Workout of the Day

Half Murph

For Time:
800m Run
50 Pull-ups
100 Push-ups
150 Air Squats
800m Run

Notes
Partition the pull-ups, push-ups and air squats as needed. Start and finish with an 800 meter run.

Scale as needed to complete your version of the workout in under 30 minutes.

Run < 5 min
A. 550m
B. 400m

Pull-up Scaling:
A. Reduce Volume
B. 25 Band or Foot Assisted Pull-ups + 25 Jumping Pull-ups

Push-up Scaling:
A. Reduce Volume
B. Mix Push-Ups + Elevated Push-ups (ex: 20 from floor, 80 elevated)
C. Elevated Push-Ups

ASSISTANCE

Every 2 min x 3 Sets

“Durante Core!”
10 Hollow Rocks
10 V-Ups
10 Tuck-Ups
10 sec Hollow Hold

Notes
Complete the above as an unbroken complex every 2 min x 3 sets. Maintain virtuosity as fatigue accumulates!

This is harder than it looks on paper. Scale by reducing the volume of some or all of the movements, such that you can finish the set in 1 minute or less in good form. Example: 7 reps of each movement.

(Programming Template: Week 3/8 )

April 2026 Member of the Month: Lisa Rondholz

Lisa has been a beloved part of our community since the end of 2018. What keeps her coming back? The incredible coaches, the tight-knit community, programming that makes her feel strong both physically and mentally, the dogs (shoutout to Mamma!!), and the friendships that turn the 5:30 crew into her daily motivation. For Lisa, CrossFit South Brooklyn is all about accountability for her overall health – and feeling at home.

Since joining, she’s gotten stronger than she ever thought possible. From finally stringing together double-unders to carrying extremely heavy items up two flights of stairs without a second thought, she continues to build strength in ways that show up both in and out of the gym. Her current goal? Keep moving her body for as long as she can – and always choose the stairs.

Thank you for bringing your energy, consistency, and most excellent Lisa magic to the gym every time you walk through the door. You’re a huge part of what makes CFSBK so special, and a great reminder to all of us to keep showing up, keep going, and, of course, always order dessert. Congratulations!

Name (and any nicknames):

Lisa! I have other nicknames, some still use them, all have a story attached to them – Liza, Dottie, Mayor, Klume.

Where were you born, and where did you grow up?

I was born and raised in Northern NJ and spent a couple of years in San Diego. I’ve been in BK since 2009 while also splitting my time in the Catskills.

How long have you been CrossFitting, and how did you find your way to CFSBK?

2016 was the beginning for me – I started taking HIIT classes in the Crossfit Prospect Heights space (RIP) and was persuaded to start taking CrossFit classes instead shortly after. Fell in love with it and that was that. Made my way over to CFSBK at the end of 2018 and never looked back. I had a few friends who were members of CFSBK and raved about the space and coaches, so it felt like a no-brainer – and it was. 

What keeps you coming back to CFSBK?

So many things – the coaches, the community, the programming, feeling strong both physically and mentally, the dogs (Mamma!), the friendships – the list goes on and on. When I’m feeling unmotivated, all I have to do is look at the 5:30 sign-up and see the crew already there, and it’s enough to get me together and show up for class. Thanks everyone!

CFSBK feels like home and I truly miss it when I’m away for too long.

What does CFSBK mean to you?

Accountability for my overall health!

How has the gym changed your life?

I probably wouldn’t be lifting as heavy, or believe I could, without the coaches and members cheering me on. It gives me structure and reminds me to stay active, be consistent, and keep trying things I once thought were impossible. Also, I can now carry very heavy things up two flights of stairs to my apartment without help.

Can you share a memorable experience or achievement from your time at CFSBK?

Bad: Missing a box jump and skinning my shin – ouch. 

Good: Finally stringing together double unders.

What are your current fitness goals?

A long time ago, my friend said to me something along the lines of, “when I have the option of the stairs or the escalator in the subway, I take the stairs, it’s a life choice”. We laughed, but I think about it every time I’m presented with the option. My fitness goals are to always take the stairs and to keep my body moving for as long as I can.

Program your dream workout:

Any workout with:

Deadlifts

Kipping pull-ups

Rowing or running

Program your nightmare workout:

Any early workout before 10am. I don’t care what it is, it’s going to be a nightmare.

