Workout of the Day
STRENGTH
Every 2 Minutes for 9 Sets (18 min), Complete:
Advanced: Squat Clean
1) 3 reps at 65%
2) 2 reps at 70%
3) 1 rep at 75%
4) 3 reps at 70%
5) 2 reps at 75%
6) 1 rep at 80%
7) 3 reps at 75%
8) 2 reps at 80%
9) 1 rep at 85%
Example (163# 1 RM):
3×105, 2×115, 1×123
3×115, 2×123, 1×130
3×123, 2×130, 1×138
Beginner:
Squat Clean x 2 Reps
*Every 3 Sets, Increase weight
Notes
These are not intended to be touch and go. Rest a few seconds between reps and take time to find your set-up position each time.
With percentages, round weights up or down slightly as needed to facilitate ease of plate changes and barbell math!
CASH OUT
2-3 Rounds
30 sec ea Split Squat Pallof Hold
Max Reps Barbell Bicep Curl @ 20×1
Notes
Keep the rest minimal between movements here, as they are not interfering.
Pallof: Ideally, hover the back knee just 2″ off the floor throughout. If needed, scale by accumulating the time or keep the back knee down.
Curls: Use a barbell (and added load if needed) that allows for 12-20 reps in your first set. Bring elbows to full extension at the bottom of the rep. Keep legs, glutes, and core tight throughout to resist using momentum as you fatigue.
CrossFit Group Class Programming Template (WK3/8)
JUNE 2025 MEMBER OF THE MONTH: ANISE FETTERLY
We’re excited to shine the MOTM spotlight on Anise – a lifter, coach, and advocate whose CrossFit South Brooklyn story is about finding strength and building community. Anise first walked through our doors for a Starting Strength Cycle with Coach Jeremy and quickly became a familiar face, both as an athlete and as a coach for QueerTrans Strength NYC. Her journey is a great reminder of how welcoming and empowering our gym can be. From discovering a passion for lifting to helping others feel at home, Anise embodies what makes CFSBK special.
We’re so lucky to have you, Anise! Congratulations!
Name (and any nicknames):
I have a government name that I haven’t really used since coming to New York and everyone here knows me as Anise. Fetterly is my given last name but I also use Armario which is my middle name and my mother’s maiden name on the Filipino side. I just like to be called Anise 🙂
Where were you born, and where did you grow up?
I was born in San Francisco, California and I grew up a couple counties over in Concord and Antioch, California. (I moved to New York in January 2016.)
How long have you been at CrossFit South Brooklyn, and how did you find your way to us?
I started coming to CFSBK for the Starting Strength Cycle with Coach Jeremy. I had read Starting Strength and that CFSBK was described as a super welcoming and judgement-free environment.
What keeps you coming back to CFSBK?
Due to work and moving to a different part of Brooklyn, I don’t train at CFSBK during the week as much as I would like, but I now coach QueerTrans Strength NYC at CFSBK on Sunday evenings, a barbell club/strength training collective for Queer and Trans lifters offered on a sliding scale. David and the rest of the staff and community together have really built something uniquely special here that draws people in, making them not just feel welcome but like they are a part of something they can invest in and that will invest in them beyond the workouts. No matter what else changes in my life I will always feel a connection to this place and want to be a part of it in any way I can. The dream is to move closer to Park Slope or Gowanus and be able to make CFSBK my primary gym home again.
What does CFSBK mean to you?/How has the gym changed your life?
Before coming to CFSBK I had never done any kind of resistance training at all, much less powerlifting. Jeremy’s strength cycle really helped me lay a foundation for a fitness/training practice for the first time in my life.That looks different now than it did in 2017 when I started but will be a lifelong journey that started because of CFSBK. I fell in love with strength training and the empowerment that getting stronger brings. This led me to coaching QueerTrans Strength NYC and eventually getting my CPT through NSCA.
Can you share a memorable experience or achievement from your time at CFSBK?
There are so many! Like every Iron Maidens ever! Haha this meet/event was so life-changing seeing so many women and non-binary people in a room together being strong AF and running a strength space by and for us! That experience was a big part of inspiring us to do Strength and Pride with QTSNYC (come join us June 1st! 12pm in 608!)
What are your current fitness goals?
I am working on finding a new normal after a lot of big life changes in the last year and a meniscus injury. My goal is to achieve a new consistent routine within new parameters.
Program your dream workout:
Big weight, low reps, no cardio lol
Program your nightmare workout:
Tons of volume, tons of cardio lol
Favorite and least favorite lift:
Favorite: Backsquat. Least Favorite: Conventional deadlift
How do you spend your time outside of CFSBK? Do you have any hobbies?
I love musical theatre (originally moved to NY to pursue my Broadway dreams lol) I don’t really perform much anymore but I love karaoke and going to see and support any kind of performing arts. I also am part of the LGBTQ+ community and I work in admin at an LGBTQ+ community health center. Connecting and standing in solidarity with this community in any ways I can is a huge priority for me.
What are you currently recommending (books, shows, food, etc.)?
Summer is for oysters on the half shell with an extra dirty gin martini with 3 olives. Read Fully Automated Luxury Communism or anything about the rise of fascism and how to fight it. I’d like to say something cutting edge for what I’m watching but honestly, I’m usually just re-watching the same millennial comfort shows that I’ve had on in the background my whole life haha
Any advice for new CFSBKers?
Get out there and get connected! Everyone is so welcoming and friendly so just show up and experience how special this community is.
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