Workout of the Day

STRENGTH

Back Squat
3×3 reps

Notes
Perform 4-5 progressive warm-up sets then complete 3 progressive and challenging sets of 3 reps. Rest 3-4+ minutes between sets. Leave 1–2 reps in reserve each set.

METCON

AMRAP 6:00
9 Wall Ball Shots
36 Double Unders

Notes
Try to keep your foot on the gas on this short couplet.

Jump Rope
Should take :20-:30
36/27/18/9/6/3 Double Unders
45 Single Unders

CrossFit Group Class Programming Template (WK7/8)

THE 2026 DOGS OF CFSBK CALENDAR IS AVAILABLE FOR preorder now!

Pre-order your CFSBK x PupStarz Rescue Doggie Calendar

Photographs by Aaron Weiss.

Calendars are $40 and 100% profit will go directly to PupStarz Rescue.
Additional donations are greatly appreciated and can be added in multiples of $10.

PupStarz Rescue is a non-profit animal welfare group committed to the rescue and rehabilitation of dogs and cats in public shelters at high risk of euthanasia, as well as those in danger of abuse. We are committed to rescuing as many animals as possible, saving over 6,900 dogs, cats and bunnies since 2015.

PupStarz Rescue is a foster-based rescue, relying on fosters to open their homes and lives to our Animals. All animals in our care receive proper medical care, including alteration, vaccinations, and microchipping.We are committed to the welfare of our “Starz” beyond the adoption process. We maintain open communication with our adopters to ensure a smooth transition, and offer additional support such as positive training techniques. Order your CFSBK x PupStarz Rescue Doggie Calendar here.

Workout of the Day

METCON

Every 4:00 x 5 Intervals
12 DB Bench Press
+/12/10/8 Calorie Row

Notes
Try to perform the bench press unbroken then go directly into a sprint on the erg. Your row should take you about 20-30 seconds of a HARD effort.

ASSISTANCE

3-4 Progressive Sets of:
12-16 (total) Weighted Step-Ups
12-16 Lying Triceps Extensions
Floater exercise

Floater options
– 12-16 Curls
– 8-12 Strict Toes to Bars
– More rest!

Notes
Work through 3-4 progressive sets on the assistance work.

Step-Ups
Can be hard and weighted or if your legs are really sore they can be lighter and more of a recovery movement.

Floater
Choose a movement (or no movement) to help round out your week. Tomorrow we have Back Squats, Wall Ball and Double Unders. Thursday we have Clean and Jerks and Chin-Ups.

CrossFit Group Class Programming Template (WK7/8)

You did it, its over. It wasn’t pleasant, but you stuck it out and did it. Good for you.

Rowing Masterclass with Morgan Davis

In this 7:00 video former 500m and 1000m record holder Morgan Davis talks about setting yourself up on the erg as well as a basic technique overview. While much of this may be familiar to you already, she touches on some nuances like how to set your foot straps up that can help your experience on the erg.

Workout of the Day

STRENGTH

40:00 hard effort of:
8-12e 3 Point DB Rows
2 laps Sled Push
:20 hollow rocks + :10 rest x3
6-12 total Sandbag to shoulders

Notes
Take around 40 minutes to work through the four stations at a deliberate pace. Focus on the intention and difficulty of each movement, not how fast you move through the stations. Aim for 4-5 total rounds.

DB Rows
Work up through progressively challenging loads.

Sled Push
2 laps = down and back twice. Around 145′ total. This should be hard effort but you shouldn’t be grinding through and fighting for dear life to move the sled. Just make it hard and uncomfortable.

Midline
Hard: :20 on :10 off (x3)
Harder: :30 on :10 odd (x2)
Hardest: 1:00 (x1)

SB to shoulder
Don’t speed through these, set up and execute each rep delibertly and hold the top position for a 1 count. Alternate sides each rep.

CrossFit Group Class Programming Template (WK7/8)

NEW COACH ALERT!

Please give a warm welcome to our newest addition to the coaching staff…Clay!

