Workout of the Day

FLOATER STRENGTH

A. Back Squat: 4×4, building or across
B. Clean: 6-9 sets x 1-2 reps
C. Strict Press: 3×3-5, building or across
D. Deadlift: 3×3-5, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)

Notes
Tomorrow we have snatches, DB snatches, push-ups, and sit-ups.

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

Clean: These are full/squat cleans. Start light and build in weight or use Wednesday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.

Pull-Ups/Chin-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 2+2+2 or 1+1+1, with 20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible

METCON

For Time:
40 Box Jumps (24/20/16″)
40 Burpees
40/32 Cal Bike

Notes
Intent < 11 min

Box Jump: Scale to a height that allows you to “cycle” your jumps smoothly, being sure to reach full knee and hip extension atop the box! Rest at the top of the rep, step down from the box, and use the second foot hitting the floor as your springboard to jump back up.

Scaling Option A
30 Box Jumps (20/16/12″)
30 Burpees
30/24 Cal Bike

Scaling Option B
40 Box Step Ups
15 Burpees
15 No-Push-Up Burpees
30/24 Cal Bike

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CrossFit Group Class Programming Template (WK8/8)

Kaushal getting mythically strong 

CFSBK x THORNE

Did you know CrossFit South Brooklyn is partnered with Thorne? Thorne is the premier company in the nutritional supplement industry and is trusted by the Mayo Clinic, 11 U.S. Olympic teams, all four major sports leagues, CrossFit, UFC, and over 42,000 health-care practitioners around the world to provide unparalleled support for your health and wellness.

At CFSBK, we are committed to helping people optimize their health and wellness through a holistic approach to fitness and nutrition. We have customized our gym’s online portal to only provide the supplements we provide the most value which are backed by research and practical experience. Whey Protein, Creatine, Electrolytes, Multi-Vitamins, Fish Oil and Vitamin D.

Get Started:

All CrossFit South Brooklyn members will receive 15% off and free shipping on Thorne product purchases when you create your account after visiting: http://www.thorne.com/u/CFSBK

• You will be prompted to confirm CrossFit South Brooklyn as your HCP referral during account creation.
• Discount will be reflected in your cart.

Workout of the Day

“Daniel”

For Time
50 Pull-Ups
400 meter Run
21 Thrusters (95/65 lb)
800 meter Run
21 Thrusters (95/65 lb)
400 meter Run
50 Pull-Ups

Notes
Intent = 16-22 min for most. Former Fittest Man Alive Jeff Adler has a time of 11 minutes flat posted for this one on BTWB! 😅

Remove ego and scale as needed today to finish your version of the workout in 22 minutes or less.

Full volume pull-ups are appropriate today if you can do at least 10 reps unbroken.

Pull-Up Scaling < 4 min
A. 35 kipping
B. 25 kipping, strict, or foot assisted

Run Scaling:
A. 270m / 550m / 270m
B. 200m / 400m / 200m

Thruster Scaling: Reduce load such that you can do 10-15 reps unbroken when fresh.

This workout commemorates Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th.

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CrossFit Group Class Programming Template (WK8/8)

Chimene in the Assault Bike Pain Cave

Next Programming Cycle Details (7/7/25 –  8/31/25)

Workout of the Day

FLOATER STRENGTH

A. Back Squat: 4×4, building or across
B. Clean: 6-9 sets x 2 reps
C. Strict Press: 3×3-5, building or across
D. Deadlift: 3×3-5, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)

Notes
Tomorrow we have running, high volume kipping pull-ups, and thrusters.

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

Clean: These are full/squat cleans. Start light and build in weight or use Wednesday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.

Pull-Ups/Chin-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 2+2+2 or 1+1+1, with 20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible

🇺🇸1776 PARTNER METCON🇺🇸

3 Rounds for time of:
17 Cal Row
76 Double Unders

Notes
Partner A Rows 17 cals, then partner B rows 17 cals, partner A perform 76 Double Unders, Partner B performs 76 Double Unders until three rounds have been completed.

Double Under Scaling
76/56/36 Reps
114 Single Unders / 76 Single Unders

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CrossFit Group Class Programming Template (WK8/8)

Matt just vibing while he finishes the Acid Athletics challenge with a camera in his face.

