Workout of the Day

STRENGTH

A1. Barbell Good Mornings, 4×6-8
A2. Rear Foot Elevated Split Squats, 4×6-8ea

Notes
After 1-2 warm up sets with the barbell, perform the two movements as a superset, resting about 60-90 sec between each.

Use a slower-down, faster-up tempo on both exercises.

Good Mornings: Maintain a braced, rigid trunk and perform the movement by flexing and extending at the hips. Focus your attention on stretching and loading into the glutes and hamstrings on the descent of each rep.

Split Squats: Hold 1 or 2 DB’s suitcase style. If balance is a challenge for you, grab a pvc pipe to hold/push into the ground to assist you. Complete all reps on one side before changing to the other side.

METCON

For Time
10 Power Cleans @ 155/105#
400m Run
20 Power Cleans
800m Run

Notes
Intent: 8-13 min

Load is on the heavier side of moderate, in the realm of 60-70%. Scale to a weight you are comfortable completing quick singles with and could cycle a few unbroken reps if required.

If your 800m / half mile run pace is greater than 5 minutes, consider scaling one or both runs back slightly:
A. 270m (4th Ave and back) / 680m (full lap + 3rd Ave and back)
B. 200m (mural and back) / 550m (full lap)

If you are building tolerance to running, use a mixed approach in each round:
130m Run + 400m Bike / 270m Run + 800m Bike

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CrossFit Group Class Programming Template (WK2/8)

Save the Date! Fight Gone Bad 2025 is Saturday November 1st!

Good Mornings

Every Wednesday this cycle focuses on a superset of posterior chain and single-leg strength exercises. Last week for our posterior chain bias we performed RDLs, which closely resemble conventional deadlifts, except that there is less knee flexion and the barbell doesn’t touch the floor. Today’s variation is the barbell good morning, in which the bar is placed on your back and the movement is initiated with a hip hinge rather than a pull from the floor.

Both RDLs and good mornings train the hamstrings, glutes, and erectors through a similar hinge pattern, but the change in bar position shifts the loading. With the RDL, the weight is held in the hands and stays closer to your center of gravity, allowing for heavier loading. In the good morning, the bar is on the back, creating a longer lever arm (the distance between your hip joint and the barbell horizontally) and a higher demand on spinal erectors and midline stability.

Start with an empty barbell and then progress gradually—most lifters will use somewhere between 30–50% of their RDL or squat numbers for work sets.

Workout of the Day

SKILL

Handstand kick ups and Holds

Notes
Today is all about building confidence and control upside down. Use the time to practice smooth kick-ups and strong, active handstand holds. Keep the focus on technique and body position.

When kicking up, start small and controlled, then build height as you feel more confident. Think about stacking your hips over your shoulders and pressing the floor away with strong, active arms. Don’t rush, find balance with tight legs and a strong core.

For the handstand holds, aim for short sets of 10–20 seconds where you can stay in a good hollow body position. Quality holds will help you build strength and balance faster than maxing out until you fall.

Practice safe bail-outs. If you feel yourself tipping over, turn your body into a cartwheel rather than crashing down.

METCON

Partner “JT”

For Time
42-30-18
Handstand Push-Ups
Ring Dips
Push-Ups

Intent: 15-20 min

Notes
Accumulate the total reps listed as a team. For example: Partners trade sets of 7 HSPU until each has done 3 sets (21 reps) to get to 42 total. Then move to dips, and so on.

This is a pressing stamina test with a lot of volume. Shoulders, triceps, and chest will fatigue quickly. The push-ups will arguably be the most difficult reps you have ever attempted. For most, this is a workout that requires patience and perseverance.

Expect to experience muscular fatigue rather than cardio-respiratory fatigue. When dealing with muscular fatigue, you must rest long enough for your muscles to recover before you continue. Work with your partner to break up reps early and often so you don’t hit failure.

HSPU and Dips are athletes choice: strict or kipping. Prerequisite to kip is at least 1-3 good strict reps through full range of motion.

HSPU: focus on a solid lockout and avoid letting your midline collapse.

Dips: Keep rings close to your body, move through full range, and avoid rushing the lockout.

Push-ups: steady and clean—chest touches, elbows extend fully.

