Workout of the Day
STRENGTH
Front Squat
3×6-8 reps
Notes
Perform 3–4 progressive warm-up sets then complete 3 progressive and challenging sets of 6-8 reps. Rest 3-4 minutes between sets. Leave 1–2 reps in reserve each set.
PARTNER METCON
5 Rounds for time of:
24 Calorie Row
24 WTD Step-Overs
Notes
In this 12-16′ workout partners work together to divide and complete the reps per movement until 5 rounds have been completed. So partner A completes 12 cals on the rower, then partner B completes 12 cals etc.
Row
Each 24 cal row should not take more than 2:00 to complete, scale down to 10 or 8 cals per person if needed.
Step-Overs
(50s/35s/20s)
These Step overs are full extension on top of the box. Sorry not sorry. Load with two Dumbbells held at the hang.
CrossFit Group Class Programming Template (WK2/8)
Interview by JB, image by Liz
From Kentucky to Kings County, Adam’s journey has taken him everywhere – but for the past decade, NYC and CFSBK have been his home.
Since joining two years ago, he’s become a familiar face, always bringing humor, dedication, and energy to every class. Whether lifting heavy, cheering for others, or adventuring with the sweetest pup, Mamma Ria (our February 2025 Pupstarz calendar model!), he truly embodies the spirit of the CFSBK community.
For Adam, training is about more than just workouts – it’s about showing up, connecting, and finding joy in the process. We’re so happy to have you and Mamma in the CFSBK family! Congratulations!
Name (and any nicknames):
Adam, Adamo, Ads — but mostly just Adam.
Where were you born, and where did you grow up?
I was born in Richmond, Kentucky, and grew up in a small town called Middlesboro, Kentucky. I’ve also lived in Connecticut, San Francisco, and Morocco, and I’m now approaching 10 years in NYC.
How long have you been CrossFitting, and how did you find your way to CFSBK?
I started CrossFit in summer 2018 after years of playing soccer and long distance running. I wanted to build strength but had no idea how to do that. CrossFit appealed because it offered coaching, and the varied workouts were challenging and sweaty, but fun. I trained at two boxes in Manhattan before moving to Brooklyn about two years ago and making my way to my neighborhood box, CFSBK.
What keeps you coming back to CFSBK?
So many reasons… The welcoming and inclusive community, which was palpable the very first time I set foot in the gym. The friendly coaches who each bring unique perspectives and won’t let me get away with lazy technique or ignorant form. The adorable dogs that hang out and cheer for us from the peanut gallery. Pullup bars that are tall enough for me to kip (neither of the Manhattan boxes had this, shame!). The thoughtfully programmed workouts! The variety of classes, programs, and events (how many gyms also host really fun art and comedy shows??). The smiling faces that greet me every single time!
What does CFSBK mean to you?
It is a place I go most days of the week, a consistent community of folks who come together to honor our minds and bodies. It’s a major part of my life!
How has the gym changed your life?
Honestly, the gym feels like home. It is a place I can reliably come to if I need to clear my mind, get my blood flowing, and interact with wonderful people. The gym is ALWAYS there for me – quite literally, it’s open 365 days a year! I interact with my gym community more often than my family, close friends, or coworkers. I have developed strong friendships at the gym, and I look forward to many new ones to come!
The gym also provides structure for my days. It is a place I show up to consistently, even during much of 2024 and early 2025 when I had severe foot pain that limited most of my recreational activities, modifying movements to avoid pain. (The pain is gone now!)
My dog, Mamma Ria—aka “Mamma”—is also part of the CFSBK story and my relationship with her is tightly linked to CFSBK. I became a first-time dog parent around the same time I joined the gym, and the community continues to be a major source of support for me in my dogparenthood endeavors. Mamma LOVES coming to CFSBK and always leads the way on our walks to the gym. She rarely misses a visit.
Can you share a memorable experience or achievement from your time at CFSBK?
One of my most memorable experiences was during Fall 2023, about 5 years after I started CF, at a time I was beginning to think I would never be able to do double-unders. Coach Steph said something in class that somehow clicked and I almost immediately got double-unders. I was so excited and would carry my jump rope to random places to practice over the following weeks because I enjoyed it so much. I still struggle with high volume DUs and they never fail to leave whip marks on me, but are always a fun challenge.
What are your current fitness goals?
Healthy aging!
Program your dream workout:
2K row.
Program your nightmare workout:
2K row.
Favorite and least favorite lift:
I love deadlifts. I also love most kettlebell work, especially kettlebell snatch (shoutout to Coach Avery for inspiring me!).
I want to love barbell snatches and split jerks, because they are badass lifts, but the height-disadvantage is too real. 🤣
How do you spend your time outside of CFSBK? Do you have any hobbies?
Fitness is one of my hobbies! I also love music, podcasts, dancing, sleeping, and traveling when I can. I also spend a ton of time giving my dog a fulfilling life. I love biking, especially urban biking through NYC. I am passionate about health and disease prevention, and I get to indulge in these topics on a daily basis through my work as a primary care family nurse practitioner.
What are you currently recommending (books, shows, food, etc.)?
Currently obsessed with Perfect Bar peanut butter bars, as well as Trader Joe’s freeze dried cherries. I have also just started reading Geek Love by Katherine Dunn and so far I love it!
Any advice for new CFSBKers?
Be consistent, and find the fun in it! This is what has worked for me in my fitness journey!
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