Workout of the Day

SKILL: Handstands

STRENGTH

Strict Handstand Push-Up

Every 2:00 x 5 Sets (Pick One):
a. Strict HSPU x 5-10
b. Negative x 2-3
c. Box Piked x 5-10
d. Elevator Tempo DB Press x 5-7

Notes
Choose the movement option from the list above that challenges your strength and skill appropriately today. Move through full range of motion repetitions, with head contacting the surface your hands are on. Use a GoMat or small cushy dot for contact point as needed.

If 50 Strict HSPU is no issue, add a deficit.

If you are a bit between scaling options, it’s OK to mix and match today. For example: 2 rounds of 5 strict HSPU, performed as singles, followed by 3 rounds of 8-10 Box Piked (to a deficit?!) to get more work volume on the day.

Elevator Tempo DB Press: Pause for “one-one-thousand” count in each position – Halfway up, Top, Halfway down, Bottom

METCON

4 Intervals of:
1:00 On / 2:00 Off
10 Ball Slams
Max Calorie Bike in Remaining Time

Notes
With 4 minutes of total work here, you need to start hot and stay hot! Keep a tight transition from the slam to bike.
Use a light to moderate ball. Reach it overhead at the start of the rep and try to break the floor as you slam it.
Go as hard as possible on the bike in each round.
Do not pace today

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Programming Template: Week 1/8  (updated)

The community board flier, handmade by the extremely talented Liz M!

Community Board

Here are a couple recent entries on the community board. Offer a service! Let people know what you’re looking for!

Workout of the Day

STRENGTH

Back Squat
8-6-4-8

Notes
In 18 minutes, complete the rep wave listed above. Start with a load that feels like RPE 6 for the set of 8 reps. Build in load on the set of 6 and again on 4. For the final set of 8, aim to go heavier than your initial set.

Example Timing and Loading
Warm Up Sets:
0:00 45×8
2:00 95×5
4:00 125×3
Work Sets:
6:00 145×8
9:00 160×6
12:00 175×4
15:00 155×8

PARTNER METCON

AMRAP 15 MIN
15 Russian KB Swings (32/24kg)
12/9 Cal Row
6 Burpee Box Jump (24/20″)

Notes
Move through the round as a team. Each partner completes 15 swings, then each completes 12 cal, then each 9 BBJ. That’s one round. Continue to accumulate rounds in this fashion for 15 min.

Scale KB load and box height for relatively quick, unbroken efforts under 30 seconds. If you’re not coming to class tomorrow, option to scale up to overhead KB swings!

Be sure to fully extend the knees and hips at the top of every burpee box jump.

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Programming Template: Week 1/8  (updated)

Ben and Steven & babies!

What is Wave loading?

Today’s squats use wave loading in their rep selection. Learn more about this method in the 2:30 video below

Workout of the Day

For Time
1,100-meter run (2 laps)
200-meter row/ski or 500m bike
800-meter run
400-meter row/ski or 1000m bike
550-meter run (1 lap)
600-meter row/ski 1500m bike
400-meter run
800-meter row/ski or 2000m bike
200-meter run
1,000-meter row/ski or 2500m bike

Notes
Today’s workout is a monostructural grind with alternating run and machine intervals for a long duration.

Pace this conservatively early on. The opening 1,100-meter run and the closing machine segment should not be all-out efforts. Each run/machine pairing should take about 5-6 minutes; if you can maintain that pace, you’ll finish in roughly 25-30 minutes.

Transitions matter. On both the run and the row/bike/ski erg, focus on getting moving first, then build your pace as you settle in. Stay relaxed on the run — chest up, eyes forward, shoulders down.

Scaling Option (2000m of each)
800-m run
200-m row
600-m run
400-m row
400-m run
600-m row
200-m run
800-m row

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Programming Template: Week 8/8  

Coaches Erick, Grant, Clay and Steph in 10am group class yesterday!

Programming Template Monday 7/6/26 – Sunday 8/29/26

Weekly Biases
Monday: Back Squat
Tuesday: Gymnastics
Wednesday: Clean & Jerk Variations
Thursday: Varied
Friday: Floater Strength
Saturday: Varied
Sunday: Snatch Variations

This program cycle will see back squats, clean&jerk, snatch, and gymnastics have their own dedicated days, with variation weaving through each week. Get stong, improve your skill, develop work capacity, have fun, and get ready to SWEAT in the NYC heat 🥵

Here’s a peek at the next 8 Weeks!

Key Dates
Sat 8/8 – Coach Katie’s Maternity Leave Celebration and Special Workout!