Scaling
Scaling option A:
42-30-18 reps for time of:
Box Piked Handstand Push-ups
Banded Ring Dips
Push-ups

Scaling option B:
30-24-18 reps for time of:
Seated dumbbell shoulder press
Foot-assisted Ring dips

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CrossFit Group Class Programming Template (WK2/8)

Pierre on Handstand Push-Ups

Want to improve your handstands?? Try the Handstand Class!

Reminder that we host three weekly classes with Coach Suzanne Michelle designed to improve your strength, confidence and skill level with all things inversion!

This is a modern approach to hand balancing: we’ll learn rules—and then break them! Expect a deep dive into inversions that expand your movement practice, whether you’re a seasoned hand balancer or brand new to the idea.

Bring an open mind, patience, and the ability to touch the floor. All ages, sizes, and experience levels are welcome. Let’s explore what’s possible when we flip things upside down.

Coach: Suzanne-Michelle (Suzy) is a pole artist, aerialist, hand balancer, and certified instructor with over a decade of experience. Expect supportive coaching, creative progressions, and lots of constructive feedback.
Schedule: Mondays & Thursdays at 6:30pm, Wednesdays at 11:00am in the Annex

Workout of the Day

STRENGTH

Front Squat
4×5 @ 65%-70%

Notes
Our goal today is to accumulate some volume with technically sound, crisp reps and establish a baseline of good mechanics with the front rack position, vertical torso, and speed out of the hole.

If you were here for the heavy single, use about 65% up to 70% of your best rep. If you did not come last Monday, work at a load that feels like RPE 5 to 6.

Either way, this will be moderate load and you should have multiple good reps in the tank left on each set.

METCON

3 Rounds for Time
16 Alternating DB Hang Power Snatches
30 Air Squats
12 Box Jump Overs (24/20″)

Intent: 6-10min

Notes
The workout is designed to be short and punchy. Push the pace but don’t blow up in Round 1. Find a sustainable speed in the air squats and then attack the snatches and box jumps. Aim to keep each round under 3 minutes to hit the intended stimulus.

DB: Choose a weight you can cycle confidently and complete unbroken or in two quick sets max.

Move smoothly through the air squats, don’t rush and lose depth, but keep a steady rhythm.

The box jump overs are where heart rate will spike, so stay efficient with footwork and step down if needed to keep moving safely. Scale height of the box as low as needed today!

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CrossFit Group Class Programming Template (WK2/8)

Coach Steph briefing a Murph heat with the CrossFit Games Murph event playing on the big screen

Make Movie Magic with Coach Cara

Did you know that Coach Cara makes badass genre films? She and her partner Jackie, through their company Sunstrike Pictures, are finishing their feature film, and are seeking investors to complete final post-production. This is an opportunity to back a cutting-edge creative team making thrilling, socially relevant art that is poised for commercial and cultural takeoff.

Code-named Wildflower (keeping the official title under wraps for now!) the film is a mystery thriller about the spirit of rebellion against the horrors of techno-fascism, inspired by the party game known as “Werewolf”/”Mafia,” where players must vote on who among them are the secret killers.

Logline:
12 kidnapped strangers are trapped on an island and forced to play a deadly game for the seeming amusement of a deranged masked stranger and his band of militaristic guards. As the mystery unravels, the sinister purpose of the murderous game is revealed.

The film stars the late great Tony Todd (Candyman), and genre stars Bai Ling (Dumplings, The Crow), Robert Picardo (Star Trek: Voyager).

Cara and team are seeking micro-investors (1K to 5K) and investors (5K+) to come on board this final stage. The final edit of the film is already under way.

If you want to learn more about the project and to watch the available reels, contact Cara directly at caraclaymore@gmail.com.

Here are a few sneak peeks (all photos c/o Sunstrike Pictures):

Workout of the Day

FLOATER STRENGTH

A. Front Squat, Heavy Single
B. Romanian Deadlift, 3 x 6-8 @ 3111 tempo
C. Push Press, 4 x 5 @ 70% / RPE 7
D. Weighted Chin-Up, Heavy Single

Notes
Tomorrow we have front squats, wall ball shots, air squats, and box jump overs.

The front squat is intended as a heavy, quality rep, not an all out 1 rep max test. Build some confidence under challenging load, but call it before form breaks down.

