Workout of the Day

TEAM METCON

In Teams of 4 Athletes, Complete 5 Rounds Each of the Following For Time:
A. 10 Abmat Sit-Ups + 80′ Sled Sprint (as fast as possible)
B. Rest
C. Dual KB Suitcase Hold (32/24kg)
D. Sandbag Bear Hug Hold (150/100lb)

Notes
Work in teams of four athletes. Three athletes will work at the same time, while one is resting.

We have a sprinting effort, followed by a rest, and then two more “active rest” stations with holds before moving back to the sprint.

“A” station is the timekeeper and should move as fast as possible. Athlete A will complete sit-ups and sprint while B rests, C holds KBs, and D holds a sandbag (they are next in line to sprint). When A finishes their round of work, implements can go down and everyone rotates to the next station.

The athlete who performed the couplet (A) will rest, athlete holding the sandbag (D) will now complete the couplet, athlete who started with KBs (C) moves to sandbag, and the resting athlete (B) now picks up the KBs.

The athlete performing the couplet can only begin their work when the next two athletes have picked up their implements!

Continue in this fashion for 5 rounds each athlete, 20 rounds total.

Use an empty sled (~85-115#) to keep a true sprint for every round. Use heavy Sandbags and KBs for the holds. Keep transitions tight to maximize your team’s intensity today!

ASSISTANCE

3-4 Rounds
10 ea KB Side Bends
20 Alt Straight Arm KB/DB Russian Twists (10ea)
12-15 DB Hammer Curls

Notes
In round 1, use light to moderate loads to dial in mind-muscle connection and understand these less-frequented movements. Then add load for the following rounds. Rest as needed.

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Programming Template: Week 8/8

Jackie and Michele getting ready for Stonewall

Gus live at the Bellhouse on 9/9!!

Hi my dear sweet CFSBK family,

If you haven’t already been bombarded by it on Instagram, I am excited to share news that I am going on tour this summer with my stand up comedy show IS THIS THE NEW ME?

I have the tremendous honor of getting to close out the summer tour in Brooklyn at The Bell House (around the corner from the gym). The show is on September 9, 2026 at 7:30pm.

You have played a tremendous role in getting me here, encouraging me, liking my instagram videos and listening to my drivel at the front desk. I want to extend a friends and family discount link for you below.

I hope you can make it to the show, I’d love to have you there. The more tickets I can sell ahead, the better signal it sends for future tours/shows at the Bell House and beyond!

Tickets here!

I hope you’re well and I miss you terribly. send me a little note back with an update from you! Just dont reply all for the love of god.

love love love
gus

Workout of the Day

STRENGTH

Front Squat
In 15 minutes build to a heavy 3 reps for the day.

Notes
Use your notes from this cycle to build to a heavy 3 front squats for the day – not necessarily a 3 RM. But if things are feeling good, go for it! After 2-4 efficient warm up sets, build from last week’s weights. Expect in this time frame to complete ~3-4 heavy sets.

METCON

“FRAN”

21-15-9 Reps for time of:
Thrusters (95/65#)
Kipping Pull-Ups

Notes
The intent for today is a quick burn. The last time we did a version of this workout was “Narf” on September 13, 2025.

The best strategy for this workout depends on an individual’s capacity. For those with a high degree of capacity, treat this workout as a sprint with unbroken sets of each movement and quick transitions between exercises while striving for completion in 3-4 minutes. Scale as needed to get a true dose of intensity today.

The pull-ups will be troublesome for many. Those who can complete pull-ups but cannot complete more than 5 reps consecutively may benefit from reducing the number of reps per round to achieve the stimulus. For those currently unable to complete pull-ups, choosing another bodyweight upper-body pulling movement similar to the pull-up, such as a jumping pull-up, is recommended.

Pull-Up Scaling:
A. 15-12-9 Kipping
B. 10-8-6 Strict
C. 10-8-6 Band Assisted Strict
D. Jumping Pull-Ups (full volume)

Thruster: Light weight that you could complete 15+ reps with unbroken.

