Workout of the Day

Every 6 min x 4 Rounds, with each round for time:
10 Back Squats @ 225/155/105#
550m Run

Notes
Lift heavy, run fast! Today is straightforward and should deliver a potent effect if we approach correctly. The goal is to do each round as quickly as possible and have our round times be pretty similar. You will not have complete rest. Hold back a bit in round 1 so you have plenty of fuel in the tank for the rest of the workout.

Squats: RPE of about 7/10 on the first set. The weight is nowhere near maximal, but substantial enough that you need to respect it, especially under the accumulated fatigue that will occur. Ideally the whole workout is unbroken, but it’s ok to break up in the later rounds in order to maintain technique and safety!

Run < 3:20 (10 min mile pace). Scale to 400m or 270m to stay within that timeframe if needed.

Orthopedic substitute for running is 600m Row or 1500m Bike, keeping the above time guidance in mind.

CrossFit Group Class Programming Template (WK7/8)

Strong Sets Comedy show from 2022

NEXT WEEK! Our 5th annual Strong Sets Comedy show @ CFSBK

Get ready to laugh your abs off at our fifth annual comedy show on Friday, May 9th! We’ve assembled an incredible lineup and can’t wait to share this amazing night with our community and their friends. The show, “Strong Sets,” features some of NYC’s top stand-up comedians performing – yep, you guessed it – stand-up comedy! We’re proud to be the only comedy show in the world hosted at a gym, making us officially the strongest comedy show out there. No contest.

Your co-hosts for the evening are the hilarious Courtney Fearrington (Sirius XM) and Maria Heinegg (Bravo), and they’ll be joined by a fantastic roster of comedians guaranteed to leave you in stitches.

Doors: 7:30pm
Show: 8pm
Drinks: BYOB

Purchase a ticket here!

100% of income goes to performers
Full performers list to be released shortly

Workout of the Day

ASSISTANCE

3-5 Progressive Rounds for Load & Quality
Strict Pull-Ups x Max Reps -1
Contralateral Single Leg RDL x 6 ea
Tall Kneeling Landmine Rotation x 12 alt/6ea
Row or Bike x 1 min

Notes
Start with light loads on the RDL and Landmine rotation, and work up in weight through the sets.

Pull-Ups: Leave just 1 rep in the tank on each set. You can go to failure on final set if desired!

If you have…
> 10 unbroken reps: consider adding load.
5-10 unbroken reps: perform as written.
< 5 unbroken reps: perform a cluster of 2+2+2, or something similar, with 10-20 sec between.
0 body weight reps: perform 5 box pike or toe assisted.

FLOATER STRENGTH

A. Power Clean and Push Jerk, 8-10 sets x 1 rep
B. Back Rack Reverse Lunge, 3x8ea
C. Front Squat, 5×2
D. Bench, 5×2
E. Deadlift, 5×2

Notes
Tomorrow we have running and back squats.

C&J: Start light and build in weight to a relatively heavy single or use Monday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages. If things are feeling crisp, go for a new 1 rep max!

Lunges: Use the same weight as last week for 2 extra reps per set today. Rest between sides as needed.

Squat/Bench/Deadlift: For the final two weeks of this cycle we will be doing doubles! You can build or go sets across today, using previous weeks as guidance. At least three of your work sets should be RPE 8/10 or higher, with 1 rep left in the tank.

Athletes can superset their main lift with another bodyweight or DB/KB movement.

CrossFit Group Class Programming Template (WK7/8)

MAY 2025 MEMBERS OF THE MONTH: THE BHORRA BROTHERS, ADITYA & NITYAH

Interview by JB

Whether they’re tackling Murph, hitting up Open Gym, or just showing up with good vibes and just the right amount of sibling rivalry, Adit and Nit make the gym a better place to be.

Born in Mauritius and now deeply rooted in Brooklyn, they each found their way to CrossFit South Brooklyn through stories – some mythical (a car being lifted by CFSBKers) and some personal (a brother’s convincing pitch). Since joining, Nityah in 2019 and Aditya in 2020, they’ve become integral parts of the community. Whether chasing strength milestones or simply enjoying the work they’re putting in, they show up with friendliness, drive, and positivity.

They remind us what makes this place special: community, commitment, and fun. We’re so lucky to have you both. Congratulations!

Name (and any nicknames):

A: Aditya Bhorra, Adit

N: Nityah Bhorra, Nit

Where were you born, and where did you grow up?