Favorite and least favorite lift:

Favorite: Deadlifts

Least Favorite: Snatches

How do you spend your time outside of CFSBK? Do you have any hobbies?

Is working a hobby? Running Ops at Threes Brewing, running a cocktail business upstate with my husband, going to shows, spending time with friends and family, sleeping. I recently bought a ukulele, so we’ll see how that goes.

What are you currently recommending (books, shows, food, etc.)?

My forever recommendation is to always order dessert.

Any advice for new CFSBKers? 

Show up, listen to the coaches, have fun and go at your own pace – no egos here!

Workout of the Day

FLOATER STRENGTH

A. Strict Pull-Up, 6×4
B. Back Squat
C. Strict Press
D. Deadlift
E. Bench Press

Notes
Choose one of the options above to round out your training week. Tomorrow we have running, pull-ups, push-ups, and squats.

5/3/1 3 week explained

For Pull-Ups, add load, perform at bodyweight, do negatives, or use foot assistance as needed. Today the goal is to add one set of work to what you did last week.

PARTNER METCON

For Time
20-18-16-14-12-10-8-6-4-2 Calories, Each Partner
Bike, Row, or Ski

Notes
Time cap: 16 min.

In this workout, athletes will trade intervals on one machine.

Partner A completes 20 calories, then Partner B completes 20 calories. Partner A comes back in for 18, Partner B 18, etc. all the way until 2 calories each.

As the workload decreases, aim to increase your effort and output on the machine! Work hard and have fun today. Can you beat the time cap??

(Programming Template: Week 3/8 )

Welcome new Foundations Grads Tatiana, Jamie, Michael and Jason!

How to Ski Erg

This 1:30 video is a good basic primer on the set up and execution of the ski erg. The biggest mistake people tend to make is fully extending their arms at the top and bottom of each stroke. Note the more limited ROM in the work phase of each stroke.

Workout of the Day

3 Rounds for Time:
7 Hang Power Cleans (185/125#)
7 Front Squats (185/125#)
7 Bar Muscle Ups

Notes
This is a high-skill, relatively heavy workout that will train our strength, power, discipline, technique, and grit.

When scaling, use a heavy load for the barbell that challenges you. The weight is appropriate if you need to break it up into 2 or even 3 sets on one or both movements as you fatigue. If you can breeze through easily unbroken, it’s too light.

Barbell: +/185/165/145/125/115/105/95/85/-

BMU (1-3 Sets/Round)
A. 3-5 BMU
B. 7 Chest to Bar Pull-Ups + 7 Matador Dips
C. 7 Pull-Ups + 7 Push-Ups
D. 7 Jumping Pull-Ups + 7 Elevated Push-Ups

(Programming Template: Week 3/8 )

Our first CFSBK Run Club class for 2026 was a hit! Tuesdays at 6:30pm, all levels welcome.

Our Front Desk is Hiring!

A quote from former CF Games athlete and CF-Level 3 Trainer Adrian Conway to inspire you today

CrossFit is a thinking person’s training method. Every day asks you to make decisions.

How should you pace this workout?
What weight is appropriate today?
Should you break those reps early or push through?
Is today the day to scale… or the day to challenge yourself differently than normal?
Those choices matter.

Because the real adaptation of training isn’t just physical. It’s psychological. It’s awareness. It’s learning how to read your body, adjust under fatigue, and stay composed while things get uncomfortable

Anyone can shut their brain off and suffer. But it takes discipline and intelligence to move well when you’re tired.
It takes self awareness to scale appropriately.
It takes growth mindset to treat every workout as practice for becoming better.

Workout of the Day

STRENGTH

Strict Press
70% TM x 3
80% TM x 3
90% TM x 3+

Training Max = 90% 1RM

Notes
This is our “3” week of the 5-3-1 cycle. Your Training Max (TM) is 90% of your 1 Rep Max. Use TM to calculate the three percentages listed.

5/3/1 3 week explained

METCON

3 Rounds for Time
75 Double Unders
15 Handstand Push-Ups

Notes
Intent ~5-9 min

For a few athletes, this will be an all out sprint. For many of us, pacing and breaking things up early will set us up to get our best time and keep intensity high in that third round as fatigue accumulates.

DU: < 90 sec/round
A. 40 DU
B. 20 DU
C. 1 min Practice
D. 90 Single Unders

HSPU: 1-3 Sets. To execute the movement with full range of motion, your head will touch down to the same level/surface your hands are on. Pre-requisite to kip is at least 1 strict full ROM rep.

