Workout of the Day
STRENGTH
Strict Press
75% x 5
85% x 3
95% x 1+
Notes
This is our second “wave” through the Wendler 5/3/1 Protocol and our final day with the press progression. Remember to use your new Training Max to calculate your working weights today.
Employ rounding as needed, but remember you can also utilize the fractional plates to be more precise with the press.
Perform 2-3 warm-up sets in front of your first work set. Give it everything you’ve got on your rep out set! Use spotters if desired so you can push your psychological limits.
METCON
AMRAP 14 Min
7 ea Single Arm DB Thruster @ 50/35#
500/400m Bike
7 ea Single Arm DB Push Press @ 50/35#
250/200m Row
Notes
We’ve been really building up those shoulder boulders over the last 7 weeks of this cycle!
As fatigue accumulates today, maintain good core-to-extremity movement: brace and stabilize your midline and drive through the hips and legs to accelerate the DB overhead.
Keep transitions tight to maximize your output today!
We’re looking for unbroken, but challenging sets for most if not all rounds of the workout on both DB movements. If scaling, use a weight you could not do more than 12 reps in a row with.
Programming Template: Week 8/8
May 2026 Member of the Month: Freddie Yu
We’re so happy to celebrate Freddie as our May Member of the Month! Born and raised in Hong Kong, Freddie has been in Brooklyn (an hour away from the gym by train!) since 2005. He found CrossFit in 2015 and joined our 7am crew, where he’s become a familiar face.
In his profile, Freddie shares about finding a true sanctuary here, hitting a surprise PR that reminded him progress can still sneak up on you, and keeping his focus on consistency and health.
While we were taking his photo, a former Member of the Month walked by, realized what was happening, and immediately lit up. They started talking about all the ways Freddie shows up for the gym and the people in it. It was such an awesome moment, and a perfect reflection of how much he means to this place.
Freddie, we’re so glad you’re here. Congratulations!
Name (and any nicknames):
Freddie. I also go by Fred, Frederick, and Chunkit. I can tell if someone is from my friend/work/family group by how they call me.
Where were you born, and where did you grow up?
I was born and raised in Hong Kong and have been living in Brooklyn since 2005.
How long have you been CrossFitting, and how did you find your way to CFSBK?
I started my CrossFit journey in 2015 with a newly opened CrossFit gym on my way to the subway near home. During the trial class, I was humbled by a workout that involved basic movements like box jumps. I was simply hoping to get my first unassisted pull-up after joining and had learned much more than I expected since.
CFSBK has always been highly regarded by other experienced crossfitters I have met and I finally made the move when my new job schedule allowed.
What keeps you coming back to CFSBK?
The 7am crew (and the whole CFSBK community really!). The thoughtful programming and community events also!
What does CFSBK mean to you?
A Sanctuary in a world full of chaos and uncertainty. Here you can put aside work, family obligations, political reality, etc and find people who support you through sweat and tears. It’s also nice to be part of a group of fit, mentally tough people in an event of zombie apocalypse ☺
How has the gym changed your life?
I am programmed to wake up at around 5:50am every day.
Can you share a memorable experience or achievement from your time at CFSBK?
A front squat PR. I haven’t set attaining new PRs as my fitness goal in a long time. I was very surprised when I managed to break it after several years of stagnant progress. I’m sure it was because of all the cheers and encouragements as I pushed the weight away from the ground.
What are your current fitness goals?
Make it to class consistently and stay injury free.
Program your dream workout:
21-15-9: Power Snatch, push-ups, and calorie row.
Program your nightmare workout:
Anything with burpees and wallballs.
Favorite and least favorite lift:
Favorite: Clean & Jerk
Least favorite: Strict Press
How do you spend your time outside of CFSBK? Do you have any hobbies?
I love playing tennis and I spend way too much time watching home DIY YouTube vids.
What are you currently recommending (books, shows, food, etc.)?
Live music: St. Mazie Bar & Supper Club
Pastries: Bonjour Brooklyn Bakery
Central Asian restaurant: Laghman Express
Beer: Grimm Suicide Door
Any advice for new CFSBKers?
Listen to coaches, make new friends, get out of your comfort zone every now and then, and most importantly, have fun!
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