Workout of the Day

FLOATER STRENGTH

A. Strict Pull-Up, 5×5

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

Notes
Tomorrow we have burpees, power snatches, box jumps, thrusters, and chest to bar pull-ups… oh my!
For Pull-Ups, add load, perform at bodyweight, do negatives, or use foot assistance as needed. Today we are adding one rep to our work sets, for a similar total overall volume to last week.

5/3/1 1 week explained

METCON

4 Intervals of:

AMRAP 2 MIN
800/650m Bike
Max Reps Double Unders

Rest 2 Min between Intervals

Notes
This monostructural workout provides an opportunity to dig in on the bike and practice double unders under fatigue.

Advanced athletes should push themselves at a high output from the start and shoot for a big unbroken set on the jump rope.

Athletes working on their double under consistency should be a bit more measured in their bike effort to set up for success through all 4 intervals.

Scale to complete the bike in no more than 1:20 per round so you have time to transition and get to work on dubs!

(Programming Template: Week 4/8 )

Murph is 46 days away. We’ve been programming some stamina volume work this cycle to prep us for the holiday event.

ICYMI: How to adjust our new Jump Ropes

Today is our first official workout with these new ropes. Check out this short video that shows how to adjust them from within the handles!

Workout of the Day

5 Rounds For Time
400m Run
160′ Sandbag Carry
10 Dual KB Deadlift (32/24kg)
10 Ring Push-Ups

Notes
Today’s workout presents a longer “grinder” effort with relatively straightforward movements.

If the prescribed deadlift and push-up work doesn’t look intimidating to you, make sure to challenge yourself with a very heavy sandbag today.

Scale some or multiple movements to achieve a 4-6 min round pace…

Run: 270m

SB: Pick a bag you can carry unbroken or with a quick break in later rounds as fatigue sets in.

DL: Unbroken, deliberate reps.

RPU: 1-2 Sets. Scale by simply walking your feet forward and/or raising the height of the rings to achieve an appropriate “incline” angle on the apparatus.

(Programming Template: Week 4/8 )

Yana with a pre 1/2 murph flex

Wednesday 4/29: Suzanne Michelle Album Release / 40th Birthday Party AT CFSBK

Come join Suzanne-Michelle’s birthday and album release party – why have one milestone when you can have two?! Doors open at 8:30pm, and gym members get in free. For everyone else, a donation/entrance fee QR code will be available inside, with proceeds going directly to the musicians.

It’s going to be a stacked night with a DJ, a live music act, a bartender, and plenty of birthday magic. As Suzanne-Michelle said, “Hi! It’s my birthday party, and you’re invited. I think I’ll release a Hip Hop album while I’m at it. Then, I will melt your face off and perform on Aerial Pole. It’s gonna be huge!” Come through and keep an eye on her socials for fun birthday sneak peeks!

Workout of the Day

STRENGTH

Strict Press

75% x 5
85% x 3
95% x 1+

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

Notes
This is our “1” 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.

Example:
1 Rep Max = 100lb
Training Max (90%) = 90lb

75% TM = 68lb x 5
85% TM = 77lb x 3
95% TM = 86lb x 1+

Perform 3 warm-up sets before your first work set. The final set is an AMRAP and should be very hard. We expect at least 2 reps, but ideally more like 3-6+. Bring your full effort for it.

If you do not have a 1 rep max, follow the guidance below:

2-3 warm up sets of 3-5 reps
1 moderately heavy set of 5
1 heavy set of 3
1 heavy, very tough work set for as many reps as possible (3-6+)

METCON

For Time
12-10-8-6-4-2 Reps Each
Single Arm DB Push Press – L arm
Single Arm DB Overhead Reverse Lunge- L arm
Single Arm DB Push Press – R arm
Single Arm DB Overhead Reverse Lunge- R arm
Kipping Toes to Bar

Notes
Today’s workout will challenge our shoulder endurance as well as stability and mobility on the lunge.

DB: +/50/35/20/- Choose a weight that will be tough to do 12 reps unbroken. Maintain push presses as you fatigue, not push jerks.

The lunge is contralateral: When the L arm is holding weight, the L leg steps back (R leg is doing the “work” of the lunge).

TTB Scaling
A. 6-5-4-3-2-1 Kipping or Strict (Half Volume)
B. Kipping Knees to Elbows
C. Partial ROM / Kipping Straight Leg Raise
D. Hanging Knee Raise

(Programming Template: Week 4/8 )

Jaime and Shichen on Sundays monostructural ladder

The Three Modalities of CrossFit

CrossFit training is built on three fundamental movement categories

Weight lifting
Moving an external load, a barbell, dumbbell, kettlebell, sandbag or even your gym rival. The goal is developing strength, power and control by demanding that your muscles produce force against external resistance.

Gymnastics
Moving your own body through space. These movements build coordination, balance, flexibility, and bodyweight strength. Example: a pull-up, push-up, handstand, a plank or rope climb.