A: I was born in Mauritius, moved to Queens, NY when I was 13

N: I was born in Mauritius, moved to NY about 16 years ago

How long have you been CrossFitting, and how did you find your way to CFSBK?

A: I joined CFSBK in 2020. I have to credit my brother, who sold it to me very well, even though it was a tough sell, as I loved the gym I attended for 6 years prior. 

N: I joined CFSBK in 2019, can’t believe it’s been 6 years already. Funny story – I was hanging out with a few friends when one of them told me about someone in the neighborhood who parked their car in front of CFSBK (definitely not a parking spot). When they came back, the car had been moved up the block. Apparently, a few CFSBK members just lifted it and relocated it themselves. I thought that was pretty badass. Not sure if it’s a true story or David’s great marketing skills, but I ended up taking the CrossFit intro class with David the following Sunday and signed up for Foundations with Chris Fox right after. It was such a great introduction to CrossFit!

What keeps you coming back to CFSBK?

A: The coaches and the community play a big role in making you want to spend time at the gym. It almost feels like a hangout spot. I put my phone away (which I hardly do outside) for the full hour, connect with the peeps in class whom I’ve become friends with outside of the gym. And getting stronger is also pretty cool. 

N: The coaches are the best. The programming is great, which makes the classes a lot of fun. And of course, the community. 

What does CFSBK mean to you?

A: CFSBK is my dojo, it’s where I come to work on my physical and mental health. 

N: I can’t live without it, I’m moving from Park Slope and my new place had to be within a 15-minute radius from CFSBK.

How has the gym changed your life?

A: I will cheat and copy my brother on this one, discipline, and getting stronger.

N: Discipline!

Can you share a memorable experience or achievement from your time at CFSBK?

A: Deadlifting 315 LBS seemed unattainable considering my body weight, but it was very satisfactory when I was able to push the ground down and lift the barbell up.

N: Finishing Murph before my brother last year haha

What are your current fitness goals?

A: Benching 225 LBS, I cannot wait to join the 2 plates club.

N: Kipping ring muscle-up

Program your dream workout:

A: I would say Murph is my favorite workout, it’s a long and slow burn with beers and burgers in hindsight. Couldn’t ask for anything dreamier 

N: Partner workout – 10 rounds for time: 50 Double unders, 10 pull-ups, 5 hang power cleans

Program your nightmare workout:

A: 2,4,6,8,10,8,6,4,2 Finish out with a one-mile run of: Burpees + Front Squat 

N: 21, 15, 9 Heavy thrusters + echo bike + HSPU

Favorite and least favorite lift:

A: Favorite – Bench. Least favorite – Overhead squat 🤮

N: Favorite – Cleans. Least favorite – Snatches

How do you spend your time outside of CFSBK? Do you have any hobbies?

A: I spend a good amount of time going on walks. Try out new restaurants and coffee shops with friends. I like to shop for clothing, furniture, art.

N: I spend a lot of time with my friends and family. I also regularly check out museums and live shows and try to travel as much as possible. 

What are you currently recommending (books, shows, food, etc.)?

A: I highly recommend trying out the Martini from Chelsea Hotel. Just don’t reserve an early class in the morning.

N: I can’t get enough of the bacon, egg and cheese focaccia from Radio Bakery! Also, highly recommend the podcast “Feel Better, Live More” by Dr Rangan Chatterjee

Any advice for new CFSBKers? 

A: Go light and get the form right!

N: Listen to your coaches and just show up! 

Workout of the Day

STRENGTH

Every 2 min x 9 sets
Sets 1-3: 3 Snatches
Sets 4-6: 2 Snatches
Sets 7-9: 1 Snatch

Notes
Snatches can be power or full/squat today… athlete’s choice!

The intent for today’s lifting segment is to start with lighter loads and more repetitions, and progressively work a bit heavier as the reps decrease. Build to something moderately heavy and technically sound for the day. Ideally, each rep feels “crisp.”

The reps are not intended to be touch-and-go; reset on the floor to practice proper start position and set-up on each lift.

METCON

For Time

Buy In: 30/24 Cal Bike

– then –

8-12-16-20 Reps Each Of:
Alternating DB Power Snatches
Burpees over the DB (lateral)

Notes
Intent < 11 min. We have a relatively low volume of work on the DB and burpee, so work at a challenging pace throughout and gut it out in that final round!