Back Squat (Monday)
This cycle will utilize wave loading progressions on most weeks. Use RPE to build to tough sets each week. These days will typically incorporate a second segment (Metcon or Assistance).

Gymnastics (Tuesday)
We will hit a variety of movements over the course of 8 weeks: Toes to Bar, Kipping Pull-Ups, Bar Muscle-Ups, Ring Skills, Handstand Push-Ups, etc.

On some days, tiered programming will allow athletes to work on different tracks depending on their needs:

• Strength – builds the foundation of mechanics and consistency
• Skill – incorporates more coordination and timing to the movement
• Capacity – challenges strength and skill under intensity

Most days will typically incorporate a second segment (Metcon or Assistance).

Clean & Jerk (Wednesday)
This day will see variations of the Clean, and on some weeks the Jerk. We’ll utilize some timed lifting segments, complexes, and sometimes see the movement in metcons, as well.

Most days will typically incorporate a second segment (Metcon or Assistance).

Varied (Thursday)
We’ll see a slight bias towards monostructural and bodyweight workouts on this day.

Floater Strength Day (Friday)
You’ll see approximations of the M-TH programming on the docket, as well as one or two additional options. If you have a long-term goal that you want to make progress on, this is a great day to spend time on it. These days will incorporate a second segment (Metcon or Assistance).

Varied (Saturday)
We will alternate each week between a Partner WOD and a solo WOD!

Snatch (Sunday)
This day will see variations of the Snatch. We’ll utilize some timed lifting segments, complexes, and sometimes see the movement in metcons as well.

Most days will typically incorporate a second segment (Metcon or Assistance).

Workout of the Day

STRENGTH 🌭

In 12 minutes,
Find a Strict Weighted Chin-up 1 RM

Notes
If performing the weighted-chin up, aim for 2-3 warm up sets and 3-4 work sets/attempts. Do a set of 3-5 reps at bodyweight, and then consider doing a triple, a double, and finally getting to singles.

Scale by performing 5×2 negatives or 5×5 foot assisted.

If you already have a chin up 1.25x bodyweight or more recently logged, consider scaling up to Ring Muscle Up practice today.

METCON 🎇

“The Abyss”

For Time
100 Overhead Squats (135/95)
*Every 1:00 starting at :00, perform 15 double-unders.

Notes
Fun fact: Today is the 250th anniversary of the United States of America! 🇺🇸 If you complete this workout in 10 minutes, you will do 250 total repetitions! 🎆

Shoulders, heart-rate, and core will be increasingly fatigued as this workout stretches on. Choose a load you can safely manage under duress.

OHS: Heavy side of moderate. 10+ unbroken reps when fresh.

The barbell comes from the floor today, no racks. Athletes may squat snatch the first rep, or power snatch in any format before beginning to squat.

If you struggle with this movement, consider using an empty barbell of any weight to work on mechanics and consistency. Athletes may also reduce the volume of reps (60-80).

DU: < 20 sec/round. Today is not the day to spend time pushing your limits here. Scale back to a consistent rep count for you (5? 10?) or to 20-30 single unders.

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Programming Template: Week 8/8  

Lok’s 1 Year CFSBK Anniversary

I (Lok) wanted to share this because today marks my 1 year anniversary at SBK. I’m feeling all sorts of things and I really can’t believe it’s been a year since I walked through the doors for my first foundations class.

There’s so much to be said about how much this place, this community, the coaches, the team have supported me in and outside of the space. I am physically and mentally stronger. The coaches make you believe you can do anything, and even when I didn’t believe in myself, they constantly rooted for me.

I’ll try not to sob as I write this. This place continues to be an inspiration, and there’s not enough I can give back for what it’s given me. Thank you truly, this team is full of rockstars.

 

We love you Lok! So proud of all our members on all their milestones as well as their commitment to themselves. Everyday you all walk through the doors at CFSBK is a win, especially when life tests you. No matter whats going on in the background or world at large, you’re seen, welcome and appreciated at CFSBK!

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 3×3-5, building
C. Deadlift 3×3-5, building
D. Strict Press 3×3-5, building

Notes
Tomorrow we have a weighted strict chin-up, overhead squats, and double unders.

A: Superset: Perform 2-3 warm-up sets, then work up through three progressive heavy sets in the rep ranges. Aim to find something that feels like RPE 8.5-9 for your final 2 sets. Aim to add weight and/or reps from Week 6.

B-D: if you’re feeling dialed in today and want to build to a Heavy 3, do so. Otherwise, aim for 3 solid, tough sets in the rep range, leaving 0-1 reps in the tank.

