Tuesday 9.1.26

Workout of the Day

METCON

AMRAP 20:00
15 Calorie Row or Bike / Run 270
10 Burpees
5 WTD Pull-Ups +25/10

(+) 3-5 BMU or RMU

Notes
Grind through this 20 minute triplet aiming for about 6-9 rounds. The Run/Row should take you roughly :45-1:15

FYI we have Bar Muscle-Up focus work on Friday this week if you’re considering scaling up in today’s workout.

WTD Pull-Ups
(+) 3-5 RMU/BMU
5 WTD Pull-ups
5 BW Pull-Ups
5 Banded or Self Assisted (HARD)

ASSISTANCE

DB Z Press
3×8-12

Notes
Perform 1 warm-up followed by 3 sets that go within 1 rep or to failure.

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Programming Template: Week 1/6

September 2026 Member of the Month: Peter Andre

Peter first joined the gym in early 2020, which turned out to be less than ideal timing. When COVID shut things down, he spent some time working out at home with Jillian Michaels’ 30 Day Shred. But he missed CrossFit enough that Caroline – his girlfriend at the time, and now his fiancée! – eventually told him to stop talking about going back and just rejoin. Thankfully, he listened.

Below, he talks about why CFSBK has become his adult homeroom, how the gym helped make his neighborhood feel like home, and why “owning” a weight can be more satisfying than a PR. He also gets into what it’s like to share a name with a certain British pop star.

Caroline, thank you for giving him the push to come back. Peter, congratulations on your upcoming wedding – and on being our September Member of the Month! We have warm, fuzzy feelings about you too, and we’re so glad you’re here.

Name (and any nicknames):
Peter Andre. No nicknames, but I do share a name with a British pop star from the 90s, which has proved handy. I once had the gate held open for me on a flight I was going to miss because they thought I was the other guy.

Where were you born, and where did you grow up?
Born and raised in Northern Virginia, went to college in southern Virginia, and then landed in NYC soon after graduating.

How long have you been CrossFitting, and how did you find your way to CFSBK?
I’ve been CrossFitting consistently for almost four years now. I actually started at CFSBK in early 2020 after getting a bit tired of HIIT classes and globo-gyms, in search of something that had more emphasis on building skills. I took Foundations with Chris Fox and then struggled my way through a month of classes before the pandemic hit. After making do with an old workout tape over COVID (shout out Jillian Michaels 30 Day Shred), and repeatedly talking to my then-girlfriend-now-fiancée about my lost CrossFit month, she suggested I stop all the talk and just sign up again. I rejoined at the end of 2022, took Foundations with David, and haven’t looked back.

What keeps you coming back to CFSBK? Every aspect of it!
I get such warm fuzzy feelings from this community, have learned so much from every coach, and love the group energy when we’re all taking on a hard workout together. I also can’t deny the vanity of it all — I’ve been able to build more muscle and get healthier with this program than anything else I’ve tried.

What does CFSBK mean to you?
I think of it like the best version of “adult homeroom” — I last had homeroom in middle school, where the first period every day would be a level-set with the same group of kids before the school day started. CFSBK is that same kind of level-set for me — I roll out of bed and head straight here for 8 am classes, and it prepares me for the rest of the day, physically and mentally.

How has the gym changed your life?
I’ve lived and worked all over NYC, but I don’t think I’ve ever felt as close to my neighbors since joining this gym. Joining a gym that is so tied to its community has made me more connected too — it makes this neighborhood feel more like home and less like a place where I happen to live.

Can you share a memorable experience or achievement from your time at CFSBK?
Murph Day is always a blast — it’s great to see in person how huge the gym community actually is and how much it means to all of us.

What are your current fitness goals?
I have goal weights I’d like to hit for some movements, but consistency is the biggest goal. When I played sports when I was younger, I had a lot of trouble maintaining technique and not losing my cool (many golf clubs were flung into sand traps). PRs feel amazing, but sometimes I get even more satisfaction when I feel like I “own” a weight for that movement.

Program your dream workout:
Cindy, but instead of air squats, it’s double unders.

Program your nightmare workout:
Fran, but instead of pull ups, it’s thrusters and hamstring sliders.

Favorite and least favorite lift:
Favorite is clean and jerk, least favorite is thrusters.

How do you spend your time outside of CFSBK? Do you have any hobbies?
Currently the big one is planning for my wedding next year in Dublin. My wonderful fiancée Caroline has been getting into Hyrox (we both really enjoyed Toni’s class), so it’ll be a real close call to see if CrossFit or Hyrox gets brought up more in conversation during the reception.

Outside of work and the gym, I produce music for bands and singers, everything from writing, playing on recordings, and mixing for release. I have a lil’ solo project (Zipped Lips) where I lean into all my 1980s synth pop obsessions. My hope is that one day the other Peter Andre’s star will fall so far that we can collaborate on a song with myself featuring myself.

What are you currently recommending (books, shows, food, etc.)?
Anne Lamott’s Bird by Bird — a fantastic book on writing, but also chock-a-block with good life advice. I try to reread it each time I start a new creative project.

Any advice for new CFSBKers?
Keep showing up! It’s easy to get discouraged in the early days by not having the strength you think you should, or having a lift that terrifies you, but trusting the programming, listening to the coaches’ advice, and keeping notes will take you most of the way.