The power snatches are total reps. So the first round will be 8 alternating snatches, 4 each side. And then 8 burpees.

Bike: < 3:00. Scale further if needed.

DB: 50/35/20#

CrossFit Group Class Programming Template (WK7/8)

Coach Artem moving a small mountain at out 1RM/1 Mile run event with RAD

Farewell Coach Artem!

Coach Artem, his partner Dina, and their newborn Leona are moving to Austin, Texas—today! While they had been planning this move for some time, things accelerated once they secured housing. Coach Artem was a huge help to us as a coverage coach, and we were grateful to have his expertise while he was in New York. On behalf of the entire CFSBK community, we wish Artem and his family all the best as they begin this exciting new chapter. You can keep up with Artem on Instagram here!

Бажаємо вам успіхів і щастя на новому місці!

From Artem: I’m grateful to be part of the CFSBK community. I really enjoyed the gym, coaching classes, working with the members and all the fun events! It’s been a pleasure to work in the best with the best. Thanks for everything and when I come back for workout it’ll be definitely CrossFit South Brooklyn! 

Workout of the Day

STRENGTH

A1. Back Rack Reverse Lunge
3 x 8 ea, Across

A2. Incline Dual DB Row
2 x 8-12, 1 x Max Effort

Notes
Lunges: This is our final week of this variation. The intent is to use the same weight as in Week 5, but now adding two more reps per set. Take 2-4 warm up sets to get to work weight and then perform 3x8ea across. You may re-rack the bar and rest between sides. Up to 30 sec is a good guideline.

Rows: Use a controlled tempo on the descent of each rep. Hit 1 lighter warm up set and then perform 3 work sets. If you are able to do 12 reps in set 1, then add weight for set 2. On your third work set, go for as many reps as possible at that weight, to failure!

METCON

“BASELINE”

For Time
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

Notes
Track back to 12/16/2024! Can you hold the movement standards and beat your previous time?

Intent: < 7 min. Start at the top and work your way down. Pull ups can be strict or kipping, athlete’s choice.

Find the fastest pace you can move at today on your gymnastics without shorting your ranges of motion. #DavidIsWatching

CrossFit Group Class Programming Template (WK7/8)

Kaushal on a Farmer’s Carry relay during Coach Cara’s Mythic Strength program

“Baseline”

Today’s metcon is a workout that’s been around the CrossFit world for a very long time. Some affiliates use it as their introductory workout to CrossFit, some use it as a regular benchmark and others use it around the beginning of the year. What’s nice about this workout is that’s fairly accessible to most people and hits all major muscle groups and is easy to push on!

Workout of the Day

6 Rounds, Each for Time:
40 Double Unders
12 Toes to Bar
130m Run

Rest 1 min between rounds

Notes
The intent today is quick, high-intensity intervals with a bit of recovery so you can attack each round. After the first, you will be responsible for noting your rest time and when to start again.

Aim for rounds consistently < 2:15. Scale volume and/or movement complexity to achieve the stimulus.

Jog mindfully to the door, then run fast once you are outside. Safety first and pedestrians always have the right of way!

Breathe calmly during the jump rope, keep tight hollow/arch positions on the rig, and lean into your runs. As soon as you finish, strive to relax, slow yourself down, and gather your mindset for the next round.

DU: < 30 sec
A. 10-30 DU
B. 30 Sec Practice
C. 3 rounds x 30 sec Practice, 3 rounds x 60 Single Unders

TTB: 12 reps is appropriate if it can be done in 1-2 quick sets (under fatigue)
A. 6-10 kipping TTB
B. 6 Strict TTB or Strict Knees to Elbows
C. 8-12 kipping leg or knee raise

CrossFit Group Class Programming Template (WK7/8)

The Exercise Paradox

Here’s a clip from our “Nutrition for Health and Performance” lecture, where we discuss the exercise paradox, also known as the constrained energy model. First, we cover the three states of caloric balance an individual can experience, then explain how the body uses calories to stay alive, and finally discuss how increasing energy expenditure through exercise impacts caloric balance.

