Workout of the Day

STRENGTH

Back Squat
Heavy 3, then AMRAP @ 85%

Notes
In roughly 6-8 total sets, work up to a heavy set of 3 reps, then take your highest successful 3 rep weight, drop to 85% and perform 1 max effort set. The AMRAP should leave you with 1, maybe 2 reps in reserve.

Example:
35×10
65×6
85×4
95×2
– – –
105×3
115×3
120×3
– – –
102xAMRAP

PARTNER METCON

6 Rounds For Time (3 each)
40′ DB Front Rack Walking Lunge @ 50/35/20# ea
200m Run

Notes
Intent <13 min

Steady on the lunges, easy out the door, fast on the run. There’s only 3 rounds each here; don’t hold back.

Lunge: Heavy load that you can do unbroken with consistent mechanics.

Run: <1:15
A. 130m
B. Run for 30 sec in any direction at a sustainable pace, then run back.

Run substitute = 400-500m Bike

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CrossFit Group Class Programming Template (WK2/8)

The calm before your Murph heat starts

Register for your Murph Heat

This year will be our 18th annual Memorial Day “Murph” event! As always, we’ll be running heats of this workout all morning with the CFSBK community. The event is on Monday May 26th and we’ll be blasting off heats every half hour from 8am until 11am. Are you scurred? It’s okay! We’ll have plenty of scaling options available and you can learn more about the event here.

Sign ups so far!

8am 13/25
8:30am 2/25
9am 23/25
9:30am 24/25
10am 25/25
10:30am 16/25
11am 8/10 (15 spots reserved for the Phoenix)

Register here (scroll to the end of the page for all heats) to claim your spot.

Potluck Contributions for Murph

As always, we’ll be grilling for Murph! CFSBK will provide the meat (and meat alternatives) buns and beverages but we ask that CFSBK members bring a side (fruit, chips, etc) for our Murph potluck! For beverages we will provide water, seltzer and some beer, but feel free to BYOB if you’d like.

Workout of the Day

FLOATER STRENGTH

A. Back Squat: Heavy 5, then AMRAP @ 90%
B. Snatch: 6-9 sets x 2 reps
C. Bench Press: 4×6-8, building or across
D. Deadlift: 4×6-8, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)

Notes
Tomorrow we have back squats, running, and wall ball shots.

You may superset your main lift with another DB/KB or bodyweight movement.

If you are looking to keep up with your strict pull-up or chin-up strength, use the following progression to guide you in working productively:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unroken reps: perform as written.
< 5 unbroken reps: perform a cluster of 2+2+2 or 1+1+1, with 20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible

METCON

For Time:
750/600m Row
60 Alternating DB Snatches @ 50/35#

Notes
Intent < 8 min

Today’s workout is quick and dirty. Choose your pace wisely on the erg so you can attack the DB Snatches. Have a good mental gameplan in place for making your way through those 60 reps.

Athletes who are very comfortable with this movement and typically finish RX’d workouts at the head of the pack might consider scaling up to a heavier DB today.

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CrossFit Group Class Programming Template (WK1/8)

Asta watching Charlotte do some extra high Wall Ball Shots back when we were operating out of the Brooklyn Lyceum (2008?)

Richard Greenspan and BCHS inviting you to their Gala

Hello CFSBKers, longtime gym member Richard Greenspan here. I’m excited to invite you all to the Brooklyn Community Housing & Services’ Pathways to Home Gala on May 21 at the Brooklyn Museum! This special evening raises critical funds to provide safe housing and supportive services for formerly homeless individuals and families in Brooklyn.Especially important this year because of the targeted cuts to Medicaid being considered in Washington.

You might remember BCHS from CFSBK’s Fight Gone Bad fundraiser in October.

For over 40 years, BCHS has empowered 1,200+ individuals and families annually to maintain health, independence, and dignity—work that’s more crucial now than ever. As a board member of this incredible organization, I invite you to join me in celebrating the work BCHS is doing to end homelessness in Brooklyn.

