closing Early this Thursday

We’re closing the early this Thursday for a staff dinner event. Check Zen Planner for available classes. We appreciate your understanding we’ll never close again!

New Training Cycle starts TODAY!

Monday 1/5/26 – Sunday 3/1/26
This 8 week cycle will kick off the year and take us into the first week of the CrossFit Open. We’re so excited for another year of hard workouts, aren’t you!?

Weekly Biases
Monday: Varied
Tuesday: Olympic Lifting + Squats
Wednesday: Gymnastic Skill/Capacity and Assistance
Thursday: Varied
Friday: Floater Strength
Saturday: Varied
Sunday: Floater Strength

On Mondays, Thursdays, and Saturdays, we’ll utilize classic CrossFit variance. Expect to see longer duration monostructural and mixed modal workouts, high intensity intervals, partner workouts, and occasionally working with Open-style schemes of changing skills or weights. As we like to say… “Type 2 Fun!”

Tuesday:
This day will be dedicated to Olympic weightlifting and squats…
Weeks 1,3,5,7: Clean and Jerk Variations / Front Squats
Weeks 2,4,6,8: Snatch Variations / Back Squats

Throughout the cycle, we’ll employ some lifting complexes as well as repeated sub-maximal efforts on a timestamp. The squats will generally be low volume, tough effort sets.

Wednesday: Gymnastic Skill/Capacity and Assistance

This day will generally be centered around a gymnastic movement and have three sections: 1. skill-specific warm-up 2. workout that combines the gymnastic movement and lower skill aerobic component 3. assistance work specific to the movement.

Progressions and scaling options will of course be available so athlete’s can work appropriately at the edges of their abilities.

We’ll cycle through a different skill each week. Expect to see kipping pull-ups, handstand push-ups, toes to bar, bar muscle-ups, etc.

Friday and Sunday: Floater Strength Days

Round out and/or make up missed strength elements from the week . If you have a continued goal that you want to make progress on, this is also a great day to spend time on it.

These days will incorporate a second segment (metcon or assistance).

Workout of the Day

FLOATER STRENGTH

A. Strict Press, Heavy 3, then AMRAP @ 70%
B. Pause Back Squat, 3×5, building or across
C. Deadlift, 4×3 @ RPE 7-8
D. Pause Bench Press, 3×5, building or across

Notes
Tomorrow we have running, strict chin-ups, rowing, and carries.

Athletes can superset their main lift with a non-interfering movement as desired.

Deadlift: This is the same rep scheme as last week. If you performed it then, aim to go a bit heavier today.

METCON

EMOM x 20 MIN
A. 45 sec Double Unders
B. 45 sec Alternating KB Gorilla Row
C. 45 sec Shuttle Run
D. Rest

Notes
This is a long EMOM focused on sustainable effort and consistency. Choose paces and loads that allow you to move well for all five rounds.

Gorilla Rows: No prescribed load. Choose something challenging that you can move through consistent, full range of motion for 45 seconds straight. Maintain a strong hinge and stable core while keeping the movement strict and controlled.

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(Bridge cycle 12/22-1/4 )

Coach Katie advocating for sustainable energy with some windmills at the gym

Over 50 responses to our feedback form but we want MORE!

Thank you to everyone who has taken the time to fill out our 2025 feedback form. We’ve been going through all the entries taking note of themes, good ideas, blind spots and also enjoying all the warm messages from our community. If you havent taken the time to fill this out yet, please do so today! We want to hear from as many of you as possible.

2025 CFSBK Member Feedback Form

Workout of the Day

PARTNER METCON

For Time

100 “Curtis P’s” (115/75lb)
*Starting at 0:00 and every minute on the minute, perform 4 Burpees

Notes
1 “Curtis P” =
1 Power Clean +
1 Front Rack Reverse Lunge, each side +
1 Push Press

Athletes alternate who is working on each minute.
At 0:00: Partner A performs 4 Burpees + as many Curtis P’s as possible in the remainder of the minute.
At 1:00: Partner B performs 4 Burpees + as many Curti’s P’s as possible in the remainder of the minute.
Continue in this fashion until 100 total reps are completed as a team.

Scale volume and/or load so you can complete at least 3 reps of the complex per minute when it’s your turn.

Have a game plan—don’t wing it. Mindless transitions will steal your time to work. Put hands on the bar immediately after the burpees.

Barbell should be relatively light load that you can move without struggle through the whole complex.
+/115/95/75/55/-

Volume Scaling = 80 Curtis P’s as a team

Burpees < 15 sec/round
2-3 Reps
4 No-Push-Up-No-Jump Reps

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(Bridge cycle 12/22-1/4 )

January 2026 Member of the Month: Bo Bishop

As we kick off 2026, we’re so pleased to spotlight someone who brings generosity and a calm steady presence to our community: Bo Bishop.