A. 7-10 HSPU, full ROM
B. 10-15 HSPU, partial ROM (1 abmat)
C. 15 Box Pike HSPU
D. 15 Heavy DB Push Press

(Programming Template: Week 3/8 )

Toni and Erick enjoying the warmer weather

Help Lester bring the queer face of war to Europe

It’s been an amazing ride since launching The Queer Face of War in the US this spring, in including an amazing DC kick-off at Politics and Prose with Law Dork’s Chris Geidner and a standing-room-only event at MoMA PS1 in New York with CNN’s Miriam Elder.

I was also deeply humbled by the coverage of the release, especially Kellye Eisworth’s review in the influential photography publication Lenscratch, who wrote, “At once a record of war and a testament to courage, The Queer Face of War reminds us that democracy is measured not only by borders defended, but by the dignity afforded to those within them.”

This has led to some incredible invitations to share the project across Europe this summer. Three highlights include:

Eurovision Song Contest, Vienna: QFW has been selected to be part of Eurovision’s official “Offstage” program, with a gallery show of the work promoted to the thousands who will come to the city for the contest’s finals in May.

Pride Month Exhibition, Kyiv: I’m thrilled to be working with the Ukrainian organizations Insight and LGBTQI+ Military and Veterans for Equal Rights to present a special exhibition of QFW in Kyiv to mark Pride Month in June.

World Pride, Amsterdam: A QFW exhibit will also be featured as part of the World Pride program in Amsterdam at the end of July and beginning of August.
This is an incredible opportunity to build solidarity with Ukraine and queer people everywhere fighting authoritarianism.

But I need your help to make it happen. Most of the costs of the exhibits aren’t covered by the organizers. I need to raise funds to cover expenses like printing and travel costs—which have skyrocketed in recent weeks.

Please help Lester reach his goal of $5,000 raised for this incredible mission and journey

Workout of the Day

STRENGTH

Every 4 min x 5 Rounds
3 Deadlifts
6 Tall Box Jumps

Notes
Deadlifts are dead stop today. Reset on the floor for each. Use a relatively heavy load, RPE 8-8.5. You should have 1-2 reps in the tank on every set.

After your third rep, move immediately to the box. Use a box that allows you to land with knees and hips extended or mostly extended. The intent is to practice an explosive jump after the heavy lift. Don’t rush your reps.

ASSISTANCE

3-4 Rounds
45 sec Weighted Forearm Plank
10 ea Single Leg Box Hamstring Curl

Notes
Use a controlled tempo on the curls, aiming to keep some tension in the leg that’s working for the entire set.

(Programming Template: Week 3/8 )

Neil F opting for the 100lb Sandbag squats during yesterday’s metcon

“Tall” Box Jumps

This variation on a box jump aims to maximize the displacement of your mass from the ground to on top of the box. By landing “tall” you have to jump higher.

Workout of the Day

STRENGTH

Back Squat
70% TM x 3
80% TM x 3
90% TM x 3+

**Percentages are all of Training Max (90% 1RM)

Notes
This is our “3” week of the 5-3-1 cycle. Your Training Max (TM) is 90% of your 1 Rep Max. Use TM to calculate the three percentages listed.

5/3/1 3 week explained

METCON

AMRAP 10 Min
8 Strict Chin-Ups
8 Goblet Squats (32/24kg)
16 Abmat Sit-Ups

Notes
Let founder of CrossFit Greg Glassman’s 2005 article about Virtuosity inspire your workout today. Strive to perform the common uncommonly well. Recommit yourself to mastery of the basics and progress will flow!

Chin-Up (1-3 quick sets)
RX+ Strict Chest to Bar
A. 4-6 Strict Chin-Ups
B. 8 Foot or Band Assisted

KB: Heavy, unbroken.

(Programming Template: Week 3/8 )

Coach Suzanne Michelle setting up for some deadlifts

Fundamentals, Virtuosity, and Mastery: An Open Letter to CrossFit Trainers

CrossFit Journal August 2005
Greg Glassman

In gymnastics, completing a routine without error will not get you a perfect score, the 10.0—only a 9.7. To get the last three tenths of a point, you must demonstrate “risk, originality, and virtuosity” as well as make no mistakes in execution of the routine.