Monostructural
Repetitive, cyclical movement sustained over time. These efforts train your cardiovascular and respiratory systems to work efficiently. Example: running, rowing, cycling, swimming or jumping rope.

The goal is to be well rounded and capable within each of these categories, both in isolation as well as combined and fresh or fatigued. Today’s workout uses primarily weight lifting and one gymnastics movement.

Workout of the Day

PARTNER METCON

For Time:

21 Hang Power Cleans (135/95 lb)
21/15 Cal Row
15 Hang Power Cleans (155/105 lb)
15/10 Cal Row
9 Hang Power Cleans (175/120 lb)
9/7 Cal Row

*Partner 1 completes all of the work; then, partner 2 completes all of the work.
*Non-working partner can adjust weights while their partner is rowing.

Right into…

21 Box Jumps (24/20 in)
21/15 Cal Row
15 Box Jumps (24/20 in)
15/10 Cal Row
9 Box Jumps (24/20 in)
9/7 Cal Row

*Partner 1 completes all of the work; then, partner 2 completes all of the work.

Notes
We have two descending rep-scheme efforts with rest between each while your partner is working. Go into each piece with a “sprint” mentality. In the first part, the loading of the cleans increases, and the reps decrease. Expect the pulling redundancy to be in full effect. Focus on getting full hip extension and driving your elbows around the bar. In both efforts, push the pace on the rower as you are able. Work hard and have fun today.

Target times (each athlete):
Part 1 < 9 min
Part 2 < 7 min

Suggested Intermediate Scaling:
115/125/135-lb barbell and a 24-inch box
75/85/95-lb barbell and a 20-inch box

Continue to scale barbell weights and box height further as needed to meet the intended stimulus today.

(Programming Template: Week 4/8 )

David gets a little back support from our CDO (Chief Dog Officer) Zelda

Strong Sets Comedy Show @ CFSBK on 5/1

Bring your friends and partners for a great night of comedy at your favorite gym! Strong Sets is a stand up comedy show at CFSBK that features some of the best stand ups in NYC performing, you guessed it: stand up comedy. We are the only comedy show in the world that is performed at a gym (false but fun to claim). And, therefore, we are the strongest comedy show in the world. Full stop.

Cohosted by: Courtney Fearrington (Sirius XM) and Maria Heinegg (HBO)

Full lineup tba

Purchase Tickets here!

Workout of the Day

STRENGTH

Back Squat
75% x 5
85% x 3
95% x 1+
**Percentages are all of Training Max (90% 1RM)

Notes
This is our “1” 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 1 week explained

If you do not have a 1 rep max, follow the guidance below:

2-3 warm up sets of 3-5 reps
1 moderately heavy set of 5
1 heavy set of 3
1 heavy, very tough work set for as many reps as possible (5-8+)

ASSISTANCE

3-4 Sets
12-16 Alternating KB Gorilla Row
8-12 Matador Leg Raises
100′ Sled Push

Notes
Rest between exercises as needed for quality work.

These can be progressive sets, building in weight on the row and sled. The sled should never stop moving once you start, other than a brief turnaround. If it does, scale back load.

Gold standard on leg raise = active shoulder (not hunching/slumping), straight legs, toes rising above the hips, and no swinging!

(Programming Template: Week 4/8 )

Rich Frank flying in 608

New Jump Ropes!

We recently received a fleet of new RX Smart Gear Jump Ropes for 597.  These ropes come in small, medium and long lengths which you can tell apart by the color of the cords and label on the handles. Beyond that, each rope is further adjustable with mechanism within the handle in order to make micro adjustments! Watch the short video below to see how its done!

Workout of the Day

STRENGTH

3-4 Sets x 6-8 Reps each side
A1. Kickstand DB Romanian Deadlift
A2. Single Arm Seated DB Press

Notes
Perform 3-4 progressive work sets of the couplet. Complete 6-8 reps of the RDL on each side before moving to 6-8 reps of the press on each side.

Use a “slower-down, faster-up” tempo on both movements, controlling the downphase of the movement on each rep.

Rest a little between sides as needed. Rest 30-60 sec between movements.

METCON

For Time:
20 Box Jump Overs (24/20″)
16 Alternating Single Arm Devil’s Presses (50/35#)
20/16 Calorie Bike
16 Alternating Single Arm Devil’s Presses
20 Box Jump Overs

Notes
When scaling, choose a box height and DB weight that allow for steady, deliberate reps.

For some of us, this bike will feel like an eternity. We promise it’s not. Get the fan turning, close your eyes for a bit, and dig in!

(Programming Template: Week 3/8 )

Doing the Hang Power Clean, Front Squat, Muscle-Up workout in a circle rather than columns

Kickstand RDL

In today’s workout we see a kickstand RDL programmed as our hinging strength exercise. This variation follows all the same basic principles of other hinge exercises like deadlifts, (back extended, weight mid foot) but places one leg back in a ‘kickstand.’ The intention is to bias the forward leg’s glutes and hamstrings while using the back leg primarily for stability. Challenge yourself on this lift, you can probably do more than you think.

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