Known for his kindness and care for others, Bo makes CrossFit South Brooklyn feel like more than just a gym. His profile this month is deeply personal and a reminder of why showing up truly matters, for ourselves and each other.

We’re so glad you walked through our doors, stuck it out after that first class, and made CFSBK home. Bo, we’re grateful for you. Congratulations!

Name (and any nicknames):

Bo Bishop. Bo is my nickname. My legal name is Frederick Charles Bishop III, but my parents called me Bo from day one. A few friends call me Bish, which I find endearing.

Where were you born, and where did you grow up?

Born and raised in Akron, Ohio, home of Devo, Jim Jarmusch, and LeBron James. I moved to New York in 2005.

How long have you been CrossFitting, and how did you find your way to CFSBK?

January 3rd marks my three-year anniversary with CrossFit. I was strictly a runner before that, and bored with my routine. My dear friend (and former CFSBK member of the month) Caleb Crain encouraged me to try foundations. I almost puked after David introduced us to thrusters in the first class, but kept coming back because I couldn’t get a refund.

What keeps you coming back to CFSBK?

I crave the coaching, first and foremost. The CFSBK coaches are world-class. They care about our mental and emotional well-being as much as the physical elements. They encourage us to celebrate each other, and that sense of camaraderie and community buoys me. I love the fist-bumps and shouts of encouragement. I love that different versions of success are championed. I love the diversity of people. I love the art shows, comedy shows, movie nights, seminars. I love seeing statements of inclusion and anti-oppression on the walls. And at the end of the day, it’s just flat-out fun. Wildly, infectiously fun. Even inside the pain cave.

What does CFSBK mean to you?

It’s one of my sacred third spaces. I never thought I could become emotionally attached to a gym, but here we are.

How has the gym changed your life?

CFSBK literally helped save my life. I went to the ER in May for what I thought was a kidney stone, only to find out that I had cancer at 45. One of my first questions after “Am I going to die?” was “How long will this keep me away from the gym?” I had twelve weeks of chemotherapy followed by surgery to remove my right kidney. My team at Memorial Sloan Kettering told me that I was able to handle treatment better than 95% of people, thanks to the foundation I’d built at CFSBK. Physically, I was more equipped to fight through it. Mentally, I treated each infusion like part of a long chipper. My increased bone density allowed me to restore white blood cells faster. After surgery, I was prepared to deal with the soreness because I was used to recovering after workouts. Throughout the process, coaches and gym members texted encouragements, brought dinners, and made me feel included in the community, even when I didn’t have the strength to make it to class. On the first day of foundations, David (somewhat jokingly?) said he was going to make us harder to kill. Turns out he was right. I’m cancer-free today, and I truly believe everyone should be doing some form of strength training. And everyone should be lucky enough to have the support system I have.

Can you share a memorable experience or achievement from your time at CFSBK?

I vividly remember my first CrossFit class. I was all jitters, expecting everyone to watch and laugh while I flailed around with a barbell. When Coach Erick asked if anyone had questions, I raised my hand and said, “This is my first CrossFit class…” as a sort of apology. Everyone started clapping. I can still feel the rush of relief. They were genuinely excited that I was there, that I had shown up, that I was trying. That’s when I knew the gym was special.

What are your current fitness goals?

I’m focused on getting back into a consistent routine and building my strength and conditioning back after treatment. Chemo tanks your oxygen levels, so anything aerobic feels brutal. I’m learning to take things slow and listen to my body. But I want to get back to my pre-diagnosis fitness levels and keep improving from there.

Program your dream workout:

21-Minute Every-3-Minute Interval (E3MOM 21)

Barbell Complex:

• 3 Deadlifts

• 2 Hang Power Cleans

• 1 Shoulder-to-Overhead

Then:

• 12 Sit-Ups

• 3 Wall Walks

Rest any remaining time in the 3-minute window. And don’t forget to have fun out there!

Program your nightmare workout:

A 10k row. The CrossFit equivalent of eating an undressed bowl of kale.

Favorite and least favorite lift:

Favorite: Bench (You get to lie down; it’s relaxing.)

Least favorite: Back Squat (I thought I would be good at this as a runner. I was wrong.)

How do you spend your time outside of CFSBK? Do you have any hobbies?

I’m the head of strategy at a branding and design studio, which means I help organizations figure out why they exist, beyond making money. When I’m not doing that, I love to write fiction and screenplays. I live a block away from the Nitehawk and see way too many movies. I love exploring NYC on foot; it’s one of the greatest perks of living here. I also make music under the alias Proofreader.

What are you currently recommending (books, shows, food, etc.)?

