Workout of the Day
STRENGTH
Front Squat
3 x 8-10, building
Notes
Continue to establish a baseline of good mechanics with the front rack position, vertical torso, and speed out of the hole.
This will be a moderate load and you should have 1-2 reps in the tank left until the final set.
If you were here last week, aim to work at similar or slightly heavier loads.
PARTNER METCON
10 Rounds for Time
7 Ball Slams
9 Wall Ball Shots
Notes
Embrace the “fun”! With only 45 wall ball reps each, consider throwing a heavier ball or aiming for a higher target.
Partner A completes a full round, then Partner B completes a full round. Continue alternating until 10 rounds are complete.
Programming Template: Week 2/8
Register for Murph 2026!
Our 19th annual Memorial Day Murph event is just around the corner! We’ll be running heats all morning across both locations, with grilling, a potluck, lawn games, and a great kick off to the summer at CFSBK. Check out all the details below and sign up for a heat before they fill up! Murph is a free event and we ask that members make a donation on behalf of Team CFSBK to K9s for Warriors, which trains service dogs for veterans suffering from PTSD.
Food, Potluck & Volunteers
We’ll be grilling and hosting a potluck with food served by 10am. CFSBK provides all meats (including vegan options), bread, condiments, cutlery, beer, and seltzer. Members: please bring a side dish. Fruit, chips, desserts, salads, whatever you like. Sign up here to let us know what you’re bringing.
We also need a few good humans to volunteer! We’re looking for help on the grill from approximately 9am-12pm as well as setup and breakdown. Email cfsbkcommunity@gmail.com if you’re interested.
Sign Up for a Heat
Register here or via the ZenPlanner Member App (tap your photo/initials in the top left, then “Events”).
| Time | Location | |
|---|---|---|
| 8:00am | 597 Degraw | Sign Up |
| 8:30am | 608 Degraw | Sign Up |
| 9:00am | 597 Degraw | FULL |
| 9:30am | 608 Degraw | Sign Up |
| 10:00am | 597 Degraw | FULL |
| 10:30am | 608 Degraw | Sign Up |
| 11:00am | 597 Degraw | Sign Up |
The Workout
For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run
Partition the pull-ups, push-ups, and squats as needed. If you’ve got a 14/20-lb vest or body armor, wear it. The gym has a small number of loaner vests available on a first-come, first-served basis. If wearing one is important to you, bring your own.
Scaling: We’ll offer several modified versions of Murph so everyone gets a challenging but appropriate experience. This event is completely inclusive. No matter your ability level, there’s a version for you.
Dear Crossfitters – just a short reminder that tomorrow night, Wednesday May 20th, is the gala for Brooklyn Community Housing and Services at the Brooklyn Musuem. BCHS is a supportive housing organization that I’ve been involved with for 14 years, about as long as I’ve been coming to 597 DeGraw.
It’s also the same organization that David has generously allowed to be the beneficiary of the Fight Gone Bad fundraising for the past four years– and for that amazingness, I’m so grateful (as is the entire agency).
I have a few tickets unclaimed – so if anyone is interested in attending a fun night at the Brooklyn museum as my guest, please hit me up on my email at rgreenspan (at) me (dot) com. If you want to buy a ticket (it’s a fundraiser after all) – they’re $500 each and I’ll match any donation. Go to a link here, https://e.givesmart.com/events/JQr/ or email me for more information.
Thanks so much for everything!! Richard G.