Friday 8.1.25

Workout of the Day

FLOATER STRENGTH

A. Back Squat, 4 x 4-6
B. Sumo Deadlift, 4 x 4-6
C. Bench Press, 4 x 4-6
D. Strict Pull Ups, 4-5 x Max Reps (1 RIR)

Notes
Tomorrow we have running, wall balls, box jumps, thrusters, and muscle ups. Wee!

Your main lift can be building or sets across. You may superset with another DB/KB or bodyweight movement if desired.

Pull-Ups: Use the following progression to guide you:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unbroken reps: perform as written.
< 5 unbroken reps: perform a cluster of sub-maximal reps for you with short rest between. For example: 3+2+2 or 2+1+1, with 15-20 sec of rest
0 body weight reps: perform 6-8 box pike or toe assisted reps per set, using as little lower body help as possible to achieve full ROM

ASSISTANCE/SKILL

3-4 Rounds for Quality
1:00 Rope Climb Practice
1:00 Bike/Row/Run
:30 each side Adductor Side Plank

Notes
Friendly PSA: Learning how to efficiently climb a rope can be brutal for the skin on your legs. We recommend wearing long pants and/or a pair of tall socks or even knee sleeves around your ankles.

Use today’s time to practice your rope climb technique. This video link is set at a point to show a close up of a very efficient footwork method.

Practice Ideas:
A. Rig drill: good to isolate the footwork without worrying about going up the rope.
B. Descent focus: do a partial height climb and practice a safe, controlled descent.
C. Supine to stand climb: Improve upper body strength and grip without footwork.

More experienced athletes: work on completing at 15′ climb in as few “reps” as possible, and/or challenge yourself with how many reps you can complete in 1 minute.

Or… go legless!

The CrossFit Games Start Today!

Check out this link to see the schedule and how to watch this weekend’s events

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CrossFit Group Class Programming Template (WK4/8)

August 2025 Member of the Month: Stephanie Morris

If you’ve ever walked into CrossFit South Brooklyn and been greeted by a warm smile – and perhaps a happy tail wag – you’ve probably met Stephanie and her sweet four-legged bestie, Miss Penny (who you may recognize as a model in our June 2025 charity dog calendar for Pupstarz!). This August, Steph celebrates her one-year NYC-iversary, and our community is all the richer for it.

A Seattle native with sojourns in London and Dublin, Steph arrived in New York last summer on an apartment hunt – only for fate (and Google Maps) to guide her straight to us. She and I (it’s me, JB!) quickly bonded over our Seattle roots, and from there it’s been nothing but joyful, sweat-filled history.

Whether she’s pushing herself to nail a handstand, swapping stories with the front desk crew (who never forget to give Miss Penny lots of love), or encouraging fellow members to embrace their quirky, wonderful, strong selves, Steph embodies the spirit that makes our gym so special. As she put it herself, the caring people she now has in her life – beyond the gym walls – are thanks to CFSBK, and they’ve been essential to her first year in Brooklyn. We feel just as lucky to have her.

Steph, you help make CrossFit South Brooklyn the unique place it is. Congratulations!

Name (and any nicknames):
Stephanie
Steph
Steffi -with explicit permission

Where were you born, and where did you grow up?
I was born in Seattle and grew up there. I lived for five years in London and one year in Dublin, and this month marks my first year anniversary in New York.

How long have you been CrossFitting, and how did you find your way to CFSBK?
I did CrossFit for two and a half years in Seattle, before joining CFSBK last August.
Last July, I flew to NY to find an apartment. I arrived early to my very last viewing, and while waiting I googled “gym” – ten minutes later I found myself at CFSBK. JB was there, we bonded over our Seattle roots, and in that moment I knew I had to get that apartment so I could live within walking distance of this gym.

What keeps you coming back to CFSBK?
The members, who share my love of doing unpaid hard work for fun.
The front desk staff, who always greet my dog Miss Penny and distract me from joining class on time with their good chat.
The coaches, who are all fantastic at identifying ways I can improve my technique.
The inclusive culture, where we can all be our wacky wonderful strong selves.

What does CFSBK mean to you?
My mental and physical health depend on moving my body, socializing, having goals, and loving dogs. CFSBK is where I go for all of those things! That means everything to me.

How has the gym changed your life?
As an adult I’ve moved cities a lot, and my gym has always been where I’ve found friends and anchored my routine. This is especially the case at CFSBK. It has been crucial to my happiness and my sense of belonging in Brooklyn.

Can you share a memorable experience or achievement from your time at CFSBK?
A few months ago, walking home from a workout, I lost a ring that was very special to me. I was so mad at myself. On the verge of tears, I ran into Lizzie and Jax on 5th Ave. They immediately stopped what they were doing, gave me hugs, and joined me in slowly retracing my steps back to CFSBK. In the days that followed, a number of other members (Asha, Super Karl) checked in with me and kept looking.
I never found the ring, but the loss showed me the caring people I now have in my life, beyond the gym walls, because of CFSBK. Thank you to everyone I’ve met for making my first year here a special one.

What are your current fitness goals?
Handstand hold
Strict BMU
Deadlift 2xBW
Human flag (lol)

Program your dream workout:
E2MOM x10:
9 cal row
9 TTB
5 deadlifts 185#
5 push ups

Program your nightmare workout:
For time:
800m run
70 double unders
6 rope climbs
50 DB box step overs (35#)
40m handstand walk, minimum 5m segments
30 kbell swings (53#)
20 pull ups
10 sandbag to shoulder, 100#

…okay after rope climbs I forgot this was supposed to be a nightmare and this turned into a workout I would definitely do. Anyone want to join? 

Favorite and least favorite lift:
I couldn’t possibly. I love and respect all my lifts equally.

How do you spend your time outside of CFSBK? Do you have any hobbies?
I care for dogs at an animal shelter y estoy aprendiendo español.
I’m in grad school for a Masters of Public Administration, focusing on nonprofit finance.

What are you currently recommending (books, shows, food, etc.)?
“Oh Dumplings” – Chinese street food and boba tea on Court/Bergen
“Night Film” book by Marisha Pessl – psychological thriller 

Any advice for new CFSBKers?
Try not to doubt your ability to do something that you’ve never tried before. When it comes to a new movement or a heavier weight, your mentality is key.