Workout of the Day

PARTNER METCON

AMRAP 30 MIN
21 Wall Balls 20/10, 14/9
15 Burpee to Plate
9 Toes to Bar
6 DB Power Cleans @ 50/35#
600/500m Bike

*Partners alternate movements each round.

Notes
One athlete works at a time. Alternate which athlete (A/B) performs which movement each round, always trading back and forth, as such:

Round 1
Athlete A – 21 Wall Ball
Athlete B – 15 Burpee
A – 9 TTB
B – 6 Power Clean
A – 600/500m Bike

Round 2
B – Wall Ball
A – Bupree
B – Toes to Bar
A – Power Clean
B – Bike

…and so on. Continue in this fashion for 30 minutes, accumulating full rounds.

Scale any movement as needed to perform unbroken reps for most, if not all, of the workout today.

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Programming Template: Week 1/8 

Our director of training Whitney doing some coach development with Grace and Toni

How To Get the Most Out of CrossFit Group Classes

Know the workout and your numbers

Taking a couple minutes to check the workout ahead of time lets you plan your approach: what weights you’re using, any scaling options, how you want to pace it. Early on this will be trial and error. Over time you’ll get better at setting real intentions and goal weights before you even walk in. Ideally you get to the point on most lifts where you have a good handle on your weights among several rep ranges.

Get there early

While we want to make the hour you have in class inclusive of a warm-up, you likely have specific body parts that need a little extra attention, or a small ritual to make sure you’re focused. There’s a big difference within your headspace and nervous system between showing up 7 minutes early, getting checked in, putting your stuff away, then doing that stretch that feels good on your hip, versus rushing in 5 minutes after class starts, stressed about being late (hopefully), missing the first few minutes of class, and trying to figure out what’s going on.

Listen to your coaches

Our job is to make sure you get the most out of your hour. If we push you to go heavier or try the next progression, it’s because we think you’re ready. If we pull you back, it’s because a more fundamental skill or variation needs more time first. People like being pushed, or at least they appreciate it after the fact. But sometimes being told to scale back can feel like a minor defeat. It’s not, we’re just toggling the details to help you get closer to what you want to achieve instead of running into a wall over and over again.

Be a good partner

Be clean, be friendly, be helpful with equipment, know what’s going on. Part of the beauty of this whole thing is that we train in a group environment. Your first priority is working hard and moving well, but you should also consider what you contribute to the atmosphere of class and how you and your partner support each other. Encouragement is often reciprocated, and having someone invested in your effort makes everyone work harder.

Work hard

Speaking of working hard, you need to actually do this. Once your technique is consistent, you need to push. Intensity is where the adaptations live. Most people start to tap out when they become “uncomfortable,” they hit their psychological tolerance and terminate a set thinking they may be close to failure. Often people underestimate what they’re capable of. It’s okay to fail, it can be a valuable teacher in a controlled environment. Not every day needs to be a grind, your effort and intensity will fluctuate, that’s normal, but most of your days need to push you outside your comfort zone.

Bonus* “Work on your thing”. Do you have a goal specific to you? Double Unders? Your first pull-up? 2-3x per week you need to work on it if we didn’t work on it in class. Take 10 extra minutes after or before class to work on the thing you want to develop. Not sure what to do? Ask a coach, look online, just start messing around with it. You don’t need a perfect plan. You want double unders? grab a rope and start jumping, fail, get frustrated, try again, try again try again, surprise yourself.. try again. There are a million free progressions for most things on youtube and most of them work if you do them.

Nutrition is the foundation

The gym takes up somewhere around 3-6 hours of your week. It’s potent time, but how consistently you eat minimally processed food, prioritize lean protein, and get in enough calories will do far more for how you look, feel, and perform than anything you do inside our 4 walls. If you want to see significant changes in your body composition, performance, and health, your intake needs to reflect that about 80-90% of the time. The most dramatic improvements we see from people are always the ones who develop healthful systems and are consistent with their nutrition.