METCON

AMRAP 15 MIN
100-meter Single Dumbbell Suitcase Carry 50/35/20
10 Shuttle Runs*
30 Alternating Dumbbell Hang Snatches 50/35/20

*The shuttle run is 20 feet out and 20 feet back.

Notes
This workout will be a hard effort that will tax your grip and your posture. Choose a dumbbell that is light enough to allow you to maintain unbroken suitcase carries, switching arms as needed on each trip. Push to maintain a consistent shuttle run pace, finishing each effort in under 90 seconds. Push for large sets of hang snatches with minimal breaks, if any.

If you are on the fence, scaling to a slightly lighter load rather than heavier will make the most sense today to keep intensity high for the 15 min duration.

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Programming Template: Week 8/8  

April becoming harder to kill at Mythic Strength

⚒️ Mythic Strength returns 7/14 ⚒️

Mythic Strength’s next cycle is starting soon! Join Coach Clay for summer strength training and get stronger over head, in the deadlift, and in all kinds of dynamic strong(wo)man fun.

WHEN & WHAT:

The program runs July 14th to September 14th.

Tuesdays 7:30 PM – 8:45 PM

Overhead lift variations and the deadlift! Get stronger overhead and in the deadlift through dynamic technique and strength work, and focused muscle building.

Sundays 1:30 PM – 3 PM

Build confidence moving big weights with the Yoke walk, Farmer’s Carry, Sandbag lifting, and more. Real world results/perks may include carrying your pet/child/friend when they are sick/hurt/sleepy, taking all your groceries upstairs in one trip, and generally being referred to as “the strong friend.”

MEMBERSHIP OPTIONS

1 x Week (Sundays or Tuesdays, mix and match as desired/available): $444 ($55.5/class)

2 x Week Tuesdays & Sundays: $740 ($46.25/class)
(Both billed in 2 installments).

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Scheduling Note: One Sunday Strongman class will be on Thursday, July 23rd at 7:30 PM instead of Sunday 7/26, as Coach Clay is out of town that weekend

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FAQ

Q: The strongman lifts look pretty wild and intimidating. How strong do I have to already be to participate?

A: As strong as you are right now! Strongman is for everyone; every movement is scalable, just like CrossFit. I am committed to accessibility and meeting athletes where they are.

Q: I will miss a few classes, is it still worth it to sign up for the cycle?

A: Chat with me about your availability for a specific answer, but generally yes, the program is mostly consistent week to week to facilitate concentrated skill development, so even if you miss a few classes, your strength will still greatly benefit from the program. I also make programming available for athletes who may miss a class but have gym access while they are travelling.

Q: Can I take Mythic and Group classes at the same time?

A: Absolutely. The program is designed to be complementary to your broader fitness schedule and program.

Workout of the Day

“Laura”

With a partner, complete as many rounds and reps as possible in 21 minutes of:
30-Calorie Row
20 Burpees over the Rower
10 Power Cleans

One person works at a time.

Rx loading: 155/105

Notes
Today’s Hero workout honors Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2, 2021, in Sunrise, Florida.

Move through each round with your partner, splitting the reps as needed. One athlete works while the other rests.

Row < 3 min
Scale volume as needed so your team can stay within that timeframe.

Burpees < 2 minutes
Scale volume or remove the jump over the erg and perform a regular burpee or step over the machine.

Cleans < 1:00
Choose a moderate barbell load that allows for quick singles back and forth, though advanced athletes may be able to hold larger touch-and-go sets.

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Programming Template: Week 8/8

July 2026 Member of the Month: Greg Chopko

Before I ever met Greg, I felt like I already had. “To know him is to love him” kept coming up, and by the time we crossed paths during Murph this year, it felt more like catching up with an old friend than meeting for the first time.

He’s one of those people who quickly makes the gym feel more welcoming and fun. If you’ve ever taken a class with him, you’ve probably seen it – he’s quick with a smile, always ready with encouragement, and somehow in conversation with at least three people at once. He shares how he found his way to us after his previous gym closed, why consistency beats perfection, why his dream workout is simply “bench and talking” (honestly, same), and the advice he wishes every new member could hear.

We’re very glad you found your way to CrossFit South Brooklyn, Greg. Congratulations!

Name (and any nicknames):
Greg Chopko. No nicknames, although my last name is unusual enough that people occasionally give it a shot.

Where were you born, and where did you grow up?
I was born in Elmira, New York, where I grew up and lived until I moved to New York for college.

How long have you been CrossFitting, and how did you find your way to CFSBK?
I’ve been doing CrossFit since 2014 and have been lucky enough to have a CrossFit gym in every city I’ve lived in since then. I found my way to CFSBK after my previous gym, Park Slope CrossFit, closed and many of us made the move over together.

