Workout of the Day

Power Clean
1 Rep Max

Notes
Find your 1 Rep Max Power Clean today! A good approach would be to perform a set every 3:00 or so, starting with triples then moving towards singles as the weight increases.

Examples (top set in bold)

• 45×5 135×3 165×3 195×2 225×1 245×1 265×1 275×1
• 45×5 105×3 135×3 155×2 175×1 195×1 215×1 225×1
• 45×5 85×3 115×3 135×2 150×1 165×1 175×1 185×1
• 45×5 65×3 85×3 95×2 110×1 120×1 130×1 135×1
• 35×5 45×3 55×3 65×2 75×1 80×1 90×1 95×1
• 35×5 40×3 50×3 60×2 65×1 75×1* 65×1 65×1
• 25×5 30×3 40×3 50×2 55×1 65×1* 55×1 55×1

*Sets 6 & 7 are drop sets for technique work (~85%)

(Programming Template: Week 5/8 )

John says if you put a sandbag to your ear you can hear the sound of desert.

 Friday 5/1: Strong Sets Comedy Show

“Strong Sets” features some of the best stand ups in NYC performing, you guessed it: stand up comedy. They are the only comedy show in the world that is performed at a gym (false but fun to claim). And, therefore, are the strongest comedy show in the world. Full stop.

Workout of the Day

FLOATER STRENGTH

A. Strict Pull-Up, 3 x Max Reps
B. Back Squat
C. Strict Press
D. Deadlift
E. Bench Press

Notes
Tomorrow we have a 1 rep max Power Clean! 🎉

Athletes may choose to superset their main lift with a DB, KB, or core movement of choice.

Pull-Ups: Intent today is bigger sets (7+) If you have been following this cycle and hitting 4-5 bodyweight reps per set, perform as written at bodyweight and see what you can do! If you will likely not get at least 7 reps per set, use a band or foot assistance that allows for more like 8-12 reps unbroken. Use a slower down-faster up tempo. Rest at least 2-3 minutes between sets.

For B-E lifts, perform the following:
40% TM x 5
50% TM x 5
60% TM x 5
**Percentages are all of Training Max (90% 1RM)

Today’s work sets will likely feel more like warm-up sets. Use these lifts to dial in virtuosity: practice your balance, breath, and bracing routine. Move the bar in a perfectly vertical path. Consider using a slower eccentric tempo and/or adding a pause at the bottom of some or all of your reps. Create as much power and speed on the ascent as you can.

METCON

AMRAP 8 Min
2-4-6-8-10-etc. Strict Ring Dips
12 Air Squats
16 Hollow Rocks

Notes
This gymnastic-focused metcon provides an opportunity to train our body control and muscle endurance with increasing reps on the dip. Keep your mechanics and range of motion consistent and perform these movements with as much virtuosity as possible today.

Dips
A. 1-2-3-4-5-etc. Strict Ring Dips
B. Matador Dips
C. Box Dips (Foot Assist)

(Programming Template: Week 5/8 )

Kess all smiles on the sled

🎸 Wednesday 4/29: Suzanne Michelle Album Release / 40th Birthday Party @ 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!

Get a free ticket here!

Workout of the Day

“René”

7 Rounds For Time
400m Run
21 Walking Lunges
15 Pull-ups
9 Burpees

If you have a 20/14 lbs weight vest or body armor, wear it.

Notes
A long workout like “René” requires a steady, constant pace of about 75-80% of maximum effort. Keep moving and rest only during the transition from one movement to the next. If there’s a movement in the workout that’s in your wheelhouse (ex: a very fast runner) then bump up the intensity on that movement to help the overall score.

The main challenge today is cardiovascular endurance. The movements should be done in a couple of big sets each or entirely unbroken. More than anything, the lungs should be burning throughout this WOD. Scale to achieve that stimulus.

Pull-Ups: Decrease volume of work for 1-2 sets consistently. Scale further to 7-15 tough foot assisted pull-ups or ring rows per round.

Overall Volume Scale
5 Rounds for Time
400m Run
21 Walking Lunges
15 Pull-Ups
9 Burpees

Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan. The 39-year-old was a member of the elite Danish Special Forces Ranger unit called Jaegerkorpet. Jakobsen is survived by his wife, Camilla; three children, Mie, Sara and Thor; and many loving relatives and friends.

