Workout of the Day

STRENGTH (Deload)

Back Squat
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 or adding a pause at the bottom of some or all of your reps. Create as much power and speed on the ascent as possible.

METCON

3 Rounds, Each For Time
600/500m Row
30 Wall Ball Shots (20#/10′, 14#/9′)

Rest exactly 3 min between rounds.

Notes
Row hard and try to go unbroken on the ball!

Scale volume of work, height of target, and/or weight of ball for a 3-4 min round.

Each effort is a sprint. Try to find RPE 8.5-9/10 on your first round and then aim to meet or beat it. Be stubborn today.

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(Programming Template: Week 5/8 )

Strength and Pride 2024

A Queer Trans Strength Powerlifting Event and Fundraiser!

Hosted by barbell and strength-training collective QueerTransStrengthNYC at CrossFit South Brooklyn, Strength and Pride offers a platform for amateur queer and trans athletes to show off their gains in the three powerlifting events: back squat, bench press and deadlift! This event is a pride celebration and strength exhibition, to raise funds for a good cause!  There will be no age/gender/weight categories. Note: This event is for queer and Trans lifters or lifters in the LQBTQ+ community.  We encourage allies to the community to attend and cheer on these folks or volunteer to support the event!  Meet t-shirt size guide available here: https://econo-graphics.  com/bbrshirtsizing.jpg

Workout of the Day

STRENGTH

3-4 Sets x 6-8 Reps each side
A1. Back Rack Reverse Lunge
A2. Three Point DB Row

Notes
Perform 3-4 progressive work sets of the couplet. Complete 6-8 reps of the lunge on each side before moving to 6-8 reps of the row on each side.

Use a “slower-down, faster-up” tempo on both movements, controlling the downphase of the movement on each rep.

Rest a little between sides as needed. Rest 30-60 sec between movements.

PARTNER METCON

For Time
500m Row (each)
400m Row (each)
300m Row (each)
200m Row (each)
100m Row (each)

Notes
Decreasing intervals and increasing fun with your workout buddy today!

The athlete more confident in their rowing/recovery capacity should go second today, as they’ll have a bit less rest than the partner who starts each interval.

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(Programming Template: Week 4/8 )

Coach Steph adjusting a piked Handstand Push-Up

Help CFSBKer Lester reach his 5k goal to share the Queer Faces of War

It’s been an amazing ride since launching The Queer Face of War in the US this spring, in including an amazing DC kick-off at Politics and Prose with Law Dork’s Chris Geidner and a standing-room-only event at MoMA PS1 in New York with CNN’s Miriam Elder.

I was also deeply humbled by the coverage of the release, especially Kellye Eisworth’s review in the influential photography publication Lenscratch, who wrote, “At once a record of war and a testament to courage, The Queer Face of War reminds us that democracy is measured not only by borders defended, but by the dignity afforded to those within them.”

This has led to some incredible invitations to share the project across Europe this summer. But I need your help to make it happen. Most of the costs of the exhibits aren’t covered by the organizers. I need to raise funds to cover expenses like printing and travel costs—which have skyrocketed in recent weeks.

Please help Lester reach his goal of $5,000 raised for this incredible mission and journey

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!