Workout of the Day
“Kelly“
5 Rounds for Time
400-m Run
30 Box Jumps (20/24 in)
30 Wall Ball Shots (14/20 lb) (9/10 ft)
Notes
Today’s workout is the CrossFit benchmark Kelly. Kelly is a long grind, but the goal is to keep moving throughout. This workout rewards consistency.
If you need to take a few extra breaths, do so during your transition to the next movement. Maintain large chunks of box jumps and wall-ball shots. Try to keep moving on the box jumps and perform the wall-ball shots in 2 sets or fewer in each round.
You can recover a bit on the run, but don’t take longer than 2:20. You can afford to run a little slower if it means faster and bigger sets on the other movements.
If scaled correctly, a single round should take no more than 6 minutes to complete. Here are a couple scaling ideas:
Scaling Option A
4 Rounds For Time
400-m run
20 box jumps (20/24in)
30 wall-ball shots (10/14lb) (9/10ft)
Scaling Option B
4 Rounds for Time
270m Run
20 box jumps
20 wall-ball shots (6/10lb) (8/9ft)
Programming Template: Week 4/8
August 2026 Member of the Month: Farah Mohmad
Due to our schedules, I don’t get to see Farah around the gym as often these days, but when I do, it’s always like catching up with a long-lost friend, complete with the mandatory supersonic “eeeeeeeomgitsbeensolong” greeting. Farah is one of those genuinely kind, welcoming people who make you happy just to run into them. She’s been a wonderful part of our community since 2022.
In our conversation below, Farah talks about the positive impact our community has had on her mental and physical well-being, why she considers the gym a non-negotiable part of her life, and the bench press PR she’s still incredibly proud of. She also reflects on growing up in Abu Dhabi, moving to New York, and finding a home at CrossFit South Brooklyn.
We are so happy to know you, Farah. Congratulations!
Name (and any nicknames): Farah Mohmad
Where were you born, and where did you grow up? I am Palestinian and I was born and grew up in Abu Dhabi, UAE. I moved to NYC in 2015.
How long have you been CrossFitting, and how did you find your way to CFSBK? I’ve been CrossFitting since October 2022, almost four years! At the time, I was looking to be part of a workout/gym community to help me stay consistent and to help me push myself. I happened to have a conversation about CrossFit with a friend who had been part of the community for a few years. Shortly after, I found CFSBK and never looked back.
What keeps you coming back to CFSBK? The main thing that keeps me coming back is the community, including the staff, the coaches, and my fellow CrossFitters. Every time I walk into the gym, regardless of the weather outside or how tough of a day I had, I am greeted with lots of warmth and the best energy. It completely transforms my day and keeps me coming back again and again! And of course the workouts that are inclusive of everyone!
CFSBK has become a non-negotiable necessity in my life. It is a major part of my mental wellbeing, physical health, and community. I always know that I will be a little bit transformed every single time I enter the space.
How has the gym changed your life? It has changed my life in so many ways. It’s made me mentally sharper and more able to regulate myself, especially in tough moments. I’ve been able to sleep better which is huge! I’ve found a wonderful community that is ready to support me, push me, and celebrate me. The physical strength I gained helps me in other parts of my life e.g. lugging my grocery bags.
Can you share a memorable experience or achievement from your time at CFSBK? With the help and cheering of my CFSBK peers and coaches, I was able to bench press my previously one rep max for 8 reps. It was one of my biggest achievements (and proud moments).
What are your current fitness goals? I’m hoping to increase my gym days and to improve my back squat form!
Program your dream workout: AMRAP with a partner of 3 hang power clean & push jerk, then 10 kettlebell swings, ending with 20 butterfly situps.
Program your nightmare workout: No partner AMRAP of 10 thrusters, 10 burpees, 10 lunges, and 800m run.
Favorite and least favorite lift:My favorite lift is the hang power clean and my least favorite is always going to be any kind of thrusters (but I will still do them!).
How do you spend your time outside of CFSBK? Do you have any hobbies? Community is so important to me so I spend a lot of time fostering it through organizing gatherings, cooking together, and traveling with friends and/or to see friends or family and exploring a new place. I also love being in art spaces so you will usually find me at a museum, art exhibition, slam poetry event, library, concert, or in a garden somewhere.
What are you currently recommending (books, shows, food, etc.)? I just finished reading The Waterbearers: A Memoir of Mothers and Daughters by Sasha Bonét, an excellent book and important read which I highly recommend.
Any advice for new CFSBKers? Congrats on making the best investment of your life! Take full advantage of the community and support at CFSBK because it is an environment where you can really push yourself and even experiment with lifts that you’ve been curious about.
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