Intermediate Scaling Example
For time:
21-15-9 Thrusters (75/55#)
15-12-9 Kipping Pull-ups

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Programming Template: Week 8/8

Keith and Karl Go Overhead

From the CrossFit Archives: Miranda Oldroyd takes on Fran (2010)

Workout of the Day

STRENGTH

A1. Pendlay Barbell Row 3×6-8
A2. Rear Foot Elevated Split Squats 3×8-10 ea

Notes
Use a 20×1 tempo for both movements. After 1-2 warm up sets, perform 3 progressive work sets. If you’ve been regularly attending on Mondays, you should plan to build up to 0-1 reps in reserve by your final set (RPE 9 or 10).

METCON

AMRAP 12 MIN
270m Run
15 Box Jump Overs (24/20″)
12 DB Bench Press

Notes
Intent: +/- 4 rounds

We’ve been incorporating DB Bench Press on alternating Mondays, so use your training notes from the past 8 weeks to help guide your weight selection today.

The DB Bench Press should feel challenging and be one of the primary pacing elements of the workout. Aim to complete the early rounds unbroken if possible, but expect to break the set into 2 quick sets as fatigue builds in the later rounds.

Stay consistent on the run and move steadily through the box jump overs to preserve energy for the bench press.

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Programming Template: Week 8/8

The usual suspects putting in the work

David is on vacation there is no additional content deal with it.

Workout of the Day

Every 6 Min x 5 Rounds
4-6 Strict Chest to Bar Pull-Ups
10 Alternating Rotational Ball Slams
14 Alternating Box Step Ups (20/16″)
500m Row, 500m Ski, or 1250m Bike

Notes
If you were here for yesterday’s Stonewall workout, consider keeping the step ups at bodyweight and your overall intensity a little lower. Also note we have Rear Foot Elevated Split Squats tomorrow.

Step Up: can be loaded goblet style or suitcase style, if/as desired. Make sure to fully extend at the top of each rep. Use a box height that puts you at parallel or less, rather than to “full depth” like a squat.

CTB:
-If you have 5+ strict pull-ups but cannot achieve the CTB range (strict), consider using a band or foot assist today and holding the top of each rep for 2 seconds with chest in contact with bar.
-If you have 1-4 strict unbroken reps, complete small sets of chin over bar today.
-If you do not yet have a strict pull-up, scale to tough foot assisted reps through the biggest ROM possible.

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Programming Template: Week 7/8

Long time CFSBKers Jayson and Kevin. Kevin was one of CFSBK’s first members (predating the park even when him and David trained at Equinox) and turned 70 this weekend!

Chest to Bar Strict Pull-Ups

Workout of the Day

“STONEWALL”

AMRAP 15 Minutes:
6 Squat Cleans 135 (Marsha) / 95 (Sylvia)
28 Double-Unders
6 Shoulder-to-Overheads 135 / 95
9 Burpees

Notes

Today is our annual pride workout “Stonewall”. This workout commemorates the Stonewall Rebellion, a week long demonstration and riot that started on 6/28/69 and is considered to be the start of the LGBTQ+ rights movement. We wrote this workout in 2018 and its become one of the staple pride workouts in the CrossFit community across the world! 100% of funds from this workout will go to the Sylvia Rivera Law Project

All funds from today’s classes will go to SLRP! Sign up via the ZenPlanner Member App. Tap on your picture in the top left (if you haven’t added a picture, your initials will be there), and then tap “Events”

Also, pride is a celebration!! So wear your brightest colors today!!!

Barbell: The weight should be light to moderate for you, something you can cycle the jerks for 6 unbroken or at most in two sets as you fatigue. Scale further as needed.

DU: ~30 sec or less.
A. 14 DU
B. 30 sec DU practice
C. 50 single unders

At Home Variation (No Equipment)
AMRAP 15 Minutes:
6 Jump Squats
28 Jumping Jacks
6 Push-Ups (or Handstand Push-Ups)
9 Burpees

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Programming Template: Week 7/8

Why we support the Sylvia Rivera Law Project

Workout of the Day

ASSISTANCE

20 Min for Quality
20 sec Ring Support Hold
120′ Reverse Sled Drag
10 DB Pullovers

Notes
Aim for 4-5 Rounds for work, resting as needed.