You may superset your main lift with another DB/KB or bodyweight movement.

Chin-Up Progression: Choose something difficult for you that allows for consistent mechanics and full ranges of motion.
A. Work up to a heavy single (in about 6-8 total sets)
B. Perform 4-5 Sets x 1-3 Reps or Negatives at bodyweight
C. Perform 4-5 Sets x 5 Reps of Box Pike or Foot Assisted Chin-Ups

METCON

EMOM x 15 MIN
A. 40 sec Max Reps Shuttle Runs (40 feet)
B. 40 sec Farmers March
C. 40 sec Max Reps Straight Leg Sit-Ups OR Toes to Bar

Notes
Shuttle Runs: One “rep” = 40 feet (2×20′ lengths, or down and back)

March: Use two heavy KBs that challenge your grip. Stand tall and stay balanced as you march steadily in place. If you are not coming to class tomorrow and want to challenge your upper back strength instead, perform a dual KB front rack march.

Sit-ups: Each rep starts with the fingertips touching the floor overhead and finishes with fingertips touching the toes. If needed, scale to touch as far forward as your mobility allows. Athletes with strict or kipping toes to bar can elect to do that movement today (but not recommended if you came to class yesterday).

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CrossFit Group Class Programming Template (WK1/8)

Welcome new Foundations Grads Laura, Emily and Valetina!

MAT FRASER TRAINING LIKE THE OLD DAYS

Workout of the Day

Bar Muscle-Up “Amanda”

9-7-5 Reps for time of:
Bar Muscle-ups
Squat Snatches, 135/95 lbs

Time cap: 10 min

Notes
With two high-skill movements, this one requires a bit of “riding the edge.” If you fail a rep, make the adjustments needed and try again. If you fail two reps in a row, employ scaling options by reducing load or movement complexity.

Muscle Up Scaling: Choose a difficult variation that challenges your skill and strength.
A. 7-5-3
B. 5-4-3
D. 9-7-5 reps of “Pull+Push” … Here are 3 different examples of what Round 1 could look like:

Ex: 9 Strict CTB Pull-Ups + 9 Ring Dips
OR
Ex: 9 Strict Pull-Ups + 9 Matador Dips
OR
Ex: 9 Strict Banded Pull-ups + 9 Bench Dips

Snatch: Moderately heavy, in the realm of 65-75%. These are full snatches, passing through a below-parallel squat on each rep! Most athletes will be doing quick singles to get through the 21 reps.

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CrossFit Group Class Programming Template (WK1/8)

What 16 years of Coaching Has Taught Me by Coach Erick

Coach Erick recently wrote an article for CrossFit.com about his journey from being 90lbs overweight and unable to perform more than 3 rounds of a modified “Cindy” (5 pull-ups, 10 push-ups and 15 squats) to owning two affiliates in Ecuador all the way to coaching at CFSBK. He talks about the parallels of humility and consistency that transformed his body as an athlete and the lessons it taught him about coaching. An absolutely amazing read, we’re so proud to have coach Erick on our team!

Read the article on CrossFit.com here!

Coach Erick also recently received his CrossFit Level 3, one of the highest and hardest credentials to receive! The test takes around 3 hours and he studied for months to prepare for it. Congrats, coach!

How to Fix your Snatch Turnover

Today’s workout includes full snatches which require you to pull yourself all the way under to receive the bar the a deep squat. This “Third pull” in the snatch is often one of the more challenging elements of the exercise. We’ll review in class, but check out the 2:00 video below which discusses this phase.

Workout of the Day

FLOATER STRENGTH

A. Front Squat, Heavy Single
B. Romanian Deadlift, 3 x 6-8 @ 3111 tempo
C. Push Press, 4 x 5 @ 70% / RPE 6-7
D. Weighted Chin-Up, Heavy Single

Notes
Tomorrow we have ring muscle ups and snatches.

The front squat is intended as a heavy, quality rep, not an all out 1 rep max test. Build some confidence under challenging load, but call it before form breaks down.

You may superset your main lift with another DB/KB or bodyweight movement.

Chin-Up Progression: Choose something difficult for you that allows for consistent mechanics and full ranges of motion.
A. Work up to a heavy single (in about 6-8 total sets)
B. Perform 4-5 Sets x 1-3 Reps or Negatives at bodyweight
C. Perform 4-5 Sets x 5 Reps of Box Pike or Foot Assisted Chin-Ups

METCON

For Time
50/40 Cal Bike
-then-
3 Rounds of:
15 Russian KB Swings 24/16kg
10 Burpee Box Jump Overs 24/20″

Notes
Intent ~7-12 min

Bike: < 5 min

KB: Light and snappy today! Advanced athletes can experiment with a “power swing” today to increase their cycle rate.

BBJO:
Athletes must step down on the opposite side of their box but do not need to achieve hip or knee extension atop the box.

Scale to a lower box and/or by stepping up and over the box. If stepping up, both feet must touch the top of the box before moving to the other side.

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CrossFit Group Class Programming Template (WK1/8)

Sophia “SVD” will be competing at the throwdown tonight alongside parter Sunny on team “Golden State Gainz”

WET HOT AMERICAN THROWDOWN TONIGHT!

Come one come all to the festivities tonight where 16 teams will take on 4 wacky and challenging workouts crafted by Coach Katie! The competition will run from about 5-8pm in 597 and all are welcome to attend and spectate!

Volunteers Wanted!
We’ve got 2 amazing volunteers but we’re looking for a few more people to help with some equipment changes and set up for the event. If anyone can help out from around 4/5pm-8pm it would be greatly appreciated! Please contact David at crossfitsbk@gmail.com if you’re able to lend a hand!

Heat Assignments & Live Leaderboard

Competition Schedule

Event 1: Light Weight, Baby!👶

Event 2: Leap Frog 🐸

Event 3: Money in the Bank 💼

Event 4: Clown Show 🤡

Workout of the Day

STRENGTH

Push Press

4 x 5 @ 70% or RPE 6-7

Notes
Our goal here is to accumulate some volume with technically sound, crisp reps and establish a baseline of good mechanics with the rack position, vertical dip, and leg drive.

Today, reset at the rack position for each rep, rather than cycling or linking the reps together through the dip.

If you have a recent or well-established 1 rep max, use ~70% of that for your work sets. If not, go by rate of perceived exertion and work in the realm of 6-7 for how you’re feeling today.

Either way, this will be moderate load and you should have multiple good reps in the tank left on each set. Ideally we get 4 working sets at the same weight, but a little wiggle room is fine here for today.

PARTNER METCON

12 Rounds For Time (6 ea)
3 Wall Walks
12/9 Cal Row

Notes
Intent: 11-15 min

Breathe steadily during your time inverted and create as much leg drive on the erg as possible!

Wall Walk Scaling
A. 2 Full ROM reps (hands ~6″ from wall)
B. 2-3 Partial ROM Reps
C. 30 sec Angled Hollow Body Inversion Hold

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CrossFit Group Class Programming Template (WK1/8)

Interview by Julie Barnard
Since joining in 2018, Joey has consistently shown up in the ways that matter most – wholeheartedly, reliably, and with a voice you can hear across the gym. If you’ve ever experienced that mid-class “let’s gooo!” push, you know exactly the kind of energy he brings.

He swears he only ever attended one 6:00 am class back in his Foundations days. Still, since then, he’s been everywhere: through countless classes, rooftop and kitchen Zoom workouts during the pandemic, and even repping CFSBK at competitions. Joey is all in… unless there’s a bike involved, in which case he’ll suddenly have a very important work call.

Joey reminds us that it’s never just about the PRs – it’s about the friendships, the laughs, and the community that make CrossFit South Brooklyn home. Congratulations, Joey! We wouldn’t be the same without you.

Name (and any nicknames): Just Joey 🙂

Where were you born, and where did you grow up? I was born in Schenectady, NY. I grew up near Albany, NY in a small town. I moved to Westchester for Law School, and have been in the city after getting a job here in the fall of 2013.

How long have you been CrossFitting, and how did you find your way to CFSBK? I started CrossFit in August of 2018 when I moved to Brooklyn from Manhattan. I had recently started my first work-from-home job and knew I needed a gym to “kick my ass”, and keep me active. A simple google proximity search led me to CFSBK– one of the most life-changing and yet seemingly innocuous things I’ve done! I vividly remember attending my first foundations class at 6:00am with Coach Jess Fox. While that was the last time I’ve ever been seen at the gym at 6:00am, the CrossFit stuck. And the rest, as they say, is history.

What keeps you coming back to CFSBK? The new class cancellation policy, mostly. 😉

What does CFSBK mean to you? It’s hard to put the meaning of CFSBK into context. Though this gym has been a big part of my life since I joined in 2018, when the pandemic hit in 2020, it became more than that. For those of us that stayed in Brooklyn, this gym became a center of our lives. When the world was at a paralyzed standstill, we checked in on each other, we became each other’s family and support systems, and we continued to work out together in our respective kitchens, hallways, and rooftops, while peering at each other through our zoom screens. I remember the pure joy (tears even) when we all got the chance to workout together again in person!

What happened during that time was the natural result of a gym that has always been a safe space to everyone who walks in the door. CFSBK is just that. I’ve made life-long friendships here, I’ve both celebrated my highs, and been lifted up through my lows. David and this gym have created a culture and community in this place that makes Brooklyn feel like home.

How has the gym changed your life? I like to say that CrossFit is like going to hang out with your friends, and somehow you get more fit in the process. That’s been my experience coming to CFSBK for the last 7 years. This gym has been the foundation of my physical and mental fitness, which will impact me for the rest of my life. But in the process, it’s the friendships, the celebrations, the tens of thousands of smiles, fist bumps, and high fives. It’s screaming “Let’s gooo!” at a bunch of like minded crazy people who find this sort of thing “fun.” Yeah, this gym has given me a lot. I always say ‘it’s about the before and after photo’ when there’s something I can’t do yet, but in sincerity, the “change” that I’ve experienced since I started working out here has been significant. And we’re still going strong!

Can you share a memorable experience or achievement from your time at CFSBK? It’s impossible to pick just one moment in 7 years. That’s a lot of moments! One that comes to mind is getting my first ever strict ring muscle up (Jan 2020) after building my strict pulling strength for 2+ years. And another is competing in Miami at Wodapalooza in Jan 2024 with fellow CFSBKers and BFFs Dan Conroy and Matt Merenich!

What are your current fitness goals? Joey’s 2025 Fitness goals are all about “balance”. Balance between running and lifting, balance between eating healthy, and ordering Taco Bell delivery, and balance between being a father, having a demanding job, and running a sub 4 hour NYC Marathon in November.

As someone who hates hearing people say their PR days are behind them, (you don’t know what future you can do!) the era I’m in right now is a bit more ‘for quality’ than AMRAP. Anyone who knows me knows how hard it is for me to even type those words. I’m hyper competitive– and I’ll be back for the CrossFit PRs. (looking at you 10 unbroken BMUs) But for now it’s that sub 4 hour marathon in November with my son Lucas cheering on “Dada running” the whole time! Let’s get it!

Program your dream workout: 5 rounds for time: 400m run, 6 strict HSPU, 3 BMU

Program your nightmare workout: Row, Devils press, Rope climbs, Bike (In any order or assortment) I actually think I have a work call during that time…

Favorite and least favorite lift: I love BMUs and HSPU but I’ve never met a heavy deadlift, a pistol or rope climb that didn’t make me mad at the world. I also really don’t like biking. Was I supposed to pick just one?

How do you spend your time outside of CFSBK? Do you have any hobbies? When I’m not at CFSBK, I run, I play on a soccer team at Brooklyn Bridge Park (go Angels!), and sing tenor in the New York City Bar Association’s Chorus. (as one does)  Outside of that, I try to spend as much time as I can with my family and friends as possible.

Any advice for new CFSBKers? Always win the first round! (Jokes) No, I think my biggest piece of advice would be to celebrate all the small wins. In between the time we first walk in the door at CFSBK, and that future elite-athlete version of ourselves– are hundreds of wins. Celebrate all of them! There is no better gym or community to do that with than CFSBK.

Workout of the Day

STRENGTH

A1. 3×6-8 Barbell Romanian Deadlifts @ Tempo 3111
A2. 3x10ea DB or KB Goblet Reverse Lunges

Notes
After 1-2 lighter warm up sets on the barbell, perform the two movements as a superset, resting about 60-90 sec between each.

Complete all the lunges on one side before changing to the other side.

In this first week of the cycle, focus on quality reps with as close to perfect mechanics as you can achieve and holding the tempo for the RDLs. Use a regular grip or hook grip; no switch grip today.

METCON

“Half Flight Simulator”

For Time
10-20-30-40-50-40-30-20-10
Unbroken Double Unders

Time Cap: 10 min

Notes
With a running clock, perform 10 unbroken Double-Unders. Stop. Perform 20 unbroken Double-Unders. Stop. Perform 30 Double-Unders, etc. Continue with this pattern, increasing by 10 until the set of 50 unbroken Double-Unders, then back down to 10.

Each set must be unbroken. The rope must stop moving before starting the next set. Rest as needed between sets. A failed Double-Under (either because the rope stops or because the rope passes under the feet only once) counts as a broken set. If a set is broken, start again from the beginning of that set.

Today’s workout involves 250 total repetitions. Choose a scaling option below that challenges your skill while allowing you to finish in under 8 minutes. Advanced athletes should target completing this under 4 minutes.

A. 5-10-15-20-25-20-15-10-5 (125 reps)
B. Complete 10 Sets of 10 Unbroken Reps for Time (100 reps)
C. Accumulate 50 total Double Unders or Attempts (count your misses as well as your makes)
D. 15-30-45-60-75-60-45-30-15 Unbroken Single Unders

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CrossFit Group Class Programming Template (WK1/8)

Nabilah and Tim pounding pavement on Degraw Street

🚲Joel is selling his fancy bike🚲

I’m parting ways with my 2019 Cannondale CAAD12 Ultegra. It’s been a fantastic bike, but I just don’t ride it anymore, and it deserves to be out on the road instead of sitting in my office.

This particular bike has a reputation for being one of the best aluminum road bikes ever made, the frame weighs just over 2 pounds, so with all the other equipment this bike feels way lighter than it should. It has a Shimano Ultegra 2×11-speed groupset, known for crisp, reliable shifting and dependable braking.

Key Features
Frame: 2019 Cannondale CAAD12 (SmartForm C1 Alloy, SAVE rear triangle)
Drivetrain: Shimano Ultegra R8000, 2×11-speed
Crankset: Cannondale HollowGram Si with SpiderRing chainrings
Wheels: Fulcrum Racing Sport
Tires: Recently upgraded – brand new rubber, ready to roll
Brakes: Shimano Ultegra rim brakes
Seatpost: Carbon SAVE seatpost for extra comfort

Condition & Price
Condition: Excellent. It’s been cared for, not abused, and recently had new tires installed, so you’re good to ride right away.

Price: $900 – fair compared to market value for this build, especially with the upgrades.

Interested in it?
Amazing! Please reach out via email – joel.zimmer@gmail.com and we can sort out details.

Workout of the Day

ASSISTANCE

3-4 Rounds for Quality
16-20 Russian Twists
15-20 Banded Face Pulls
5-8ea Deficit Single Leg Calf Raise

METCON

“Strict Nicole”

Complete as many rounds as possible in 20 minutes of:

400m Run
Max Strict Pull-ups

Notes:
In this 20-minute AMRAP you’ll run 400 meters, then go straight into a max set of strict pull-ups. Remember, strict doesn’t mean slow, stay tight (hollow shape); drive your elbows down, and pull your chin quickly over the bar. Use the run as your recovery so you can keep hitting quality pull-ups each round. Most athletes should aim for five to six total rounds.

Scaling:
If you have strict pull-ups but are unable to perform at least 5 reps, begin each set with a max set of strict pull-ups, then stay on the bar for a max set of kipping pull-ups. If you do not yet have strict pull-ups, perform a moderately challenging version of banded strict pull-ups or ring rows.

In case of injury or limitation, perform 800/1,000 meters on a bike or 400/500 meters on a rower. For the strict pull-ups, if hanging is not an option for you, you can perform dumbbell bent-over rows.

Scaling option A:
400m Run
Max-rep strict pull-ups + kipping pull-ups

Scaling option B:
400m Run
Max-rep banded strict pull-ups

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CrossFit Group Class Programming Template (WK1/8)

Participants of the CFSBK Run Club took on the Al Goldstein 5k Speed Series in Prospect Park last week. Pictured here is coach Ashley and some of her faithful “Ashletes” Greg, Olivia, Alena and Bec. This was Greg BEck and Bec’s first ever official 5k race and Olivia’s first in over 10 years. The CFSBK Run Club is a great way to gain some confidence and capacity with running! 

