Workout of the Day

ASSISTANCE

Every 3 min x 4 Rounds
10-15 Band Reverse Flyes
15 Ball Slams
12/9 Calorie Bike, Ski, Row OR 130m Jog

Notes
The first portion of today’s programming is part assistance work for our shoulders and part cardio. Focus on keeping mechanical tension through your full sets of flyes and raises, using steady tempo.

Use a light ball and aim for powerful slams and a quick cycle rate.

On the monostructural movement, dial intensity up or down as needed for today.

Scale volume so you complete each round in 3 minutes or less.

METCON

In 25:00, Perform 4-5 sets of the following for Load:
50′ Hand over hand rope pull
50′ Sled Push back
50′ Hand over hand rope pull
50′ Sled Push back

*Optional: Add 10-25 Push ups OR Tuck ups after each time you complete the work above.

Notes
Pull a sled with a 50′ Rope, Push the sled back then immediately repeat. Rest as needed between sets, trading off with athletes in class. Try to increase the load each set.

If your training week has been light so far, consider adding one of the optional calisthenics listed above. They are non-interfering with tomorrow’s program.

Programming Template: Week 5/8

Rest period station working as intended during yesteday’s workout
(L to R) Sarah, Vicky, Justin, Jon, Aca and Philip

Slam Ball

Take out out inner angst with proper form.

Workout of the Day

Every 75 sec x 4 Rounds
A. 5 Deadlift +/275/185/135lb/-
B. 5-15 Strict Handstand Push-Up
C. 20/16 Calorie Row
D. Rest

Notes
Today’s workout will challenge our weightlifting, gymnastics, and monostructural capacity if we get the scaling right!

Deadlift: Heavy, but not maximal load. Aim for 5 touch and go reps at a very challenging weight for you. Scale up or down as appropriate.

HSPU: Full ROM = head touches down to same level of hands.

Spend up to 45 sec accumulating strict reps.

Adv: Aim for big sets.
Beg/Int: Break early and often. It’s okay to do tough singles today!

A. 5-10 Strict HSPU, partial ROM (dots or up to 1 abmat)
C. 5-15 Box Pike HSPU (dots or up to 1 abmat)
D. 10-15 Heavy DB Strict Press, broken as needed

Row: Complete the prescribed reps in 1 minute or less each round. Fight for it today, or scale as needed.

Programming Template: Week 5/8

The work you put in at the gym is only half of the equation. What you eat, and how consistently you eat well, shapes your energy, your recovery, and your body composition more than almost any training variable, including how often and how hard you show up at the gym. A simple whole-foods approach covers most of the bases: quality protein at every meal, plenty of vegetables, fruit, and fats from real sources. Shop the perimeter of the grocery store, cook most of your own food, rinse and repeat.

5:00 breakfast with 78 grams of protein

As someone who takes next to no joy in cooking, here is a breakfast I (David) have 2-3 times per week. It takes me 5:00 to prepare, travels well if I need to take it to go, tastes great and has a ton of protein.

Steps
Add 1/2 cup of rolled oats to a bowl plus 1 cup of water and microwave for two minutes.
While it’s still hot, stir in one cup of lowfat Greek yogurt (or cottage cheese) and two scoops of protein powder until smooth.
Pour a cup of frozen blueberries over the top.

The oats provide the base, the yogurt adds creaminess and its own protein, the protein powder adds another 40-50 grams and the frozen blueberries cool everything down to a perfect eating temperature almost immediately. This keeps me full for hours and its so easy to make.

The macros
Calories ~605
Protein ~78g
Carbs ~63g
Fat ~5g

Watch Knicks Game 5 at CFSBK TONIGHT

This Saturday at 8:30pm we’ll be screening game 5 of the Knicks v Spurs on the big screen. We’ll have some refreshments available but BYOB and feel free to bring any food or snacks that you want! Doors open by 8pm.

KNICKS IN FIVE!!!!!!!

