Workout of the Day
STRENGTH
3-5 Progressive Sets
A1. 5 Half Kneeling DB Press + 5 Half Kneeling DB Windmill, ea side
A2. 30 Sec L-Sit on Parallettes
Notes
DB complex: Complete 5 presses and continue into 5 windmills. Rest as needed and repeat on second side. DB Press is ipsilateral: same side leg is forward as whichever arm is pressing.
L-Sit: Choose the hardest possible variation you can maintain position in for at least 10 seconds. You may accumulate time here, for example: 10 sec on / 10 sec off x 3 sets.
Scaling
A. 15 sec each side Single Leg Extended
B. 30 sec Tuck with alternating leg extensions
C. 30 sec Tuck
D. 30 sec Tuck on Matador
METCON
AMRAP 12 MIN
16 Alternating DB Power Snatches
16 Alternating DB Goblet Reverse Lunges
4 Wall Walks
Notes
Intent is 5-7 rounds. Scale load, volume, or movement complexity as needed.
Snatches and lunges are 16 total alternating, 8 ea.
DB: +/50/35/20#/-
Choose 1 weight to use for both movements.
Wall Walks:
A. 2-3 Full Range of Motion
B. 4 Partial ROM
C. 2x (10 Sec Angled Wall Hold + 10 sec Rest)
CrossFit Group Class Programming Template (WK3/3)
Seth Cousins, our first Member of the Month for 2025!
Interview by JB, unhinged photo by Liz
Originally from Bangor, Maine, and raised in Cranston, Rhode Island, Seth’s journey has taken him coast-to-coast – living in Seattle, Houston, San Francisco, and Washington, DC – before landing in Brooklyn in 2021. Seth joined Crossfit South Brooklyn in early 2022 after trying bouldering for a bit and has been a consistent presence ever since, showing up to class 3–5 times a week (when the stars align!).
What keeps him coming back? “The coaches and the community! This place is AMAZING.” Seth has made lasting friendships at the gym and loves the blend of challenging workouts and expert coaching. He credits CFSBK with helping him stay strong and healthy, and, as he puts it, “aging gracefully.” Not to mention, he’s still hitting PRs and has some very enthusiastic support from his wife!
Seth’s advice for new members? “Show up, work hard, be humble, be patient, and have fun! Oh, and help people put their weights away.”
We’re so grateful to have you as part of the CFSBK family, Seth!
Congratulations on kicking off the new year as our January Member of the Month!
Name (and any nicknames):
Seth Cousins
Where were you born, and where did you grow up?
I was born in Bangor, Maine and grew up in Cranston, Rhode Island. As an adult I have lived in Seattle, Houston, San Francisco, Washington DC, and now Brooklyn.
How long have you been CrossFitting, and how did you find your way to CFSBK?
I found Crossfit in about 2017 at Crossfit MPH in Washington DC. I don’t remember exactly how I decided to try but I immediately loved the format. We moved to Brooklyn in 2021 and CFSBK was one of two gyms that were recommended to me. I tried bouldering/climbing as my major exercise for a few months but then joined CFSBK in February of 2022. I have been here ever since. I try to come 3-4 times a week, sometimes I can just make 2 but sometimes the stars align and I make it 4 or even 5 times.
What keeps you coming back to CFSBK?
The coaches and the community!
What does CFSBK mean to you?
This community here is AMAZING! I have made many friends here, some who I see outside the gym and many more who I get to talk to for a few minutes before or during class. I look forward to coming every time, even if I’m dreading some dumb biking for calories workout 🙂
The coaching is top notch. I feel constantly challenged but at the same time coaches are always checking on form, offering modifications, etc.
How has the gym changed your life?
Dude, I am aging gracefully! I’m still hitting PRs on some lifts, I feel strong and capable out in the world, my wife likes to see me with no clothes on. I can’t recommend this more highly.
Can you share a memorable experience or achievement from your time at CFSBK?
All of the special events are amazing – Wet Hot American Throwdown, Fight Gone Bad, Friday Night Lights during the Open. If I have to pick one it was completing my first full Murph a couple of years ago. It was a hard slog but I was ready for it thanks to the CFSBK community and there was just so much excitement and encouragement!
What are your current fitness goals?
I usually don’t have external goals like achieving a certain time or completing an event. I just want to feel good, be healthy, and have fun. That said, it would be great to do a faster Murph this year…
Program your dream workout:
Partner metcon: 5 rounds each of 5 heavy deadlifts, 10 kipping pullups, 20 box jumps while the “resting” partner holds a sandbag.
Program your nightmare workout:
Anything with biking for max calories!
Favorite and least favorite lift:
Favorite: deadlift or split jerk. Least favorite: snatch; something about the overhead squat freaks me out.
How do you spend your time outside of CFSBK? Do you have any hobbies?
I’m working for an early stage startup (obligatory plug: https://257.co) so that takes a lot of focus. I make wire sculptures & mobiles when I have the time and energy. Making dinner for friends! Travel, especially anywhere with good wine!
What are you currently recommending (books, shows, food, etc.)?
I had dinner at a delicious kosher restaurant a few days ago. “Delicious” and “kosher” aren’t usually words that go together but check out Malka on 72nd near Broadway.
Any advice for new CFSBKers?
Show up, work hard, be humble, be patient, and have fun! Help other people put their weights away.
