Workout of the Day

STRENGTH

Front Squat
3×10-12, building

Notes
Our goal today is to accumulate some volume with technically sound, crisp reps and establish a baseline of good mechanics with the front rack position, vertical torso, and speed out of the hole.

This will be a moderate load and you should have 1-2 reps in the tank left until the final set.

METCON

Every 3 min x 5 Rounds
12 Unbroken Wall Ball shots
36 Unbroken Double Unders

Notes
Athletes have 90 seconds to complete the work each round. Any remaining time until the next 3-minute interval is rest.

If you are proficient at double unders, your goal is to complete 36 unbroken reps. If you miss before reaching 36 reps, restart your set from zero.

If you are still developing your double unders, do them today if you can perform at least one. Start by breaking the reps into smaller sets, and if needed, reduce the total reps per round. Suggested options are 32, 16, 8, or even 4 reps per round!

Programming Template: Week 1/8

Coach Clay’s Werewolf Game Deluxe screening at CFSBK this weekend

Workout of the Day

STRENGTH A

EMOM x 5 Min
3 Weighted Strict Chin-Ups (5 total sets)

Then rest 1–2 minutes and complete 1 drop set of max reps (bodyweight or assisted).

Notes
We performed weighted chin up intervals in the previous cycle. Use 4/14/26 or 4/28/26 as a reference for your chin up progression today.

Perform 5 total sets of work. You may build in load across the sets but performing reps on the minute will considerably reduce the load you’ll be able to use. All 15 reps today start from a dead hang with straight arms and finish with the athlete’s chin over the bar.

STRENGTH B

B1. Dual DB Bench Press, 3×8-12
B2. Barbell Romanian Deadlift, 3×4-6

Notes
Use a 30×1 tempo for both movements.

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 at least RPE 8 for your final 2 sets.

RDLs: Use a hook grip if needed, and also know that grip endurance is a part of what we are training in this exercise!

On alternating weeks you will perform this super set with the goal of either adding reps and/or increasing load.

METCON

For Time
50/40 Cal Air Bike
550 m Run

Notes
This is a simple but tough little workout. Intent < 6-8 minutes. Go hard on the bike and then try to keep your intensity up on the run.

Programming Template: Week 1/8

Workout of the Day

PARTNER METCON

2 Rounds For Time
20 Sandbag Ground to Shoulder
(Non-Working Partner Holds Handstand at Wall)
3000m Bike
(Non-Working Partner Holds Sandbag in Bearhug)
1000m Row or Ski
(Non-Working Partner Holds KBs in Suitcase Hold)

Notes
This long workout will challenge our aerobic capacity as well as positional and postural endurance… but luckily we get to do it alongside a buddy today!

Trade off with your partner as needed to maintain high quality effort for the duration of the workout. Reps on the sandbag, bike, and erg can only be counted up while your partner is in the required hold.

There are no prescribed loads today. Pick heavy implements that will challenge you.

Work hard and have fun!

Handstand Scale
A. Angled Hollow Inversion (wall facing)
B. Box Piked Handstand Hold

Programming Template: Week 8/8

Charlotte and Linus at CFSBK circa 2009. Happy Mother’s day!

ICYM!: When To Scale and When To Go Heavier

The balancing act between performing workouts with their intended metabolic stimulus versus going heavier or doing a harder version and being slowed down considerably can be somewhat nuanced. Here is an interview with coach David where he discusses this balance.

What did your journey with approaching the loads and movements in CrossFit look like?