I think the 7:30 class may have never fully recovered from our arrival.

What keeps you coming back to CFSBK?
The coaches, my friends, and the community. There are a lot of people I genuinely look forward to seeing every day.

The workouts are great, and I’ll simply say that the people of CFSBK play a very important role in my attendance. CFSBK has become an important part of my daily routine. No matter what kind of day I’ve had, I know I’ll end it on a positive note. Going to the gym at night gives me an hour where work and everything else falls away and I get to be fully present.

It’s a place to relieve stress, clear my head, and spend time with all my favorites.

How has the gym changed your life?
It’s taught me resilience and patience. After more than a decade of CrossFit, I’ve learned that consistency matters more than perfection.

It’s also given me some wonderful relationships and a place where I know I’ll laugh, work hard, and leave in a better mood than when I arrived.

Can you share a memorable experience or achievement from your time at CFSBK?
One of the most memorable experiences wasn’t a lift or a workout. It was how welcoming everyone was when a group of us came over after our previous gym closed. What could have felt like starting over instead felt like being immediately embraced.

CFSBK welcomed a bunch of misfits from another gym, made us feel at home, and allowed us to bring a little bit of our old community with us while becoming part of a new one. Looking back, that experience has meant more to me than any PR.

In retrospect, David and CFSBK may not have fully understood what they were agreeing to.

What are your current fitness goals?
Stay healthy, don’t get hurt, and keep doing this for a long time.

Program your dream workout:
Bench and talking.

Program your nightmare workout:
Snatches, pistols, and not being able to talk.

Favorite and least favorite lift:
Bench and Strict press are my favorites.

Snatches are my least.

How do you spend your time outside of CFSBK? Do you have any hobbies?
CFSBK has become a pretty big hobby and my third place. Outside of the gym, I enjoy spending time with my partner, friends, and simply being at home.

What are you currently recommending (books, shows, food, etc.)?
I end almost every night with Judge Judy, and I highly recommend it. Beyond that, you can usually find me watching anything Bravo-related, especially the Housewives. Apparently my ideal entertainment involves people arguing.

Any advice for new CFSBKers?
Nobody is judging you nearly as much as you’re judging yourself. Everyone was new once, everyone remembers what that felt like, and everyone wants you to be successful.

Just keep showing up. If you have a bad day at work or a bad day at the gym, come back the next day and start again. That’s true in CrossFit, and it’s the way I approach life.

Workout of the Day

TEAM METCON

In Teams of 4 Athletes, Complete 5 Rounds Each of the Following For Time:
A. 10 Abmat Sit-Ups + 80′ Sled Sprint (as fast as possible)
B. Rest
C. Dual KB Suitcase Hold (32/24kg)
D. Sandbag Bear Hug Hold (150/100lb)

Notes
Work in teams of four athletes. Three athletes will work at the same time, while one is resting.

We have a sprinting effort, followed by a rest, and then two more “active rest” stations with holds before moving back to the sprint.

“A” station is the timekeeper and should move as fast as possible. Athlete A will complete sit-ups and sprint while B rests, C holds KBs, and D holds a sandbag (they are next in line to sprint). When A finishes their round of work, implements can go down and everyone rotates to the next station.

The athlete who performed the couplet (A) will rest, athlete holding the sandbag (D) will now complete the couplet, athlete who started with KBs (C) moves to sandbag, and the resting athlete (B) now picks up the KBs.

The athlete performing the couplet can only begin their work when the next two athletes have picked up their implements!

Continue in this fashion for 5 rounds each athlete, 20 rounds total.

Use an empty sled (~85-115#) to keep a true sprint for every round. Use heavy Sandbags and KBs for the holds. Keep transitions tight to maximize your team’s intensity today!

ASSISTANCE

3-4 Rounds
10 ea KB Side Bends
20 Alt Straight Arm KB/DB Russian Twists (10ea)
12-15 DB Hammer Curls

Notes
In round 1, use light to moderate loads to dial in mind-muscle connection and understand these less-frequented movements. Then add load for the following rounds. Rest as needed.

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Programming Template: Week 8/8

Jackie and Michele getting ready for Stonewall

Gus live at the Bellhouse on 9/9!!

Hi my dear sweet CFSBK family,

If you haven’t already been bombarded by it on Instagram, I am excited to share news that I am going on tour this summer with my stand up comedy show IS THIS THE NEW ME?

I have the tremendous honor of getting to close out the summer tour in Brooklyn at The Bell House (around the corner from the gym). The show is on September 9, 2026 at 7:30pm.