Risk is simply executing a movement that is likely to be missed or botched; originality is a movement or combination of movements unique to the athlete—a move or sequence not seen before. Understandably, novice gymnasts love to demonstrate risk and originality, for both are dramatic, fun, and awe inspiring— especially among the athletes themselves, although audiences are less likely to be aware when either is demonstrated.

Virtuosity, though, is a different beast altogether. Virtuosity is defined in gymnastics as “performing the common uncommonly well.” Unlike risk and originality, virtuosity is elusive, supremely elusive. It is, however, readily recognized by audience as well as coach and athlete. But more importantly, more to my point, virtuosity is more than the requirement for that last tenth of a point; it is always the mark of true mastery (and of genius and beauty).

There is a compelling tendency among novices developing any skill or art, whether learning to play the violin, write poetry, or compete in gymnastics, to quickly move past the fundamentals and on to more elaborate, more sophisticated movements, skills, or techniques. This compulsion is the novice’s curse—the rush to originality and risk.

The novice’s curse is manifested as excessive adornment, silly creativity, weak fundamentals and, ultimately, a marked lack of virtuosity and delayed mastery. If you’ve ever had the opportunity to be taught by the very best in any field you’ve likely been surprised at how simple, how fundamental, how basic the instruction was. The novice’s curse afflicts learner and teacher alike. Physical training is no different.

What will inevitably doom a physical training program and dilute a coach’s efficacy is a lack of commitment to fundamentals. We see this increasingly in both programming and supervising execution. Rarely now do we see prescribed the short, intense couplets or triplets that epitomize CrossFit programming. Rarely do trainers really nitpick the mechanics of fundamental movements.

I understand how this occurs. It is natural to want to teach people advanced and fancy movements. The urge to quickly move away from the basics and toward advanced movements arises out of the natural desire to entertain your client and impress him with your skills and knowledge. But make no mistake: it is a sucker’s move. Teaching a snatch where there is not yet an overhead squat, teaching an overhead squat where there is not yet an air squat, is a colossal mistake. This rush to advancement increases the chance of injury, delays advancement and progress, and blunts the client’s rate of return on his efforts. In short, it retards his fitness.

If you insist on basics, really insist on them, your clients will immediately recognize that you are a master trainer. They will not be bored; they will be awed. I promise this. They will quickly come to recognize the potency of fundamentals. They will also advance in every measurable way past those not blessed to have a teacher so grounded and committed to basics.

Training will improve, clients will advance faster, and you will appear more experienced and professional and garner more respect, if you simply recommit to the basics.

There is plenty of time within an hour session to warm up, practice a basic movement or skill or pursue a new PR or max lift, discuss and critique the athletes’ efforts, and then pound out a tight little couplet or triplet utilizing these skills or just play. Play is important. Tire flipping, basketball, relay races, tag, Hooverball, and the like are essential to good programming, but they are seasoning—like salt, pepper, and oregano. They are not main courses.

CrossFit trainers have the tools to be the best trainers on earth. I really believe that. But good enough never is, and we want that last tenth of a point, the whole 10.0. We want virtuosity!!

Workout of the Day

STRENGTH

Barbell Romanian Deadlift
3×6 @ 31×1 Tempo

Notes
Perform 2-3 warm-up sets and 3 work sets, either building in load or sets across.

Maintain the tempo throughout your sets. Use a hook grip if needed, and also know that grip endurance is a part of what we are training in this exercise!

METCON

3 Rounds For Max Reps
1:00 Ski or Row Calorie
1:00 Sandbag Ground to Shoulder
1:00 Bike Calorie
1:00 Rest

Notes
This workout is performed “Fight Gone Bad” style, meaning the clock does not stop. Move directly from one exercise to the next, accumulating reps in the allotted time.

There is no prescribed load for the Sandbag. Use something heavy that allows for at least 6 reps per round.

(Programming Template: Week 2/8 )

Run Club with Ashley returns next week!

CFBSK Run Club is officially back! Whether you’re new to running, want to get back into running, or you’re a seasoned running looking for a supportive group, this class is for you.

Our Spring sessions in April and May will focus on building back a running base and getting you feeling ready for Murph (which is a total of 2 miles) Summer sessions will work us towards racing a 5K (3.1 miles) later this summer.

That being said, there will be a good mix of easy run (conversational pace); hill work (strength); intervals (speedwork); and some trail running in Prospect Park for a good mix. Modifications are available to make sure everyone feels challenged and supported.