If desired, add in some bodyweight movement that will prep you for your Floater Strength. For example, if you plan to do Front Squats, perform a few sets of 5-10 Paused Air Squats alongside the above work.

Ring Support: Add a band if needed to accumulate time with proper mechanics.

Sled Drag: Maintain a “stacked” position with shoulders over hips, knees very bent, and a strong roll through your feet as you step. Do not lean back. Aim for a nice quad burn!

FLOATER STRENGTH

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

B. Front Squat 5×3, building
C. Deadlift 5×3, building
D. Strict Press 5×3, building
E. Chin Ups, 5×3, building

Notes
Tomorrow we have squat cleans, shoulder to overhead, burpees, 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 at least RPE 8 for your final 2 sets. Aim to add weight and/or reps from Week 5.

B-D: Use your notes on prior weeks of lifting to progressively overload today, as appropriate. You should have 0-1 rep in the tank by your final set.

E: Perform chin ups at bodyweight, or add load if appropriate. Scale to Tempo Negatives 5×3 or Foot-Assisted reps.

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Programming Template: Week 7/8

Erin and Sheryl leading the charge on a workout

“STONEWALL” TOMORROW

Tomorrow’s workout will be “Stonewall” which is our annual pride workout. Class times are the same but you can register on Zen Planner for $15 and 100% of income goes to our benefactor the Sylvia Rivera Law Project

Stonewall Rebellion, a week long demonstration and riot that started on 6/28/69 and is considered to be the start of the LGBTQ+ rights movement. We wrote this workout in 2018 and its become one of the staple pride workouts in the CrossFit community across the world!

Workout of the Day

METCON

For time:
2000m Row

Notes
The last time we tested a 2k row was 7.9.24. Today make sure to record your total time, your 500 m/splits, and any other qualitative notes you had about the experience (i.e things you would have done differently, what went well, etc) so you can use that information for future workouts.

What is a good 2000 m Row Time?

CASH OUT

For Quality:
1 minute ea side Couch Stretch
15 ea Side Plank Raises
1 minute Bar Hang
15 ea Side Plank Raises
1-2 minutes Pike/Straddle Stretch
15 ea Side Plank Raises

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Programming Template: Week 7/8

Welcome Foundations Grads Mike, Devra and Sarah!

How to Pace a 2K Erg Test

Today we have THE benchmark distance on the concept 2 Rower, the 2K Row. Infamous for its potency and challenge. The biggest mistake people make is going out too hard in the beginning. Don’t. This is 7-8 minutes of sustained effort so treat it like a hard run, not a sprint. If you blow up early you’ll spend the whole back half suffering for a worse time than if you’d been patient.

Pacing

Pick a target split (time per 500m) and sit on it. Your first and last 500 should be slightly faster, the middle two slightly slower, that’s normal. What kills people is a massive drop-off in the second half from going too hot early.
Stroke rate

Stay around 25-32 strokes per minute for most of the piece. Don’t thrash.

The play-by-play

0-250m: Start hard (10 big strokes), then immediately settle. You’ll feel great. Don’t trust it.
400-500m: Take a “power 5-10” (10 deliberately strong strokes) to get over the first mental hump.
1000m: Take a “power 10-20.” You’re halfway. This is where races are won or lost.
500m out: Another power 5-10. Start tightening the screws.
250m out: Empty the tank. Go as hard as you can and hold it to the end.

Mental toughness

The 2K is as much a head game as a physical one. The middle 600 meters, roughly 700m to 1300m in, is where most people fall apart mentally. You’re too far in to feel fresh and too far out to smell the finish. This is where you find out what you’re made of. The move is to stay process-focused: count strokes, lock in on your split, take a power 10. Do something active rather than just enduring. The suffering is temporary and it’s the same for everyone on the erg next to you. The last 250 meters is only about 20-25 strokes. You can do anything for 25 strokes.

The one thing to never do

Shorten your stroke (or stop!) when it hurts. Length is free speed. Keep it long all the way through, especially when you want to quit.

Workout of the Day

4 Rounds for Time
800m Run
30 Abmat Sit-Ups
Floater Exercise (Pick One)

a. 16 Burpees
b. 30 Air Squats
c. 160ft Dual KB Farmers Carry (32/24kg)
d. 45 sec Bar Hang

Notes
Bit of a grind! Target < 30 min. Scale today’s workout to finish a tough four-rounder within the intended time domain.