Pics from our recent RAD event are up in the Flickr. If you post any please credit/tag the photographer @emahoney_97 and R.A.D!

“Stonewall” Donations

49 CFSBKers contributed to our “Stonewall” fundraising efforts benefitting Sylvia Rivera Law Project and Marsha P. Johnson Institute raising a total of $1,220. This year CFSBK matched total funds meaning each organization received the $1,220! Below are the receipts for the donations, thank you to all who participated! If you missed out please donate to the orgs directly.

Workout of the Day

STRENGTH (Pick One Option)

Option 1: Strict Press
4 x 3-5, building or across

Option 2: Strict Handstand Push-Ups (Choose):
A. Strict HSPU: 4-6 x Max Reps -2
B. Strict HSPU: Accumulate total 10-15 reps, as singles.
C. Negatives: 4-6 x 2 @ 41A1 tempo
D. Box Piked: 4-6 x Max Reps -2

Notes
Press: Aim to go heavier than Week 6 (4-6 reps).

HSPU: This is our final week with the progression. A good goal is to accumulate a few more reps of your variation, improve the quality of your reps, or move “up the ladder” if possible.

If you can…
Do 10+ unbroken reps, add a deficit (plates/parallettes).
Do multiple unbroken strict reps to 1-2 spongey dots or the floor, perform A.
Do at least 1 strict rep to 1-2 dots or the floor, perform B.
Do a 4 sec down controlled negative to 1-2 dots or the floor, perform C.
If you cannot yet perform a controlled negative to 1-2 dots, perform Box Piked.
If you cannot yet perform controlled box piked reps, build your pressing strength foundation with the barbell.

METCON

AMRAP 7 Min
1-2-3-4-5-etc. reps:
DB Hang Power Snatch – L arm
DB Push Press – L arm
DB Overhead Reverse Lunge – L arm, L leg steps back
DB Hang Power Snatch – R arm
DB Push Press – R arm
DB Overhead Reverse Lunge – R arm, R leg steps back

Notes
At the sound of 3,2,1, go, athletes will complete 1 hang snatch + 1 push press + 1 reverse lunge on the left side, then 1+1+1 on the right side.

In the next round, complete 2 snatch + 2 push press + 2 lunge on the L, then 2+2+2 on the R.

Continue in this fashion, adding 1 rep to each movement each round until time is called.

Choose a heavy DB that you can still move well for your most difficult movement in the complex. For many athletes, the overhead lunge will be the limiting factor.

For athletes comfortable with all three movements, it’s a good day to go beyond the typical RX weights of 50/35#.

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CrossFit Group Class Programming Template (WK8/8)

Katie and Toni showing off the new Dog Days of CFSBK MerNol shirts!

Dog Days of CFSBK MerNol shirt

New merch alert! We commissioned CFSBK’s own Meredith N to do a dog inspired gym shirt to celebrate our fit and furry friends. The front features a novel CFSBK paw print logo and the back has the image below.  Grab yours at the front desk today!

Workout of the Day

Every 2 minutes for 9 sets, complete (18 minutes):

Advanced: Clean (% of 1 RM)

1) 2 reps at 70%
2) 2 reps at 75%
3) 2 reps at 80%
4) 2 reps at 73%
5) 2 reps at 78%
6) 2 reps at 83%
7) 2 reps at 80%
8) 2 reps at 85%
9) 2 reps at 88%

Beginner
Clean x 2 reps
*Every 2 sets, increase weight

Notes
Final week of full/squat cleans! These are not intended to be touch and go. Rest at least 5 seconds seconds between reps and take time to find your set-up position each time.

Adv: This week you will perform 2 reps at the same percentages as Week 6. Accumulating an additional rep at higher percentages should help build confidence and consistency as you attempt heavier weights.

Beg: Rep scheme is the same, but this week we encourage you to increase weights more frequently to work up to some heavier weights.

CASH OUT

E2MOM x 3 Sets:

“Durante Core!”

10 Hollow Rocks
10 V-Ups
10 Tuck-Ups
10 sec Hollow Hold

Notes
Complete the following as an unbroken complex every 2 min for 3 sets. Maintain virtuosity in your shapes as fatigue accumulates!