When I started CrossFit, I was self-teaching myself the movements, so I did what I could and then practiced the movements that I didn’t know how to do yet. It took me about a year before I was doing almost everything “Rx’d”. The culture back then was pretty different in CrossFit with much more emphasis on the goal of doing the workouts “as Rx’d”. Times have changed, and even here at CFSBK we deemphasize that aspect of training, but it’s still important to be pushing past our comfort zones with the versions of movements we select. I definitely was biasing a heavier weight and slower times in the beginning, which helped me develop the requisite strength to be able to eventually move the standard weights. Back then, if it said do 315lb deadlifts and I was literally slogging through single reps and taking 15 minutes to do something that should have been done in 5, so be it. We don’t need to always take it to that extreme, but forcing myself to do weights outside my comfort zone on a regular basis had a profound effect on my abilities over time. That being said, I still scale workouts when it makes sense. Last week’s 115lb hang power snatches were a bit too much for me, so I did them at 95lbs. It was still hard, it still sucked, but I was able to hit the goal of the workout while still challenging myself. Similarly, I often do 9 feet on the wall ball target, although I do try and force myself to go for 10′, even if that means I’m doing sets of 5. There is absolutely no shame in scaling, and most people in class will be modifying something on the workout which is exactly how CrossFit’s methodology is intended to be executed, that being said, its important to not always take the familiar or comfortable path. I say this about single unders versus double unders a lot. People get comfortable with singles, struggle with doubles and just resign themselves to always doing the single under version. I like to encourage people that even if you have ONE double under, do a version of the workout that forces you do to double unders. Even of the white board says sets of 50 per round and you’re doing 5 per round. That’s 5x closer to developing your skillset than doing 100 single unders.

How do I know when to go heavier during WODs?

When you feel like you “own” a weight or are able to hit sets unbroken, then it’s time to bump it up. Don’t get complacent with certain loads. For example, if you’re always doing 65-pound thrusters, even if it still feels difficult, you need to start gradually adding five to 10 pounds to push your strength and comfort level. A little weight goes a long way. Even if you just commit to doing 70 or 75lbs every time thrusters come up, it’s going to compound. You’ll realize you can still get through the workouts, and people often profoundly underestimate themselves in my experience. If you always swing the 16 kg kettlebell, start venturing out to heavier territory as long as you feel confident in your technique, which might mean going a bit slower or breaking up reps more. The strength segment in class is not the only opportunity to get stronger. Every workout provides opportunities to tweak the stimulus. You’ll have to dip into loads or movements that intimidate you a little if you want to get better. Don’t stress about being “the last person to finish the workout”. Literally, every day in every class someone is the “last person”, but you know what? They’re still miles ahead of the millions of people sitting on their couch.

Any parting thoughts?

Use your coaches as a resource! We want you to improve and will always let you know how a movement looks and whether you should scale up or back down. Let us know you’re trying to get stronger and we can give you some thoughts about how to modify your workout intelligently. Also, make sure you’re logging and writing down both qualitative and quantitative data! You’ll never remember to go heavier on that barbell if you can’t refer back to previous experiences. Focus on writing notes specific to how heavy things felt and whether you think you could have gone a bit heavier and kept your technique together.

Workout of the Day

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Notes
We last did this on 1/14/23. Track back and aim to beat your previous score!

Don’t fall into the trap of believing that because this workout has prescribed rest it will be easier than others. If anything, it’s harder, because you can (and should) go uncomfortably fast during the “working” portion of the WOD.

Note each individual round time, not including your rest. If you use BTWB, this is what it will ask you for, and then it’ll calculate a total time.

Below are some scaling suggestions for this beast of a benchmark workout.

Advanced (can do sets of 15-20 unbroken pull-ups and push ups):
As RX’d: 5 rounds, full volume = 700 reps

Intermediate (can do sets of 5-10 unbroken pull-ups and push ups):
5 rounds, partial volume (10-20-30-40) = 500 reps

Beginner athletes
4 rounds, partial volume reps (10-20-30-40) = 400 reps

*Additional Scaling Ideas:
Pull-Up:
a. Strict x 10-15
b. Ring Rows x 10 tough reps per round

Push-Up: Elevate hands on box or bench.