Workout of the Day

FLOATER STRENGTH

A1/A2. Superset:
DB Bench Press, 3×10-15
Romanian Deadlift, 3×4-6
*Both Movements @ 30×1 Tempo

B. Front Squat 4×4-6, building
C. Deadlift 4×4-6, building
D. Strict Press 4×4-6, building
E. Chin Ups, 4×4-6, building

Notes
Tomorrow we have deadlifts, strict handstand push-ups, and rowing.

A. Superset: Perform 2-3 warm-up sets, then work up through three progressive heavy sets in the rep ranges. Aim to find something that feels like at least RPE 8 for your final 2 sets. Aim to add weight and/or reps from Week 1.

B-D: Use your notes on prior weeks of lifting to progressively overload today, as appropriate. You should still have ~1 rep in the tank by your final set.

E: Perform chin ups at bodyweight, or add load if appropriate. Scale to Tempo Negatives 4×3 or Foot-Assisted reps.

METCON

AMRAP 15 MIN
5 Horizontal Ring Rows
12 Abmat Sit-Ups
15 Air Squats

Notes
Target 8+ Rounds.

Ring rows: Place feet on bench or box to get body parallel to the floor. Start with the arms fully extended and finish with rings at the sides of the chest on every rep. Scale down to feet on floor and a less horizontal angle as needed to maintain tough, full ROM reps for the duration of the workout!

Programming Template: Week 5/8

Welcome Foundations grads Felicia, Joan Bijan and Evari!

Watch Knicks Game 5 at CFSBK this Saturday

This Saturday at 8:30pm we’ll be screening game 5 of the Knicks v Spurs on the big screen. We’ll have some refreshments available but BYOB and feel free to bring any food or snacks that you want! Doors open by 8pm.

KNICKS IN FIVE!!!!!!!

Workout of the Day

Every 2 minutes for 9 sets, complete (18 minutes):

Snatch x 2 reps
*Every 1-2 sets, increase weight

Notes
Snatches may be full/squat or power, athlete’s choice. If you are power snatching due to mobility or stability challenges, consider adding a tempo overhead squat (to your best depth) at the end of each set.

These are not intended to be touch and go lifts. Rest at least 5 seconds between reps and find your proper starting position each time.

Programming Template: Week 5/8

Coach Brett unpacking all our new dumbbells and belts

Justin’s new band playing on 6/26

Chad Vaughn’s slow motion 285lb Snatch

Workout of the Day

SKILL

Kipping Toes To Bar

METCON

2 Rounds for Time
25 Kipping Toes to Bar
750m Row OR 1500m Bike

Notes
Intent < 14 minutes

Today’s workout will challenge our skill and capacity. How will you partition your toes to bar reps so you can complete the workout in the intended time?

TTB: Consider scaling volume first before reducing range of motion or choosing a different movement.

If you can perform 2-3 Strict hanging toes to bars, its time to work the skill.
If you can’t get your legs to or very close to the bar while hanging, work a strength biased option at a controlled tempo. These will add up!
If you’re performing kipping reps, stretch your limit but hop off if you begin to lose your rhythm or control.

A. 18 Kipping TTB
B. 12 Kipping TTB, practice stringing small sets together. Ex: 2 unbroken, rest 5-10 sec, 2 unbroken, rest, 2 unbroken.
C. 15 Strict Toes to Bar
D. 15 Strict Incline Toes to Bar

Programming Template: Week 5/8

🏀 Knicks Game 5 at CFSBK 🏀

This Saturday at 8:30pm we’ll be screening game 5 of the Knicks v Spurs on the big screen. We’ll have some refreshments available but BYOB and feel free to bring any food or snacks that you want! LETS GO KNICKS!!!

doors open by 8pm

Workout of the Day

STRENGTH

Front Squat
4 x 4-6, building

Notes
If you were here for Week 4, aim to increase weights slightly as reps decrease. Note that we are adding an additional set this week.

Focus on keeping your elbows high, chest tall, and core braced throughout every rep. Sets should build up to weights that feel heavy but repeatable, leaving ~1 rep in the tank by the final set.