Just kidding, it’s the same Coach Cara you know and love, they are just Pokémon-style evolving to their next level and are now going by “Coach C” and “Clay“, as well as He/They pronouns to reflect their transmasculine identity. Clay wants to express deep gratitude to the CFSBK community for being one in which he feels rooted and supported enough to explore and express his fullest, most truthful self.

Workout of the Day

ASSISTANCE

20:00 of:
1:00 Row
1:00 Plank or fav midline
1:00 Air Bike
1 round of “Cindy”

Notes
Gradually ramp up through 20:00 and aim for 4-5 rounds. This can feel like a long warm-up/recovery workout or a more challenging aerobic piece depending on your pace on the bike and row.

“Cindy”:
5 Pull-ups or ring rows
10 Push-Ups
15 Air Squats

FLOATER STRENGTH

Pendlay Rows 4×8-12 Reps

Deadlift 4×5-8

Bench Press 4×5-8

Front Squat 3×3

1 Snatch Grip Deadlift
1 Hang Power Snatch
1 Overhead Squat

Notes
Perform 3–4 progressive warm-up sets for your chosen lift(s). Work within the prescribed rep ranges, leaving 1–2 reps in reserve.

Tomorrow we have DB Rows, Sandbag, sled and hollow rocks.

CrossFit Group Class Programming Template (WK6/8)

At least there were smiles after yesterday’s workout. Sara Cathy enjoying post WOD couch stretch

The Couch Stretch

In this video KStar goes over gradually working into the couch stretch and how to use PNF to maximise your time in the position. This is a great stretch you can perform in your home or anywhere you can access a wall and a floor.

Workout of the Day

Every 3:00 for 6 Rounds:
6 Bar Muscle-Ups
9 Burpees
12 Thrusters

Notes
Each interval should take around 1:30 give or take to complete.

Bar Muscle-Up Options
3-6 reps BMU
6 Jumping BMU
6-9 CTB or Kipping Pull-Ups
6-9 Strict or Banded

Thrusters
1-2 Sets per round
loading +/95/65/45-

CrossFit Group Class Programming Template (WK6/8)

Noah with tunnel vision in the thick of a hard workout

Gym closes at 12pm today

We’re taking staff to Spa world today so will be closing the gym a little early at 12pm today. Thank you for your understanding!

The Thruster

Workout of the Day

FLOATER STRENGTH

Pendlay Rows 4×8-12 Reps
or Pull-Ups 4×5-8

Deadlift 4×5-8

Bench Press 4×5-8

Front Squat 3×3

1 Snatch Grip Deadlift
1 Hang Power Snatch
1 Overhead Squat

Notes
Perform 3–4 progressive warm-up sets for your chosen lift(s). Work within the prescribed rep ranges, leaving 1–2 reps in reserve.

Tomorrow we have Bar Muscle-Ups, Burpees and Thrusters

ASSISTANCE

3-4 Progressive Sets of:
8-12 DB Pull Overs
8-12 Weighted Anchored Sit-Ups
8-12 Lateral Raises

Notes
Work up through 3-4 sets of the triplet. If you’re coming tomorrow consider going a little lighter on the pull overs to reduce interfere with the pull-ups/BMU.

CrossFit Group Class Programming Template (WK6/8)

Do we have your stuff? Every week we document the treasures left behind by our members. We hold onto your stuff for a couple weeks then it makes its way to a local donation site. Valuables (jewelry/electronics etc) are held separately for safekeeping. If you lost something, ask the Front Desk and they’ll assist you in looking for your most recent favorite water bottle. Scroll through the album above to see recent items. 

CFSBK closed early tomorrow (Saturday)

This Saturday the gym will be closing at 12pm (open gym as well). We’re treating the staff to a spa day at World Spa and want to make sure everyone can attend. Thank you so much for your understanding!!!

Workout of the Day

1 Set:
3 Snatch Grip Deadlifts
2 Hang Power Snatches
1 Pause Overhead Squat

2 Sets:
1 Snatch Grip Deadlift
1 Hang Power Snatch
1 Pause Overhead Squat

3+ additional sets of:
1 Snatch Grip Deadlift
1 Hang Snatch

Notes
Work up through the three complexes finding a highest total weight for the day.