Join us for an inspiring night with great food, drinks, and company—all in support of ending homelessness. Tickets and sponsorships are available at bchands.org/2025gala.

2019 Rogue Invitational | Snatch & Press

Looking for some pre or post workout inspiration? Check out the best of the best performing this DB Snatch / HSPU workout from the 2019 Rogue Invitational. The video is cued up to start on the final men’s heat.

3 Rounds for Time
20 Dumbbell Snatches (100/70 lb)
9 Strict Paralette Handstand Push-Ups (4/2 in)

Workout of the Day

“The Chief”

Max rounds in 3 minutes of:
3 Power Cleans
6 Push-Ups
9 Squats

Benchmark loading 95 / 135 lb

Rest 1 minute. Repeat for a total of 5 cycles.

Notes
Track back to 4/2/22!

This is an oldie but a goodie, first posted to the CrossFit mainsite in 2008. Click the link to learn more about who this workout is dedicated to. If you’ve met the chief before, reflect back on previous efforts and see if you can squeeze out a few more rounds/reps today.

At the start of each interval, begin with the power cleans regardless of where you left off on the previous cycle.

Power Clean: Light to moderate, either quick singles or touch and go. There will be people doing push-ups in front of you so control your barbell!

Push Ups:
A. 3 reps on toes
B. 6 Elevated

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CrossFit Group Class Programming Template (WK1/8)

Eduardo all smiles after completing Murph!

“Murph” is 10 days away!

This year will be our 18th annual Memorial Day “Murph” event! As always, we’ll be running heats of this workout all morning with the CFSBK community. The event is on Monday May 26th and we’ll be blasting off heats every half hour from 8am until 11am. Register here (scroll to the end of the page for all heats) to claim your spot.

There will be grilling, a potluck, some games, good times and a hard workout.

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.

Scaling: We will provide several modified versions of Murph which you can choose from to get a challenging but appropriate experience. While this workout will be challenging, the event is completely inclusive and everyone will be able to participate regardless of ability.

Who was “Murph” and our benefactor K9s for Warriors

Memorial Day recognizes the human cost of war. We perform this workout to reflect upon the realities and ultimate sacrifices service members have made while serving in the United States Armed Forces. For some additional context about this event check out these reflections about Memorial Day Murph from CFSBK coaching alumni Noah Abbott.

This workout is dedicated to United States Navy Lieutenant Michael Murphy who perished in 2005 during combat in Afghanistan. Michael Murphy was posthumously awarded the medal of honor and purple heart for his service. He was also CrossFitter who created this workout which he originally called “Body Armor” because he would perform it with his body armor vest that would be worn during deployment. This workout was later renamed “Murph” in his honor and is performed all over the country and beyond on Memorial Day.

Murph is a free event and we request that members make a donation on behalf of team CFSBK to K9s for Warriors which trains service dogs for veterans suffering from PTSD.

Workout of the Day

FLOATER STRENGTH

A. Back Squat: Heavy 5, then AMRAP @ 90%
B. Snatch: 8 sets x 2 reps, building
C. Bench Press: 3×6-8, building or across
D. Deadlift: 3×6-8, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)

Notes
Tomorrow we have power cleans, push ups, and air squats.

If you missed Wednesday’s Snatch 1 RM day and consider yourself an intermediate or advanced lifter, feel free to go for a heavy single today! Otherwise, use the structure listed above and focus on crisp, technically sound lifts.

If you are looking to keep up with your strict pull-up or chin-up strength, use the following progression to guide you in working productively:

If you have…
> 10 unbroken reps: consider adding load.
5-10 unbroken reps: perform as written.
< 5 unbroken reps: perform a cluster of 2+2+2 or 1+1+1, with 20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible

For everything other than the snatch, athletes may superset their main movement with another DB/KB or bodyweight exercise.

