Thursday 12.4.25

Workout of the Day

1 Set:
3 Snatch Grip Deadlifts
2 Hang Power Snatches
1 Pause Overhead Squat

2 Sets:
1 Snatch Grip Deadlift
1 Hang Power Snatch
1 Pause Overhead Squat

3+ additional sets of:
1 Snatch Grip Deadlift
1 Hang Snatch

Notes
Work up through the three complexes finding a highest total weight for the day.

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CrossFit Group Class Programming Template (WK6/8)

December 2025 Member of the Month: Sheryl Cohen

Interview by JB, image by Liz
If you’ve ever kicked off your morning with the early workout crew, you know the warmth, positivity, and steady encouragement Sheryl brings – rumor has it her good vibes work even better than coffee (or an icy cold seltzer).

Since joining CrossFit South Brooklyn in 2017, she has infused every class with joy, dedication, and quiet strength. Whether lifting or cheering others on, she reminds us why this place feels so special.

We’re so lucky to have you, Sheryl – thank you for bringing your energy and heart to the gym every day. Congratulations, and here’s to carrying your spirit with us as we head into the new year!

Name (and any nicknames):
Sheryl Cohen. No nicknames, although for kicks, I wrote a song with the lyric “ShoCo for Sure” years ago when we were all calling Jennifer Lopez JLo. It’s a pop song about a girl living in Brooklyn, riding her bicycle, and having fun 😅

Where were you born, and where did you grow up?
I was born and raised in San Francisco. My immediate family is still there (Hi Mom!).

How long have you been CrossFitting, and how did you find your way to CFSBK?
I’ve been CrossFitting since 2017. I’ve exercised regularly (mostly at whatever gym was local) since I was in college but in 2017, I found myself in an exercise rut looking for something new. During a five-hour delay on an AMTRAK train from Boston to NYC, I listened to a long podcast episode about CrossFit and decided to give it a try. I joined CFSBK when I got home and have never looked back.

What keeps you coming back to CFSBK?
The community, including the coaches, staff, and members, coupled with the amazing programming. I’m grateful to be part of this wonderfully positive, vibrant group of people who encourage me to try new and challenging things. Doing hard things can be fun when you’re surrounded by supportive, friendly people.

What does CFSBK mean to you?
It means inclusivity, joy, and health. Starting my day with the delightfully kind and motley 6 AM crew is such a gift.

How has the gym changed your life?
The gym has taught me that seemingly impossible things are possible with practice and patience. My initial thought when struggling with a new skill used to be, “guess this isn’t for me.” Turns out, practicing the things I’m not good at is the best way to get better. Outside the gym, this translates to not giving up at the first sign of struggle and staying open to trying new things.

Can you share a memorable experience or achievement from your time at CFSBK?
Actually showing up that first day. I was intimidated by the idea of CrossFit and by the gym. I was 48 years old when I joined and had never touched a barbell before. I was hooked from the first day and have been coming regularly ever since.

What are your current fitness goals?
I’m grateful for the current fitness I have. I enjoy working towards getting stronger and more flexible but my long term goal is to stay consistent. I want to stay healthy and stay fit enough to continue showing up each week.

Program your dream workout:
For the strength piece I love an olympic lift in a wave, ladder format
For the metcon I’d love cleans + butterfly situps

Program your nightmare workout:
Sumo highpulls + handstands. Yikes!

Favorite and least favorite lift:
Favorite = Cleans
Least Favorite Lift = Sumo deadlift. Wowwee those are deceptively tough

How do you spend your time outside of CFSBK? Do you have any hobbies?
When I moved to Brooklyn, I made a living as a musician. While music isn’t my primary source of income now, I still write every day, record, and release tracks. I love to read, especially fiction, and I absolutely love plants. I have quite a collection of house plants.

What are you currently recommending (books, shows, food, etc.)?
Books: Rick Rubin’s “The Creative Act: A Way of Being”
Music: Coltrane’s “A Love Supreme”
Candy: Triple Dipped Malted Milk Balls from Albanese. My friend and I drove across the country together this summer and got to stop at the Albanese chocolate factory store in Indiana. It was AMAZING!!!
Exploration: I recommend exploring the city where you live. Exploring NYC’s neighborhoods to check out local stores, galleries, history, parks, and shops is endlessly amazing. Stay curious!

Any advice for new CFSBKers?
When getting started at CFSBK, focus on the fundamentals and get your technique solid. Go at your own speed. Once you get the fundamentals of CrossFit down, the heavier weights will come faster than you think. Slow to Fast.