CrossFit South Brooklyn

Established 2007

Thursday 8.28.25

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Workout of the Day

STRENGTH

For Time
50 Strict Handstand Push-Ups

Time Cap: 16 minutes

Notes
We’ve had handstand push-ups in the program for the past two cycles and today is a little benchmark session. While the program has mostly focused on the foundations of the skill as well as strength-building specific to the movement, today we will dip our toes into strength endurance.

Advanced athletes should create a smart strategy to attack this and see how quickly they can work through this volume of reps.

Athletes who can perform the skill as prescribed (no Abmats) but may not have the “density” to get to 50 reps can opt to chip away and see how far they get in the timecap.

Athletes who are still building strength for the full skill should choose a challenging scaling option below to complete your version of 50 reps for time:

A. Strict HSPU: Scaled ROM to 1-3 Spongey Dots or 1 AbMat
B. Box Piked HSPU: Perform the variation you used two weeks ago (Single Leg, Feet on Box, or Knees on Box)
C. Strict DB Press: Use same weight as two weeks ago

TEAM METCON

20 Rounds for Time
10 Ball Slams
100′ Sled Sprint

Notes
In teams of four athletes, with one person working at a time, take turns on full rounds of the couplet until the team has finished 20 rounds, 5 for each person.

Use light weights today. Many athletes will get the most effective workout today by using an empty sled. Practice cycling your ball slams efficiently and then sprint!

CrossFit Group Class Programming Template (WK8/8)

Saturday 9.13.25: Treat Yourself: Recovery Month + Black Wellness Celebration at CFSBK

We’re thrilled to be partnering with The Phoenix and Well Worth It for a special event on Saturday, September 13th, 2025: Treat Yourself: A Celebration of Recovery Month and Black Wellness.
Two of our own, Karl Henry Cesar and Albrey Brown, are serving as event partners and shared why this day means so much:
Albrey Brown
“Hey there CFSBKers – I’m honored to partner with The Phoenix and Well Worth It for this event focused on Black wellness. Each day we get to experience many versions of wellness through this community. Treat Yourself is both a celebration and an invitation for Black people—and for people who care about Black people—to access that privilege. And, hopefully, continue to treat themselves to physical, mental, and spiritual activities that promote well-being. Join if you can, and invite a friend at the very least. Excited to see you there.”
Karl Henry Caesar
“CFSBK, what’s good! I’m delighted to partner with The Phoenix and Well Worth It for this event dedicated to Black wellness. Simply put, CFSBK provides a space for many of us to recharge, maintain, and protect our wellness. Unfortunately, having such a space is a privilege that many do not have. So, Treat Yourself is a celebration and an invitation for Black people—and for people who care about Black people—to partake in this privilege, build wellness in their lives, and share it with others. Come through and bring love for yourself and the community. Hope to see you there!”
What’s Happening
This is going to be a full day of movement, connection, and celebration. We’ve got yoga, CrossFit, breathwork, food, overdose prevention training, a dance party, and a wellness circle to wrap things up. DJ Hanzi will be spinning throughout the day to keep the energy flowing.
The best part? It’s FREE for anyone with 48 hours of sobriety. We’d love to see you, all events are optional and come and go as you see fit.
Who’s Behind It
  • The Phoenix: a sober active community that offers free activities to anyone with 48 hours sober. Their mission is to create safe spaces where people in recovery can connect, move, and thrive.
  • Well Worth It: a program within The Phoenix dedicated specifically to Black wellness in recovery. It works with community leaders in health and wellness to inspire Black people to invest in themselves.
Event Schedule
  • 1:45 PM – Doors Open + DJ Hanzi
  • 2:00–3:00 PM – Yoga with Samarah Grant (Annex, 20-person cap)
  • 2:00–4:00 PM – CrossFit with Coach Wilda (workouts every half hour)
  • 3:00–4:00 PM – Breath, Stretch, Release with Rich Mancuso (Annex, 20-person cap)
  • 4:00 PM – Food + Community Time Begins
  • 4:00–4:30 PM – Overdose Prevention Training with Franklin Tavares (Annex, 30-person cap)
  • 4:30 PM – A quick word from CFSBK & The Phoenix
  • 5:00 PM – Dance Party with DJ Hanzi (The Reprieve Party)
  • 6:00 PM – Wellness Circle with Viola Varner (Annex, 30-person cap)
  • 7:30 PM – Wind down + wrap up
  • 8:00 PM – Goodnight
* Annex events have limited capacity. First-come, first-served. Sign-up sheets will be at the door.
RSVP + Join Us
This event is free and open to anyone with 48 hours of sobriety. Click here to RSVP and save your spot!

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