METCON

2 Rounds for Time
550m Run
7 Wall Walks

Notes
Intent < 10 min Straightforward work here! Be measured in your first run to set yourself up for success on a sizable chunk of wall walks. Then you can dial your intensity up as appropriate to tackle round 2! Run: If your pace > 10 min/mile, scale to 400m.
If you’re building tolerance for running, scale to 3 min x 30 sec run / 30 sec walk.

Wall Walks: < 2 min
A. 4-5 full ROM
B. 4-5 partial ROM
C. 4 x 10 sec Angled Wall Hold / 10-20 sec Rest

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CrossFit Group Class Programming Template (WK1/8)

The inaugural CFSBK Run Club class! Kris, Jessica, Dan, Matt, Charlie, Coach Ashley, Nora, Emily and Greg

Wednesday was our very first CrossFit Run Club class led by coach Ashley. This class meets once a week and is open to all CFSBK members as one of your weekly classes. Each session will include a ~3-mile group run designed to improve your endurance and overall running efficiency. Modifications are available to ensure every participant, regardless of their current fitness level, feels challenged and supported.

No prior running experience is necessary. Just bring your vibes and a pair of running shoes!

This class will be led by longtime CFSBKer and accomplished runner Ashley Macha. Ashley even just earned her Abbott World Majors Six Star medal! last Monday after her performance at the Boston Marathon!

Day: Wednesdays from May 14th for 8 weeks
Time: 6:30pm
RSVP in ZenPlanner like you would for any Specialty Class!

Coach Ash with her mini whiteboard brief😯

What and why

Nora and Emily are having a BLAST

Workout of the Day

STRENGTH

Bench Press
3×6-8, building or across

Notes
Take 2-3 warm up sets and then 3 work sets at the rep range listed. If you were doing bench press on floater strength days in the last cycle, look back to reference your numbers. Aim to leave 1-2 good reps in the tank on each set.

METCON

4 Intervals of:

AMRAP 2:00
6 Horizontal Ring Rows
12 Alternating DB Box Step Ups
Row for Calories in remaining time

Rest 2:00 between intervals.

Notes
Intent for today is a tough variation for you on the ring row, a heavy load that slows you down for step ups, and then sustainable but challenging effort on each row.

Ring Row: Full prescribed movement as shown in video with feet on bench, body parallel to floor at start and finish of each rep. Scale by placing feet to floor and adjusting the angle so you are doing a tough 6 reps in 1-2 sets.

Step Ups: 12 alternating, 6 each leg
24/20/16″
50/35/20# ea hand

Scale as needed so you can stand all the way up on the leg that is leading the rep, rather than having to put your other foot down on the box to assist.

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CrossFit Group Class Programming Template (WK1/8)

CFSBK Hall of Famer Jack L back on the platform with coach Jeremy

Here’s a throwback pick of Jack back in 2009 when we were still in the Lyceum. Also pictured is Coach Jess Fox, Rebecca, Snip and Tamson (still a member!) hanging out after “Fight Gone Belated”

Workout of the Day

Snatch

Intermediate/Advanced: 1 Rep Max
Beginner: 8 x 2, building

Notes
Snatches can be power or full/squat today, athlete’s choice. Keep in mind int/adv lifters will do percentage-based wave loading during this cycle, so you should perform the lift you intend to do most frequently.

If you are brand new to CrossFit, or to this lift, choose the beginner track. Do one set of 2 reps every 2 minutes or so, building in weight as feels appropriate for today and settling in when you find a load that feels like it gives you feedback, and you can still move through clear positions as you explore the technique.

For int/adv lifters, today is a day to see what you can do! Whether or not this is your favorite lift, set yourself up for success. Be intentional with each rep in your warm up and choose a positive mindset before attempting your heavy singles. Some athletes will want to relax, clear their minds, and trust their technique. Others will need to get revved up and just send it. Either way, let’s commit to our lifts and make some memories!

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CrossFit Group Class Programming Template (WK1/8)

Asha B, overhead at CFSBK in 2013

Timing at the top of the pull of the snatch

Watch this 1:00 video which talks about changing direction at the top of the pull in the Snatch, then watch Mat Fraser snatch 315 and see if you can do the same today.