Choose your floater exercise depending on what you have or haven’t done this week so far. Tomorrow we are rowing! Burpees are a good choice if you did not attend Monday’s class. Air squats are a good choice if you missed Tuesday.

Run: Aim for < 4 min
680m
550m

Sit-Ups: < 90 sec

Floater: < 90 sec
Scale load as needed on the carry. Complete 8 x 20ft segments.
Accumulate time in the bar hang in shorter sets if needed.

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Programming Template: Week 7/8

Hello! This is 7 am’s Pokémaster, Mikey. I recently competed in the Cayman Islands for a mile open water swim race (https://flowersseaswim.com/) and finished 41st out of around 650 participants. My training solely comprised our CrossFit workouts at the gym. While I do have a solid 14 years of competitive swimming history to draw upon, CFSBK conditioned me enough to give my all in a race like that every now and again. I swam the same race with the same training last year, and my times were three seconds apart. I’m thrilled with that consistency in the variable context of open water. I guess the lesson here is to not skimp on your pull-ups, runs, or power cleans at the gym – they can help not just with functional fitness around the home, but in applied fitness too. Get out there and try new (or “old” in this case) sports or races! You may even get to see a shark like I did 😀 

Workout of the Day

STRENGTH

Front Squat
5 x 3, building

Notes
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 0-1 rep in the tank by the final set. If you were here for Week 6, aim to increase weights slightly from last week.

PARTNER METCON

For Time
150/120 Calorie Bike
and
50 DB Human Makers (50/35lb)*

*1 Rep =
1 Push Up +
1 Each Side Renegade Row +
1 Squat Clean Thruster

Notes
In this workout, both partners work at the same time. One will be accumulating calories on the bike while the other is accumulating reps of the DB complex; switch places as desired.

The “Human Maker” is a dynamic dumbbell complex that combines push ups, renegade rows, and squat clean thrusters. If you did yesterday’s workout, and not feeling recovered after benching and burpees, we recommend taking out the push up portion of the movement.

Aim to split them relatively evenly, ideally each partner performing a total of 25 reps. DBs should be heavy for this workout, though you should be able to perform 3-5 reps at a time without a big break.

Bike: Aim for pace of 15/12 calories in < 90 seconds.

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Programming Template: Week 7/8

Waldy and Will mid Ring Row

Jane Brill’s Art Gallery Reopening this Thursday

Hi guys! I hope this finds you all well! A few months ago, when our gallery suffered water damage from a neighboring fire, we posted about to help us find a temporary space. We are so grateful for your the gym’s during that difficult time. I’m excited to share that we have returned to our original home at 156 Orchard Street, and we would love for you to join us as we celebrate with an opening reception on Thursday, June 25th, from 6:00 to 8:00 p.m.

Crossroads

Opening Reception:
June 25th, 2026 · 6–8 PM
Van Der Plas Gallery
156 Orchard Street, New York, NY 10002

We are back! Van Der Plas Gallery is thrilled to announce our return to Orchard Street with Crossroads, a group exhibition featuring works by David Buckingham, Al Diaz, and Doug Groupp, opening Thursday, June 25th.

United in their interrogation of contemporary culture, these three artists wield bold color, commanding text, and figurative wit as instruments of critical commentary. Buckingham, Diaz, and Groupp toss the map out the window — charting new roads of thought, perception, and resistance.

David Buckingham is a Los Angeles-based artist who transforms discarded industrial materials — salvaged metal, vintage signage, machine parts — into bold, witty sculptures. WHAAM!, WHOOM! and Rusted dollar signs. A monumental subway token. Buckingham raids the visual archive of American life and sends it back transformed.

Al Diaz (SAMO) develops a visual language of cryptic phrases and poetic interventions, turning text into image and social critique. In this exhibition, the American Flag is a direct reference to Jasper Johns, using layered language, lettering drawn from his signature “wet paint” signage, and street-inspired gestures, demanding that a national symbol account for itself.