CrossFit Group Class Programming Template (WK6/8)

December 2025 Member of the Month: Sheryl Cohen

Interview by JB, image by Liz
If you’ve ever kicked off your morning with the early workout crew, you know the warmth, positivity, and steady encouragement Sheryl brings – rumor has it her good vibes work even better than coffee (or an icy cold seltzer).

Since joining CrossFit South Brooklyn in 2017, she has infused every class with joy, dedication, and quiet strength. Whether lifting or cheering others on, she reminds us why this place feels so special.

We’re so lucky to have you, Sheryl – thank you for bringing your energy and heart to the gym every day. Congratulations, and here’s to carrying your spirit with us as we head into the new year!

Name (and any nicknames):
Sheryl Cohen. No nicknames, although for kicks, I wrote a song with the lyric “ShoCo for Sure” years ago when we were all calling Jennifer Lopez JLo. It’s a pop song about a girl living in Brooklyn, riding her bicycle, and having fun 😅

Where were you born, and where did you grow up?
I was born and raised in San Francisco. My immediate family is still there (Hi Mom!).

How long have you been CrossFitting, and how did you find your way to CFSBK?
I’ve been CrossFitting since 2017. I’ve exercised regularly (mostly at whatever gym was local) since I was in college but in 2017, I found myself in an exercise rut looking for something new. During a five-hour delay on an AMTRAK train from Boston to NYC, I listened to a long podcast episode about CrossFit and decided to give it a try. I joined CFSBK when I got home and have never looked back.

What keeps you coming back to CFSBK?
The community, including the coaches, staff, and members, coupled with the amazing programming. I’m grateful to be part of this wonderfully positive, vibrant group of people who encourage me to try new and challenging things. Doing hard things can be fun when you’re surrounded by supportive, friendly people.

What does CFSBK mean to you?
It means inclusivity, joy, and health. Starting my day with the delightfully kind and motley 6 AM crew is such a gift.

How has the gym changed your life?
The gym has taught me that seemingly impossible things are possible with practice and patience. My initial thought when struggling with a new skill used to be, “guess this isn’t for me.” Turns out, practicing the things I’m not good at is the best way to get better. Outside the gym, this translates to not giving up at the first sign of struggle and staying open to trying new things.

Can you share a memorable experience or achievement from your time at CFSBK?
Actually showing up that first day. I was intimidated by the idea of CrossFit and by the gym. I was 48 years old when I joined and had never touched a barbell before. I was hooked from the first day and have been coming regularly ever since.

What are your current fitness goals?
I’m grateful for the current fitness I have. I enjoy working towards getting stronger and more flexible but my long term goal is to stay consistent. I want to stay healthy and stay fit enough to continue showing up each week.

Program your dream workout:
For the strength piece I love an olympic lift in a wave, ladder format
For the metcon I’d love cleans + butterfly situps

Program your nightmare workout:
Sumo highpulls + handstands. Yikes!

Favorite and least favorite lift:
Favorite = Cleans
Least Favorite Lift = Sumo deadlift. Wowwee those are deceptively tough

How do you spend your time outside of CFSBK? Do you have any hobbies?
When I moved to Brooklyn, I made a living as a musician. While music isn’t my primary source of income now, I still write every day, record, and release tracks. I love to read, especially fiction, and I absolutely love plants. I have quite a collection of house plants.

What are you currently recommending (books, shows, food, etc.)?
Books: Rick Rubin’s “The Creative Act: A Way of Being”
Music: Coltrane’s “A Love Supreme”
Candy: Triple Dipped Malted Milk Balls from Albanese. My friend and I drove across the country together this summer and got to stop at the Albanese chocolate factory store in Indiana. It was AMAZING!!!
Exploration: I recommend exploring the city where you live. Exploring NYC’s neighborhoods to check out local stores, galleries, history, parks, and shops is endlessly amazing. Stay curious!