Workout of the Day

For Max Reps:
4 min Burpees to Target
2 min Rest
4 min Bike Calories
2 min Rest
4 min Shuttle Runs (1 rep = 40′)

Notes
This looks like a series of short workouts, but go into it with the 16′ total timestamp in mind. Work hard near your threshold, but be wary of flying too close to the sun early on this one.

Shuttle run: 1 rep = 40′ segment = “down and back.” On each 20′ turnaround, both feet and one hand must touch the floor outside of the tape line. You might want a whiteboard here with hash marks to keep track of your reps.

Burpees: For your target, use a pull-up bar that is above your standing reach. Touch with both hands on each rep. Scale as needed to maintain good mechanics in your movement. One idea would be to do a “full” burpee with chest to floor for the first 2 minutes and then take the push-up portion out for the second 2 minutes.

ASSISTANCE

3-4 Rounds for Load + Quality
1 min Sandbag Bear Hug Hold, as heavy as possible
20 sec Hollow Hold
15 reps each: Side Plank Raises on Forearm or Hand

Notes
The hollow hold is intentionally not too long of an isometric today, so you can focus on being as “virtuous” in your position as possible. Review the video above for a great visual demonstration as well as some very clear points of performance to aspire to!

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CrossFit Group Class Programming Template (WK1/8)

Mikey, Mel, Mark, Sophia, Elad, Gene and Tim feeling pumped after their hard work at Coach Whitney’s Butterfly Pull-Up clinic last weekend! They worked shapes, coordination and timing to help them learn to fly!

CFSBK Run Club Starts Tomorrow!

CFSBK Run Club is for everyone, whether you’re lacing up your first pair of running shoes or you’re a seasoned runner looking for a supportive group.
Each session will include a ~3-mile group run designed to improve your endurance and overall running efficiency. Modifications are available to ensure every participant, regardless of their current fitness level, feels challenged and supported.

More than just a workout, the CFSBK Run Club brings our community together to connect with fellow runners, push limits together, and celebrate everyone’s progress.

No prior running experience is necessary. Just bring your vibes and a pair of running shoes!

This class will be led by longtime CFSBKer and accomplished runner Ashley Macha. Ashley even just earned her Abbott World Majors Six Star medal! last Monday after her performance at the Boston Marathon!

Day: Wednesdays from May 14th for 8 weeks
Time: 6:30pm
RSVP in ZenPlanner like you would for any Specialty Class!

Workout of the Day

STRENGTH

Back Squat
Heavy 5, then AMRAP @ 90%

Notes
In roughly 6-7 total sets, work up to a heavy set of 5 reps, then take your highest successful 5 rep weight, drop to 90% and perform 1 max effort set. The AMRAP should leave you with 1-2 reps in reserve.

Example:
45×10
95×8
125×5
145×3
– – –
155×5
165×5
170×5
– – –
155xAMRAP

Coaching Focus: Pacing between reps as your bar speed slows down.

METCON

For Time
60 Double Unders
20 Chest to Bar Pull-Ups
60 Double Unders
20 Chest to Bar Pull-Ups
60 Double Unders

Notes
Intent <10 min

Pull-Ups: Full volume is appropriate if you can do 6+ unbroken reps. If scaling, choose a challenging variation you can do in 2-4 quick sets consistently.
A. 10-15 CTB kipping
B. 10 Strict CTB
C. 10-20 chin over bar kipping
D. 10 Strict chin over bar
E. 10-15 Toenail Assist

DU: Scale so you spend no longer than 90 sec on the jump rope each time.
A. 30-60 DU’s
B. 60-90 sec practice
C. Orthopedic Modification: 20 Pogo Hops + 15 Ball Slams

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CrossFit Group Class Programming Template (WK1/8)

Last Friday’s 5th Annual Strong Sets comedy show was a HUGE success!! We had over 85 people come out to the event! Thank you SO MUCH to Coach Katie, Danny, Maria and Courtney for putting on such an amazing event for our community. See you next year!

