Workout of the Day
FLOATER STRENGTH
Choose one lift:
A. Tempo Strict Press, 3×3
B. Tempo Deadlift, 3×3
C. Tempo Bench Press, 3×3
D. Three Position Pause Back Squat, 3×3
Notes
It’s a little deload, y’all! That doesn’t mean this will be an easy day. Use the slow tempo (and forced lighter loads) to dial in midfoot balance, bar path, and your ownership of the movement.
Press/DL/Bench: Tempo is @ 31X1…
3 Seconds Down (from the top of the rep)
1 Second Dead Stop Pause at Bottom
X = Explode/Drive Up
1 Second Pause at Top
While this will look a bit dfferent for each lift, the intent is the same. Freeze and completely stop the momentum on the bar at the top and bottom of each rep for a full second. Maintain a “3-one-thousand” count on the way down for each rep.
Back Squat: Pause for 1 second at each position: 1/4 squat, just above parallel, full depth, then stand.
*Tomorrow we have handstand push-ups, sandbag squats, handstand walking, and sandbag ground to shoulder. Weeeeee!
METCON
For Max Calories
1:30 Row
1:30 Rest
1:30 Bike
1:30 Rest
1:00 Row
1:00 Rest
1:00 Bike
1:00 Rest
0:30 Row
0:30 Rest
0:30 Bike
0:30 Rest
Notes
Start hot. Stay hot. Let’s ride!
Programming Template: Week 4/8
November 2026 Member of the Month: Eric Arbitman
Eric joined CrossFit South Brooklyn in 2015 and has been a steady presence in the gym ever since. He’s completed every Open workout Rx for the past ten years and regained strict ring muscle-ups he thought he’d lost for good.
Through the pandemic and life’s ups and downs, the gym has been a place to work on his fitness and get his head straight. His advice to new members is a good reminder for all of us: “Remember why you showed up the first time.”
We’re so glad you’re part of the CFSBK family, Eric! Congratulations!
Name: Eric Arbitman
Where were you born, and where did you grow up?
New York – born and raised.
How long have you been CrossFitting, and how did you find your way to CFSBK?
In Q4 2015, life pushed me to look for a healthy physical outlet. At the same time, CrossFit was surfacing and grabbed my attention immediately. I searched for local CrossFit gyms, signed up for CFSBK Foundations with Chris Fox(!!) and Coach Whit(!!), and have been a member since.
What was your first impression of the gym like?
I loved the vibe, was so impressed by the people and what they were doing, and was very intimidated.
Any other memorable experiences or memories?
So many !!
One in particular was doing group class down the block at the Thomas Greene Playground handball courts during the pandemic. That stands out for me because the pandemic was a real test for all of us. It was such a strange time. I remember one day coming to the gym with my own wall ball to use the black square on the outside face of the gym as a target because I felt like I needed somewhere to go workout. Those early group classes at the playground, with all the strangeness of masks and social distancing, were a lifeline. David really came through for his members, and his members really came through for him. CFSBK not only survived the pandemic, but also crushed it !!
What role does the gym play in your life?
CFSBK has been a source of stability. It’s where I go to work on my body and (try to) get my head straight. Over the years, CFSBK has been a consistently excellent place for me to test and work on various aspects of my fitness including strength, endurance, mental toughness, recovery, and healing.
Can you share a memorable experience, achievement, or moment from your time at CFSBK?
I feel pretty good about having done the Open for the past 10 years, and that despite life’s challenges, I have done every open workout @ Rx the past 9.
What are your current fitness goals?
Keep making gains.
Take care of and enjoy my body.
Ask me about that time I did strict ring muscle-ups after years of believing they were gone for good.
What’s been your favorite Question of the Day, and what was your answer?
My favorite was: “What is your favorite thing to do on a Sunday?” Most people answered with something like ‘sleep late’ or ‘brunch with friends’, but my answer was less appropriate. Despite the awkward silence that ensued after I answered–I still stand by it !!
Program your dream workout:
Partner workout with Danielle Brandon.
Program your nightmare workout:
Anything with rope climbs. I learned the hard way that I’m much better at getting up the rope than getting back down. (Side note: that’s not to minimize how good I felt when I first got up the rope. That was huge. But now that I did it, it’s not something I feel I need to do again).
Favorite and least favorite lift:
Every lift has been my most and least favorite at some point.
How do you spend your time outside of CFSBK?
I love the scene that’s popped up in the East Williamsburg area. There are some really cool places to listen to music that have attracted some amazing artists and DJs. This past month I saw Rodriguez Jr outside @ Refuge, Sasha & John Digweed inside @ Knockdown Center, and Sébastien Léger in the ruins behind the Knockdown Center. All three nights were amazing. The music was awe-inspiring. The vibes and energy were so good, so fun, and so intense.
Do you have any hobbies?
Working out (duh).
What are you currently recommending?
I’m a huge electronic music person and there is some really amazing music being put out. Tigerhook has a brand new EP out on John Digweed’s label that I’m listening to right now. It’s four tracks, each with a unique vibe, and all with a big room sound. ‘What Music’ in particular is getting me. And I’m loving Radio Slave’s remix of Slope114’s ‘We’ll Find Our Way’. It’s deep and dark, and the vocals are beautiful and uplifting. Other big tracks for me are Pig&Dan’s ‘Mother Nature’, Samm and Ajna’s Remix of ‘Home’, Yunus Guvenen’s ‘Tresor’, and Sébastien Léger’s ‘Caprice’.
On a different note, I’m also loving Beth Orton’s new album ‘The Ground Above’. Her lyrics. Her voice. The music. It’s just wow. I’ve been listening to Beth Orton for over 30 years, dating back to her vocals on ‘Water From a Vine Leaf’, and one of my favorite tracks of all time ‘Stars All Seem to Weep’. It’s amazing to be so touched by an artist again decades later.
Any advice for new CFSBKers?
CrossFit is hard.
CrossFit reveals your strengths and your weaknesses, and can strengthen both— if you do it.
Get proper kicks. Running sneakers aren’t great for CrossFit.
Know when it’s time to push yourself, test your limits, and really bring it. Or as legendary coach Chris Fox said to me: “put some weight on the bar.”
Know when it’s time to back off, recover, and allow yourself to heal.
Remember why you showed up the first time.
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