Workout of the Day

STRENGTH

3-4 Progressive Sets
A1. 12 Alternating DB Renegade Row, 6ea
A2. 30 Sec L-Sit
A3. 1-2 min Jump Rope Practice

Notes
Take 3-4 progressive sets of each exercise, rotating through. Rest about 30-60 sec between exercises.

Renegade Row: Use a controlled tempo that allows you to maintain a solid plank position the entire time.

L-Sit: Use the hardest variation possible in good form. OK to accumulate time or mix-and-match. For example: 10 sec legs extended + 10 sec single leg extended + 10 sec knee tuck.

Jump Rope: If you’re already a double under wizard, practice Crossover Single Unders today.

Here are some drills to improve Double Unders that don’t just involve trying harder…
-wrist rotations – particularly helpful if you have a dominant hand doing more work than the other
-power jump single unders (higher, tall jump endurance)
-double tap jumps (timing and coordination)

METCON

AMRAP 16 MIN
12/9/6 Cal Bike
20 Tuck Ups or Sit-Ups
130m Run
80′ Sandbag Carry (100/75/50#)

Notes
Compare to 11.10.24

Target 3-5+ Rounds. There’s not much interference in this workout, so aim to keep your transitions as tight as possible and get right to work on the next piece to maximize work time.

The bike effort should be under 1 minute; scale accordingly.

80′ = 4 x 20′ segments between far lines in the gym

Programming Template: Week 4/8

Strength & Pride TODAY at CFSBK!

Today at CFSBK we’re hosting Queer Trans Strength NYC’s “Strength and Pride” powelifting meet. This is a full power (squat, bench press, deadlift) event open to all experience levels. This is also a fundraiser to raise money for Callen-Lorde Community Health Center. Please come check out this incredible event and support the athletes and a great cause!! Happy pride ya’ll!!

When: Sunday, June 7th, lifting starts at 12pm
Where: CrossFit South Brooklyn (608)
Why: Raise funds for Callen-Lorde Community Health Center

Workout of the Day

“DT”

5 Rounds For Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Prescribed loads: 155/105#

Notes
We last performed this workout on 6/21/25. Track back and try to make an improvement on your previous result!

Target: 6-12 min.

The rep scheme and moderate loading in this workout allow it to be completed quickly and with only short breaks.

Advanced athletes are confident cycling this weight on each movement and should aim for a high level of intensity without sacrificing mechanics. Beware of flaming out early. Consider early strategic breaks with those last 2 rounds in mind.

Intermediate and beginner athletes should scale the load so the barbell is no more than 70% of your 1 rep max jerk.

If you don’t know that number, use a weight that you can cycle for a challenging but mostly unbroken 6 reps of the push jerk.

Programming Template: Week 4/8

Justin and Greg going HAM

DT Variants

DT is one of the most popular benchmark workouts in CrossFit. Here are a few different examples of DT over the years!

Annie Thorisdottir does “DT” at 155lbs in 8:27

Chandler & Jessi Smith perform “Running DT”

2016 CrossFit Games “Double DT”

Workout of the Day

FLOATER STRENGTH

A1/A2. Superset:
Pendlay Barbell Row 3×6-8 ea
Rear Foot Elevated Split Squats 3×8-10 ea
*Both Movements @ 20×1 Tempo

B. Front Squat 3×6-8, building
C. Deadlift 3×6-8, building
D. Strict Press 3×6-8, building

Notes
Tomorrow we have deadlifts, hang power cleans, and push jerks!

A. Superset: Use a 20×1 tempo for both movements. After 1-2 warm-up sets, perform 3 work sets of each movement. You may build in load. Aim to find something that feels like at least RPE 8-9 for your final two sets.

B-D. Our goal for Week 4 is to accumulate volume with technically sound, crisp reps and establish a baseline of good mechanics. You should still have ~1 reps in the tank left until the final set.

Use your qualitative and quantitative notes from last week to guide you.

METCON

4 Rounds for Max Reps
1:00 Shuttle Runs (40ft)
1:00 Rest
1:00 Burpee to Target
1:00 Rest

Notes
In this workout, accumulate as many reps as possible in the time allotted. With equal rest to work today, don’t hold back!

