Workout of the Day

“Lizzie from the Hang”

15-9-6 Reps Each For Time of:
Hang Power Clean @ 185/125lb
Strict Ring Dips

Notes
This is a twist on CF Benchmark workout “Elizabeth.”

HPC: Tough weight you can cycle 4-6 reps at a time when fresh. If scaling, you should not be able to perform your set of 15 reps unbroken.

Dips:
Ring 10-6-4
Matador 15-9-6
Foot Assisted Box or Parallette 15-9-6

ASSISTANCE

3 Rounds
10 Alternating Hanging Around the Worlds, 5 ea
10 Slider Hamstring Curls @ 30×1

Notes
Scale to a Tucked Around the World as needed.

Keep the hips extended as you complete the set of hamstring curls.

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Programming Template: Week 8/8

Welcome new Foundationds grads Rob, Jennyfer and Andrew!

“Elizabeth”

Check out this awesome 2:00 “Elizabeth demo video with some tips from CrossFit legend EZ Muhammad

Workout of the Day

STRENGTH

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

Notes
This is our second “wave” through the Wendler 5/3/1 Protocol and our final day with the press progression. Remember to use your new Training Max to calculate your working weights today.

Employ rounding as needed, but remember you can also utilize the fractional plates to be more precise with the press.

Perform 2-3 warm-up sets in front of your first work set. Give it everything you’ve got on your rep out set! Use spotters if desired so you can push your psychological limits.

METCON

AMRAP 14 Min
7 ea Single Arm DB Thruster @ 50/35#
500/400m Bike
7 ea Single Arm DB Push Press @ 50/35#
250/200m Row

Notes
We’ve been really building up those shoulder boulders over the last 7 weeks of this cycle!

As fatigue accumulates today, maintain good core-to-extremity movement: brace and stabilize your midline and drive through the hips and legs to accelerate the DB overhead.

Keep transitions tight to maximize your output today!

We’re looking for unbroken, but challenging sets for most if not all rounds of the workout on both DB movements. If scaling, use a weight you could not do more than 12 reps in a row with.

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Programming Template: Week 8/8

May 2026 Member of the Month: Freddie Yu

We’re so happy to celebrate Freddie as our May Member of the Month! Born and raised in Hong Kong, Freddie has been in Brooklyn (an hour away from the gym by train!) since 2005. He found CrossFit in 2015 and joined our 7am crew, where he’s become a familiar face.

In his profile, Freddie shares about finding a true sanctuary here, hitting a surprise PR that reminded him progress can still sneak up on you, and keeping his focus on consistency and health.

While we were taking his photo, a former Member of the Month walked by, realized what was happening, and immediately lit up. They started talking about all the ways Freddie shows up for the gym and the people in it. It was such an awesome moment, and a perfect reflection of how much he means to this place.

Freddie, we’re so glad you’re here. Congratulations!

Name (and any nicknames):
Freddie. I also go by Fred, Frederick, and Chunkit. I can tell if someone is from my friend/work/family group by how they call me.

Where were you born, and where did you grow up?
I was born and raised in Hong Kong and have been living in Brooklyn since 2005.

How long have you been CrossFitting, and how did you find your way to CFSBK?
I started my CrossFit journey in 2015 with a newly opened CrossFit gym on my way to the subway near home. During the trial class, I was humbled by a workout that involved basic movements like box jumps. I was simply hoping to get my first unassisted pull-up after joining and had learned much more than I expected since.

CFSBK has always been highly regarded by other experienced crossfitters I have met and I finally made the move when my new job schedule allowed.

What keeps you coming back to CFSBK?
The 7am crew (and the whole CFSBK community really!). The thoughtful programming and community events also!

What does CFSBK mean to you?
A Sanctuary in a world full of chaos and uncertainty. Here you can put aside work, family obligations, political reality, etc and find people who support you through sweat and tears. It’s also nice to be part of a group of fit, mentally tough people in an event of zombie apocalypse ☺

How has the gym changed your life?
I am programmed to wake up at around 5:50am every day.

Can you share a memorable experience or achievement from your time at CFSBK?
A front squat PR. I haven’t set attaining new PRs as my fitness goal in a long time. I was very surprised when I managed to break it after several years of stagnant progress. I’m sure it was because of all the cheers and encouragements as I pushed the weight away from the ground.

What are your current fitness goals?
Make it to class consistently and stay injury free.

Program your dream workout:
21-15-9: Power Snatch, push-ups, and calorie row.