Workout of the Day

FLOATER STRENGTH

A. Back Squat, 8-6-4-8
B. Box Pike Handstand Push-Up, 5×5-10
C. Hang Power Clean, 5×3, building
D. Deadlift, 8-6-4-8
E. Bench Press, 8-6-4-8

Notes
Lifts A/D/E are following our wave loading protocol from Monday’s squats. Start with a load that feels like RPE 6 for the set of 8 reps, and build in load on the set of 6 and again on 4. For the final set of 8, aim to go heavier than your initial set.

Example Timing and Loading
Warm Up Sets:
0:00 45×8
2:00 95×5
4:00 125×3
Work Sets:
6:00 145×8
9:00 160×6
12:00 185×4
15:00 155×8

METCON

4 Rounds for Max Reps
1:30 Calorie Row
:30 Rest
1:30 AMRAP Sandbag/Farmer Carry Relay*
:30 Rest

Notes
Row hard and carry heavy! There are no RX’d loads today. Use something that you want to put down 😉

*Relay:
Carry SB 40 feet (down and back) = 1 rep
Carry KB 40 feet (down and back) = 1 rep
Repeat for as many total reps as possible, trading back and forth between implements

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Programming Template: Week 1/8 

Time.

Loving thy lifting neighbor

The whiteboard brief has ended partners have been assigned and its time for *gasp* actual human interaction! The vibes you bring can enhance and embellish the experience at the gym. Here’s the basics on being a righteous training partner.

1. Introduce yourself The best way to learn someones name is to volunteer your own.
2. Connect on the plan What weights do you plan on working up to, which bar and warm-up weights are you thinking, who wants to go first if we’re doing heats or intervals etc
3. Active and encouraging Help with any equipment set up and breakdown, watch your partners lifts, encourage each other during the metcon
4. Be present & prepared Don’t get too distracted by the dogs, know your numbers and be ready to go when its your turn, stay off your phone(!)

This extends to your larger class ecosystem, the vibes we strive for are friendly, fun and hardworking.

Workout of the Day

“Run, Cindy, Run!”

3 Rounds for Time
800m Run
5 Rounds of “Cindy”

*1 Round of Cindy =
5 Pull-Ups
10 Push-Ups
15 Air Squats

Notes
Today’s workout provides an opportunity to practice some of the simplest, most foundational exercises with virtuosity under fatigue. Push your pace on the runs, break the gymnastics early as needed to stay fresh for 5 quick rounds at a time, and don’t get lost in transitions… they matter a lot today.

Target < 35 min

Run < 4:30
680m
550m

5 Rounds of Cindy < 7:30. Scaling ideas include…
A. 4 Rounds RX’d after each run
B. 5 Rounds x 3 Pull-ups + 6 Push-ups + 15 Squats
C. 5 Rounds x 5 Foot Assisted Pull-Ups / Ring Rows + 10 Elevated Push-Ups + 12-15 Squats

*Advanced athletes who are already scoring 20+ rounds on Cindy (20 min AMRAP) may elect to scale up today:
1 Round of Cindy+ =
3-5 Bar Muscle Ups
10 Deficit Push-Ups
15 Alternating Single Leg Squats (Pistols)

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Programming Template: Week 1/8 

If you’re gonna do 100 Overhead Squats, might as well do it in good company

 Saturday 8/1: WNBA NY Liberty vs PHX Mercury 

Calling all Liberty fans! Come by and support the home team in their away game versus the PHX Mercury. We’ll be streaming on the big screen for all those who want to attend. The gym will provide some refreshments but feel free to bring food, snacks and beverages!

 

Workout of the Day

STRENGTH

1 Dip Power Clean + 1 Mid-Hang Power Clean + 1 Below the Knee Hang Power Clean
x 6-8 Sets

Notes
Use light to moderate loads today.

Practice actively pulling under the bar on each rep, racking the bar crisply and consistently, as well as regaining the hook grip for multiple reps.

As you work “from high to low” in the hang positions, stay patient in your pull and feel the weight in the middle of your feet thoughout the set.

METCON

AMRAP 5 MIN
4 Hang Power Cleans (115/85)
8 Front Rack Reverse Lunges (115/85), 4ea
24 Double Unders

Notes
Target 5+ Rounds. Five minutes is close to a sprint but will still demand some aerobic capacity… but be wary of hitting your threshold pace too early and losing steam in the second half.

