Workout of the Day
STRENGTH
Shoulder Press
3×10-12 Across
Notes
Perform 3-4 progressive warm-up sets followed by three sets of 10-12 reps at the same weight. Add weight or add reps from last week’s effort. Leave 1-3 reps in reserve.
PARTNER METCON
10 Rounds for time of:
3 Wall Walks
12/9 Calorie Row
Notes
Alternate complete rounds with your partner until each person has performed 5 rounds. Modify the wall walks to partial ROM if needed.
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CrossFit Group Class Programming Template (WK2/7)
Meet Olivia, our November Member of the Month! Olivia’s journey to CFSBK began with a foot injury that sidelined her from running, a weightlifting book that sparked a new passion, and a friend who wouldn’t stop singing the gym’s praises. Shout out to Eric Flaxman! Four and a half years later, she’s here for the long haul – pulling off her first pull-ups and thriving alongside a community she loves. Whether she’s lifting heavy, cheering on her friends, or getting wacky in Fight Gone Bad costumes, Olivia brings energy, strength, and heart to our CFSBK family. We couldn’t be prouder to have her under our roof. Congratulations!
Name (and any nicknames)
Olivia or Liv
Where were you born, and where did you grow up?
I’m originally from Houston, Texas.
How long have you been CrossFitting, and how did you arrive at CFSBK?
4.5 years, all at CFSBK. After a foot injury took me off running for awhile, I started weightlifting using a book as a guide and was really loving how tangible the progress was. I was talking about my new workouts with a friend, Eric Flaxman, and he very enthusiastically invited me to try CFSBK. It took a few months of him talking it up before I gave it a try, and then after the intro class, I was hooked.
What are your current fitness goals?
I recently got my first pull-up! So next step is stringing together multiples.
What keeps you coming back to CFSBK?
The people! There are so many good things – the programming is thoughtful, there’s so much equipment, I love getting stronger and more resilient – but the people are truly the best part. I really love how much time and intention is spent on building a community, not just providing a fitness service.
Program your nightmare workout
Not a fan of high volume or sprints 🙁
AMRAP 7 min.
10 Thrusters
15 Burpees
Program your dream workout
I love a long partner workout with rest. So something like…
10 rounds, partners alternate rounds (5 each)
10 alternating dumbbell snatches
Sandbag hold
3 heavy hang power cleans
Run 270 m
(Current) Favorite lift: Bench press or power clean
Least favorite lift: Multiple thrusters; I’m OK to do one heavy one and call it a day
Can you share a memorable experience or achievement from your time at CrossFit South Brooklyn?
My first Fight Gone Bad (pictured above) and my first Open were very memorable. My team for FGB and my scoring partner for the Open were all so encouraging and made me feel less daunted and really proud of how I did during my first at such big events. Huge shout out to my FGB team for joining me in getting wacky with our costumes! I love a chance to dress up.
What do you think “success” means? How do you define it in your own life?
I think I determine success by my happiness; I want to enjoy my own life and truly live it, however that might look in life’s different seasons.
What are you recommending right now?
Crafts – go make something!
How do you spend your time when you’re not at CFSBK, and do you have any hobbies?
I love a lazy Saturday at the park with a book and baked goodies. I play a lot of games, mostly board games and TTRPGs.
Any advice for new CFSBKers?
Scale your workout for the day you’re having – when you’re feeling good, go hard, and when just showing up is the accomplishment, then ease up. All workouts are good workouts. There are so many skills to work on that you’re never wasting time.
What’s the best decision you’ve ever made (besides joining CrossFit South Brooklyn)?
Adopting my little love, Godzilla. He’s not a gym dog since he’s a senior who’s pretty happy to be at home, but he is absolutely the best.