Workout of the Day

STRENGTH

A. Every 2 minutes for 10 sets, complete (20 minutes):

Advanced
Power Clean and Push Jerk Waves (% of 1 RM)

1) 1 rep at 75%
2) 1 rep at 80%
3) 1 rep at 85%

4) 1 rep at 80%
5) 1 rep at 85%
6) 1 rep at 90%

7) 1 rep at 85% +
8) 1 rep at 90% +
9) 1 rep at 95% +

10) 1 rep @ 85-100% +

Beginner
1 Power Clean and Push Jerk (every 2-3 sets, increase weight)

Notes
This is our final week to wave up on singles, and the goal remains the same: MAKE lifts! In set 10, if you’ve made every lift and things are feeling/looking good, you can opt to attempt a heavier single or new 1 Rep Max. Or choose to come back down for a lighter, crisp rep to end on a positive note, knowing that you made it all the way through the waves successfully!

The Beginner rep scheme is the same as it has been, but this week we encourage you to increase weights more frequently to work up to some heavier attempts.

STRENGTH (B)

B1. Clean Deadlift, 3×3
B2. Seated Arnold Press, 3×6-10 @ 20×1 tempo

Notes
Both lifts can be building or across, as time/energy allow.

The Clean Deadlift should match the positions, posture and balance of the first pull of our Clean. If you were here last week, go a bit heavier or do sets across at your top weight from last week.

The press variation is the same as Weeks 1 and 4, however now there is no pause at the bottom and the rep range is lower. Aim to beat your numbers from Week 4!

CrossFit Group Class Programming Template (WK7/8)

Remembering Janet Upadhye

We are saddened to announce the passing of CFSBK alumna Janet Upadhye. Janet was a wonderful, caring, and creative soul who was a staple of the CFSBK community during her time in Brooklyn. She even worked at the front desk from 2015 to 2016. We are so grateful to have been a part of her story, and to have had her as a part of ours. She will be dearly missed by her friends, family, and the entire CFSBK community.🌹

On May 3rd at 10am there will be a memorial for Janet. For information on how to attend virtually or in person see this link.

 

View this post on Instagram

 

A post shared by Janet Upadhye (@jupadhye)

Workout of the Day

FLOATER STRENGTH

A. Power Clean and Push Jerk, 6-9 sets x 2 reps
B. Back Rack Reverse Lunge, 3x6ea
C. Front Squat, 4×2-4
D. Bench, 4×2-4
E. Deadlift, 4×2-4

Notes
Tomorrow we have power clean and push jerks, clean deadlifts, and presses.

C&J: Start light and build in weight or use Monday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.

Lunges: Aim to increase weight from what you did last week.

Squat/Bench/Deadlift: Same scheme as last week, so aim to increase reps within the range and/or load. At least two of your work sets should be RPE 8/10 or higher, with 0-1 reps left in the tank.

Athletes can superset their main lift with another bodyweight or DB/KB movement.

METCON

For Max Calories
1:30 Row
1:30 Rest
1:30 Bike
1:30 Rest
1:00 Row
1:00 Rest
1:00 Bike
1:00 Rest
0:30 Row
0:30 Rest
0:30 Bike
0:30 Rest

Notes
This is similar to a workout we did on 1/3/25, albeit a bit shorter.

Buddy up with someone to share a machine.

Start on one machine or the other. Work at a tough effort for 90 sec, then rest 90 sec. Repeat on opposite machine. Repeat for two more sets, with shorter intervals each time. Work hard, have fun, and make sure to give your fellow athletes some encouragement in the rest periods!

CrossFit Group Class Programming Template (WK6/8)

Rachel, a staple of CFSBK for many, many years hanging out.

Butterfly pull-up Clinic

Workout of the Day

STRENGTH

1 Hang Squat Snatch + 2 Overhead Squats
x 6-8 Sets, Building

Notes
In about 16 min, work up to a a relatively heavy, technically sound load on the complex.

METCON

For Time:
20 Overhead Squats @ 95/65/45#
30 Hang Power Snatches
20 Front Squats
10 Strict Chin Ups

Notes
Intent <13 min

The barbell weight is intended to be relatively light for all three movements. Scale to a load you are able to do 10+ reps at a time for each, though you may choose to break up the movements more than that to get your best time in the workout!

Chin Ups: < 90 sec. If scaling, choose a difficult variation for you, completed in 2-4 sets.
RX+ Chest to Bar
A. 10 strict
B. 5-8 strict
B. 10 “Toenail” or Band Assisted reps

CrossFit Group Class Programming Template (WK6/8)

Doing hard things makes you better at dealing with hard things.

Come to the best comedy show held in a gym on planet earth on 8/9!