Use the same load for both barbell movements. Aim for an unbroken, paced 12 reps throughout the workout. Scale weight as needed!

DU < 30 sec
A. 8-16 DU
B. 30 sec DU Practice
C. 48 Singles

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Programming Template: Week 1/8  (updated)

Rebecca on handstand practice time yesterday

The Dip Power Clean

Workout of the Day

SKILL: Handstands

STRENGTH

Strict Handstand Push-Up

Every 2:00 x 5 Sets (Pick One):
a. Strict HSPU x 5-10
b. Negative x 2-3
c. Box Piked x 5-10
d. Elevator Tempo DB Press x 5-7

Notes
Choose the movement option from the list above that challenges your strength and skill appropriately today. Move through full range of motion repetitions, with head contacting the surface your hands are on. Use a GoMat or small cushy dot for contact point as needed.

If 50 Strict HSPU is no issue, add a deficit.

If you are a bit between scaling options, it’s OK to mix and match today. For example: 2 rounds of 5 strict HSPU, performed as singles, followed by 3 rounds of 8-10 Box Piked (to a deficit?!) to get more work volume on the day.

Elevator Tempo DB Press: Pause for “one-one-thousand” count in each position – Halfway up, Top, Halfway down, Bottom

METCON

4 Intervals of:
1:00 On / 2:00 Off
10 Ball Slams
Max Calorie Bike in Remaining Time

Notes
With 4 minutes of total work here, you need to start hot and stay hot! Keep a tight transition from the slam to bike.
Use a light to moderate ball. Reach it overhead at the start of the rep and try to break the floor as you slam it.
Go as hard as possible on the bike in each round.
Do not pace today

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Programming Template: Week 1/8  (updated)

The community board flier, handmade by the extremely talented Liz M!

Community Board

Here are a couple recent entries on the community board. Offer a service! Let people know what you’re looking for!

Workout of the Day

STRENGTH

Back Squat
8-6-4-8

Notes
In 18 minutes, complete the rep wave listed above. Start with a load that feels like RPE 6 for the set of 8 reps. Build in load on the set of 6 and again on 4. For the final set of 8, aim to go heavier than your initial set.

Example Timing and Loading
Warm Up Sets:
0:00 45×8
2:00 95×5
4:00 125×3
Work Sets:
6:00 145×8
9:00 160×6
12:00 175×4
15:00 155×8

PARTNER METCON

AMRAP 15 MIN
15 Russian KB Swings (32/24kg)
12/9 Cal Row
6 Burpee Box Jump (24/20″)

Notes
Move through the round as a team. Each partner completes 15 swings, then each completes 12 cal, then each 9 BBJ. That’s one round. Continue to accumulate rounds in this fashion for 15 min.

Scale KB load and box height for relatively quick, unbroken efforts under 30 seconds. If you’re not coming to class tomorrow, option to scale up to overhead KB swings!

Be sure to fully extend the knees and hips at the top of every burpee box jump.

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Programming Template: Week 1/8  (updated)

Ben and Steven & babies!

What is Wave loading?

Today’s squats use wave loading in their rep selection. Learn more about this method in the 2:30 video below

Workout of the Day

For Time
1,100-meter run (2 laps)
200-meter row/ski or 500m bike
800-meter run
400-meter row/ski or 1000m bike
550-meter run (1 lap)
600-meter row/ski 1500m bike
400-meter run
800-meter row/ski or 2000m bike
200-meter run
1,000-meter row/ski or 2500m bike

Notes
Today’s workout is a monostructural grind with alternating run and machine intervals for a long duration.

Pace this conservatively early on. The opening 1,100-meter run and the closing machine segment should not be all-out efforts. Each run/machine pairing should take about 5-6 minutes; if you can maintain that pace, you’ll finish in roughly 25-30 minutes.

Transitions matter. On both the run and the row/bike/ski erg, focus on getting moving first, then build your pace as you settle in. Stay relaxed on the run — chest up, eyes forward, shoulders down.

Scaling Option (2000m of each)
800-m run
200-m row
600-m run
400-m row
400-m run
600-m row
200-m run
800-m row

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Programming Template: Week 8/8  

Coaches Erick, Grant, Clay and Steph in 10am group class yesterday!