ICYMI: Programming!

Yesterday we posted Coach Whitney discussing the next 8 weeks of programming. Check out the video below for a primer. You can also see the video AND a text version via the programming link above the daily picture.

Workout of the Day

FLOATER STRENGTH

A. Power Clean and Push Jerk, EMOM x 10 min: 3 reps @ 55-65%
B. Back Rack Reverse Lunge, 3×6-8ea
C. Front Squat, 5×2
D. Bench, 5×2
E. Deadlift, 5×2

Notes
Tomorrow we have back squats, chest to bar pull-ups, and double unders.
C&J: After warming up to a moderate load, do 3 reps every minute on the minute for 10 sets. Focus on making your lifts as clear, crisp, and confident as possible.
Lunges: Aim to add a bit of load to what you did last week. Rest between sides as needed.
Squat/BenchDeadlift: You can build or go sets across today, using previous weeks as guidance. At least three of your work sets should be RPE 8.5/10 or higher, with just 1 rep left in the tank.

Athletes can superset their main lift with another bodyweight or DB/KB movement.

PARTNER METCON

For Time:

5,000m Bike

-and at the same time-

8 Rounds (4 Each) of:
80′ Dual KB Front Rack Carry (24/16/12kg ea hand)
40′ Dual KB Suitcase Walking Lunges

Notes
Intent < 13 min

Both athletes are working the whole time today. Partners work together to finish both the bike distance and the carries/lunges, alternating after each round of the couplet, as follows:

Partner A completes one round carry + lunges while Partner B bikes to chip away at the 5K. Then switch places and continue.

The workout is complete when the bike reads 5000m (or 3.1 miles) and each partner has done 4 rounds of the couplet, 8 total. It’s possible that one element will be complete before the other. Work until both are done!

80′ = 4 x 20′ segments (2 “down-and-backs”)
40′ = 2 x 20′ segments (1 “down-and-back”)

Lunges: Toes start behind one tape line and heels finish beyond the next to clear a 20′ segment. Don’t short it!

Scale loading and distance as needed to finish a challenging workout in under 13 min. Ideally use the same set of KB’s for the carries and lunges. If needed, scale one or both movements so individual rounds don’t take longer than 90 sec.

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CrossFit Group Class Programming Template (WK8/8)

Workout of the Day

5 Intervals of,

In 1:30:
9 Kipping Toes to Bar
12/9/6 Calorie Row
Max Reps Overhead Squat @ 135/95/65#

Rest 1:30 between intervals.

Notes
Intent is to have at least 20 seconds for OHS in each round. Scale volume, load, and/or movement complexity as needed to achieve that across most rounds!

Use mindful transitions to get the most out of today’s workout. Keep the foot-straps on the erg loose so you can step in/out easily.

TTB: Ideally unbroken today.
A. 4-7 Kipping
B. 4 Strict
C. Kipping Hanging Leg Raises OR V-Ups

Row: < 40 sec

OHS: Moderately heavy. You may squat snatch the first rep or power snatch and organize yourself before starting.

For many athletes, the time will go fast here, and you’re under fatigue. Humble yourself and choose a load you know you can move with consistently good mechanics. Using an empty barbell will still provide a challenging workout today to those who struggle with this variation!

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CrossFit Group Class Programming Template (WK8/8)

Morit S Overhead Squatting at CFSBK

Overhead Squatting Safely & a Throwback

This 2:00 CrossFit.com video originally posted in 2014 shows a non snatching method of getting the barbell overhead as well as some discussion on bailing. It features CrossFit legends Eva T and Annie S

This video, originally recorded in 2007, is a clip from one of the early CrossFit Level 1 Seminars. To demonstrate the demands of the overhead squat—particularly flexibility, balance, and stability—CrossFit founder Greg Glassman would select the biggest, strongest guy in attendance to challenge Nicole Carroll to a 95 lb overhead squat contest. The common results are shown below.