Any advice for new CFSBKers?
When getting started at CFSBK, focus on the fundamentals and get your technique solid. Go at your own speed. Once you get the fundamentals of CrossFit down, the heavier weights will come faster than you think. Slow to Fast.

Workout of the Day

STRENGTH

Front Squat
3×3 reps

Notes
Perform 4-5 progressive warm-up sets then complete 3 progressive and challenging sets of 3 reps. Rest 3-4+ minutes between sets. Leave 1–2 reps in reserve each set.

METCON

5 Intervals of:
1:00 Air Bike
:30 Rest
1:00 DB Step-Ups
:30 Rest

Notes
Total calories on the bike + total reps on step-ups across all 5 intervals.

Air Bike:
Challenging but sustainable, not maximal. Target a repeatable effort that allows you to maintain consistent output for all 5 intervals. our testers Toni and Ashley got 12–15 calories per interval.

Step-Ups:
Suitcase carry 2 DBs or KBs. Choose a load that keeps your movement rhythm smooth for the full minute. Target 16–22 reps per 1:00 interval at a controlled, continuous pace.

CrossFit Group Class Programming Template (WK6/8)

SVD channeling her inner Cher for the erg

CFSBK closed early this Saturday

This Saturday the gym will be closing at 12pm (open gym as well). We’re treating the staff to a spa day at World Spa and want to make sure everyone can attend. Thank you so much for your understanding!!! To be clear, we’re having a SPA day, not a spaghetti day.

Workout of the Day

PARTNER METCON

12 Rounds for Time:
10 Bench Press
10 Deadlifts
45 Double Unders

Notes
Partner alternate complete rounds until each person has completed 6, it should take around 20 minutes.

The intent of this workout is around 18-22 minutes total with each round taking 1:30-2:00 to complete.

Bench Press & Deadlift loading should be 55-65% of your 1RM. You should get through at least 3-4 rounds before needing to break anything up. Likely you’ll be able to do the deadlifts unbroken and have to break the bench press later in the workout.

Double Unders should take around :25-:40. If you can’t complete 45 in that time frame perform :40 AMRAP.

CrossFit Group Class Programming Template (WK6/8)

Welcome to the front desk Grace! Grace has been a CFSBK member for a couple years now and joined to improve her Rugby game. Now you can find her behind the front desk, make sure to sign in or she’ll tackle you!

Toni and David take on today’s workout

We often test workouts ahead of time to make sure they’re up to standard for group classes. These tests give us valuable information on how long things might take, reasonable ways to encourage breaking up sets and if we hit or missed the mark on volume. While all the coaches who contribute to programming over each cycle are well seasoned in their craft, there’s nothing like jumping in the drivers seat and taking a test run of the workout. Many of the notes you see below the workout description including how long certain parts or rounds should take are derived directly from these tests.

Workout of the Day

STRENGTH

4-5 Progressive Sets of:
A: 8-12 Pendlay Rows
B: 8-12 Strict Toes to Bars or 10-20 Push-Ups

Notes
Perform 5 total sets, increasing weight on the rows each round. Tomorrow we have Bench Press so if you’re coming don’t do Push-Ups.

Rows should get heavier each set. Use a pronated (palms-down) or supinated (palms-up) grip, whichever feels more comfortable and strong.

Push-Up Options
Deficit / Deficit & Weighted
Strict
Band Assisted

Toe to Bar Options
Full or partial T2B
12 Hanging Leg raises

PARTNER METCON

5K Row

Notes
Partners set the monitor to count down from 5000m and switch at the following meter marks:

A: 1,000m (switch at 4k)
B: 1,000m (switch at 3k)
A: 750m (switch at 2,250)
B: 750m (switch at 1,500)
A: 500m (switch at 1,000)
B: 500m (switch at 500)
A: 250m (switch at 250)
B: 250m

CrossFit Group Class Programming Template (WK6/8)

Manisha demoing the band assisted push-up. This is a great way for folks with no or few push-ups to work the full ROM movement from their toes.

Noah’s inviting the CFSBK community to Pressure Point