Programming Template Monday 7/6/26 – Sunday 8/29/26

Weekly Biases
Monday: Back Squat
Tuesday: Gymnastics
Wednesday: Clean & Jerk Variations
Thursday: Varied
Friday: Floater Strength
Saturday: Varied
Sunday: Snatch Variations

This program cycle will see back squats, clean&jerk, snatch, and gymnastics have their own dedicated days, with variation weaving through each week. Get stong, improve your skill, develop work capacity, have fun, and get ready to SWEAT in the NYC heat 🥵

Here’s a peek at the next 8 Weeks!

Key Dates
Sat 8/8 – Coach Katie’s Maternity Leave Celebration and Special Workout!

Back Squat (Monday)
This cycle will utilize wave loading progressions on most weeks. Use RPE to build to tough sets each week. These days will typically incorporate a second segment (Metcon or Assistance).

Gymnastics (Tuesday)
We will hit a variety of movements over the course of 8 weeks: Toes to Bar, Kipping Pull-Ups, Bar Muscle-Ups, Ring Skills, Handstand Push-Ups, etc.

On some days, tiered programming will allow athletes to work on different tracks depending on their needs:

• Strength – builds the foundation of mechanics and consistency
• Skill – incorporates more coordination and timing to the movement
• Capacity – challenges strength and skill under intensity

Most days will typically incorporate a second segment (Metcon or Assistance).

Clean & Jerk (Wednesday)
This day will see variations of the Clean, and on some weeks the Jerk. We’ll utilize some timed lifting segments, complexes, and sometimes see the movement in metcons, as well.

Most days will typically incorporate a second segment (Metcon or Assistance).

Varied (Thursday)
We’ll see a slight bias towards monostructural and bodyweight workouts on this day.

Floater Strength Day (Friday)
You’ll see approximations of the M-TH programming on the docket, as well as one or two additional options. If you have a long-term goal that you want to make progress on, this is a great day to spend time on it. These days will incorporate a second segment (Metcon or Assistance).

Varied (Saturday)
We will alternate each week between a Partner WOD and a solo WOD!

Snatch (Sunday)
This day will see variations of the Snatch. We’ll utilize some timed lifting segments, complexes, and sometimes see the movement in metcons as well.

Most days will typically incorporate a second segment (Metcon or Assistance).

Workout of the Day

STRENGTH 🌭

In 12 minutes,
Find a Strict Weighted Chin-up 1 RM

Notes
If performing the weighted-chin up, aim for 2-3 warm up sets and 3-4 work sets/attempts. Do a set of 3-5 reps at bodyweight, and then consider doing a triple, a double, and finally getting to singles.

Scale by performing 5×2 negatives or 5×5 foot assisted.

If you already have a chin up 1.25x bodyweight or more recently logged, consider scaling up to Ring Muscle Up practice today.

METCON 🎇

“The Abyss”

For Time
100 Overhead Squats (135/95)
*Every 1:00 starting at :00, perform 15 double-unders.

Notes
Fun fact: Today is the 250th anniversary of the United States of America! 🇺🇸 If you complete this workout in 10 minutes, you will do 250 total repetitions! 🎆

Shoulders, heart-rate, and core will be increasingly fatigued as this workout stretches on. Choose a load you can safely manage under duress.

OHS: Heavy side of moderate. 10+ unbroken reps when fresh.

The barbell comes from the floor today, no racks. Athletes may squat snatch the first rep, or power snatch in any format before beginning to squat.

If you struggle with this movement, consider using an empty barbell of any weight to work on mechanics and consistency. Athletes may also reduce the volume of reps (60-80).

DU: < 20 sec/round. Today is not the day to spend time pushing your limits here. Scale back to a consistent rep count for you (5? 10?) or to 20-30 single unders.

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Programming Template: Week 8/8  

Lok’s 1 Year CFSBK Anniversary

I (Lok) wanted to share this because today marks my 1 year anniversary at SBK. I’m feeling all sorts of things and I really can’t believe it’s been a year since I walked through the doors for my first foundations class.

