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!
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