Workout of the Day

“Hope”

3 rounds, 1 min per station, for max reps of:
Burpee
Power Snatch, 75/55 lbs
Box Jump, 24/20 in
Thruster, 75/55 lbs
Chest-to-bar Pull-up
Rest 1 min

Notes
Track back to 8/30/25.

“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athletes move to the next station. One point is given for each rep.

Add your points and post them to comments.

This benchmark workout features three bodyweight calisthentic movements and two barbell movements with very light weight. Expect it to burn 🔥

Create a strategy to maximize your score while finding a pace that allows you to work at relatively high intensity for all three rounds. Scale barbell loading such that you could cycle 10+ reps at a time if desired.

Pull-Up Scaling
A. Chin Over Bar Pull-up (kipping or strict)
B. Foot Assisted Pull-up

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(Programming Template: Week 4/8 )

Welcome to the Front Desk Staff, Lara Antal!

We’ve recently hired two new front deskers and today’ we’ll get to know Lara!

Lara (she/they) comes to us by way of Mythic Strength with coach Clay but has been making guest appearances at CrossFit class as well. You may also remember them from this year’s Community Art Show where they showed off their illustrator and cartoonist chops. You can find more of their work at www.lara-antal.com or on IG @laraantal

Other fun facts about Lara are that they are the ONLY person in the country with their name so they’re easy to find search, just watch out for the Turkish beach of the same name! Finally, they love horror movies and Vincent Price, if you’re looking to get into the spooky world of Mr. Price Lara recommends you start with 1964s “The Masque of the Red Death”

Welcome Lara!!!

“Hope” Demo

Workout of the Day

FLOATER STRENGTH

A. Strict Pull-Up, 5×5

5/3/1 “1 Week”:
B. Back Squat
C. Strict Press
D. Deadlift
E. Bench Press

Notes
Tomorrow we have burpees, power snatches, box jumps, thrusters, and chest to bar pull-ups… oh my!
For Pull-Ups, add load, perform at bodyweight, do negatives, or use foot assistance as needed. Today we are adding one rep to our work sets, for a similar total overall volume to last week.

5/3/1 1 week explained

METCON

4 Intervals of:

AMRAP 2 MIN
800/650m Bike
Max Reps Double Unders

Rest 2 Min between Intervals

Notes
This monostructural workout provides an opportunity to dig in on the bike and practice double unders under fatigue.

Advanced athletes should push themselves at a high output from the start and shoot for a big unbroken set on the jump rope.

Athletes working on their double under consistency should be a bit more measured in their bike effort to set up for success through all 4 intervals.

Scale to complete the bike in no more than 1:20 per round so you have time to transition and get to work on dubs!

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(Programming Template: Week 4/8 )

Murph is 46 days away. We’ve been programming some stamina volume work this cycle to prep us for the holiday event.

ICYMI: How to adjust our new Jump Ropes

Today is our first official workout with these new ropes. Check out this short video that shows how to adjust them from within the handles!

Workout of the Day

5 Rounds For Time
400m Run
160′ Sandbag Carry
10 Dual KB Deadlift (32/24kg)
10 Ring Push-Ups

Notes
Today’s workout presents a longer “grinder” effort with relatively straightforward movements.

If the prescribed deadlift and push-up work doesn’t look intimidating to you, make sure to challenge yourself with a very heavy sandbag today.

Scale some or multiple movements to achieve a 4-6 min round pace…

Run: 270m

SB: Pick a bag you can carry unbroken or with a quick break in later rounds as fatigue sets in.

DL: Unbroken, deliberate reps.

RPU: 1-2 Sets. Scale by simply walking your feet forward and/or raising the height of the rings to achieve an appropriate “incline” angle on the apparatus.

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(Programming Template: Week 4/8 )

Yana with a pre 1/2 murph flex

Wednesday 4/29: Suzanne Michelle Album Release / 40th Birthday Party AT CFSBK

Come join Suzanne-Michelle’s birthday and album release party – why have one milestone when you can have two?! Doors open at 8:30pm, and gym members get in free. For everyone else, a donation/entrance fee QR code will be available inside, with proceeds going directly to the musicians.

It’s going to be a stacked night with a DJ, a live music act, a bartender, and plenty of birthday magic. As Suzanne-Michelle said, “Hi! It’s my birthday party, and you’re invited. I think I’ll release a Hip Hop album while I’m at it. Then, I will melt your face off and perform on Aerial Pole. It’s gonna be huge!” Come through and keep an eye on her socials for fun birthday sneak peeks!