Shuttle Run: Each rep will be counted as 40ft, which is equivalent to down and back across the far tape lines. Both feet and one hand must touch down at each turnaround. You do not need to touch when finishing the final rep.

Burpee: Aim to find a target that is about 6″ above your standing reach. Both hands must touch at the top of each rep.

Programming Template: Week 4/8

GYMPROVEMENTS

We’ve made a few upgrade the past couple months, here’s a round up of whats new at CFSBK.

A 2nd Big Ass Fan for 608 (being installed this week)
New speakers for 608 to improve sound quality
Uline Storage Shelf to organize 608 DBs
A fleet of new adjustable jump ropes for 597
4 ski ergs for 597
8 landmines
2 sets of push-up handles
5 sets of rogue lifting straps
10 weightlifting belts
4 pairs of 12.5 dumbbells
an extra set of 70s, 85s 90s and 100lb Dumbbells for 597
30 perform better mini bands
5 new weighted vests

Workout of the Day

SKILL

Rope Climb

Notes
Your coach will take you through a short progression to work on the footwork and foundations of this skill. Beginner athletes can expect to get an understanding of mechanics needed and elements to work on. More experienced athletes should come ready to learn how to make their existing skills more efficient!

Here’s a great video with tips from one of the CrossFit greats, Brent Fikowski!

METCON

EMOM x 25 MIN
A. 1-3 Rope Climbs (15′)
B. 10/8 Cal Bike
C. 40 sec Dual KB Front Rack Hold (24/16/12kg ea)
D. 12/9 Cal Row or Ski, 130m Run, or 45 sec Jump Rope
E. Rest

Notes
The intent for today is sustainable, quality effort for the full 25 minutes. Except for the “D” station, target is to complete the work in 45 seconds or less, so you have time to recover and transition over the course of the whole workout. Scale volume of reps per station as needed.

Rope Climb Scaling:
A. 1 Partial Height Climb
B. 3-5 Rig Pull-Up with Rope Footwork
C. 1-3 Supine-to-Stand-to-Supine Climbs

Front Rack Hold: Use a weight that challenges you for the 40 sec hold. Keep midline engaged, ribcage stacked over hips; don’t sink or lean back. Keep thumbs at inner collarbones, elbows slightly off the body, and do not interlace the hands.

Programming Template: Week 4/8

This week’s Run Club enjoying a nice view. Check out our run club led by Ashley A, every Tuesday at 6:30pm

No Open Gym on Sunday!

This Sunday we’re hosting Queer Trans NYC’s Strength & Pride powerlifting meet which will take place all day in 608. The day will be a blast and we encourage people to come spectate, but 608 will be closed all day. Thank you for your understanding.

Rachel’s new book and a reading this weekend

Workout of the Day

Every 5:00 x 5 Sets
5-7 Bench Press
25/20 Calorie Row

Notes
Track back to 12/16/25 for essentially the same workout. Today we will be a bit more specific with clock management.

Each interval begins with a heavy set of bench press. Move immediately to the rower to complete the calories.

The target for today is to move as much load as possible in good form and to hit 5 rounds of high intensity effort on the row.

Bench: Work across or build slightly, but all sets should be at least RPE 7.5. If you get less then 5 reps in a set, reduce load on the following interval.

Row: Work at a hard effort from the beginning, considering your overall capacity and ability to recover. A good goal would be for each set to take about the same amount of time (+/- 10 seconds) or to “negative split” and get bit faster each round. If your total round takes longer than 2:30 at a tough effort, reduce the calories rowed.

Programming Template: Week 4/8

We’re so happy to celebrate Judy as our June Member of the Month! What began with a curious peek through the front gates and a quick scurry away has turned into nine years of proving that “non-athlete” was never the full story.

Judy shares about the confidence she’s built by chipping away at things that once felt impossible, her ongoing mission to conquer chin-ups, pull-ups, and bodyweight squats, and, importantly, the “immaculate vibes” that keep her coming back. Personally, I’ll always know Judy is nearby when I hear a big cheerful “JB!” followed by arms wide open for a hug. It honestly tells you everything you need to know about her warmth and energy.

We love you, Joodles, and are grateful you finally walked through our gate. Congratulations!

Name (and any nicknames):
Judy, Joodles, JG

Where were you born, and where did you grow up?
I was born and grew up in New York City.