METCON

AMRAP 10 MIN
2 Single Arm Devil’s Press – L
2 Single Arm Overhead Reverse Lunge – L
2 Single Arm Devil’s Press – R
2 Single Arm Overhead Reverse Lunge – R

4 Single Arm Devil’s Press – L
4 Single Arm Overhead Reverse Lunge – L
4 Single Arm Devil’s Press – R
4 Single Arm Overhead Reverse Lunge – R

6 Single Arm Devil’s Press – L
6 Single Arm Overhead Reverse Lunge – L
6 Single Arm Devil’s Press – R
6 Single Arm Overhead Reverse Lunge – R

…etc.

Notes
Perform the work listed above, and in the following rounds add 2 reps to each movement. Continue as far as possible up the ladder in 10 minutes!

We often prescribe 50/35/20# dumbbell weights for workouts like this, but if you feel confident with these movements, you may decide to go heavier today for a challenge. Choose a weight you can perform at least 8-10 unbroken lunges and devil when fresh. Use the same DB for the entire workout.

Programming Template: Week 5/8

Goated crew of CFSBKers starting their mile run
(L to R) Noah, Eric, Henry, Manu, Richard, Eric, Caleb, Justin and Dan

From the CFSBK Community Board

Lots of interesting items and services being offered on the CFSBK Community board. Interested in learning guitar, want some basically new reebok nanos? Can  Its all there and more!

Workout of the Day

STRENGTH A

EMOM x 6 Min
3 Weighted Strict Chin-Ups

Notes
Compare to Week 1 effort on 5/11/26. We have one more set tdoay.

Perform 6 total sets of work. You may build in load across the sets but performing reps on the minute will considerably reduce the load you’ll be able to use. All 18 reps today start from a dead hang with straight arms and finish with the athlete’s chin over the bar.

STRENGTH B

B1. Dual DB Bench Press, 3×10-15
B2. Barbell Romanian Deadlift, 3×4-6

Notes
Use a 30×1 tempo for both movements.

Perform 2-3 warm-up sets, then work up through three progressive heavy sets in the rep ranges. Aim to find something that feels like at least RPE 8 for your final 2 sets. Aim to add weight and/or reps from Week 1.

RDLs: Use a hook grip if needed, and also know that grip endurance is a part of what we are training in this exercise!

METCON

For time:
550m Run
50 Box Jump Overs (24/20/16″)

Notes
Run fast and get to work on the box! Target < 8 min.

Choose a box height that allows you to perform at least 12 reps per minute on average. Scale to a 12″ or 6″ box as needed. Modify to a step over if you cannot jump.

Programming Template: Week 5/8

Post meet FLEX for the Queer Trans Strength NYC Lifters after yesterday’s meet

Build Beefy Hamstrings

In this 6:00 video coach Jeff Nippard reviews common mistakes and proper technique on RDLs. Get BEEFY

Workout of the Day

STRENGTH

3-4 Progressive Sets
A1. 12 Alternating DB Renegade Row, 6ea
A2. 30 Sec L-Sit
A3. 1-2 min Jump Rope Practice

Notes
Take 3-4 progressive sets of each exercise, rotating through. Rest about 30-60 sec between exercises.

Renegade Row: Use a controlled tempo that allows you to maintain a solid plank position the entire time.

L-Sit: Use the hardest variation possible in good form. OK to accumulate time or mix-and-match. For example: 10 sec legs extended + 10 sec single leg extended + 10 sec knee tuck.

Jump Rope: If you’re already a double under wizard, practice Crossover Single Unders today.

Here are some drills to improve Double Unders that don’t just involve trying harder…
-wrist rotations – particularly helpful if you have a dominant hand doing more work than the other
-power jump single unders (higher, tall jump endurance)
-double tap jumps (timing and coordination)

METCON

AMRAP 16 MIN
12/9/6 Cal Bike
20 Tuck Ups or Sit-Ups
130m Run
80′ Sandbag Carry (100/75/50#)

Notes
Compare to 11.10.24

Target 3-5+ Rounds. There’s not much interference in this workout, so aim to keep your transitions as tight as possible and get right to work on the next piece to maximize work time.

