Saturday 1.3.25

Workout of the Day

PARTNER METCON

For Time

100 “Curtis P’s” (115/75lb)
*Starting at 0:00 and every minute on the minute, perform 4 Burpees

Notes
1 “Curtis P” =
1 Power Clean +
1 Front Rack Reverse Lunge, each side +
1 Push Press

Athletes alternate who is working on each minute.
At 0:00: Partner A performs 4 Burpees + as many Curtis P’s as possible in the remainder of the minute.
At 1:00: Partner B performs 4 Burpees + as many Curti’s P’s as possible in the remainder of the minute.
Continue in this fashion until 100 total reps are completed as a team.

Scale volume and/or load so you can complete at least 3 reps of the complex per minute when it’s your turn.

Have a game plan—don’t wing it. Mindless transitions will steal your time to work. Put hands on the bar immediately after the burpees.

Barbell should be relatively light load that you can move without struggle through the whole complex.
+/115/95/75/55/-

Volume Scaling = 80 Curtis P’s as a team

Burpees < 15 sec/round
2-3 Reps
4 No-Push-Up-No-Jump Reps

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(Bridge cycle 12/22-1/4 )

January 2026 Member of the Month: Bo Bishop

As we kick off 2026, we’re so pleased to spotlight someone who brings generosity and a calm steady presence to our community: Bo Bishop.

Known for his kindness and care for others, Bo makes CrossFit South Brooklyn feel like more than just a gym. His profile this month is deeply personal and a reminder of why showing up truly matters, for ourselves and each other.

We’re so glad you walked through our doors, stuck it out after that first class, and made CFSBK home. Bo, we’re grateful for you. Congratulations!

Name (and any nicknames):

Bo Bishop. Bo is my nickname. My legal name is Frederick Charles Bishop III, but my parents called me Bo from day one. A few friends call me Bish, which I find endearing.

Where were you born, and where did you grow up?

Born and raised in Akron, Ohio, home of Devo, Jim Jarmusch, and LeBron James. I moved to New York in 2005.

How long have you been CrossFitting, and how did you find your way to CFSBK?

January 3rd marks my three-year anniversary with CrossFit. I was strictly a runner before that, and bored with my routine. My dear friend (and former CFSBK member of the month) Caleb Crain encouraged me to try foundations. I almost puked after David introduced us to thrusters in the first class, but kept coming back because I couldn’t get a refund.

What keeps you coming back to CFSBK?

I crave the coaching, first and foremost. The CFSBK coaches are world-class. They care about our mental and emotional well-being as much as the physical elements. They encourage us to celebrate each other, and that sense of camaraderie and community buoys me. I love the fist-bumps and shouts of encouragement. I love that different versions of success are championed. I love the diversity of people. I love the art shows, comedy shows, movie nights, seminars. I love seeing statements of inclusion and anti-oppression on the walls. And at the end of the day, it’s just flat-out fun. Wildly, infectiously fun. Even inside the pain cave.

What does CFSBK mean to you?

It’s one of my sacred third spaces. I never thought I could become emotionally attached to a gym, but here we are.

How has the gym changed your life?

CFSBK literally helped save my life. I went to the ER in May for what I thought was a kidney stone, only to find out that I had cancer at 45. One of my first questions after “Am I going to die?” was “How long will this keep me away from the gym?” I had twelve weeks of chemotherapy followed by surgery to remove my right kidney. My team at Memorial Sloan Kettering told me that I was able to handle treatment better than 95% of people, thanks to the foundation I’d built at CFSBK. Physically, I was more equipped to fight through it. Mentally, I treated each infusion like part of a long chipper. My increased bone density allowed me to restore white blood cells faster. After surgery, I was prepared to deal with the soreness because I was used to recovering after workouts. Throughout the process, coaches and gym members texted encouragements, brought dinners, and made me feel included in the community, even when I didn’t have the strength to make it to class. On the first day of foundations, David (somewhat jokingly?) said he was going to make us harder to kill. Turns out he was right. I’m cancer-free today, and I truly believe everyone should be doing some form of strength training. And everyone should be lucky enough to have the support system I have.

Can you share a memorable experience or achievement from your time at CFSBK?

I vividly remember my first CrossFit class. I was all jitters, expecting everyone to watch and laugh while I flailed around with a barbell. When Coach Erick asked if anyone had questions, I raised my hand and said, “This is my first CrossFit class…” as a sort of apology. Everyone started clapping. I can still feel the rush of relief. They were genuinely excited that I was there, that I had shown up, that I was trying. That’s when I knew the gym was special.

What are your current fitness goals?

I’m focused on getting back into a consistent routine and building my strength and conditioning back after treatment. Chemo tanks your oxygen levels, so anything aerobic feels brutal. I’m learning to take things slow and listen to my body. But I want to get back to my pre-diagnosis fitness levels and keep improving from there.

Program your dream workout:

21-Minute Every-3-Minute Interval (E3MOM 21)

Barbell Complex:

• 3 Deadlifts

• 2 Hang Power Cleans

• 1 Shoulder-to-Overhead

Then:

• 12 Sit-Ups

• 3 Wall Walks

Rest any remaining time in the 3-minute window. And don’t forget to have fun out there!

Program your nightmare workout:

A 10k row. The CrossFit equivalent of eating an undressed bowl of kale.

Favorite and least favorite lift:

Favorite: Bench (You get to lie down; it’s relaxing.)

Least favorite: Back Squat (I thought I would be good at this as a runner. I was wrong.)

How do you spend your time outside of CFSBK? Do you have any hobbies?

I’m the head of strategy at a branding and design studio, which means I help organizations figure out why they exist, beyond making money. When I’m not doing that, I love to write fiction and screenplays. I live a block away from the Nitehawk and see way too many movies. I love exploring NYC on foot; it’s one of the greatest perks of living here. I also make music under the alias Proofreader.

What are you currently recommending (books, shows, food, etc.)?

Everyone should read Cat’s Cradle by Vonnegut, watch Paths of Glory by Kubrick, listen to Post by Bjork, and get the burger at Red Hook Tavern.

Any advice for new CFSBKers? 

No one is policing your weights or counting your reps. Everyone is here to support and encourage you. The barbell is your friend. And always dance between reps.

PS: Get involved with all the amazing groups, classes, events, seminars, and parties CFSBK offers outside of your normal class. There’s a lot of life to be found here.