How long have you been CrossFitting, and how did you find your way to CFSBK?
This is my 9th year! OMG!

I found my way here in an extremely circuitous fashion.
It’s around 2010 and I’m walking to Brooklyn Boulders (not to climb but to plan a birthday party there for my son). Anyway, I walked by an open garage/warehouse-looking space–not much was happening on Degraw Street at the time. Wait, what’s happening here? As I looked in, I understood it to be cool looking, determined people in black doing what I now know to be weightlifting. At that point, I had never heard of CrossFit and was a committed non-athlete with an unblemished record of avoiding physical exertion. Some people inside looked up from their activity, smiled kindly, and beckoned to me to come inside, but I was way too intimidated and scurried away.

A few years later, for reasons still somewhat inexplicable to me (and peer pressure), I decided to “get in shape.” With great fear and trepidation I took the plunge and joined Equinox, some other gyms, ran a half-marathon, did pilates and yoga, boxed at Gleasons, worked with trainers–a classic seeker who didn’t know what she was seeking. During this long journey someone mentioned CrossFit and I realized that it was the place with the kind, bad-ass people that I had walked by but had been too afraid to walk into. In January 2017, I finally decided I was ready!

What keeps you coming back to CFSBK?
The immaculate vibes! The staff and coaches who are not just great teachers but also amazing humans and extraordinary athletes! And of course all the members who inspire me to just try my hardest. Also, there’s nothing like the high of completing a workout that you thought was going to be impossible but instead turned out to have been insanely hard but you didn’t die!

What does CFSBK mean to you?
I have never been a joiner–I’ve never even been in a book club– CFSBK is the first time I’ve unironically, wholeheartedly embraced being a part of something. It’s like a safe space–no matter what else is going on in the world or in my head, I know if I show up and do my best, I’ll leave feeling genuinely proud of myself and everyone who did the thing(s).

How has the gym changed your life?
I never ever thought that I was capable of doing almost anything CrossFit related (except maybe a plank). Because I have a metal rod in my back and spinal fusion, I was afraid to lift things–let alone heavy things, climb ropes, box jump–you name it. Today I feel capable of doing anything as long as I keep chipping away at it.

Can you share a memorable experience or achievement from your time at CFSBK?
Getting my husband (Matt); son (Oliver) and Oliver’s girlfriend/my friend (Katherine) to join the gym and become (as I call them) “Converts.” It is so great to be able to share something so central to my life with the people I love. And also now they have a new-found appreciation of me :-).

What are your current fitness goals?
My granular goal is to do a chin up and then be able to do a bunch of chin ups. And then do a pull-up! Big picture: I just want to keep challenging myself and stay in the game! Oh and squat my body weight.

Program your dream workout: Oooh: Warm-up with throwing and catching medicine ball with partner; then deadlifts, metcon would be sled pushing/pulling, chin-ups, and something else like ball slams or running to 3rd Avenue and back.

Program your nightmare workout: Any workout where the whole thing is a metcon that involves mostly running and biking and wallballs.

Favorite and least favorite lift: Sumo deadlift is my favorite. Clean and jerk is my nemesis.

How do you spend your time outside of CFSBK? Do you have any hobbies?
Making bread, baking, visible mending, and teaching my puppy Daisy to play an electric keyboard that I found on a stoop (she is really getting it!)

What are you currently recommending (books, shows, food, etc.)?
Read: Mrs. Dalloway, The Freaks Came Out To Write: The Definitive History of the Village Voice, The Radical Paper that Changed American Culture
Watch: Hacks, The Pitt, ER (15 seasons of pure bliss)
Food: F&F pizza FTW!

Any advice for new CFSBKers?
I always remind myself that everyone is on their own journey as far as how much weight they’re lifting or how fast they are. You have no idea where they started or where they are trying to go or what hurdles they have had to overcome to get where they are. So don’t compare yourself to what other people are doing–only use the awesomeness that you might feel you don’t have yet to inspire you get there yourself. This is really hard to do sometimes but I think it’s almost the whole point to group classes–to learn how to use all the energy and achievements of the people around you to help you towards your personal goals.

Also, don’t be afraid to ask anyone for help or to explain something. When I first started, I thought everyone knew what they were doing except for me. It turned out that everyone was learning all the time and people were so happy to give me guidance.