(Programming Template: Week 5/8 )

Coach Clay on yesterday’s sled work during the 12pm class

CFSBKer Richard Greenspan being honored by BCHS

Hey everyone, Richard Greenspan here letting you know about the next BCHS Gala and fundraiser. BCHS is the organization we’ve raised money for through our Fight Gone Bad event and next week I will beBrooklyn Community Housing & Services’ honoree for their Pathways to Home Gala. I have been involved with BCHS for 14 years and have seen the positive impact they have made on the people of Brooklyn. The organization serves over 1,600 formerly homeless and housing-vulnerable families, veterans, seniors, and more each year. As an honoree, my biggest responsibility is raising funds, and I can’t do that without you! To join me at the gala or contribute to this incredible organization, visit bchands.org/2026gala. 

Workout of the Day

STRENGTH

Strict Press
40% TM x 5
50% TM x 5
60% TM x 5
**Percentages are all of Training Max (90% 1RM)

Notes
We made it to deload week! Today’s work sets will likely feel more like warm-up sets. That’s the whole idea.

Use today’s session to dial in virtuosity in your squat: practice your balance, breath, and bracing routine. Move the bar in a perfectly vertical path down and up. Consider using a slower eccentric tempo and/or adding a pause at the bottom of some or all of your reps. Create as much power and speed on the ascent as you can.

PARTNER METCON

For Time

7500/6000m Bike

-and-

8 Rounds (4 each)
8 Strict Handstand Push-Ups
16 KB Swings (32/24kg)

Notes
In this workout, both partners work at the same time.

While Partner A completes 1 round of the couplet, Partner B is biking for meters.
When 1 round is complete, switch places.
Continue in this fashion, alternating rounds of the couplet.

The workout is complete when each partner has done 4 rounds of the couplet and the team has completed the total distance on the bike!

KB: Mass of the bell clears the height of the shoulder. Heavy, 1-2 sets.

HSPU: 1-3 Sets
To execute the movement with full range of motion, your head will touch down to the same level/surface your hands are on. Pre-requisite to kip is at least 1 strict full ROM rep, ideally more.

RX+ If you can complete 12+ unbroken strict HSPUs, consider adding a deficit.
A. 5-8 HSPU, full ROM
B. 5-8 HSPU, partial ROM (1 abmat)
C. 8 Box Pike HSPU
D. 8 Heavy DB Z Press

(Programming Template: Week 5/8 )

Jess Fox with baby Fung

Paul Sanwald’s song for Jess

CFSBK alumni Paul Sanwald recently released a record and one of the tracks was dedicated to Jess Fox.

Workout of the Day

STRENGTH

Every 3 min x 5 Sets
3 Weighted Chin-Ups

Notes
Perform 5 total sets of work. You may build in load across the sets as desired but the goal is to make all your reps cleanly with a mature finish position.

All 15 reps today start from a dead hang with straight arms and finish with the athlete’s chin breaking both the horizontal and vertical planes of the bar.

This is the same as Week 1’s Tuesday program, except now every 3 min instead of every 2 min. Push for more weight, more volume, or a qualitative improvement over Week 1 if you were here!

Advanced Option = 1-3 Strict False Grip Ring Pull-Ups or Strict Ring Muscle Ups.
*If you can perform a 1.25xBW strict chin-up, consider working on the rings today.

ASSISTANCE

3-4 Rounds
1 Hand over Hand Rope Sled Pull
1 Sled Push Back
80ft Farmer Carry

Notes
Pick a heavy load for the sled and carry. Ideally settle in to one weight, though you can progress a bit if unsure where to start.

Perform one round of work as quickly as possible. Rest as much as needed and perform 2-3 more rounds. In large classes, you’ll be cycling through with your fellow athletes! Cheer on their feats of strength!

(Programming Template: Week 5/8 )

The 608 Pegboard

The La Sierra PE program

The 5:00 video below shows the La Sierra PE system, which was developed by Stan LeProtti in the late 1950s. During JFK’s administration, the program became the model for President Kennedy’s push for youth fitness as a national ideal. As is evident in the video, this was a tough program that forged fitness and mental toughness.

It’s a real shame that these principles didn’t survive and evolve in our public schools. In a recent video, we talked about how CrossFit makes us “harder to kill and more useful in general,” which in part was about your fitness and grit being an asset and not a liability to your fellow neighbor in times of emergency. While pursuing fitness is an individual effort, for those with access to calories and resources, at scale its impact can be profound for a nation.