Doug Groupp (“Clown Soldier”) injects theatrical energy into the exhibition with cartoon caricatures, parody, and political references. In The Strait of Hormuz, early Mickey Mouse, a vintage laughing man, and the seal of the Islamic Republic float beneath the Coca-Cola logo, confronting the blur between entertainment, politics, propaganda, and spectacle.

When we lost our Orchard Street space on January 25th, it was our community that carried us through the next five months. Now, we are deeply honored to welcome you back to our original home. Please join us on June 25th to celebrate our reopening and experience this incredible exhibition.

None of this would have been possible without the support we received along the way — and a special thank you to Greg Tribbe of cloudstreet.us, who opened his space to us and kept our gallery operations running on the Lower East Side during this time.

 

Workout of the Day

STRENGTH A

EMOM x 6 Min
2 Weighted Strict Chin-Ups

Notes
Compare to Week 5. You may build in load across sets or perform sets across. All 12 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.

Complete 2-3 warm up sets, then perform three progressively heavier working sets within the prescribed rep ranges. Your final two sets should feel like at least RPE 8. Try to improve on week 5’s weight or reps.

METCON

AMRAP 5:00
25 Double Unders
5 Burpees

Notes
We performed this workout on 9.28.23 and 9.19.21 and the top score was just over 9 rounds!

If you have double unders but 25 will take you longer than 1 minute, scale down by 5 reps until your volume takes you roughly 30 seconds. Otherwise, perform 40 Single Unders. Remove the push-up from the burpee to modify its intensity.

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Programming Template: Week 7/8

Musings on Staff Uniforms

A few years ago I got into a debate with another gym owner who scoffed at how unprofessional it looked when a gym’s staff didn’t wear matching uniforms. He and several other people on this particular Zoom call all agreed that standardized gym shirts were a baseline for a professional presentation. I considered their perspective, then I remembered CFSBK was much bigger, more successful, and a lot cooler than every other gym on that call. While I don’t throw any shade on other gyms for choosing to do this, and it’s pretty standard in our industry, I thought I’d share a little bit about why we don’t wear uniforms at CFSBK.

My aversion to it primarily comes from my time in the fitness industry prior to starting CFSBK. My first job that required a uniform shirt was as a PT aide at a physical therapy clinic. They handed me one bulky white collared shirt I basically had to swim in. I worked there several days a week, which meant I had to wash that stupid shirt several times a week to keep it clean. We also had to wear khaki shorts, it was the worst.

My second experience with staff uniforms was really similar at a speed school I briefly worked at after college. Once again, they gave me a single XXL white collared shirt that fit like a garbage bag, the sleeves went down to my forearms and I looked like a child wearing his dad’s shirt. I remember feeling genuinely self-conscious in it. Then Equinox. The classic black “Train” shirts that about 50 of us on the floor were all wearing. A sea of homogeny. Booooring.

When I started CFSBK, staff uniforms weren’t something I ever considered. I was so stoked to just do whatever the hell I wanted for a change. I’d worn enough staff shirts to know what they actually do: nothing for the member experience, and something deflating for the person wearing it, especially if you care about your personal style and representation.

“Professionalism” should come from the quality of the instruction, the consistency of the care we give, and how we show up for people. Not from what we’re wearing.

I like individual expression, a lot. I don’t want people showing up to the gym in the same shirt every single time. It’s boring, it’s tedious, and it’s a pain in the ass to wash the same handful of shirts every week. I like wearing my stupid band t-shirts and slutty little shorts, I like my spikey necklace and I certainly don’t like sleeves. 🙅‍♂️

When you limit how someone dresses, you get a slightly less authentic version of that coach. You get someone in a costume that doesn’t reflect their aesthetic, their style, or their personality.

I love seeing the cool clothing our coaches wear, the stuff that comes from their actual lives and interests. It gives members a varied, dynamic experience instead of a uniform one. It sparks conversation. It gives people something to ask about. It makes the whole gym feel more human and shows a more genuine version of that coach.

In the 19 years we’ve been open, literally no member has ever asked me why we don’t wear uniforms, so, it clearly doesnt matter to you all. Beyond that, there has never been a problem that would have been solved by wearing the same shirts every single day. So, in a nutshell, that’s why we all dress like teenagers at CFSBK.