There’s so much to be said about how much this place, this community, the coaches, the team have supported me in and outside of the space. I am physically and mentally stronger. The coaches make you believe you can do anything, and even when I didn’t believe in myself, they constantly rooted for me.

I’ll try not to sob as I write this. This place continues to be an inspiration, and there’s not enough I can give back for what it’s given me. Thank you truly, this team is full of rockstars.

 

We love you Lok! So proud of all our members on all their milestones as well as their commitment to themselves. Everyday you all walk through the doors at CFSBK is a win, especially when life tests you. No matter whats going on in the background or world at large, you’re seen, welcome and appreciated at CFSBK!

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 3×3-5, building
C. Deadlift 3×3-5, building
D. Strict Press 3×3-5, building

Notes
Tomorrow we have a weighted strict chin-up, overhead squats, and double unders.

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 RPE 8.5-9 for your final 2 sets. Aim to add weight and/or reps from Week 6.

B-D: if you’re feeling dialed in today and want to build to a Heavy 3, do so. Otherwise, aim for 3 solid, tough sets in the rep range, leaving 0-1 reps in the tank.

METCON

AMRAP 15 MIN
100-meter Single Dumbbell Suitcase Carry 50/35/20
10 Shuttle Runs*
30 Alternating Dumbbell Hang Snatches 50/35/20

*The shuttle run is 20 feet out and 20 feet back.

Notes
This workout will be a hard effort that will tax your grip and your posture. Choose a dumbbell that is light enough to allow you to maintain unbroken suitcase carries, switching arms as needed on each trip. Push to maintain a consistent shuttle run pace, finishing each effort in under 90 seconds. Push for large sets of hang snatches with minimal breaks, if any.

If you are on the fence, scaling to a slightly lighter load rather than heavier will make the most sense today to keep intensity high for the 15 min duration.

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Programming Template: Week 8/8  

April becoming harder to kill at Mythic Strength

⚒️ Mythic Strength returns 7/14 ⚒️

Mythic Strength’s next cycle is starting soon! Join Coach Clay for summer strength training and get stronger over head, in the deadlift, and in all kinds of dynamic strong(wo)man fun.

WHEN & WHAT:

The program runs July 14th to September 14th.

Tuesdays 7:30 PM – 8:45 PM

Overhead lift variations and the deadlift! Get stronger overhead and in the deadlift through dynamic technique and strength work, and focused muscle building.

Sundays 1:30 PM – 3 PM

Build confidence moving big weights with the Yoke walk, Farmer’s Carry, Sandbag lifting, and more. Real world results/perks may include carrying your pet/child/friend when they are sick/hurt/sleepy, taking all your groceries upstairs in one trip, and generally being referred to as “the strong friend.”

MEMBERSHIP OPTIONS

1 x Week (Sundays or Tuesdays, mix and match as desired/available): $444 ($55.5/class)

2 x Week Tuesdays & Sundays: $740 ($46.25/class)
(Both billed in 2 installments).

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Scheduling Note: One Sunday Strongman class will be on Thursday, July 23rd at 7:30 PM instead of Sunday 7/26, as Coach Clay is out of town that weekend

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FAQ

Q: The strongman lifts look pretty wild and intimidating. How strong do I have to already be to participate?

A: As strong as you are right now! Strongman is for everyone; every movement is scalable, just like CrossFit. I am committed to accessibility and meeting athletes where they are.

Q: I will miss a few classes, is it still worth it to sign up for the cycle?

A: Chat with me about your availability for a specific answer, but generally yes, the program is mostly consistent week to week to facilitate concentrated skill development, so even if you miss a few classes, your strength will still greatly benefit from the program. I also make programming available for athletes who may miss a class but have gym access while they are travelling.

Q: Can I take Mythic and Group classes at the same time?

A: Absolutely. The program is designed to be complementary to your broader fitness schedule and program.

Workout of the Day

“Laura”

With a partner, complete as many rounds and reps as possible in 21 minutes of:
30-Calorie Row
20 Burpees over the Rower
10 Power Cleans

One person works at a time.

Rx loading: 155/105

Notes
Today’s Hero workout honors Laura Schwartzenberger, 43, who was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2, 2021, in Sunrise, Florida.