You have played a tremendous role in getting me here, encouraging me, liking my instagram videos and listening to my drivel at the front desk. I want to extend a friends and family discount link for you below.

I hope you can make it to the show, I’d love to have you there. The more tickets I can sell ahead, the better signal it sends for future tours/shows at the Bell House and beyond!

Tickets here!

I hope you’re well and I miss you terribly. send me a little note back with an update from you! Just dont reply all for the love of god.

love love love
gus

Workout of the Day

STRENGTH

Front Squat
In 15 minutes build to a heavy 3 reps for the day.

Notes
Use your notes from this cycle to build to a heavy 3 front squats for the day – not necessarily a 3 RM. But if things are feeling good, go for it! After 2-4 efficient warm up sets, build from last week’s weights. Expect in this time frame to complete ~3-4 heavy sets.

METCON

“FRAN”

21-15-9 Reps for time of:
Thrusters (95/65#)
Kipping Pull-Ups

Notes
The intent for today is a quick burn. The last time we did a version of this workout was “Narf” on September 13, 2025.

The best strategy for this workout depends on an individual’s capacity. For those with a high degree of capacity, treat this workout as a sprint with unbroken sets of each movement and quick transitions between exercises while striving for completion in 3-4 minutes. Scale as needed to get a true dose of intensity today.

The pull-ups will be troublesome for many. Those who can complete pull-ups but cannot complete more than 5 reps consecutively may benefit from reducing the number of reps per round to achieve the stimulus. For those currently unable to complete pull-ups, choosing another bodyweight upper-body pulling movement similar to the pull-up, such as a jumping pull-up, is recommended.

Pull-Up Scaling:
A. 15-12-9 Kipping
B. 10-8-6 Strict
C. 10-8-6 Band Assisted Strict
D. Jumping Pull-Ups (full volume)

Thruster: Light weight that you could complete 15+ reps with unbroken.

Intermediate Scaling Example
For time:
21-15-9 Thrusters (75/55#)
15-12-9 Kipping Pull-ups

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Programming Template: Week 8/8

Keith and Karl Go Overhead

From the CrossFit Archives: Miranda Oldroyd takes on Fran (2010)

Workout of the Day

STRENGTH

A1. Pendlay Barbell Row 3×6-8
A2. Rear Foot Elevated Split Squats 3×8-10 ea

Notes
Use a 20×1 tempo for both movements. After 1-2 warm up sets, perform 3 progressive work sets. If you’ve been regularly attending on Mondays, you should plan to build up to 0-1 reps in reserve by your final set (RPE 9 or 10).

METCON

AMRAP 12 MIN
270m Run
15 Box Jump Overs (24/20″)
12 DB Bench Press

Notes
Intent: +/- 4 rounds

We’ve been incorporating DB Bench Press on alternating Mondays, so use your training notes from the past 8 weeks to help guide your weight selection today.

The DB Bench Press should feel challenging and be one of the primary pacing elements of the workout. Aim to complete the early rounds unbroken if possible, but expect to break the set into 2 quick sets as fatigue builds in the later rounds.

Stay consistent on the run and move steadily through the box jump overs to preserve energy for the bench press.

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Programming Template: Week 8/8

The usual suspects putting in the work

David is on vacation there is no additional content deal with it.

Workout of the Day

Every 6 Min x 5 Rounds
4-6 Strict Chest to Bar Pull-Ups
10 Alternating Rotational Ball Slams
14 Alternating Box Step Ups (20/16″)
500m Row, 500m Ski, or 1250m Bike

Notes
If you were here for yesterday’s Stonewall workout, consider keeping the step ups at bodyweight and your overall intensity a little lower. Also note we have Rear Foot Elevated Split Squats tomorrow.

Step Up: can be loaded goblet style or suitcase style, if/as desired. Make sure to fully extend at the top of each rep. Use a box height that puts you at parallel or less, rather than to “full depth” like a squat.

CTB:
-If you have 5+ strict pull-ups but cannot achieve the CTB range (strict), consider using a band or foot assist today and holding the top of each rep for 2 seconds with chest in contact with bar.
-If you have 1-4 strict unbroken reps, complete small sets of chin over bar today.
-If you do not yet have a strict pull-up, scale to tough foot assisted reps through the biggest ROM possible.

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Programming Template: Week 7/8

Long time CFSBKers Jayson and Kevin. Kevin was one of CFSBK’s first members (predating the park even when him and David trained at Equinox) and turned 70 this weekend!

Chest to Bar Strict Pull-Ups