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

Coach: Ashley Macha, longtime CFSBKer and Abbott World Majors Six Star medalist.
Register: on Zen Planner like any other group class

Workout of the Day

PARTNER METCON

AMRAP 18 MIN
3 Wall Walks
6 DB Push Press (50/35#)
30 Double Unders
6 Wall Walks
12 DB Push Press
60 Double Unders
9 Wall Walks
18 DB Push Press
90 Double Unders

Notes
Like Open WOD 21.1… but more fun!

Perform this workout, “you go, I go” style, where each partner does the work listed, one movement at a time:

A performs 3 Wall Walks.
B performs 3 Wall Walks.
A performs 6 Push Press
B performs 6 Push Press
A performs 30 DU’s
B performs 30 DU’s.
And so on…

If you complete one round of the work listed, start again with 3 wall walks.

WW: Determine how many wall walks you can perform comfortably in 30 seconds. To scale, use that number as your round 1 volume. Then add 1-2 reps per round, for example: 2-4-6 or 1-3-5.

Push Press: Scale to a heavy load you can complete 8-12 unbroken reps with when fresh.

DU:
A. 20-40-60
B. 10-20-30
C. 45-90-135 Single Unders

(Programming Template: Week 2/8 )

Madison how do you feel about the workout?

2015 Piece on CrossFit

The first 13 minutes of this 2015 60 minutes episode focuses on CrossFit and its founder Greg Glassman. Check it out!

Workout of the Day

FLOATER STRENGTH

A. Strict Pull-Up, 5 x 4

5/3/1 “5 Week”
B. Back Squat
C. Strict Press
D. Deadlift
E. Bench Press

Notes
Choose one of the options above to round out your training week. Tomorrow we have wall walks, DB Push Press, and double unders.

5/3/1 5 week explained

For Pull-Ups, add load, perform at bodyweight, do negatives, or use foot assistance as needed.

METCON

For Time
400m Run
20 Walking Lunges
550m Run
30 Walking Lunges
800m Run
40 Walking Lunges

Notes
Intent < 14 min

Scaling Option A
270m, 400m, 550m Run
20-30-40 Lunges

Scaling Option B
200m, 270m, 400m Run
16-24-32 Lunges

(Programming Template: Week 2/8 )

I swear we’re not a cult.
(Scene from coach Clay’s trailer screening at the Community Art Show)

Looking to Sign Up for HYROX in the future — or Just Curious About It?

If you’ve been hearing about HYROX and wondering what it’s all about, this is a great place to start. Whether you’re thinking about signing up one day or simply want to try a new style of training, you’re absolutely welcome.We’ll take time to explain the movements, break down the stations, and help you build confidence at your own pace. You’ll get a feel for how HYROX training works without any pressure to perform or keep up with anyone else.

All fitness levels are welcome. Just come ready to move, learn something new, and have fun.

Workout of the Day

Strict “Lynne”

5 rounds for max reps of:
Bodyweight Bench Presses
Strict Pull-ups

Notes
Today we will take on this strict version of a classic CrossFit Benchmark!

This workout offers 5 max-effort attempts at each exercise, regardless of how you modify the movements. Choose something that will allow you to perform at least 7 reps of each, even as you fatigue.

Give yourself between 3-5 minutes of rest after the pull-ups before beginning the next round of bench presses so you recover enough to get another big set.

All athletes should perform the bench presses with a buddy — spotting this movement is essential under fatigue.

Less-experienced athletes should reduce the load of the barbell and the difficulty of the pull-up:

Bench Press
A. 3/4 bodyweight
B. 1/2 bodyweight
C. Any load that allows for at least 7 tough reps per set

Pull-Up
A. Max reps bodyweight + band or foot assist to get to at least 7 reps per set
B. Band or Foot Assist
C. Ring Row

(Programming Template: Week 2/8 )

Jeff flying

Saturday Quarterfinals Session Confirmed

We’ve got about 10 athletes confirmed for Saturday’s Quarterfinal session from 1-4pm. If you qualified for quarters and are looking to throw down with some other folks doing the workouts, please email cfsbkcommunity@gmail.com to let us know, there is no drop in fee.

This will be a DIY session for athletes to come together to coordinate, judge and perform the workouts of their choosing. The gym will provide scorecards and gaffer tape for floor marking.

There will be no formal Sunday session, athletes should coordinate with each other to get whatever workouts can’t be performed Saturday. Good luck ya’ll!