Workout of the Day

STRENGTH

Strict Press

75% x 5
85% x 3
95% x 1+

**Percentages are all of Training Max (90% 1RM)

Notes
This is our “1” week of the 5-3-1 cycle. Your Training Max (TM) is 90% of your 1 Rep Max. Use TM to calculate the three percentages listed.

Example:
1 Rep Max = 100lb
Training Max (90%) = 90lb

75% TM = 68lb x 5
85% TM = 77lb x 3
95% TM = 86lb x 1+

Perform 3 warm-up sets before your first work set. The final set is an AMRAP and should be very hard. We expect at least 2 reps, but ideally more like 3-6+. Bring your full effort for it.

If you do not have a 1 rep max, follow the guidance below:

2-3 warm up sets of 3-5 reps
1 moderately heavy set of 5
1 heavy set of 3
1 heavy, very tough work set for as many reps as possible (3-6+)

METCON

For Time
12-10-8-6-4-2 Reps Each
Single Arm DB Push Press – L arm
Single Arm DB Overhead Reverse Lunge- L arm
Single Arm DB Push Press – R arm
Single Arm DB Overhead Reverse Lunge- R arm
Kipping Toes to Bar

Notes
Today’s workout will challenge our shoulder endurance as well as stability and mobility on the lunge.

DB: +/50/35/20/- Choose a weight that will be tough to do 12 reps unbroken. Maintain push presses as you fatigue, not push jerks.

The lunge is contralateral: When the L arm is holding weight, the L leg steps back (R leg is doing the “work” of the lunge).

TTB Scaling
A. 6-5-4-3-2-1 Kipping or Strict (Half Volume)
B. Kipping Knees to Elbows
C. Partial ROM / Kipping Straight Leg Raise
D. Hanging Knee Raise

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(Programming Template: Week 4/8 )

Jaime and Shichen on Sundays monostructural ladder

The Three Modalities of CrossFit

CrossFit training is built on three fundamental movement categories

Weight lifting
Moving an external load, a barbell, dumbbell, kettlebell, sandbag or even your gym rival. The goal is developing strength, power and control by demanding that your muscles produce force against external resistance.

Gymnastics
Moving your own body through space. These movements build coordination, balance, flexibility, and bodyweight strength. Example: a pull-up, push-up, handstand, a plank or rope climb.

Monostructural
Repetitive, cyclical movement sustained over time. These efforts train your cardiovascular and respiratory systems to work efficiently. Example: running, rowing, cycling, swimming or jumping rope.

The goal is to be well rounded and capable within each of these categories, both in isolation as well as combined and fresh or fatigued. Today’s workout uses primarily weight lifting and one gymnastics movement.

Workout of the Day

PARTNER METCON

For Time:

21 Hang Power Cleans (135/95 lb)
21/15 Cal Row
15 Hang Power Cleans (155/105 lb)
15/10 Cal Row
9 Hang Power Cleans (175/120 lb)
9/7 Cal Row

*Partner 1 completes all of the work; then, partner 2 completes all of the work.
*Non-working partner can adjust weights while their partner is rowing.

Right into…

21 Box Jumps (24/20 in)
21/15 Cal Row
15 Box Jumps (24/20 in)
15/10 Cal Row
9 Box Jumps (24/20 in)
9/7 Cal Row

*Partner 1 completes all of the work; then, partner 2 completes all of the work.

Notes
We have two descending rep-scheme efforts with rest between each while your partner is working. Go into each piece with a “sprint” mentality. In the first part, the loading of the cleans increases, and the reps decrease. Expect the pulling redundancy to be in full effect. Focus on getting full hip extension and driving your elbows around the bar. In both efforts, push the pace on the rower as you are able. Work hard and have fun today.

Target times (each athlete):
Part 1 < 9 min
Part 2 < 7 min

Suggested Intermediate Scaling:
115/125/135-lb barbell and a 24-inch box
75/85/95-lb barbell and a 20-inch box

Continue to scale barbell weights and box height further as needed to meet the intended stimulus today.

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(Programming Template: Week 4/8 )

David gets a little back support from our CDO (Chief Dog Officer) Zelda

Strong Sets Comedy Show @ CFSBK on 5/1

Bring your friends and partners for a great night of comedy at your favorite gym! Strong Sets is a stand up comedy show at CFSBK that features some of the best stand ups in NYC performing, you guessed it: stand up comedy. We are the only comedy show in the world that is performed at a gym (false but fun to claim). And, therefore, we are the strongest comedy show in the world. Full stop.

Cohosted by: Courtney Fearrington (Sirius XM) and Maria Heinegg (HBO)

Full lineup tba

Purchase Tickets here!