Get ready to laugh your abs off at our fifth annual comedy show on Friday, May 9th! We’ve assembled an incredible lineup and can’t wait to share this amazing night with our community and their friends. The show, “Strong Sets,” features some of NYC’s top stand-up comedians performing – yep, you guessed it – stand-up comedy! We’re proud to be the only comedy show in the world hosted at a gym, making us officially the strongest comedy show out there. No contest.

Your co-hosts for the evening are the hilarious Courtney Fearrington (Sirius XM) and Maria Heinegg (Bravo), and they’ll be joined by a fantastic roster of comedians guaranteed to leave you in stitches.

Doors: 7:30pm
Show: 8pm
Drinks: BYOB

Purchase a ticket here!

100% of income goes to performers
Full performers list to be released shortly

Workout of the Day

FLOATER STRENGTH

A. Power Clean and Push Jerk, 6-9 sets x 2 reps
B. Back Rack Reverse Lunge, 3x6ea
C. Front Squat, 4×2-4
D. Bench, 4×2-4
E. Deadlift, 4×2-4

Notes
Tomorrow we have hang snatches, overhead squats, and front squats.

C&J: Start light and build in weight or use Monday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.

Lunges: Aim to increase weight from what you did last week.

Squat/BenchDeadlift: Same scheme as last week, so aim to increase reps within the range and/or load. At least two of your work sets should be RPE 8/10 or higher, with 0-1 reps left in the tank.

Athletes can superset their main lift with another bodyweight or DB/KB movement.

METCON

4 Rounds for Time
270m Run
15 V-Ups

Notes
Intent < 12 min

Walk or trot while you’re inside the gym and getting through the door… then run fast outside! Be mindful of pedestrians.

Run Scaling
A. 200m (turnaround at mural)
B. 130m (3rd Ave)

V-Up Scaling
A. 5 V-Ups + 10 Tuck Ups
B. 20 Tuck Ups
C. 20 Sit Ups

CrossFit Group Class Programming Template (WK6/8)

Hard to get your workout in with so many cute pups that need attention. Coach Avery and our CDO (Chief Dog Officer) Zelda vibing in 608

Constance

9 Years ago we produced a video in house showcasing one of our beloved members, Constance. The video was a huge hit and inspiration to get countless older adults into CrossFit gyms all over the world. We even had a segment on CBS This Morning. If you havent seen this video, check it out below! Constance still currently trains at CFSBK all these years later!

Workout of the Day

PARTNER METCON

For Time:

1200m Row (Total)

-then-

8 Rounds (4 Each) of:
9 Deadlifts @ 225/155/105#
9 Handstand Push Ups

-then-

8 Rounds (4 Each) of:
3 Deadlifts @ 275/185/125#
3 Wall Walks

Notes
Intent < 24 min.

Begin with a 1200m Row as a “buy in.” Athletes may switch when desired to total up to the full distance, for example trading off every 300m.

After the row, athletes trade full rounds of work.

Deadlift: The first weight is moderate load you can complete in 1-2 sets. The second weight is intended to be heavier, but nowhere near maximal, and ideally unbroken.

HSPU: Full volume is appropriate if it can be completed in 1-3 sets consistently.

Reps can be strict or kipping, and the prerequisite to kip is at least 1 strict rep to the ROM of you’ll be performing. Up to 1 Abmat is okay as a range of motion scale.

HSPU Scaling
A. 6-9 Strict or Kipping
B. 6-9 Box Piked
C. 9 Heavy DB Strict Press

Wall Walk Scaling
A. 1-2 Reps, full ROM
B. 3 Reps, partial ROM
C. 30 sec Handstand Hold, any variation

CrossFit Group Class Programming Template (WK6/8)

Introducing CFSBK Run Club

CFSBK Run Club is for everyone, whether you’re lacing up your first pair of running shoes or you’re a seasoned runner looking for a supportive group.
Each session will include a ~3-mile group run designed to improve your endurance and overall running efficiency. Modifications are available to ensure every participant, regardless of their current fitness level, feels challenged and supported.

More than just a workout, the CFSBK Run Club brings our community together to connect with fellow runners, push limits together, and celebrate everyone’s progress.

No prior running experience is necessary. Just bring your vibes and a pair of running shoes!

This class will be led by longtime CFSBKer and accomplished runner Ashley Macha. Ashley even just earned her Abbott World Majors Six Star medal! last Monday after her performance at the Boston Marathon!

Day: Wednesdays from May 14th for 8 weeks
Time: 6:30pm
RSVP in ZenPlanner like you would for any Specialty Class!