Move through each round with your partner, splitting the reps as needed. One athlete works while the other rests.

Row < 3 min
Scale volume as needed so your team can stay within that timeframe.

Burpees < 2 minutes
Scale volume or remove the jump over the erg and perform a regular burpee or step over the machine.

Cleans < 1:00
Choose a moderate barbell load that allows for quick singles back and forth, though advanced athletes may be able to hold larger touch-and-go sets.

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Programming Template: Week 8/8

July 2026 Member of the Month: Greg Chopko

Before I ever met Greg, I felt like I already had. “To know him is to love him” kept coming up, and by the time we crossed paths during Murph this year, it felt more like catching up with an old friend than meeting for the first time.

He’s one of those people who quickly makes the gym feel more welcoming and fun. If you’ve ever taken a class with him, you’ve probably seen it – he’s quick with a smile, always ready with encouragement, and somehow in conversation with at least three people at once. He shares how he found his way to us after his previous gym closed, why consistency beats perfection, why his dream workout is simply “bench and talking” (honestly, same), and the advice he wishes every new member could hear.

We’re very glad you found your way to CrossFit South Brooklyn, Greg. Congratulations!

Name (and any nicknames):
Greg Chopko. No nicknames, although my last name is unusual enough that people occasionally give it a shot.

Where were you born, and where did you grow up?
I was born in Elmira, New York, where I grew up and lived until I moved to New York for college.

How long have you been CrossFitting, and how did you find your way to CFSBK?
I’ve been doing CrossFit since 2014 and have been lucky enough to have a CrossFit gym in every city I’ve lived in since then. I found my way to CFSBK after my previous gym, Park Slope CrossFit, closed and many of us made the move over together.

I think the 7:30 class may have never fully recovered from our arrival.

What keeps you coming back to CFSBK?
The coaches, my friends, and the community. There are a lot of people I genuinely look forward to seeing every day.

The workouts are great, and I’ll simply say that the people of CFSBK play a very important role in my attendance. CFSBK has become an important part of my daily routine. No matter what kind of day I’ve had, I know I’ll end it on a positive note. Going to the gym at night gives me an hour where work and everything else falls away and I get to be fully present.

It’s a place to relieve stress, clear my head, and spend time with all my favorites.

How has the gym changed your life?
It’s taught me resilience and patience. After more than a decade of CrossFit, I’ve learned that consistency matters more than perfection.

It’s also given me some wonderful relationships and a place where I know I’ll laugh, work hard, and leave in a better mood than when I arrived.

Can you share a memorable experience or achievement from your time at CFSBK?
One of the most memorable experiences wasn’t a lift or a workout. It was how welcoming everyone was when a group of us came over after our previous gym closed. What could have felt like starting over instead felt like being immediately embraced.

CFSBK welcomed a bunch of misfits from another gym, made us feel at home, and allowed us to bring a little bit of our old community with us while becoming part of a new one. Looking back, that experience has meant more to me than any PR.

In retrospect, David and CFSBK may not have fully understood what they were agreeing to.

What are your current fitness goals?
Stay healthy, don’t get hurt, and keep doing this for a long time.

Program your dream workout:
Bench and talking.

Program your nightmare workout:
Snatches, pistols, and not being able to talk.

Favorite and least favorite lift:
Bench and Strict press are my favorites.

Snatches are my least.

How do you spend your time outside of CFSBK? Do you have any hobbies?
CFSBK has become a pretty big hobby and my third place. Outside of the gym, I enjoy spending time with my partner, friends, and simply being at home.

What are you currently recommending (books, shows, food, etc.)?
I end almost every night with Judge Judy, and I highly recommend it. Beyond that, you can usually find me watching anything Bravo-related, especially the Housewives. Apparently my ideal entertainment involves people arguing.

Any advice for new CFSBKers?
Nobody is judging you nearly as much as you’re judging yourself. Everyone was new once, everyone remembers what that felt like, and everyone wants you to be successful.

Just keep showing up. If you have a bad day at work or a bad day at the gym, come back the next day and start again. That’s true in CrossFit, and it’s the way I approach life.