Sit-up: Anchor feet

Programming Template: Week 8/8

Robyn has been a CFSBKer since 2013 and runs our favorite dog rescue, pupstarz rescue

Redemption Road: Life After Prison with CrossFit

Once consumed by meth addiction and years of isolation, Nick Wells, who saw himself as the black sheep of his family, traded one destructive dependency for another — food — reaching nearly 400 pounds in the aftermath of his arrest. At trial, it was not his sentencing that changed him; it was the voices of those he had harmed. Sitting in court, listening to victim impact statements, he began to see his actions not as charges on paper, but as pain etched into real people’s lives. For the first time, he could put faces to his crimes, and it reshaped everything. In prison, Wells found an unexpected path forward through fitness. Through discipline, accountability, and community, he lost over 200 pounds and rebuilt his identity from the inside out. While incarcerated, he earned his CrossFit Level 1 Certificate, laying the foundation for a future he never imagined possible. Now, more than 17 years sober, Wells is a CrossFit trainer dedicated to helping others reclaim their lives. Supported by the CrossFit community and staff at CrossFit HQ, he walked out of prison and into a gym, where he immediately immersed himself, coaching up to 50 hours a week. Today, his mission extends far beyond fitness. Through his nonprofit, Redemption Road CrossFit, Wells is working to change prison culture by instilling mentorship, accountability, and purpose, offering others the same opportunity for transformation that once saved his life.

Workout of the Day

FLOATER STRENGTH

A. Weighted Chin-Up, 1 Rep max
B. Back Squat
C. Strict Press
D. Deadlift
E. Bench Press

Notes
Tomorrow we have pull-ups, push-ups, sit-ups, and air squats.

Chin-up: Aim for 3-4 warm up sets and 3-4 work sets/attempts. Do a set of 3-5 reps at bodyweight, and then consider doing a light triple, a moderate double, and finally getting to singles. Scale by performing 6×2 negatives (bw/wtd) or 5×5 foot assisted.

For B-E lifts, perform 2-3 warm-up sets followed by:
75% TM x 5
85% TM x 3
95% TM x 1+

This is our second “wave” through the Wendler 5/3/1 Protocol and our final day with the 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 on the squat and bench press so you can push your psychological limits.

TEAM METCON

20 Rounds for Time
10 Ball Slams
100′ Sled Sprint

Notes
You may have seen this one before, and it packs a punch! Track back to any notes from 8/28/25 or 10/12/25.

In teams of four athletes, with one person working at a time, take turns alternating through full rounds of the couplet until the team has finished 20 rounds, 5 for each person.

Use light weights today. Almost all athletes will get the most effective workout today by using an empty sled. Practice cycling your ball slams efficiently and then… sprint!

Programming Template: Week 8/8

Coach Whit getting some Vitamin D

Free Shipping and 15% Discount on Thorn Supplements.

Did you know CrossFit South Brooklyn is partnered with Thorne? Thorne is a leader in the nutritional supplement industry, trusted by the Mayo Clinic, 11 U.S. Olympic teams, all four major sports leagues, CrossFit, the UFC, and more than 42,000 healthcare practitioners worldwide for their science-backed, high-quality products.

What Supplements do we recommend?
Our philosophy on supplements is that less is more and none are necessary if you maintain a well rounded, whole foods based diet with adequate protein. The few you might consider are as follows:

Whey Protein (If you find it difficult to get ~.7-1g per lb of BW daily)
Creatine (Supports strength, muscle growth, and high-intensity performance)
Electrolytes (Helps maintain hydration during hard training or heavy sweating, less important in winter typically, less important if you don’t sweat very much)
Multivitamins (Covers micronutrient gaps in your daily diet)
Fish Oil (Supports heart, brain, and joint health if you don’t eat much fish)
Vitamin D (If your blood work shows this is low or you’re not getting significant sun exposure)

Again, none of these are necessary, but they can help if they make sense for you.

Get Started:

All CrossFit South Brooklyn members will receive 15% off and free shipping on Thorne product purchases when you create your account after visiting: http://www.thorne.com/u/CFSBK

• You will be prompted to confirm CrossFit South Brooklyn as your HCP referral during account creation.
• Discount will be reflected in your cart.

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.

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.

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.

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.

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.

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: