Workout of the Day
AMRAP 24:00
Run 400m
Floater Exercise
16 Box Jumps or Step-Ups
Row 16/12 Calories
Floater Options
12-16 Kipping Pull-Ups
12-16 Kipping Toes to Bars
Notes
Today’s longer aerobic workout has a lot of options to customize your training today while preserving the stimulus for everyone. Move at a steady pace the entire workout with a push in what you think your last round will be.
Pull-Ups
12-16 kipping
8-12 banded/strict
Toes 2 Bars
12-16 Kipping/partial ROM
6-12 Hanging Leg raises (as straight as possible)
12-16 Anchored Sit-Ups
CrossFit Group Class Programming Template (WK7/8)
Text and interview by Julie Barnard
Let’s give a big congratulations to our May Member of the Month, Jackie Wong! Hailing from Brooklyn, Jackie started CrossFit in 2017 in Long Island City and found his way to CFSBK after moving back to his home borough. It didn’t take him long to realize he’d found the perfect community – his first Saturday class was packed, the music was loud, the sweat was sweating, and the energy was through the roof.
Jackie’s fitness goals are all about getting stronger and faster. While he enjoys workouts with rowing, squat cleans, pull-ups, and push-ups, he’s not as thrilled about wall balls, burpees, and wall walks. Even so, he recently completed the CrossFit Open Rx, proving he’s always up for a challenge.
What makes Jackie truly special is his enthusiasm and positive energy, which in turn makes CFSBK shine. His advice to new members? Don’t be afraid to finish last; don’t hesitate to push yourself beyond your comfort zone. Congrats once again, Jackie! We’re so happy to have you under our roof.
Name (and any nicknames)
Jackie but never Jack. Some friends call me Jacks.
Where were you born, and where did you grow up?
I was born and raised in Brooklyn, NY with a brief stint in Queens but we don’t talk about that.
How long have you been CrossFitting, and how did you arrive at CFSBK?
I started CrossFit in 2017 at a box in LIC. When I moved back to Brooklyn, I was anxious to find another gym I would like. CFSBK was the second gym I checked out and dropped in on a Saturday group class. It was full, the music was loud and the sweat was sweating.
Who was your first gym friend?
My first CFSBK friend was Jen Kim who I first met in group class and then continued our friendship in Active Recovery on Saturday. Hopefully she isn’t sick of me yet.
Was there a particular coach or class that made you feel like you were part of the CFSBK community?
During one of coach Whit’s warm ups, we were doing some drills across the gym: run, jog, skip, etc… She told us to “walk on our heels” and my body immediately went on my toes as in “high heels.” Whit corrected me and said “your other heels.” We all had a good laugh!
What are your current fitness goals?
Getting stronger and faster. Turns out, it’s hard to do both!
Program your nightmare workout
4 rounds for time:
400m run
30 wall balls
20 burpees
5 wall walks
Program your dream workout
AMRAP 20:00 minute:
500m row
10 Squat cleans
15 Pull-ups
20 push-up
Favorite and least favorite lift
Favorite: Squats because every day is leg day
Least: Burpees
What keeps you coming back to CFSBK?
CFSBK has something for everyone and has created an inclusive community which I love. The environment is welcoming and fun despite the tough badass skulls.
Can you share a memorable experience or achievement from your time at CFSBK?
I did the Crossfit Open Rx this year for the first time. It wasn’t pretty but I’m so glad that I challenged myself!
What do you think “success” means? How do you define it in your own life?
Success to me means being proud of the effort you put into something whether or not you achieve it. Putting in the work and being true to myself.
Ask me about that time I….
Fans thought I was a K-pop star while in Paris…
What are you recommending right now?
Espresso by Sabrina Carpenter. It’s going to be the song of the summer.
What are you up to when you’re not at 597 (or 608) Degraw Street, and do you have any hobbies?
Recently I have been exploring movement outside of the gym, and started taking some ballet classes.
If you could have any superpower for just one day, but you get to choose the superpower and when you activate it, what would you choose and when would you use it?
I would teleport to Japan to get fresh sushi for dinner, and go dancing in Berlin but make it back in time for group class.
Any advice for new CFSBKers?
Don’t be afraid to finish last in a workout because if you are not questioning your life, you’re not doing it right. And go heavier than you think you can or want to.