Scale by reducing volume of some or all of the movements, for example 7 reps of each instead of 10.

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CrossFit Group Class Programming Template (WK8/8)

JULY 2025 MEMBER OF THE MONTH: ADAM SHEA

Hailing from Connecticut, born in Hartford and raised in the small town of Tariffville, Adam stumbled into CrossFit after moving to Brooklyn in 2017. His first gym was literally right downstairs from his apartment. When that spot closed, he found his way to CFSBK and discovered more than just a place to work out; he found a crew he looks forward to seeing every day.

Whether it’s a seminar, a class, or an event – like jumping in to help at the Art Show, Strength & Pride Powerlifting Meet, and more – Adam always shows up ready to learn, connect, and challenge himself. His longtime camp nickname, “Sloth,” might suggest a slower pace, but his steady progress tells a different story, like the first time he RX’d “Helen” with kipping pull-ups! From chasing handstand push-ups to catching live shows, he brings curiosity and good vibes wherever he goes. Hey, that rhymes!

Adam, you truly personify everything that makes CrossFit South Brooklyn such a special place and we couldn’t be happier to have you. Congratulations!

Name (and any nicknames):
Adam Shea. Growing up and into college people called me Sloth. It was a camp nickname.

Where were you born, and where did you grow up?
I was born in Hartford, CT, and grew up in Tariffville, CT.

How long have you been CrossFitting, and how did you find your way to CFSBK?
I started CrossFit when I moved to Brooklyn in 2017. I lived right above a CrossFit box and took the on-ramp course and have been doing it ever since. My old box closed down and was demolished, and I was able to transition into CFSBK when that happened. It was great to be able to stay in the neighborhood.

What keeps you coming back to CFSBK?
The community keeps me coming back. From the members who make every class enjoyable to the coaching, the community of the gym is the best. The one thing that I appreciate about any class is how, regardless of who the coach is, the vibe of the gym stays the same.

What does CFSBK mean to you?
When I think of CFSBK, the two words that come to mind are community and opportunity. Between the coaches and the members, it is always a place I look forward to going to and a place I miss when I travel outside of the city. Between the classes, seminars, and events, it has allowed me to expand myself and push myself out of my comfort zone, as well as teaching me new things.

How has the gym changed your life?
The simplest way it has changed my life is that all the coaches gave me certain cues that helped click something in my head to help with a lift that I had been struggling with, and couldn’t figure out what was holding me back. The larger way it has changed my life is that through going to the gym and other events, it has helped look at my fitness and health holistically and has helped push me towards living a more authentic version of myself.

Can you share a memorable experience or achievement from your time at the gym?
The moment that comes to mind was last year when we did Helen. It was the first time I was able to do the workout RX with the pull-ups. Pull-ups were always a struggle for me, but in a short time at the gym, I was able to string together kipping pull-ups, a skill I thought I was very far away from. I just remember feeling elated that I was finally able to do them in a metcon.

What are your current fitness goals?
I have been dealing with a tight shoulder for a while now, so the right now fitness goal is to get the shoulder feeling right again. My overall fitness goal is to keep moving, challenge myself, and push myself daily.
Also be able to do handstand pushups.

Program your dream workout:
400-meter run buy-in
21-15-9
Single arm DB snatch/ Wall Balls/ Bike Cals.
400-meter run cash out.

Program your nightmare workout:
3 rounds for time
30 burpees
20 Thrusters
10 Wall walks

Favorite and least favorite lift:
Favorite lift is the deadlift
Least favorite thruster

How do you spend your time outside of CFSBK? Do you have any hobbies?
Outside of the gym, I like to go for long bike rides. Currently learning how to play an instrument. Most of all I like to hang out with friends and go to live events, whether that is sports, concerts, plays, or just meeting up and hanging out in the park.

What are you currently recommending (books, shows, food, etc.)?
Book: Re-reading Blood Meridian.
Show: Shrinking and the studio.
Movie: Sinners
Food: With it being summertime anything on a grill.

Any advice for new CFSBKers?
Listen to the coaches. Take it one day at a time. Don’t worry about what anyone else is doing, just show up, be nice, and do your best.