Everyone should read Cat’s Cradle by Vonnegut, watch Paths of Glory by Kubrick, listen to Post by Bjork, and get the burger at Red Hook Tavern.

Any advice for new CFSBKers? 

No one is policing your weights or counting your reps. Everyone is here to support and encourage you. The barbell is your friend. And always dance between reps.

PS: Get involved with all the amazing groups, classes, events, seminars, and parties CFSBK offers outside of your normal class. There’s a lot of life to be found here.

Workout of the Day

“BASELINE”

For Time:
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups or Bar Muscle-Ups

Notes
We did this workout on 4/30/25 and 12/16/2024!

Improvements in our fitness (work capacity across broad time and modal domains) should not be based on opinion. Retesting workouts is one way we measurably evaluate if our training inside the gym and recovery and lifestyle habits outside of it are delivering the results we’re aiming for.

If you’ve done this before, look over your training notes. Can you hold the movement standards and beat your previous time? Or, if you were scaling, possibly perform the workout as prescribed today?

This is one workout of many you’ll do this year, and as such, it’s just one data point. Give it your best, reflect, and then move forward!

Intent: < 7 min. Start at the top and work your way down. Pull ups can be strict or kipping, athlete’s choice.

Find the fastest pace you can move at today on your gymnastics without shorting your ranges of motion.

ASSISTANCE

3-5 Rounds for Load and Quality
4 Weighted Strict Chin Ups OR 8 ea Three Point DB Row
6-8 ea Single Arm DB Bench Press @ 30×1
6-8 ea Single Leg DB RDL
16 Alternating Seated Pike Overs, 8 ea

Notes
Start with moderate loads in round 1. Then make sure at least 2 of your sets today are RPE 8.5+

Athlete’s choice on the upper body pulling movement.

If balance is prohibitive on the RDLs, use a rig for light support. You can use one DB/KB in the contralateral hand, or use one weight in each. If you’ve never tried this with the top knee bent, give it a go today!

The pike overs are all about hip flexor strength, “compression” of torso to legs, and body control.

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(Bridge cycle 12/22-1/4 )

“To burpee… or not to burpee… THAT is the question”

Workout of the Day

PARTNER METCON

For Time

10,000m Bike

AND

10 Rounds (5ea)
15 Wall Ball Shots
200′ Dual KB Farmer Carry

Notes
In this workout, BOTH partners are working at the same time.

Partner A will complete 1 round of 15 Wall Balls and a 200 foot carry, while Partner B is accumulating distance on the bike. Then switch places: Partner B does 1 round while Parnter A bikes. Continue in this fashion until both tasks are complete.

If you finish one element before the other, simply continue trading off with what you have left until it’s done!

Challenge yourself on the wall ball weight/height and the carry weight.
Grit it out on the bike and share the work.
Ride into your bright 2026 future with your CFSBK community!

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(Bridge cycle 12/22-1/4 )

The final class of 2025!

New Training Cycle starts 1/4

Monday 1/5/26 – Sunday 3/1/26
This 8 week cycle will kick off the year and take us into the first week of the CrossFit Open. We’re so excited for another year of hard workouts, aren’t you!?

Weekly Biases
Monday: Varied
Tuesday: Olympic Lifting + Squats
Wednesday: Gymnastic Skill/Capacity and Assistance
Thursday: Varied
Friday: Floater Strength
Saturday: Varied
Sunday: Floater Strength

On Mondays, Thursdays, and Saturdays, we’ll utilize classic CrossFit variance. Expect to see longer duration monostructural and mixed modal workouts, high intensity intervals, partner workouts, and occasionally working with Open-style schemes of changing skills or weights. As we like to say… “Type 2 Fun!”

Tuesday:
This day will be dedicated to Olympic weightlifting and squats…
Weeks 1,3,5,7: Clean and Jerk Variations / Front Squats
Weeks 2,4,6,8: Snatch Variations / Back Squats

Throughout the cycle, we’ll employ some lifting complexes as well as repeated sub-maximal efforts on a timestamp. The squats will generally be low volume, tough effort sets.

Wednesday: Gymnastic Skill/Capacity and Assistance

This day will generally be centered around a gymnastic movement and have three sections: 1. skill-specific warm-up 2. workout that combines the gymnastic movement and lower skill aerobic component 3. assistance work specific to the movement.

Progressions and scaling options will of course be available so athlete’s can work appropriately at the edges of their abilities.

We’ll cycle through a different skill each week. Expect to see kipping pull-ups, handstand push-ups, toes to bar, bar muscle-ups, etc.

Friday and Sunday: Floater Strength Days

Round out and/or make up missed strength elements from the week . If you have a continued goal that you want to make progress on, this is also a great day to spend time on it.

These days will incorporate a second segment (metcon or assistance).