Program your nightmare workout:
Anything with burpees and wallballs.

Favorite and least favorite lift:
Favorite: Clean & Jerk
Least favorite: Strict Press

How do you spend your time outside of CFSBK? Do you have any hobbies?
I love playing tennis and I spend way too much time watching home DIY YouTube vids.

What are you currently recommending (books, shows, food, etc.)?
Live music: St. Mazie Bar & Supper Club
Pastries: Bonjour Brooklyn Bakery
Central Asian restaurant: Laghman Express
Beer: Grimm Suicide Door

Any advice for new CFSBKers?
Listen to coaches, make new friends, get out of your comfort zone every now and then, and most importantly, have fun!

Workout of the Day

For Time:
550m Run
40 Deadlifts (225/155lb)
1100m Run
40 Box Jump Overs (24/20″)

Notes
Deadlift: Moderate load, 55-65% of 1RM is a good guide. Break strategically to maintain high quality touch and go reps.

Box Jump Overs: Athletes may face any direction to jump, but must step down on the other side. If needed, scale to a height you are comfortable jumping to at a rate of at least 10 reps per minute. Scale further by stepping over the box (both feet touch on top but full hip and knee extension not required).

Run: 1 mile total. Go faster than you want to. If needed, scale to 400m/800m.

CASH OUT

3 Rounds
30 sec each Single Arm Tall Plank
10-15 ea Single Leg Calf Raise @ 2020 tempo

Notes
If 15 reps on the calf raise is no issue on the tempo to full range of motion, add a DB in one hand.

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Programming Template: Week 8/8

Afternoon gym vibes

Alan Thrall talks deadlifts

This is a great 8:00 video by strength coach Alan Thrall talking about some basic pointers on your deadlift set up and technique.

Workout of the Day

STRENGTH

Back Squat
75% TM x 5
85% TM x 3
95% TM x 1+

Notes
This is our second “wave” through the Wendler 5/3/1 Protocol and our final day with the squat progression. Remember to use your new Training Max to calculate your working weights today.

Perform 2-3 warm-up sets in front of your first work set. Give it everything you’ve got on your rep out set! Use spotters if desired so you can push your psychological limits.

ASSISTANCE

3-4 Rounds for Quality
5-8 Strict Chest to Bar Chin-Ups
5-8 ea Rear Foot Elevated Split Squats OR Hand Supported Single Leg RDLs
20 Hollow Rocks

Notes
Rest as needed between exercises for tough, quality work on each movement.

Chin Up: Drive elbows down and back to make contact with your chest to the bar somewhere below the collarbones. If you need foot or band assistance to achieve this range of motion, use it! If you can perform 8 reps without issue, add load, but do not lose the range of motion.

RFESS/RDL: If you did RFESS yesterday, perform the RDLs today. Otherwise, perform the split squats. Add load in one or both hands as desired. Use light hand support on a rig for stability if needed.

Hollow Rock: Scale to 10 ea Single Leg Rocks or 20 sec Hollow Hold as needed to maintain quality.

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Programming Template: Week 8/8

Thanks to everyone who attended our 6th annual “Strong Sets” comedy show. Special shout outs to ours hosts and CFSBKers Maria and Courtney and Coach Katie for organizing and running the event!

Hollow Rockz

Hollow rocks are a foundational gymnastics conditioning drill that develop the hollow body position. The position is a slight rounding of the back and hips held by the hip flexors and abdominals while the rocking on the back adds a dynamic challenge to maintaining that static shape. Try to go unbroken on your sets today!

Workout of the Day

STRENGTH

3-5 Progressive Sets
12-16 Alternating Tall Kneeling Landmine Twist
6-8 ea Rear Foot Elevated Split Squat @ 3 sec down

Notes
Build in load across the sets as appropriate today. Rest 30-60 sec between exercises.

Start the RFESS at bodyweight to establish balance, tempo, and range of motion. Add load with 1 or 2 DBs suitcase style.

METCON

AMRAP 10 min
10 Push-ups
15 Sit-ups
*At 0:00 and every 2 min, pick up a heavy sandbag and carry it 100ft

Notes
Memorial Day Murph is coming! Focus on virtuous push-ups today under increasing fatigue.

If needed, scale by elevating your hands to a bar in rack such that you can complete 10 reps in 1-2 challenging sets.

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Programming Template: Week 7/8

Some shots from a very social week at CFSBK. First up is Suzanne Michelle and Noah at Wednesday’s album release party. They are both such talendet musicions. You can see each of their projects here: