Workout of the Day
“Laura”
With a partner, complete as many rounds and reps as possible in 21 minutes of:
30-Calorie Row
20 Burpees over the Rower
10 Power Cleans
One person works at a time.
Rx loading: 155/105
Notes
Today’s Hero workout honors Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2, 2021, in Sunrise, Florida.
Move through each round with your partner, splitting the reps as needed. One athlete works while the other rests.
Row < 3 min
Scale volume as needed so your team can stay within that timeframe.
Burpees < 2 minutes
Scale volume or remove the jump over the erg and perform a regular burpee or step over the machine.
Cleans < 1:00
Choose a moderate barbell load that allows for quick singles back and forth, though advanced athletes may be able to hold larger touch-and-go sets.
Programming Template: Week 8/8
July 2026 Member of the Month: Greg Chopko
Before I ever met Greg, I felt like I already had. “To know him is to love him” kept coming up, and by the time we crossed paths during Murph this year, it felt more like catching up with an old friend than meeting for the first time.
He’s one of those people who quickly makes the gym feel more welcoming and fun. If you’ve ever taken a class with him, you’ve probably seen it – he’s quick with a smile, always ready with encouragement, and somehow in conversation with at least three people at once. He shares how he found his way to us after his previous gym closed, why consistency beats perfection, why his dream workout is simply “bench and talking” (honestly, same), and the advice he wishes every new member could hear.
We’re very glad you found your way to CrossFit South Brooklyn, Greg. Congratulations!
Name (and any nicknames):
Greg Chopko. No nicknames, although my last name is unusual enough that people occasionally give it a shot.
Where were you born, and where did you grow up?
I was born in Elmira, New York, where I grew up and lived until I moved to New York for college.
How long have you been CrossFitting, and how did you find your way to CFSBK?
I’ve been doing CrossFit since 2014 and have been lucky enough to have a CrossFit gym in every city I’ve lived in since then. I found my way to CFSBK after my previous gym, Park Slope CrossFit, closed and many of us made the move over together.
I think the 7:30 class may have never fully recovered from our arrival.
What keeps you coming back to CFSBK?
The coaches, my friends, and the community. There are a lot of people I genuinely look forward to seeing every day.
The workouts are great, and I’ll simply say that the people of CFSBK play a very important role in my attendance. CFSBK has become an important part of my daily routine. No matter what kind of day I’ve had, I know I’ll end it on a positive note. Going to the gym at night gives me an hour where work and everything else falls away and I get to be fully present.
It’s a place to relieve stress, clear my head, and spend time with all my favorites.
How has the gym changed your life?
It’s taught me resilience and patience. After more than a decade of CrossFit, I’ve learned that consistency matters more than perfection.
It’s also given me some wonderful relationships and a place where I know I’ll laugh, work hard, and leave in a better mood than when I arrived.
Can you share a memorable experience or achievement from your time at CFSBK?
One of the most memorable experiences wasn’t a lift or a workout. It was how welcoming everyone was when a group of us came over after our previous gym closed. What could have felt like starting over instead felt like being immediately embraced.
CFSBK welcomed a bunch of misfits from another gym, made us feel at home, and allowed us to bring a little bit of our old community with us while becoming part of a new one. Looking back, that experience has meant more to me than any PR.
In retrospect, David and CFSBK may not have fully understood what they were agreeing to.
What are your current fitness goals?
Stay healthy, don’t get hurt, and keep doing this for a long time.
Program your dream workout:
Bench and talking.
Program your nightmare workout:
Snatches, pistols, and not being able to talk.
Favorite and least favorite lift:
Bench and Strict press are my favorites.
Snatches are my least.
How do you spend your time outside of CFSBK? Do you have any hobbies?
CFSBK has become a pretty big hobby and my third place. Outside of the gym, I enjoy spending time with my partner, friends, and simply being at home.
What are you currently recommending (books, shows, food, etc.)?
I end almost every night with Judge Judy, and I highly recommend it. Beyond that, you can usually find me watching anything Bravo-related, especially the Housewives. Apparently my ideal entertainment involves people arguing.
Any advice for new CFSBKers?
Nobody is judging you nearly as much as you’re judging yourself. Everyone was new once, everyone remembers what that felt like, and everyone wants you to be successful.
Just keep showing up. If you have a bad day at work or a bad day at the gym, come back the next day and start again. That’s true in CrossFit, and it’s the way I approach life.
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