The bike effort should be under 1 minute; scale accordingly.

80′ = 4 x 20′ segments between far lines in the gym

Programming Template: Week 4/8

Strength & Pride TODAY at CFSBK!

Today at CFSBK we’re hosting Queer Trans Strength NYC’s “Strength and Pride” powelifting meet. This is a full power (squat, bench press, deadlift) event open to all experience levels. This is also a fundraiser to raise money for Callen-Lorde Community Health Center. Please come check out this incredible event and support the athletes and a great cause!! Happy pride ya’ll!!

When: Sunday, June 7th, lifting starts at 12pm
Where: CrossFit South Brooklyn (608)
Why: Raise funds for Callen-Lorde Community Health Center

Workout of the Day

“DT”

5 Rounds For Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Prescribed loads: 155/105#

Notes
We last performed this workout on 6/21/25. Track back and try to make an improvement on your previous result!

Target: 6-12 min.

The rep scheme and moderate loading in this workout allow it to be completed quickly and with only short breaks.

Advanced athletes are confident cycling this weight on each movement and should aim for a high level of intensity without sacrificing mechanics. Beware of flaming out early. Consider early strategic breaks with those last 2 rounds in mind.

Intermediate and beginner athletes should scale the load so the barbell is no more than 70% of your 1 rep max jerk.

If you don’t know that number, use a weight that you can cycle for a challenging but mostly unbroken 6 reps of the push jerk.

Programming Template: Week 4/8

Justin and Greg going HAM

DT Variants

DT is one of the most popular benchmark workouts in CrossFit. Here are a few different examples of DT over the years!

Annie Thorisdottir does “DT” at 155lbs in 8:27

Chandler & Jessi Smith perform “Running DT”

2016 CrossFit Games “Double DT”

Workout of the Day

FLOATER STRENGTH

A1/A2. Superset:
Pendlay Barbell Row 3×6-8 ea
Rear Foot Elevated Split Squats 3×8-10 ea
*Both Movements @ 20×1 Tempo

B. Front Squat 3×6-8, building
C. Deadlift 3×6-8, building
D. Strict Press 3×6-8, building

Notes
Tomorrow we have deadlifts, hang power cleans, and push jerks!

A. Superset: Use a 20×1 tempo for both movements. After 1-2 warm-up sets, perform 3 work sets of each movement. You may build in load. Aim to find something that feels like at least RPE 8-9 for your final two sets.

B-D. Our goal for Week 4 is to accumulate volume with technically sound, crisp reps and establish a baseline of good mechanics. You should still have ~1 reps in the tank left until the final set.

Use your qualitative and quantitative notes from last week to guide you.

METCON

4 Rounds for Max Reps
1:00 Shuttle Runs (40ft)
1:00 Rest
1:00 Burpee to Target
1:00 Rest

Notes
In this workout, accumulate as many reps as possible in the time allotted. With equal rest to work today, don’t hold back!

Shuttle Run: Each rep will be counted as 40ft, which is equivalent to down and back across the far tape lines. Both feet and one hand must touch down at each turnaround. You do not need to touch when finishing the final rep.

Burpee: Aim to find a target that is about 6″ above your standing reach. Both hands must touch at the top of each rep.

Programming Template: Week 4/8

GYMPROVEMENTS

We’ve made a few upgrade the past couple months, here’s a round up of whats new at CFSBK.

A 2nd Big Ass Fan for 608 (being installed this week)
New speakers for 608 to improve sound quality
Uline Storage Shelf to organize 608 DBs
A fleet of new adjustable jump ropes for 597
4 ski ergs for 597
8 landmines
2 sets of push-up handles
5 sets of rogue lifting straps
10 weightlifting belts
4 pairs of 12.5 dumbbells
an extra set of 70s, 85s 90s and 100lb Dumbbells for 597
30 perform better mini bands
5 new weighted vests