CFSBK Run Club, every Tuesday at 6:30pm

Whether you’re lacing up for the first time or chasing a PR, Run Club is for you. Each session includes a ~3-mile group run plus work to improve your endurance, pacing, and efficiency. You’ll get better at running—while having fun doing it.

This is more than just a workout. It’s a space to connect with fellow runners, push limits, and celebrate each other’s wins—big and small. No experience necessary. Just bring your vibes and a pair of shoes.

Coach: Ashley Macha, longtime CFSBKer and recent Abbott World Majors Six Star medalist.
Schedule: Tuesdays at 6:30pm

Workout of the Day

STRENGTH

Front Squat
Work up to a heavy single in 22 minutes.

Notes
Today we are aiming to build confidence under heavy load, dial in bracing, and assess our current strength without maxing out recklessly. Heavy Single = A strong, challenging lift with good form. Not necessarily a lifetime PR. Stop before technique breaks down.

Start with 3-5 warm up sets sets of 3–5 reps. Once you’re at a challenging weight, drop to singles and aim for another 3-5 working sets. For example:

– – – Warm-Up Sets – – –
45 x 5
95 x 5
125 x 4
150 x 3
– – – Work Sets – – –
165 x 1
175 x 1
180 x 1
185 x 1

Remember: “Heavy” today depends on how you’re feeling. Quality movement > chasing numbers.

METCON

EMOM x 15 Min
A. 20 Wall Ball Shots
B. 15/12 Calories Row
C. 5 Sandbag Cleans

Notes
Stimulus: This is a grindy, sustainable EMOM. Work should take ~40–45 seconds per station, leaving a little recovery and transition time before the next minute.

Wall Ball: It’s a good day to get out of your comfort zone here! Increase the weight of your ball or/and the height of your target to test your accuracy, without compromising mechanics.

Row: Target a consistent pace (not a sprint). Think “strong pulls, steady recovery.”

Sandbag Cleans: Lap the bag first, then hug it and drive tall. Use your hips, not your arms, and keep the bag close. Stay braced, breathe between reps, and aim for smooth sets of 5.

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CrossFit Group Class Programming Template (WK1/8) (Updated for current cycle!)

Last years Wet Hot competitors off to the races

Volunteers wanted for the Wet Hot American Throwdown

Hey ya’ll, this Friday is our 5th annual Wet Hot American Throwdown. We’ve got 16 teams of 2 ready to rock and roll and we’re looking for a few people to help with some equipment changes and set up for the event. The competition runs from 5-8pm, so if anyone can help out from around 4pm-8pm it would be greatly appreciated! Please contact David at crossfitsbk@gmail.com if you’re able to lend a hand!

Wet Hot Teams, declare  your competition group

Now that the workouts have been released (see link above), we need all the teams to declare their groups. Many teams filled in this column if they were same or mixed gender groups when they signed up but did not specify their group (A,  B or C). Please use the teams document to declare your category. For transparency, you can see which teams have and have not declared below.

Teammate 1 (Captain)	Teammate 2	Team Name	Group (A B C + MIXED/MM/FF)
Cathy Kolcun	Brian Buckman	Team Munchichi
Kris Leeeeheeeeheee	Daniel Garcia	Dont Tread on These Reps 🦅	MM Group A
Andrew Gilmoor	Cauvery Patel
Stephanie Arabagian	Ashley Macha	Human Zoomies	FF Group A
Paul Glenn	Kess Broekman-Dattner	All Height
Mikey Bogese	Phil Soto
Toni smith	Cole Francum	ToCo Chico
Michael Clemens	Will McPherson	For The Gaze
Jon Schwartz	Tom O’Brien	Lats of Love	MM Group A
Sunny Park	Sophia Van Doren	Golden State Gainz	FF Group A
Albrey Brown	Stephanie Morris	MOTM
Dan Conroy	Joey Sinchak
Quentin Scrimshire	Matt Middleton	Brummies
Grace murphy	Zak Schwartzman	TBD
Sam Auld	Erick Pinto
judy goldberg	oliver goldberg-lewis	Andor4Ever	MF Group C